This comes from the Australian Healthy Food Guide. I borrowed it from the library because it had an article on the best and worst takeaway.
For the record, according to them the best takeaway are the following:
1. Salad bar sandwich or wrap -- choose salads, lean meat and avocado spread, instead of butter, on wholegrain bread
2. Japanese sushi rolls -- choose rolls with salmon, fresh tuna, vegies, tofu and avocado. Skip the fired chicken, beef and tempura prawns.
3. Fresh rice paper rolls --- fresh vermicelli noodles, salads, fresh hers and prawn are the mainstay ingredients. All good.
4. Subway salads or low fat 6-inch subs -- get extra salad, lean meats and take the multigrain or honey oat bread options. Avoid the creamy dressings.
5. McDonalds tick approved seared chicken wraps -- double up on the salad in your wrap if you can.
At the petrol station, steer clear of pies, sausage rolls, chocolate bars, sweet muffins and cakes; check out the tubs of yoghurt, cheese and cracker packs and fresh fruit. (BORING!)
And do you know what else was mentioned in the article? KFC's Original recipe fillet burger was decreed as the best but sadly, it was the "best of a bad bunch." Chicken pieces could be a better choice but only if the skin and the fried coating was taken out. (What good is that?)
Anyway, going back to the 20 minute workout.
WARM-UP
The purpose of a warm-up is to increase the heart rate slightly but not to the level experienced during the work-out. Try a simple walk or jog on the spot for 5 minutes to get the muscles loosened up.
THE WORK-OUT
Perform one set of 10-15 repetitions of each exercise before moving on to the next one.
After completing all five exercises once, repeat the circuit again twice, totalling three circuits.
If you do this at least five times a week, you will see results.
a. Mountain Climbers
Begin in a push-up position (arms lined up with the chest, legs extended out)
Make sure to keep your head in line with your body and your stomach muscles contracted throughout the entire range of motion.
Start the movement by bringing your right knee to your chest and then back to starting position.
Then alternate to your left leg and continue this movement.
Repeat 10 - 15 times for each leg.
[Increases core strength and endurance.]
b. Hip Bridges
Lie on your back with your arms straight out by your side with your palms down on the floor.
Bend your knees but keep your heels on the floor; hip-width apart.
Lift your hips up to form a straight line from the shoulders to your knees.
Your legs should be almost vertical from the foot to the knee.
Hold this position for 10 seconds. Squeeze your butt muscles and then lower yourself to the ground.
Repeat 10 - 15 times.
[Lower back, hamstrings and buttocks.]
c. Crunches
Lie flat on your back with your knees bent.
Place your hands behind your head with elbows pointing outwards to support your neck.
Keep your neck in a straight line with your spine.
Flex your waist and contract your stomach muscles to raise the upper part of your torso from the floor (exhale).
Lower yourself until the back of your shoulders touch the floor (inhale).
Do 3 sets of 15 crunches (with a 15-second rest between sets).
[Abdominals.]
d. Lunge Jumps
Stand in a lunge position, with your right foot forward (left knee bent and close to the ground) and your hands on your hips.
Jump up and switch the position of your feet in mid-air, landing in a lunge position, with your left foot forward (right knee bent and close to the ground).
Keep your hands on your hips for balance and support.
Repeat 10 - 15 times.
[Effectively firms, shapes, tones and increases muscular endurance of the legs.]
e. Close Grip Push-Ups
Get into a standard push-up position on your knees (feet above the ground, ankles crossed; palms on the floor, fingers forward).
Move your hands closer to each other so that they are only about 6-8 inches apart.
Slowly lower yourself until you are about to touch the ground, then push back up to the starting position.
Repeat 10 - 15 times.
[Chest, triceps and shoulders.]
COOL DOWN
Don't forget to stretch afterwards to prevent your muscles from getting sore.
