Reference no: EM132251718

It is know said that Diana Prince is not that more in action. For the latest day in the 12 months. She has a kid. She uses to workout normally like joy or aerobic workout. For the BMI and BMR, she is overweight. For the way she feels or looks to the reunion few periods. She has to get the weight off high as she can for the 12-week workout plan. To focus on the muscle's workout for time for the muscles with her is to pay attention to the weight loss for the prince. For her to get the same power and style power she needs to first workout. Initial workout and exam to perform the 12-week plan. The initial exam to the other plan body compositions assessment. Diana BMI is high. It is so serious to the parameters. They have the tap for her height and waist. The waist has to be fewer than a part to the amount heights. For new the lady's waist size for 37. 5 inches. It has a high risk for obesity to disease like visceral fat this is with the organ. The waist- to- hip ratio and waist- to - height ratio is for the health is good for ladies WHTR of 0.42 and 0.42 and 0.48 Diana prince waist is 38 inches with WHTR 0.82. The Next exam is the abdominal plank position. The period is the two minutes for an initial. It is serious for growing abdominal muscle. It has to get the stomach fat away. It will get the form toned. To this exam Diana to 30 seconds. The lady abdominal power for muscles is small for the initial exercise. The other exam sitting-rising test it has the longevity and up seat spot to the ground no same spot. It has the score with the standard. The set score is 0-5 for moving. Sit and raise up it has the amount of 10 that's the highest one. The win for the one sitting or rising from the bottom with no help with hand or knee. Diana Prince has a 5 amount to sitting-rising test. They have a serious cardio exam. It is for the performing of run isokinetic power exam and abdominal power exam. She can not step to 5 minutes with a treadmill. It recommends the workout. The material is calm the standing and evaluating. The important is a healthy eating and workout.  Exercise description the goal is to let the visceral fat go away. It is time to get in fit for 12 weeks. This might can be hard. She can go by this. It will help her forms for her reunion. It has to do with what she eats. How she looks to the cardio she does. The diet and workout have the serious to two acts. Diana princes plan for her is to get the fitness to have muscles grow it is major like for 12 weeks. Diana princes master plan begin with weeks to eat seriously.

Week 1 the begin in days three 1500 calories too low carbohydrates the second day of three 1600 calories and moderate to carbs. the end day 1900 calories and highest carb.

Week 2 The begin day three 1400 calories too low carbohydrates the second day of three 1600 calories and moderate to the carb. The end day 1900 calories and highest carb.

Week 3 the begin days three 1300 calories too low carbohydrates. The second day of three 1600 calories and moderate to carbs. The end day 1900 calories and highest carb.

Week 4 the begin days three 1200calories to low carbohydrates. The second day of three 1600 calories and moderate to carbs. The end day 1900 calories and highest carb.

Week 5 the begin days three 1500 calories too low carbohydrates. The second day of three 1500 calories and moderate to carbs. The end day 1900 calories and highest carb.

 Week 6 the begin days three 1400 calories too low carbohydrates. The second day of three 1500 calories and moderate to carbs. The end day 1900 calories and highest carb.

Week 7 the begin days three 1300 calories too low carbohydrates. The second day of three 1500 calories and moderate to carbs. The end day 1900 calories and highest carb.

Week 8 the begin days 1200 calories too low carbohydrates to low carbohydrates. The second day of three 1500 calories and moderate to carbs. The end day 1900 calories and highest carb.

Week 9 the begin days three 1500 calories too low carbohydrates. The second day of three 1400 calories and moderate to carbs. The end day 1900 calories and highest carb.

Week 10 the begin days three 1400 calories too low carbohydrates. The second day of three 1400 calories and moderate to carbs. The end day 1900 calories and highest carb.

Week 11 the begin day three 1300 calories too low carbohydrates. The second day of three 1400 calories and moderate to carbs. The end day 1900 calories and highest carbs.

Week 12 the begin day three 1200 calories too low carbohydrates. The second day of three 1400 calories and moderate to carbs. The end day 1900 calories and highest carbs.

• An intake minimum amount is 100 grams of the day for protein. If a person takes a lot more of it. It has to go down with fat to get calories.
• To get fit an intake of fat is 20-30% of a daily calorie.
• The person does not need Junk food and snakes. It can make calories.

Cardio workout for the 12-week plan.

The period is accepted to the heartbeat. It can be put with yourself with treadmill, elliptical and swim. It has that the person begin not fast. They are not to fit. The time is that they can get fitness in some weeks. They have to go with the plan. They can feel the endurance and significant. Schedule the begin 6 weeks to rest one time into cardio exercises and then the person can perform on 2 days 1-2 of the time it can be.

Week 1 it has 3 cardio period it is 5.8 and 5 minutes.

Week 2 it has 3 cardio period it is 8,10 and 8 minutes.

Week 3 it has 3 cardio periods 10,12 and 10 minutes

Week 4 it has 3 cardio periods 12,15, and 12 minutes.

Week 5 it has 3 cardio periods 15, 20, 15 minutes

Week 6 it has 3 cardio periods 20,20 and 20 minutes

Week 7 it has 4 cardio periods 20,22,20 and 20 minutes

Week 8 it has 4 cardio periods 22,25, 22 and 25 minutes

Week 9 it has 4 cardio periods 25, 27, 25 and 27 minutes

Week 10 it has 4 cardio periods 27,30,27 and 30 minutes

Week 11 it has 4 cardio periods 30,35,30 and 35 minutes.

Week 12 it has 4 cardio periods 35, 40, 30 and 45 minutes.

The exercise 12-week split. The period has workouts low and up to form for a 12-week goal. The reps are serious the person can have similar weights. They do not need to go up on every set. Go on your time. They have a plan to go by for week for 12.

Day 1 - upper half workout that has incline bench press, seated bar ball press, one arm bum ball,

Skull crushers, pull-ups, Dumbbells curl.

Day 2- Lower A that has leg curl, leg press calf, squats, leg extension.

Day 3 - no workout day muscular period.

Day 4 - upper B that has Barbell Row, Bench press, Dumbbell lateral, and Dumbbells.

Day 5- Low B that has still leg Deadlift, walking leg press.

Day 6- No workout day

Day 7- No workout day

Nutritional strategies

The goal can be with the principal to the third macronutrients. The proteins and fats. They can grow muscles lean. They can let the fat go away to be fit. They have the stability ratio. The period the ratio is 2/2/1 no different total for carbs and proteins. The part of calories has to be fat. The 5-8 weeks: the ratio is 1/2/2 this can lot person know they have no increase the total for carbs. It is the same protein and fats with calories.

9-12 weeks the end ratio is 0.5 /2/2. The carbs have to be the single fourth of proteins to fats same total a bit difference. The 12 weeks session for carbs protein and fats.

Carbs- it is not a low glycemic it is highest. Quick digest and no fast digest. The quick digest is the sugary food and processed no color potatoes. It has the spike insulin or blood glucose. The digest and absorbs quick. The no fast digest has whole grain; sweet potatoes, fruit, and vegetables. It will have not had a fast digest of no help. It is good for taking fast of single.

Protein - the good source of protein is chicken, eggs, fish, ostrich, venison, pork, Lamb, and Beef. The protein is hard for the fat or carbs in converting. It can be serious for the muscle grow with no fat. Protein includes the domino acids. It can make a block of muscle. The amino acids have muscle and brick to be built.

Fats - fats are serious the both no good fat and better fat. The person can take better fat. Omega fats are serious it cannot build. The sources of it are fish, salmon, Flaxseed oil, tuna, oil, and coconut oil. It will help them grow and rest. The monounsaturated fat can be another one. It can be a good help on cholesterol and heart disease. It has no low of vitamin E. It is a major antioxidant. The wealthy source is peanut butter, nuts, olives, and avocados. One more is the saturated fat. It is the no good one. It is major as for now. It is a limit. The right source is red meat, whole eggs, and animal fat. Yolk or eggs can help with muscles. To the cell's membrane. The end bad fat is the culprit. Its groups on the disease of hearts or cancer trayed arteries. The source is fried food, sweet, cookies, chocolate, cakes, drink, mix chips, pancake mix, and muffins.