AB Exerciser
AB Exerciser
11
10 – DAY SLIM DOWN MENU PLAN
The 10-day Slim Down Menu Plan will have you looking great in no time at all.
Remember that is only a temporary nutritional program used for special occa-
sion weight loss and should be followed for only 10 days. For a 90-day weight
loss system with meal plan, exercise program and nutritional support formulas
go to www.slimsensations.com.
BREAKFAST CHOICES:
1 slice of sourdough toast with
1 tablespoon of peanut butter
and
1 apple
Or
3 egg white omelet with spin-
ach, 1 slice sourdough toast
Or
1 low fat Yogurt, 6 almonds
Or
1 cup oatmeal with 1 table-
spoon brown sugar,
3 egg whites, hard-boiled or
scrambled
Or
1-cup bran type cereal,
1 cup non-fat milk 3 egg whites,
hard boiled or scrambled
1 glass of water and either 1
cup coffee or tea with breakfast
SNACK: Mid morning
Protein snack
(turkey lunch meat, fat-free
string cheese or high protein
bar)
Or
1 piece fruit (apple, orange or
plum)
Or
2 pieces of celery with peanut
butter
1 glass of water
t
LUNCH CHOICES:
Open face turkey burger with nonfat
mayo or mustard or ketchup, lettuce
and tomatoes
Or
4 pieces sushi and cucumber salad
Or
3 strips grilled chicken,
1/2 cup balck beans,
1 cup steamed or grilled green
vegetables
Or
A sandwich made with sourdough
or rye bread with either chicken,
turkey, or water packed tuna. If
you use mayonnaise, (use fat free
only), ketchup and / or lettuce and
tomatoes as condiments.
Or
A large green salad topped with
grilled chicken breast, turkey or
tuna. Be creative and add fi ber-rich
cucumber, celery, tomatoes, green
or red peppers. Don’t forget only
use a non-fat dressing.
Or
A cup of steam rice topped with
grilled chicken or steamed vegeta-
ble (with salsa added for fl avor)
A glass of water, iced tea or a diet
soda.
DINNER CHOICES:
3-4 ounces of grilled chicken or
turkey breast, or grilled fi sh or
lean steak 1 cup steamed green
vegetables
Or
A grilled turkey patty
1 cup steamed green vegetable
A large bowl of salad with non-
fat dressing and vegetable like
cucumbers, celery, tomatoes
and/ or red or green peppers for
added nutritional value.
Or
3-4 ounces of grilled shrimp,
1 cup steamed green vegeta-
bles, a large bowl of salad with
non-fat dressing and vegetable
of your choice.
1 glass of water
fast
SNACK: Mid afternoon
1 protein snack (turkey lunch
meat, fat-free string cheese or high
protein bar)
1 glass of water
SNACK: Late Night
1 protein snack or non-fat yogurt
And a glass of water
10
# 5 LOWER HALF ABDOMINAL
BUSTER:
Position yourself on the machine with your
legs in a bent position as shown in the
photo. Rest your head on the pad and your
hands gently on the handles. Begin by just
bringing your knees in towards your chest
and back to the start position, when your
legs come back to start position don’t al-
low your low back to come up off the pad.
Don’t move your upper body off the pad.
This exercise targets the lower area of your
abdominals.
# 6 ALTERNATING SINGLE LEG
CRUNCH:
Position yourself on the machine with your
head resting on the pad and your hands
resting comfortably on the handles. Start
with knees bent, alternating 1 leg at a time
out straight in front of you. Crunch with
your upper body while slowly coming back
to the start position and then repeating
with the other leg. This is an intermediate/
advanced exercise. This exercise places
advanced emphasis on both the upper and
lower area of the abdominals.
# 6 ALTERNATING SINGLE LEG
CRUNCH:
Position yourself on the machine with your
head resting on the pad and your hands
resting comfortably on the handles. Start
with knees bent, alternating 1 leg at a time
# 6 ALTERNATING SINGLE LEG
Position yourself on the machine with your
head resting on the pad and your hands
# 6 ALTERNATING SINGLE LEG
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Position yourself on the machine with your
Position yourself on the machine with your
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hard boiled or scrambled
1 glass of water and either 1
cup coffee or tea with breakfast
SNACK: Mid morning
Remember that is only a temporary nutritional program used for special occa-
and/ or red or green peppers for
3-4 ounces of grilled shrimp,
1 cup steamed green vegeta-
bles, a large bowl of salad with
non-fat dressing and vegetable
SNACK: Late Night
Remember that is only a temporary nutritional program used for special occa-
sion weight loss and should be followed for only 10 days. For a 90-day weight
loss system with meal plan, exercise program and nutritional support formulas
4 pieces sushi and cucumber salad
DINNER CHOICES:
3-4 ounces of grilled chicken or
turkey breast, or grilled fi sh or
lean steak 1 cup steamed green
A cup of steam rice topped with
grilled chicken or steamed vegeta-
ble (with salsa added for fl avor)
A glass of water, iced tea or a diet
use a non-fat dressing.
A cup of steam rice topped with
A cup of steam rice topped with
Remember that is only a temporary nutritional program used for special occa-
sion weight loss and should be followed for only 10 days. For a 90-day weight
loss system with meal plan, exercise program and nutritional support formulas
mayo or mustard or ketchup, lettuce
4 pieces sushi and cucumber salad
DINNER CHOICES:
3-4 ounces of grilled chicken or
sion weight loss and should be followed for only 10 days. For a 90-day weight
A glass of water, iced tea or a diet
fat dressing and vegetable like
and/ or red or green peppers for
3-4 ounces of grilled shrimp,
1 cup steamed green vegeta-
bles, a large bowl of salad with
non-fat dressing and vegetable
SNACK: Late Night
A cup of steam rice topped with
grilled chicken or steamed vegeta-
ble (with salsa added for fl avor)
A glass of water, iced tea or a diet
use a non-fat dressing.
A cup of steam rice topped with
1-cup bran type cereal,
1 cup non-fat milk 3 egg whites,
hard boiled or scrambled
1 glass of water and either 1
cup coffee or tea with breakfast
1 cup non-fat milk 3 egg whites,
or rye bread with either chicken,
turkey, or water packed tuna. If
you use mayonnaise, (use fat free
only), ketchup and / or lettuce and
tomatoes as condiments.
Or
A large green salad topped with
grilled chicken breast, turkey or
A sandwich made with sourdough
or rye bread with either chicken,
turkey, or water packed tuna. If
you use mayonnaise, (use fat free
only), ketchup and / or lettuce and
tomatoes as condiments.
A sandwich made with sourdough
or rye bread with either chicken,
turkey, or water packed tuna. If
you use mayonnaise, (use fat free
A sandwich made with sourdough
Or
3-4 ounces of grilled shrimp,
A grilled turkey patty
1 cup steamed green vegetable
A large bowl of salad with non-
fat dressing and vegetable like
cucumbers, celery, tomatoes
and/ or red or green peppers for
added nutritional value.
Or
3-4 ounces of grilled shrimp,
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only), ketchup and / or lettuce and
only), ketchup and / or lettuce and
A large green salad topped with
A large green salad topped with
grilled chicken breast, turkey or
grilled chicken breast, turkey or
tuna. Be creative and add fi ber-rich
tuna. Be creative and add fi ber-rich
cucumber, celery, tomatoes, green
cucumber, celery, tomatoes, green
or red peppers. Don’t forget only
or red peppers. Don’t forget only
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non-fat dressing and vegetable
non-fat dressing and vegetable
of your choice.
of your choice.
1 glass of water
1 glass of water
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d.
1 cup steamed green vegeta-
1 cup steamed green vegeta-
bles, a large bowl of salad with
bles, a large bowl of salad with
non-fat dressing and vegetable
non-fat dressing and vegetable
of your choice.
of your choice.
d.
