COVID lockdown diet: Seven-day fitness, diet regimen to shed kilos
As Australians prepare to head back to the office, David Beckham’s personal trainer shows you how to get boardroom-ready with a seven-day diet and fitness regimen. HERE’S HOW TO DO IT.
NSW Coronavirus Hibernation
Don't miss out on the headlines from NSW Coronavirus Hibernation. Followed categories will be added to My News.
Nobody wants to come out of hibernation actually looking like a bear, but if the most exercise you did during lockdown was staggering to the kitchen for a snack, then chances are you’ve piled on the weight.
Now, with many of us going back to the office, the last thing you want is to discover you can’t fit in your work clothes and are afraid you’ll scare your colleagues.
But it’s not too late, says Sydney personal trainer Tegan Haining.
Having trained stars including David Beckham and Natalie Imbruglia, she knows how to get match-fit quick and has devised a seven-day diet to kickstart your body into a healthy lifestyle.
“By the end of the seven days the aim is that you already feel better, less bloated, more energised and motivated to keep going,” says Tegan, 37, who appeared on Australian Survivor. “The biggest hurdle people face is actually starting. This diet aims to win the psychological battle as it’s easy to commit to not eating a chocolate bar or having a glass of wine for seven days.”
The diet is low-carb and doesn’t count calories, instead Tegan advises portion-control, by measuring out one palm-size portion of protein per meal for women and two for men, with two cups of vegetables and a thumb-size portion of good fat.
“It shows you how to eat healthy, balanced meals all the time, with no calorie restriction, to help you achieve the body and mind you desire and keep it that way for life,” she says.
You can drink one coffee a day on the diet, but you’ll have to ditch the booze.
The plan includes weight training, to help burn fat. Depending on your weight, you could drop up to two kilos, but the diet is designed to get you out of lockdown and back to life, for the long-term.
“When you can see tangible results, you are much more likely to stay motivated long-term,” says Tegan.
The 7 Day Quickie, Tegan Haining, $29.99, penguin.com.au
THE DIET
DAY ONE
Breakfast: Scrambled eggs with black pepper and parmesan. Scramble two eggs with 1 tsp butter and 1 tbsp shaved parmesan.
Lunch: Smoked salmon with bean, broccoli and spinach salad. Toss 1 cup steamed broccoli and 1 cup steamed green beans with 1 cup baby spinach, 4 halved cherry tomatoes and 1 tbsp olive oil, lemon juice and salt and pepper. Add 1 tbsp toasted sunflower seeds and top with 150g smoked salmon and squeeze of lemon.
Dinner: Baked fish with sweet potato mash, lemon and salad. Bake 2 fillets white fish with ½ tsp garam masala and salt and pepper, skin-side up in a baking dish rubbed with 2 tsp coconut oil or butter, for 20 minutes at 180C. Mash 2 small sweet potatoes with 2 tsp butter or coconut oil and season with salt and pepper. Serve with small green salad. Reserve one portion for tomorrow.
Snacks: Herbal tea and slice of rye bread with nut butter.
DAY TWO
Breakfast: Breakfast smoothie. Blend 1 handful frozen berries, 200 ml coconut water, 1 tbsp hemp seeds and 1 tsp nut butter.
Lunch: Baked fish with sweet potato mash, lemon and salad. See Day One.
Dinner: Naked V burgers. Leave 100g frozen peas to sit in boiling water for 10 minutes. Rinse and drain 400g organic chickpeas and toast in frying pan with 1 tsp ground cumin, 1 tsp ground coriander and ½ tsp paprika. Place drained peas in a bowl with half the chickpeas, half of 50g cooked quinoa, ¼ cup chopped parsley, 1 tbsp Dijon mustard and 1 chopped birdseye chilli. Blend until coarse. Stir in rest of quinoa and chickpeas, season with salt and pepper and add optional handful of roasted almonds. Make into 4 patties and refrigerate for 15 minutes. Fry on medium heat with coconut oil for 5 minutes on each side. Serve with 1 tsp lemon garlic aioli. Reserve half for tomorrow.
Snacks: Green apple and 10 cashews, handful of blueberries and pecans.
DAY THREE
Breakfast: Smoked salmon with tomato and lemon. 150g smoked salmon with 2 sliced tomatoes and squeeze of lemon.
Lunch: Naked V burgers. See Day Two.
Dinner: The perfect steak with grilled parmesan asparagus. Season 2 steaks with salt and pepper and fry for 4 minutes either side in 1 tbsp coconut oil and 1 clove crushed garlic. Combine 1 small handful chopped coriander with 1 small handful chopped mint and 1 tsp lemon zest and splash of olive oil. Coat cooked steak in herbs and slice in strips. Reserve 1 steak for tomorrow. Serve with 5 asparagus spears cooked on grill plate with 1 tsp coconut oil and seasoned with salt and pepper and 1 tsp grated parmesan.
Snacks: Handful of blueberries and pecans, slice of rye bread with nut butter.
DAY FOUR
Breakfast: Breakfast smoothie. See Day Two.
Lunch: Leftover steak with beetroot and carrot salad. Serve with half a salad of 2 grated beetroots, 2 grated carrots tossed with 1 small handful chopped parsley and 1 small handful torn mint, 1 tbsp dressing of choice and optional 12 toasted almonds.
Dinner: Baked chicken breast with leftover beetroot and carrot salad. Take ½ tbsp coconut oil and rub half over 1 chicken breast fillet. Season with salt and pepper and 1 small handful fresh herbs and put rest of oil in baking dish, with chicken on top. Cover with foil and cook at 180C for 20 minutes.
Snacks: Herbal tea, cucumber with hummus.
DAY FIVE
Breakfast: Scrambled eggs with black pepper and parmesan. See Day One.
Lunch: Zingy prawns with broccoli, lemon and salad. Saute 150g peeled raw prawns in 1 tbsp coconut oil until flesh is opaque. Toss in mix of ¼ bunch chopped coriander, zest 1 lime or lemon, 1 long red chilli chopped and salt and pepper. Serve with salad made with 1 ½ heads of broccoli fried in 1 tbsp coconut oil, adding little water occasionally and seasoned with salt and pepper.
Dinner: Crispy fried chicken with sweet potato fries. Cut 1 chicken breast into strips, season with salt and pepper. Roll in 1 tbsp buckwheat flour, dunk in 1 beaten egg and cover with mix of 2 tbsp grated parmesan, 2 tbsp polenta and 2 tbsp dried thyme. Fry in 2 tbsp coconut oil for 2-3 minutes on each side. Save half for tomorrow. Serve with fries made from 1 medium sweet potato cut into 2cm wedges, rinsed and dried, tossed in 1 tbsp coconut oil and baked at 220C for 20-25 minutes, then seasoned with paprika and salt.
Snacks: Herbal tea, cucumber with hummus.
DAY SIX
Breakfast: Breakfast smoothie. See Day Two.
Lunch: Leftover crispy fried chicken with spinach, tomato and parmesan salad. Serve with salad of 2 chopped tomatoes, 4 cups chopped baby spinach, 1 sliced red onion, 2 tbsp grated parmesan, olive oil and salt and pepper.
Dinner: Oven-roasted salmon with cauliflower mash and broccoli. Season 2 salmon fillets with salt and pepper and roast skin-side down at 220C for 12-15 minutes. Top with small handful chopped herbs and lemon. Take 1 small cauliflower head cut into florets and boil for 15-20 minutes. Drain, then mash with 2 tsp coconut oil and salt and pepper. Mix in 1 small handful parsley. Reserve half for tomorrow and serve with leftover broccoli.
Snacks: Herbal tea, natural yoghurt with blueberries.
DAY SEVEN
Breakfast: Baked eggs. Place 1 tsp olive oil, 8 halved cherry tomatoes and 20g cubed feta in baking dish, top with 1 tsp chopped dill and crack 2 eggs over the top. Season with salt and pepper, cover with foil and bake at 180C for 20-25 minutes. Top with optional 100g smoked salmon.
Lunch: Leftover salmon with leftover spinach, tomato and parmesan salad.
Dinner: Rainbow bowl. Take a large bowl and start with base of greens – chopped spinach leaves, cooked broccoli or beans. Layer with colours, red tomatoes, yellow capsicums, roasted beetroot, avocado. Add herbs and sliced red onion. Finish with handful of roasted almonds and grilled halloumi. Drizzle with splash of tamari, sesame oil, apple cider vinegar or lemon juice.
Snacks: Green apple and 10 cashews, slice of rye bread with nut butter.
POST-LOCKDOWN FITNESS TIPS
The best way to get your body in shape after lockdown is to lift some weight, says Tegan. “When you lift you increase your muscle mass which helps your body tone up and burn fat.” Complete workouts on Monday, Wednesday and Friday, with a 30-minute walk and stretching on Tuesday and Saturday, stretching and an Epsom Salt bath on Thursday and 45-minute walk or jog on Sunday.
THE EXERCISES
After a 10-minute warm up, perform 40 seconds of each exercise with 20 seconds rest in-between. Repeat four sets for a 32-minute workout.
Goblet Squat: Hold a kettle or dumbbell to your chest and squat, remaining in an upright position.
10-Second Eccentric Lowering Push-Up: In a push-up position, keeping body straight, slowly lower to the ground.
Single Leg Romanian Dead Lift: With feet slightly apart, hold kettle or dumbbell in one hand and bend and raise opposite leg off the floor. Lower torso until leg is straight out behind and kettle bell is towards floor.
Single Arm Bent Over Row: Using a bench or chair, place a dumbbell on either side of it, put one hand and knee on the bench and keeping back straight, reach down and pick up the dumbbell with your other hand. Raise to side and lower. Repeat on other side.
40-Second Side Planks: Perform planks on right and left sides.
