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 WORKOUT PROGRAM
FOUR WEEK WORKOUT GUIDE
Welcome to our 4 week workout guide. This specialized workout consists of three levels: beginner, intermediate and advanced. The higher
level workout consists of two sessions a day and the lower levels vary between one or two a day. These sessions will be split into a cardio
session and resistance/strength session. The focus will be to reduce body fat, while increasing muscle mass.

A common fat burning strategy employed by bodybuilders, athletes and fitness enthusiasts is to perform cardiovascular exercise on an
empty stomach. This was made popular by Phil Phillips in his book body of life stating that performing 20minutes of aerobic exercise after
a fast has greater effects on fat loss than performing an entire hour of cardio in a postprandial state. It is a fact that when training on an
empty stomach your body feeds into its reserves (fat storages) because of the lack of glucose meaning the reduction of body fat. We
recommend that you undergo cardio training just before the first meal of the day.
This cardio program will focus on the Fartlek training principle. Fartlek, meaning speed-play and combines continuous and interval training.
Fartlek allows the athlete to train at varying intensity levels over distances of their choice. This type of training stresses both the aerobic and
anaerobic energy pathways.
WHAT ARE THE BENEFITS OF INTERVAL TRAINING?
Interval training has been shown to improve:
Aerobic and anaerobic fitness
Blood pressure
Cardiovascular health
Insulin sensitivity (which helps the exercising muscles more readily use glucose for fuel to make energy)
Cholesterol profiles
Abdominal fat and body weight while maintaining muscle mass

Fartlek training is implemented on a treadmill a lot of the time but this program will use a variety of CV (Cardio Vascular) equipment to
reduce the strain on the knees.

BEGINNER
CV WORKOUT INTERVALS RATIO
DAY 1 Treadmill Sprints 1 min: 2 min for 20 mins
DAY 2 Rest Rest
DAY 3 Bicycle sprints high RPM 1 min: 2 min for 20 mins
REST Rest Rest
DAY 5 Rowing 5 300 meter intervals 1 minute rest
REST Rest Rest
REST Rest Rest

INTERMEDIATE
CV WORKOUT INTERVALS RATIO
DAY 1 Treadmill Sprints 1 min: 1 min for 20 mins
DAY 2 Cross trainer high RPM 1 min: 1 min for 20 mins
DAY 3 Bicycle sprints high RPM 1 min: 1 min for 20 mins
REST Rest Rest
DAY 5 Treadmill 2.5k run
DAY 6 Rowing 5 500 meter intervals 1 min rest between intervals
REST Rest Rest

ADVANCE
CV WORKOUT INTERVALS RATIO
DAY 1 Treadmill Sprints 1 min: 30 secs for 20 mins
DAY 2 Cross trainer high RPM 1 min: 30 secs for 20 mins
DAY 3 Bicycle sprints high RPM 1 min: 30 secs for 20 mins

High knees with Mountain climbers. Squat jumps

DAY 4 Tabata with push ups Star jumps with burpees Kettle bell
swings with air squats

DAY 5 Treadmill Timed 5k run

DAY 6 Rowing 5 500 meter intervals 30sec rest between intervals
REST Rest Rest

Additional information: Each Tabata interval consists of 20 seconds work and 10 seconds
rest. When combining two exercises you will switch after each interval so you will
do 4 intervals on each exercise. Ratios are work period and rest period.

DAY 1
3 dates with 2 glasses of water
1 grilled chiken breast fillet
MEAL 1 3 cups of your favorite salad
A handful of nuts
A cup of preferred tea/coffee
EXERCISE EXERCISE
2 cups of green tea, followed by
SNACK
1 whole papaya
2 glasses of water
1 cup of oatmeal cooked in 2
MEAL 2 cups fat free milk, topped with
1 sliced banana, and 1 chopped
date (optional).
DAY 8
3 dates with 2 glasses of water
Kale and quinoa salad with
MEAL 1 black beans 6
A cup of herbal tea
EXERCISE EXERCISE
2 cups of green tea
Mixed nuts with 2 cups of fat
SNACK
free Greek yogurt
2 glasses of water
1 cup of oatmeal cooked in 2
MEAL 2 cups fat free milk, topped with
1 sliced banana, and 1 chopped
date (optional).
DAY 2
3 dates with 2 glasses of water
2 Grilled Tilapia fillets
2 cups steamed mixed
vegetables (e.g. sweet peas,
corn, carrots)
A cup of preferred tea/coffee
EXERCISE
Watermelon
2 glasses of water
1 date
2 boiled eggs with sauted
baby spinach.
DAY 9
3 dates with 2 glasses of water
Bean salad with zatar 7 Spicy kasha vegetable salad
A cup of preferred tea/coffee
EXERCISE
2 cups of green tea
1 banana with a handful of nuts
2 glasses of water
3 cups of lentil soup topped
with quinoa
MEAL & FITNESS PLAN
DAY 3
3 dates with 2 glasses of water
Chicken with lemon roasted
vegetables 1
A cup of preferred tea/coffee
EXERCISE
2 cups of green tea
Yogurt with Granola/Muesli
chunks
2 glasses of water
1 cup of oatmeal cooked in 2
cups fat free milk, topped with
1 sliced banana, and 1 chopped
date (optional).
DAY 10
3 dates with 2 glasses of water
8 Oats and lentil haleem
A cup of mint tea
EXERCISE
2 cups of green tea
2 cups of mixed fruits
2 glasses of water
1 cup cooked oatmeal, topped
with 4-5 strawberries and 2
dates.
DAY 4
3 dates with 2 glasses of water
Grilled chicken salad 2 Grilled tuna steak with salsa
A cup of mint tea
EXERCISE
2 cups of green tea
1 banana sliced in half, with
walnuts, cinnamon, and honey,
baked for 15 minutes
1 large date and a large
smoothie
DAY 11
3 dates with 2 glasses of water
9 Chicken with beans and nuts
A cup of preferred tea/coffee
EXERCISE
2 cups of green tea
1 cantaloupe
2 glasses of water
2 boiled eggs served with
sauted spinach
1 orange
DAY 5 DAY 6 DAY 7
3 dates with 2 glasses of water
3 dates with 2 glasses of water 3 dates with 2 glasses of water
Cracked wheat grilled
3
Basil and bulgur salad 4
A cup of apple cinnamon tea zucchini salad 5
A cup of preferred tea/coffee
A cup of preferred tea/coffee
EXERCISE EXERCISE EXERCISE
2 cups of green tea 2 cups of green tea
2 cups of green tea
A bowl of fat free Greek yogurt,
1 apple and 1 pear
Carrots dipped in fresh
topped with crushed walnuts. guacamole
2 glasses of water 2 glasses of water
1 cup of oatmeal cooked in 2 3 cups of fat free Greek yogurt 2 glasses of water
cups fat free milk, topped with topped with walnuts, raisins, 1 large date with a smoothie
blueberries. and crushed granola/muesli.
DAY 12 DAY 13 DAY 14
3 dates with 2 glasses of water
2 Grilled Chicken shish kebabs,
3 dates with 2 glasses of water with a salad of cucumbers, 3 dates with 2 glasses of water
tomatoes, carrots, and baby Grilled Chicken with Beans
A cup of mint tea spinach sprinkled with lemon and Nuts 10
juice. A cup of mint tea
A handful of mixed nuts
A cup of preferred tea/coffe
EXERCISE EXERCISE EXERCISE
2 cups of green tea
1 cup of roasted chickpeas
2 cups of green tea
2 cups of green tea -sprinkle olive oil on boiled
chickpeas. Then add cayenne
1 cup fat free Greek yogurt with
2 cups of mixed berries a few raisins
pepper, lemon juice and bake it
for 15-20 minutes.
2 glasses of water
2 glasses of water
3 cups fat free Greek yogurt 2 glasses of water
An omelet made with onions
topped with walnuts, granola/
and green pepper wrapped
1 bowl of lentil soup, topped
muesli, raisins, and 2 chopped with chopped cucumbers
inside 2 romaine lettuce leaves.
dates (optional).
 DAY 15
3 dates with 2 glasses of water
3 baked Chicken drumsticks on a
MEAL 1 bed of tomatoes and cucumbers
with mint yogurt sauce
A cup of preferred tea/coffee
EXERCISE EXERCISE
2 cups of green tea
SNACK 1 whole papaya
2 glasses of water
3 cups fat free Greek yogurt
MEAL 2 topped with walnuts, granola/
muesli, raisins, and 2 chopped
dates (optional).
DAY 22
3 dates with 2 glasses of water
Cooked chick pea curry wrapped
inside 4 steamed cabbage
MEAL 1 leaves. Add some mint yogurt
sauce for added taste.
A cup of preferred tea/coffee
EXERCISE EXERCISE
2 cups of green tea
SNACK Mixed nuts with 2 cups of fat
free Greek yogurt
2 glasses of water
1 cup of oatmeal cooked in 2
MEAL 2 cups fat free milk, topped with
1 sliced banana, and 1 chopped
date (optional).
DAY 29
3 dates with 2 glasses of water
2 Grilled Flounder fish fillets
MEAL 1 with tomato salsa, chopped
cucumbers, and romaine lettuce
A cup of preferred tea/coffee
EXERCISE EXERCISE
SNACK Watermelon
2 glasses of water
1 cup of oatmeal cooked in
MEAL 2 2 cups fat free milk, topped
with 1 sliced banana, and 1
chopped date (optional).
DAY 16
3 dates with 2 glasses of water
1/2 cup Chicken curry
1/2 cup boiled chickpeas
2 cups tomato and cucumber
salad
A cup of preferred tea/coffee
EXERCISE
Watermelon
2 glasses of water
An omelet made with onions
and green pepper wrapped
inside 2 romaine lettuce leaves.
DAY 23
3 dates with 2 glasses of water
1 cup baked shredded chicken
with chickpeas on top of lettuce,
cucumbers, and tomatoes. Add
your favorite hot sauce.
A cup of preferred tea/coffee
EXERCISE
2 cups of green tea
1 banana with a handful of nuts
2 glasses of water
3 cups of lentil soup, topped
with quinoa
DAY 30
3 dates with 2 glasses of water
cup cooked chicken keema
curry rolled into steamed 4
cabbage leaves, and your
favorite hot sauce
A cup of preferred tea/coffee
EXERCISE
2 cups of green tea
Yogurt with granola/muesli
2 glasses of water
1 date, 2 boiled eggs with
sauted baby spinach.
DAY 17
3 dates with 2 glasses of water
1 baked salmon fillet on a bed
of sauted zucchini, carrots, and
green pepper.
A cup of preferred tea/coffee
EXERCISE
2 cups of green tea
Yogurt with granola/muesli
2 glasses of water
1 bowl of lentil soup, topped
with chopped cucumbers
DAY 24
3 dates with 2 glasses of water
2 grilled chicken breasts with
tomato salsa and yogurt sauce
with cucumber and mint.
A cup of preferred tea/coffee
EXERCISE
2 cups of green tea
1 cantaloupe
2 glasses of water
2 boiled eggs served with
sauted spinach, and 1 orange.
DAY 18
3 dates with 2 glasses of water
Grilled chicken pieces wrapped
into 4 romaine lettuce leaves as
wraps.
A cup of preferred tea/coffee
EXERCISE
2 cups of green tea
1 banana sliced in half, add
walnuts, cinnamon and honey
then baked for 15 minutes.
1 large date with a large
smoothie
DAY 25
3 dates with 2 glasses of water
2 grilled flounder fish fillet
served with 2 cups steamed mix
vegetables. Add your favorite
hot sauce for enhanced taste.
A cup of preferred tea/coffee
EXERCISE
2 cups of green tea
2 cups of mixed berries
2 glasses of water
3 cups fat free Greek yogurt
with walnuts, granola/muesli,
and raisins on top. Add 2 dates
chopped up for a better taste.
DAY 19
3 dates with 2 glasses of water
1/2 cup chicken keema curry
rolled into lightly steamed
cauliflower leaves, Add green
chutney or mint yogurt sauce
for taste.
A cup of preferred tea/coffee
EXERCISE
2 cups of green tea
Fat free Greek yogurt topped
with crushed walnuts.
2 glasses of water
1 cup of oatmeal cooked in 2
cups fat free milk, topped with
blueberries.
DAY 26
3 dates with 2 glasses of water
3 grilled chicken drumsticks
on a bed of cucumber, carrots,
tomatoes, and green pepper.
Add mint yogurt sauce on top.
A cup of preferred tea/coffee
EXERCISE
2 cups of green tea
1 cup fat free Greek yogurt with
a few raisins
2 glasses of water
1 bowl of lentil soup topped
with chopped cucumber
DAY 20
3 dates with 2 glasses of water
3 cups of cooked lentil soup
(dhal curry) with finely chopped
cucumbers and carrots on top.
Squeeze some lemon juice for
enhanced taste.
A cup of preferred tea/coffee
EXERCISE
2 cups of green tea
1 apple and 1 pear
2 glasses of water
3 cups of fat free Greek yogurt
topped with walnuts, raisins,
and crushed granola/muesli
DAY 27
3 dates with 2 glasses of water
A bowl of lentil soup with thinly
sliced cucumbers
A cup of preferred tea/coffee
EXERCISE
2 cups of green tea
1 whole papaya
2 glasses of water
1 cup of oatmeal cooked in 2
cups fat free milk, topped with
1 sliced banana, and 1 chopped
date (optional).
DAY 21
3 dates with 2 glasses of water
1 Baked salmon fillet with
asparagus on a bed of lettuce,
cucumbers, carrots, and
tomatoes. Add mint yogurt
taste.
EXERCISE
2 cups of green tea
Carrots dipped in fresh
guacamole
2 glasses of water
1 large date with a smoothie
DAY 28
3 dates with 2 glasses of water
2 grilled tandoori chicken
drumsticks with cup cooked
quinoa and mint yogurt sauce.
A cup of mint tea
EXERCISE
2 cups of green tea
1 banana with a handful of nuts
2 glasses of water
An omelet made with onions
and green pepper wrapped
inside 2 romaine lettuce
leaves.
 WORKOUT PROGRAM
STRENGTH AND RESISTANT TRAINING
Theres no downside to lifting weights. You will build muscle, improve insulin health, become more mobile, have better cognition, improve
heart, lung and bone health, have better reproductive function, and have great chance of avoiding disease. Everyone should strength train.
Charls Poliquin

The program will be based around functional hypertrophy workouts. Hypertrophy is growth of muscles and occurs because the existing
fibers get larger due to strength training. Mechanical loading, or weight lifting, triggers processes within the cells and muscle fibers that lead
to protein synthesis and muscle growth. Other benefits include the increase neuromuscular strength and increase of metabolism.

BEGINNER
CV WORKOUT INTERVALS RATIO SETS/REPS

A1 - Incline bench press 3/12

A2- Flat bench press 3x12
DAY 1 Chest 3x12
A3- Dumbbell press
A4- Dumbbell incline y 3x12

A1 Lat pull downs 3/12

A2 - Bend over rows 3x12
DAY 2 Back 3x12
A3 - Back extensions
A4 Reverse prone y 3x12

A1 - Shoulder press smith 3x12

A2 standing side raises dumbbell 3x12
DAY 3 Shoulder
A3 Standing front raises dumbbells 3x12
A4 rope face pulls 3x12

REST Rest Rest Rest

A1 barbell bicep curls
A2 dumbbell concentrated curls 3x12
A3 - dumbbell hammer curls 3x12
DAY 5 Biceps and Triceps B1 barbell scull crushers 3x12
B2 ropes pushdowns 3x12
B3 dumbbell overhead extensions
A1 squats
A2 lunges 3x12
A3 leg extensions 3x12
DAY 6 Legs
B1 stiff leg dead lift 3x12
B2 laying hamstring curls 3x12
B3 single leg stiff leg bend
REST Rest Rest Rest
ADVANCE
CV WORKOUT INTERVALS RATIO SETS/REPS

A1 - Incline bench press 3/12

A2- Flat bench press 3x12
DAY 1 Chest 3x12
A3- Dumbbell press
A4- Dumbbell incline y 3x12

A1 Lat pull downs 3/12

A2 - Bend over rows 3x12
DAY 2 Back 3x12
A3 - Back extensions
A4 Reverse prone y 3x12

A1 - Shoulder press smith 3x12

A2 standing side raises dumbbell 3x12
DAY 3 Shoulder
A3 Standing front raises dumbbells 3x12
A4 rope face pulls 3x12

A1 barbell bicep curls

A2 dumbbell concentrated curls 3x12
A3 - dumbbell hammer curls 3x12
DAY 5 Biceps and Triceps B1 barbell scull crushers 3x12
B2 ropes pushdowns 3x12
B3 dumbbell overhead extensions
A1 squats
A2 lunges 3x12
A3 leg extensions 3x12
DAY 6 Legs
B1 stiff leg dead lift 3x12
B2 laying hamstring curls 3x12
B3 single leg stiff leg bend
REST Rest Rest Rest
REST
 WORKOUT PROGRAM
ADDITIONAL INFORMATION
The letters A & B signify a particular muscle group. For example if its chest and back day, chest will be A and Back will be B.

Super sets: When super setting after finishing exercise A you will jump straight into exercise B. Completing A and B will represent one set.

WORKOUT SUMMARY
BEGINNER
CARDIO RESISTANCE
DAY 1 X X
DAY 2 Rest X
DAY 3 X X
DAY 4 Rest Rest
DAY 5 X X
DAY 6 Rest X
DAY 7 Rest Rest

INTERMEDIATE
CARDIO RESISTANCE
DAY 1 X X
DAY 2 X X
DAY 3 X X
DAY 4 Rest X
DAY 5 X X
DAY 6 X X
DAY 7 Rest Rest

ADVANCE
CARDIO RESISTANCE
DAY 1 X X
DAY 2 X X
DAY 3 X X
DAY 4 X X
DAY 5 X X
DAY 6 X X
DAY 7 Rest Rest
 RECIPE 1
Chicken With Roasted Vegetables
2 small carrots, cut into 1/2-inch
pieces
1/2 medium yellow summer squash,
halved lengthwise and cut into 1/2-
inch slices
2 green onions, cut into 2-inch
pieces
2 teaspoons vegetable oil
1 teaspoon grated lemon peel
1 clove garlic, minced
1/8 teaspoon crushed red pepper
1 medium skinless, boneless chicken
breast half (about 6 oz.)
1 teaspoon lemon juice
1/8 teaspoon dried basil leaves
1/8 teaspoon salt
1/8 teaspoon coarsely ground black
pepper
Fresh basil leaves (optional)
1. In medium bowl toss together
carrots, summer squash, green
onions, oil, lemon peel, garlic and red
pepper.
2. Place in 11 x 7 x 1 1/2-inch baking
pan. Bake, uncovered, at 375F
(190C).
RECIPE 2 RECIPE 3 RECIPE 4 RECIPE 5
Grilled Chicken Salad Grilled Tuna Steak with Salsa Basil & Bulgur Salad Cracked Wheat Grilled Zucchini Salad
Welcome to our 4 week Ramadan workout tailored for the holy month. The Ramadan workout will catered for three levelS: beginner,
intermediate and advanced. The higher level workout programs will consist of two sessions a day and the lower levels will vary between one
or two a day. These will split into a cardio session and resistance/strength session. The focus will be to reduce body fat while increasing
1 oz. fresh green beans, trimmed 1/3 cup finely chopped mango 1 cup fine bulgar (cracked wheat) 9 oz. bulgur (cracked wheat) about 1 1/3 cups uncooked
muscle mass.
6 oz. boneless, skinless chicken
A common fat burning strategy employed 1/3 cup finely chopped kiwi fruit
by bodybuilders, athletes and fitness enthusiasts 1 1/2 cups fat-free vegetable broth
is to perform cardiovascular exercise on an 1 teaspoon chia seed or ground flaxseeds
breast empty stomach. This was made popular by2 teaspoons
Phil Phillips lime
injuice or water
his book body of life stating that performing 20minutes of aerobic exercise after
3 medium zucchini, trimmed and halved lengthwise
1 teaspoon
a fastolive
hasoil performing
greater effects on fat loss than 2 teaspoon seeded
an entire andhour 2 tablespoons
finelyof cardio in a postprandial state. It ischopped walnuts
a fact that when training on an 1/2 red bell pepper, seeded
1/4 teaspoon
emptygarlic pepper
stomach chopped(fat
your body feeds into its reserves jalapeo pepper
storages) 1 cupmeaning
because of the lack of glucose basil leavesthe reduction of body fat. We 12-16 oz. cherry tomatoes, halved
seasoning blend
recommend 1 1/2just
that you undergo cardio training teaspoons
beforeolive
Iftar.oil, divided 2 cloves garlic 2 green onions, green parts only, thinly sliced
2 cups torn mixed greens 1 (5 oz.) tuna steak, about 1/2-inch Juice of one lemon 2 tablespoons white balsamic
1/2 medium carrot,program
This cardio shaved into thin
will thick
focus on the Fartlek training principle. Fartlek, meaning speed-play salt,andto taste
combines continuous and interval training. 1 tablespoon lemon juice
1 small
slices Fartlek allows the athlete to train at varying clovelevels
intensity garlic, halved
over distances of their choice. 1This
largetype
or 2 of
medium
trainingtomatoes,
stressesdiced and
both the aerobic 2 teaspoons spice sauce
1/4 medium red bell
anaerobic pepper,
energy seeded
pathways. lemon slices 1 tablespoon olive oil (optional) 1 large clove garlic, minced or pressed
and cut into slivers 1/4 teaspoon salt (optional)
1/4 cup sliced cucumber 1. In small bowl toss together mango, 1. Bring the vegetable broth to a boil 1/8 teaspoon freshly ground black pepper
1 radish, sliced kiwi fruit, lime juice, jalapeo pepper and add the bulgur . Remove from 1/4 cup chopped fresh basil
1/2 cup halved yellow or red grape and 1/2 teaspoon of the olive oil. the heat and cover. Let it stand Salt and black pepper, to taste
tomatoes or combination Set aside. about 20 minutes until wheat is Additional lemon juice, to taste
2 tablespoons balsamic vinegar 2. Brush tuna steak with the remaining tender and water is absorbed.
2 teaspoons honey 1 teaspoon olive oil. Rub garlic clove 2. Place the walnuts into the food 1. Rinse the bulgur and place it in a medium pot. Add enough water to
over both sides of steak. Grill tuna processor and puree, And the basil, cover it by at least an inch and a half, bring to a boil, and cook until
1. In large saucepan plunge green directly over medium heat about garlic, and half o f the lemon juice, its tender but still firm, about 20 minutes. Before draining it,
beans into boiling water for 10 4 to 6 minutes or until desired and process until a coarse paste is remove 1/4 cup of the cooking water and mix it with the chia seed
minutes or until crisp-tender. Drain. doneness, turning once. formed. Add salt to taste. in a small bowl. Drain the farro, rinse it with cold water, and place it
Cool. 3. Transfer tuna to serving plate 3. Combine the bulgur with the pesto, in a large serving bowl.
2. Brush chicken on both sides with Spoon mango mixture onto plate tomat oes, and cucumber, and 2. While the bulgur is cooking, heat a grill or grill pan (I used my
olive oil. Sprinkle with garlic pepper beside the tuna. Serve with lemon toss well. Season to taste with Foreman Grill). Grill the zucchini until they are golden brown on the
seasoning. Grill chicken directly over slices. the remaining lemon juice and cut side and beginning to soften. Remove them from the grill to a
medium heat for 12 to 15 minutes olive oil (if desired). Serve at room cutting board and cut into 1/2 inch slices; add them to the bulgur.
or until tender and no longer pink, temperature or chilled, garnished Grill the pepper just until grill marks appear. Remove it to the
turning once. Cut into slices. with additional basil. cutting board, chop it, and add it to the bulgur, along with the
4. This can be easily be made into a tomatoes and green onions.
main dish salad by adding chickpeas 3. To the chia seed mixture, add the vinegar, lemon juice, mustard,
or white beans to the bulgur. Serve garlic, salt, and pepper. Whisk together well and add to the bulgur
with a green sala for a terrific light mixture, stirring to make sure its well-distributed. Cover the salad
meal. and refrigerate until chilled.
4. Just before serving, add the basil and check the seasonings. Add
more salt, pepper, and lemon juice if necessary.
 Recipe 6 Recipe 7 Recipe 8 Recipe 9 Recipe 10
Kale & Quinoa Salad with Black Beans Bean Salad with Zatar Spicy Kasha Vegetable Salad Oats & Lentil Haleem Sana Sadiqstyle Grilled Chicken with Beans & Nuts

Welcome to our 4 week Ramadan workout tailored for the holy month. The Ramadan workout will catered for three levelS: beginner,
intermediate and advanced. The higher level workout programs will consist of two sessions a day and the lower levels will vary between one
or two a day. These will split into a cardio session and resistance/strength session. The focus will be to reduce body fat while increasing
muscle mass.
Raw kale is an acquired taste, so if youre not a fan, try A common fat This salad strategy
burning gets its distinctive
employed flavor bodybuilders, athletesInstead
byfrom of kasha,
and fitness you can substitute
enthusiasts 1 cup ofcardiovascular 1/5
is to perform cup Quaker
exercise on an oats The protein from the chicken and the
steaming the kale for a few minutes instead of massaging it. empty stomach. zatar,
Thisa was
blendmade
of spices popular
popular byinPhil
thePhillips quinoa,of
Middle in his book body bulgur
life wheat,
statingorthat
anyperforming
whole grain and 500g chicken
20minutes of aerobic exercise (bone/boneless)
after healthy fats from the nuts and seeds
East.effects
a fast has greater The exact
on formula
fat loss varies from countryan entire hour cook
than performing it in the
of cardio in amount of waterstate.
a postprandial appropriate fact that when 500g
It is a to mixon
training lentils
an (moong, masoor, Keeb ypu satisfied and full without extra
1 cup quinoa, rinsed very well (I used a combo of red and empty stomach toyour body
country butfeeds
usuallyinto its reserves
includes (fat storages) because
thyme, sumac, of the lack of glucose meaning the reduction of bodychanna,
the grain. fat. Wesabit masoor) crabs
white quinoa) recommend that andyou undergo
sesame seeds,cardio
which istraining just before
in this recipe. If Iftar. 1 onion, for garnish
2 cups vegetable broth you cant find zatar locally, you can order 1 cup buckwheat kasha, medium 1 teaspoon extra virgin olive oil half a chicken breast
2 cloves garlic, minced This cardio program
it onlinewill
fromfocus on the
Penzeys Fartlek
or The Spicetraining
House, principle. Fartlek, meaning speed-play and combines continuous and
granulation interval training.
1 tablespoon red chilli powder salt
1/4 cup freshly squeezed lemon or lime juice Fartlek allows the athlete
but its to train
very easy at varying
to make intensity
at home. Look levels over distances
2 cupsof their choice.
vegetable broth This type of training stresses both the aerobic
1 teaspoon and
turmeric pepper
3 tablespoons vegetable broth anaerobic energy pathways.
for sumac (which is also indispensable for 2 medium tomatoes, chopped fine 2 tablespoons ginger and garlic paste garlic powder
sprinkling on hummus) online or in Middle 1/2 cup green onions, thinly sliced 1 tablespoon garam masala paprika
1 teaspoon ancho chile powder (or other pure chile powder, Eastern grovery stores. 1/2 cup parsley, chopped 1/2 cup low fat yogurt lemon juice
not a blend) 1/2 cup fresh mint, chopped salt to taste olive oil
1/2 teaspoon cumin 1 medium red bell pepper, chopped 1/2 yellow bell pepper, chopped 3-4 black pepper corns mixed spring greens
1/4 teaspoon chipotle chile powder, or to taste 2 ribs celery, minced 1/2 large cucumber peeled, seeded and 1-2 cinnamon stick half an apple
1/2 teaspoon salt, or to taste (optional) 1 kolhrabi, peeled and diced small (or cut into 1/4-i nch cubes 3-4 cloves walnuts
4-6 cups chopped kale leaves (about 4-5 ounces) other crunchy vegetable, see note) 1 cup cooked chickpeas 2-3 cardamoms 2 tablespoons Greek yogurt
1 15-ounce can black beans, rinsed and drained (about 1 4 green onions, sliced 1/4 cup freshly squeezed lemon juice fresh coriander leaves and mint leaves, 1 tablespoon balsamic vinegar
1/2 cups) 1/2 cup minced parsley 1 tablespoon agave nectar (or finely chopped mustard
1/2 cup grated carrot 2 16-ounce cans great northern beans, pomegranate molasses) or other 3-4 green chillies, finely chopped honey
1/2 red bell pepper, chopped rinsed well and drained sweetener to taste 1 lemon sesame seeds
1 avocado, sliced or cubed (optional) 1/2 package lite silken tofu (about 6 1-3 teaspoons hot pepper paste or sauce
additional lemon juice and seasonings, to taste ounces) 1/2 teaspoon salt (to taste) Clean and wash the chicken. Add ginger 1. Butterfly a chicken breast, you
1 to 2 cloves garlic 1 tablespoon water and garlic paste, red chilli powder, only need one half for one portion.
1. Heat a saucepan. Add the rinsed and drained quinoa and 3 to 4 teaspoons zatar (or 2 teaspoons turmeric powder and garam masala and Season it with salt, pepper, a little
the garlic and toast it until almost dry. Add the vegetable sumac, 1 1/2 teaspoon thyme, 1 1. Heat 2 cups of vegetable broth (or heat mix well. Pressure cook the mixture for garlic powder, paprika and lemon
broth, bring to a boil, reduce heat, and cover. Simmer until teaspoon sesame seeds) water and add vegetable bouillon). While 3/4 whistles without adding too much juice.
all the water is absorbed, about 20 minutes. Remove from 1 teaspoon smoked paprika youre waiting for it to come to a boil, water, until the meat is tender. 2. Grill in a pan with a little olive oil.
heat and allow to cool. 1/8 teaspoon white pepper toast the kasha in a large, dry saucepan Then add a little water, lemon, green Slice when cooled.
2. While the quinoa is cooking, make the dressing in a small juice of 1/2 to 1 lemon for about 3 minutes, or until it releases chilli and yogurt and mix it well. 3. In a big bowl, take two handfuls
bowl or measuring cup: whisk together the lemon juice, 3 salt to taste a nutty aroma. When the broth reaches Pressure cook for 3 whistles. Let it cool. of mixed spring greens. Add half
a boil, add it carefully then cover and 3. Shred the meat with your fingers or a a silted, peeled apple and a few
and salt. Allow to stand until the chia seeds start to thicken 1. Place the bell pepper, celery, kohlrabi, turn the heat very low. Cook until kasha fork and keep aside. walnuts.
the dressing. green onions, parsley, and all but 1/2 cup is tender and all liquid is absorbed, 5-10 4. Meanwhile, in a large heavy-based pan, 4. For the dressing, mix Greek
3. Place the kale in a large serving bowl. Add half of the of the beans into a large serving bowl. minutes. Remove from heat, fluff, and at medium heat, add water and bring to yogurt, balsamic vinegar, mustard,
dressing and massage it into the kale using a wringing 2. Place the remaining ingredients, allow to cool. Kasha can be refrigerated boil. Add Quaker oats, lentils, ginger and honey, olive oil and salt and
motion until the kale is very tender. Two minutes of including the reserved beans and juice of and stored overnight, if necessary. garlic paste, turmeric powder, salt, 2-3 pepper to taste. Mix well. This
massaging should do it, but the longer, the better. Add the half a lemon, into a food processor, and 2. Add all chopped vegetables and the green chillies, black pepper corns and a dressing is so much better and
quinoa, black beans, carrot and bell pepper, along with the blend until smooth. Add this dressing to chickpeas to the kasha. Mix the lemon little water if needed. Bring to the boil healthier than the store-bought
remaining dressing. Mix well and refrigerate until ready to the bowl and stir well to coat. Refrigerate juice and remaining ingredients well and and cook until very tender and mushy. ones with so much added sodium.
serve. until well chilled, at least an hour, but add them to the kasha, stirring so that 5. Pour the meat paste and mix very well. 5. Drizzle dressing all over the salad
4. Just before serving, check the seasoning and add more better the next day. Check seasonings the dressing is distributed evenly. Serve Stir for 30 minutes on low heat. and toss well. Sprinkle some
lemon juice, chile powder, cumin and salt, as needed. Stir in and add more salt, lemon juice and zatar mounded in the center of a large platter, 6. Serve garnished with ghee, green chilli, sesame seeds and mix well. Placed
chopped avocado, if desired, or serve with slices of avocado to taste. Serve sprinkled with additional with butternut lettuce leaves. coriander, mint leaves, sliced onions, the sliced chicken breast and enjoy!
on the side. parsley or zatar. sliced lemon and chat masala.
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