英国一位名为丽莎-欧达利(Lisa O'Daly)的女士在12周内成功实现减肥目标。近日，丽莎-欧达利介绍了自己的减肥塑身秘籍，这种新型的减肥套餐立刻收到了广泛关注。
丽莎-欧达利在过去的十年中一直试图减重塑身，前后试用了无数的节食、减肥产品排行榜锻炼计划，但这些计划大多效果不佳或反弹迅速。她最终减肥成功归功于一个为期12周的锻炼计划以及合理的饮食。
据丽莎-欧达利介绍，她使用的是一家名为Ultimate Sports Nutrition的公司推出的自由身材改造挑战(The free body transformation challenge)锻炼计划，每周需要坚持锻炼5天，休息2天。12周中，丽莎坚持根据计划做运动，并且注意调节饮食，多吃瘦肉、糙米和蔬菜，同时用该锻炼计划配套的营养粉来为自己补充营养。12周后，她的体重虽只下降了2.3千克，但体脂指数由24%下降到19%，身材明显变得窈窕健美，减肥产品穿衣服也小了几个尺码。
这个计划见效很快，第六周的时候就有人注意到我的身材有变化，丽莎说，锻炼计划结束后也没有反弹，因为我的锻炼习惯和饮食习惯都彻底改变了，我现在的饮食一直很健康。
丽莎-欧达利介绍了锻炼计划的大致锻炼内容：
第一天：腿部和腹背部训练(深蹲、弓步、负重器械锻炼)。
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第二天：胸肌和肱三头肌(平板哑铃推举、胸部扩展训练)
第三天：肩部(过头哑铃推举)
第四天：背部和肱二头肌(杠铃划船、蹲举和弯举)
第五天：平板支撑、仰卧起坐循环锻炼
丽莎在12周中严格遵循以上的锻炼日程，除每周两天休息之外，其余时间每天锻炼45分钟，并且逐渐增加负重。第一周时，她手臂弯举负重2千克，腿部推举负重65千克，而到第12周，她手臂弯举负重已达到8千克，腿部推举负重200千克。
丽萨目前饮食习惯：
早餐：粥
午餐：沙拉、烤鸡肉、糙米
晚餐：鱼、清蒸蔬菜
零食：坚果
这个锻炼计划宗旨在于控制食物摄取和有针对性地配合锻炼达到塑身的目的，与一般的减肥法不同，此方法更多在于有效塑形，更加健康也更加安全。
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