30 DAYS OF CHANGE V 4.

This program is designed to change your

There are no rest days in the 30 Days Of

eating and exercise habits as well as the

Change but some days are easier than

way you look and feel - in a month. The

others to let you recover for the upcoming

program requires consistency and

day or after a particularly difficult one.

dedication no matter how tired or busy you

are.
Each day consists of a sample meal plan for

Dont be afraid if it feels hard its

supposed to. If you feel that you cant follow
through anymore, drop down a level.

the day, cardio and core workouts. The meal

If you find it difficult to train at the beginner

plan is designed to satisfy all your needs

level halve the amounts of reps per

and provide you with the fuel to work out

exercise and continue, but dont skip days.

throughout the day.

You can jump from one fitness level to

another at any point during the program.

There are six small meals a day but you

dont have to eat if you dont feel hungry.

If you suffer from back pain or had knee

Snacks are optional, too. You can scale the

injuries take care while performing running.

amounts provided up or down depending on

You can pick your own type of cardio:

how much you feel you need but try not to

cycling (double the distance), swimming,

go overboard by drastically increasing or

rowing or skiing as long as you keep the

reducing the portions. You can always

time. The more changes you make to the

replace items and mix and match depending

program the less likely you are to stick with

on your preference.

it so try to follow it as is as much as

possible. If you cant perform push-ups or

Whenever the quantity of something isnt

push-up like exercises perform them with

specified like with green beans, tomatoes

your knees touching the floor but dont skip

and mushrooms, for example, that means

the exercise. In one instance youll need a

the quantity isnt limited. Also, try to avoid

ball you can use any ball or even a pillow,

buying any sweets or salty snacks during

get creative.

the 30 days of the program or drink any

alcohol.
Almost every workout in the program
consists of two parts: cardio and
bodyweight training. You can perform each
separately or one after another depending
on your schedule.

Neila Rey | neilarey.com

This program is completely equipment free

but youll need to be able to go for a walk or
a run outside.
Different daily workouts will ensure that your
body doesnt adapt to the same routine so
youll see progress a lot sooner than with
any other program.