Created by Dr. Perricone, the 10 Superfoods Diet provides a list of foods that provide dieters with a host of health benefits. By eating the meal plan provided by Dr. Perricone, dieters should be able to reduce inflammation, reduce body fat, lower cholesterol, lower blood pressure, prevent diseases and promote digestive health. Dr. Perricone recommends 20 to 30 minutes of exercise a day. Unfortunately, this diet does not include an actual workout plan and the recommended amount of exercise a day may not be enough to facilitate weight loss. Below are several exercises that you can pair with the 10 Superfoods Diet to help you lose weight and build lean muscle mass.
Exercise #1: Barbell Row
Start by standing with feet hip-width apart. Place a barbell on the floor one foot in front of you. Bend your knees and grasp the bar with an overhand grip. You will want your arms to be position shoulder-width apart on the bar. Keeping your hips so that they maintain a 45-degree angle, pull the bar toward the lower part of your chest. Slowly lower the bar back to the ground. While performing this exercise, remember to keep abdominal muscles engaged and do not let your back arch. Complete this exercise 10 times.
Exercise #2: Negative Push Up
Lie face down on the floor with your legs straight behind you. Bend your elbows and place your palms on the floor in front of your shoulder slightly further than shoulder-width apart. Straighten your arms and lift your body so that you are balanced on your toes and palms. Bending your elbows, slowly lower your body towards the floor. This should take five counts. Place your knees on the floor and push yourself back up. Repeat this exercise 10 times.
Exercise #3: Lying Front Raise
Lie on a bench on your stomach. Hold a dumbbell in each hand. Your arms should be straight out in front of you with your palms facing in and thumbs up. Beginning with your right arm, raise the dumbbell to shoulder hight. Hold for 2 seconds. Lower and repeat this motion with your left arm. Complete 10 repetitions per arm.
Exercise #4: Double Biceps Curl
Begin by standing, placing your feet hip-width apart with a dumbbell in each hand. Hold the dumbbells so that your palms are facing up. Your elbows should be resting against your sides with your arms hanging down. Together, curl the dumbbells up towards your shoulder at the same time. Pause at the top for a second then slowly return to the starting position. Complete 10 repetitions. If it is easier, you can utilize a barbell instead of two dumbbells.
Exercise #5: Triceps Kickback
Begin by standing next to a bench with a dumbbell in your right hand. Lean forward so your hips form a 45-degree angle with your upper body. Place your left hand on the bench for support. Bend your right elbow so your upper arm is parallel to the ground. Your forearm should be perpendicular to the floor, palm facing in. Keeping the elbow stable, straighten your right arm behind you. While straightening your arm, twist your arm so your palm is facing up. Slowly bend your arm and lower the weight to the start. Repeat 10 times.