5 Days Full and 2 Days Restricted Diet Plan for Weight Reduction

Eat 5 days 2000 calories and eat for two days 500 calories instead of 1200 calories on all 7 days.


500 calories diets

http://www.womanmagazine.co.uk/diet-food/500-calorie-meal-plans-52-diet-29560

30 Varieties of Exercises to Create One Hour of Exercise

You can even burn 1000 calories with these exercises

High Knee March
Torso Circles
Toe Touch Kicks
Boxer Shuffle
Torso Rotation
Arm Circles
Up and Rows
Deep Squats
Walkdown Pushups
Jumpup Jacks

Pushup Oblique Knee
Squat Jacks
Pushup Oblique Knee  (again)
Squat Jacks (again)

Star Jump
Side Oblique Rise
Thigh Slap Jump
Pushup Jack
High Knees

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http://lazygirlfitness.com.au/2013/09/22/another-at-home-dumbbell-workout/

http://lazygirlfitness.com.au/category/fitness-challenges/


https://www.youtube.com/user/LazyGirlFitnessAUS/videos?view=0&shelf_id=0&sort=dd

Exercises for Belly Bulge
https://woodenitbeamazing.com/2014/02/05/10-exercises-to-beat-that-belly-bulge/


Bicycle
Bridging
Exercise Ball Crunch
Vertical Leg Crunch
Long Arm Crunch
Reverse Crunch
Crunch with Heel Push
Plant on Toes and Elbows
Lying Torso Twists
Standing Oblique Crunches


Single leg squat

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Sumo squats
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Body weight squats
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Crunches

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One Hour Exercise Routines - Videos

Walking at House
You can do one hour walking at house along with various arm and leg exercise variations
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One hour workout with Jumping (Burpees)
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1000 calorie consuming one hour exercise
Good warm exercises of each 30 sec shown

https://www.fitnessblender.com/videos/1000-calorie-workout-hiit-cardio-strength-kickboxing-and-abs-workout-to-burn-1000-calories
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Resistance - Weight - Strength Exercising by Old Persons - Benefits

Study on 90-year-olds reveals the benefits of strength training
September 27, 2013
https://www.sciencedaily.com/releases/2013/09/130927092350.htm


STRENGTH TRAINING FOR OLDER ADULTS  - 126 page book
https://www.cdc.gov/physicalactivity/downloads/growing_stronger.pdf


The Power of Strength Training for Older Adults
By Michelle Porter, PhD, Associate Professor, Faculty of Physical Education
and Recreation Studies, University of Manitoba
http://www.alcoa.ca/research_u_docs/2002_03mar_en_update.pdf