Your 4-Day Weight Loss Plan – Part 4 of 4 Today…

Come and join usI hope you managed to complete Day 3 – now you’re onto the final day!!

How are you feeling after the first 3 days?

Now, onto Day 4.

Here is today’s workout.

It’s the same 4-exercise bodyweight workout as yesterday but now you’ll be doing 12 minutes instead of 8 minutes.

Remember, the 4 exercises are:

Pushups
Squat Jumps
Ab Tucks
High Knees

Perform each exercise for 25 seconds then rest for 5 seconds. Then REPEAT the 4 exercises for 6 rounds so it will take you 12 minutes to complete.

Here’s the workout video again: WORKOUT

Here’s the menu for Day 4:

28 Day Weight Training Challenge Menu Choices Day 4

Banana Pancakes
Serves 1

Ingredients:
2 eggs
1 banana
1 square dark non-dairy chocolate
2 tbsp Goats’ yogurt
A little agave nectar
1 tbsp olive oil

Method:
1. In a bowl, mash the banana with a fork until fairly smooth.
2. Whisk the eggs in a separate bowl until smooth.
3. Break the chocolate into small pieces.
4. Pour the egg mixture to the mashed banana and add the chocolate pieces. Stir well.
5. Place a frying pan over a medium heat until the pan is hot.
6. Add the oil, heat then add the mixture to the pan.
7. Cook on both sides until golden.
8. Place the pancake on a plate, add the Goats’ yogurt and agave nectar.

Chickpea Soup (v)
Serves 2

Ingredients:
1 tbsp extra-virgin olive oil
1 onion, chopped
2 celery sticks, chopped
2 tsp ground cumin
600ml vegetable stock (hot)
400g chopped plum tomatoes
400g chickpeas, soaked for 6-8 hours (or overnight) then rinsed and drained (or 400g can)
100g frozen broad beans
Juice and zest of ½ lemon
Grind of black pepper
Pinch sea salt
Handful of coriander or parsley, chopped

Method:
1. Heat the oil in a large saucepan, then fry the onion and celery gently for 10 minutes until softened, stirring frequently.
2. Add the cumin and fry for another 1 minute.
3. Turn up the heat and add the stock, tomatoes, chickpeas and black pepper. Simmer for 8 minutes.
4. Add the broad beans and lemon juice, cook for a further 2 minutes. Add the salt to taste then top with the lemon zest and chopped herbs.

Vegetable Chilli (v)
Serves 2

Ingredients:
1 tbsp extra-virgin olive oil
2 garlic cloves, crushed
1 small onion, chopped
½ green pepper, sliced
½ tsp chilli powder
1 tsp paprika
1 tsp ground cumin
1 tsp ground coriander
175g soya mince
200g chopped tomatoes
1 tbsp tomato puree
115g can of red kidney beans

Method:
1. Gently heat the oil in a large pan and add the garlic, onion, pepper and spices. Cover and steam-fry for 5 minutes over a low to medium heat.
2. Add the mince and stir for 2 minutes.
3. Add the tomatoes, tomato puree and red kidney beans. Mix and simmer for 30 minutes, stirring occasionally. Add a little water if necessary.

Lentil Soup (v)
Serves 2

Ingredients:
125g red lentils, pre-soaked
2 large carrots, chopped
1 parsnip, chopped
2 sticks of celery, chopped
1 ltr mineral water (or vegetable stock)
1 tsp ground cumin
1 tbsp coriander leaves, chopped
Pinch sea salt

Method:
1. Bring the water (or stock) to the boil.
2. Add the lentils, vegetables, cumin and sea salt.
3. Simmer until the vegetables are tender.
4. Blend and return to the pan to reheat.

That’s it – you did it!!

I’ll be back tomorrow for feedback.

Thanks
Paul

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