Vibroshaper Guide: Training & Eating
Vibroshaper Guide: Training & Eating
Vibroshaper Guide: Training & Eating
i b r oSha n g
V & E a t i
i n i n g e
Tra G u i d
VibroShaper Training & Eating Guide
Complete 4 sessions every week as per the instructions. The programme works by getting your metabolism
into real fat burning mode quickly through short but intense bursts of exercise.
After each session your body will continue to burn fat for up to 48 hours. For it to work the key is getting your
heart rate up quickly.
Each set is designed to be short and intense to be completed with your VibroShaper machine.
The programme is set for 8 weeks. You will find that as you progress through the programme you will get
stronger and will be able to complete more repetitions in the 20 second bursts.
The important thing is that as you progress you continue to push yourself as hard as you can during the
bursts so that your heart rate is raised and you are short of breath at the end.
At the beginning you should set your VibroShaper speed low (10) and steadily increase it as the
programme goes on and your body gets accustomed to the Whole Body Vibration.
Exercise Routine:
Routine Exercise Time
Exercise 1 VibroShaper Push ups 20 seconds high intensity
These exercises should all be repeated as many times as you can during your 20 second bursts. You should
be breathing heavily by the end with a raised heart beat.
VibroShaper Push Up
Place your palms on the machine a shoulder width apart with your body extended
and feet on tiptoes. Lower your upperbody until flat with the machine. Push back up
until arms are straight. Repeat at pace.
VibroShaper Squat
Stand on the machine with your legs a shoulder width apart. Cross your arms placing
your palms on the opposite forearm in order to keep balance. Bend at your knees
whilst keeping your back straight until your thighs are parallel with the ground. Push
back up until standing straight. Repeat at pace.
VibroShaper Crunch
Lie with your back on the floor and the soles of your feet flat on the device. Curl your
upper body up, keeping a straight back until your whole upper body is raised only
slightly off the floor. Return to the starting position. Repeat at pace.
Stand on the machine with your legs separated a shoulder width apart. Take hold of
the power band handle, one in each hand. Begin with your arms pointing straight
down. Keep both arms straight and raise them both simultaneously out to your side
until they are horizontal with the floor. Lower them to the starting postion keeping them
straight the whole time. Repeat at pace.
Lie with your back on the floor and the soles of your feet on the device; lift your hips,
raising your lower back off the floor by tightening your abs and buttocks. Return to the
starting position. Repeat at pace.
Sit with your back to the machine with your legs slightly bent and feet flat on the floor.
Place both hands on the edge of the machine a shoulder width apart. Raise your
hips off the ground. Take your bodies weight on your arms and lower your upper body.
Lower your body until your arms are at a 90 degree angle whilst keeping your hips off
the ground. Push back up until your arms are straight. Repeat at pace.
VibroShaper Training & Eating Guide
Dinner 2 meat patties Coconut fish 200 g Steak Cauliflower & SOUP with 1 large piece fish Fried chicken
curry bacon meat & veges
1 fried egg Greens & Broccolini/ Risotto Sweet potato Coleslaw
cauliflower leafy greens wedges w skin
mash
1/2 avocado mushroom Add handful 3 tbsp mushy
sauce spinach peas
NOT ALLOWED
Soft drinks Coke
Red Bull
Sprite
Pepsi
Diet coke etc.
Grains Cereals
NO Bread at all!
English Muffin
Toast
Sandwiches
Biscuits
Wheat Thins
Crackers
Pretzels
Keeping Hydrated
Each day you should drink one cup of skim milk and ensure that you keep hydrated by drinking at least
one glass of water between meals.
VibroShaper Training & Eating Guide
RECIPES
Low Calorie Meal Replacement Shake
Select a meal replacement shake that provides at least 30% of your daily recommended vitamin intake.
Once serving should not be more than 250 calories.
MISO SOUP
You can buy sachets from the supermarket or vege shop and just add water.
MEAT PATTIES
STEAK/BROCCOLI/SPINACH
Serves 2
Method: Pan fry or BBQ fish in 1 tbsp of butter, cook
• 1 piece Snapper
until gently browned each side
• 1 ½ cups of stock
and set aside. Add olive oil & fry (sliced) leek or
• ½ cup of coconut milk
(diced) onion until soft, add ginger and
• 1 onion/leek
spices - stir for a minute, add stock and coconut milk
• 1 tbsp tomato paste
and bring to the boil.
• 2 cups baby spinach
Once boiling turn heat down and simmer for around
• ½ tsp paprika
40 minutes. Add 2 cups of spinach and fish when
• ½ tsp cumin
nearly ready to serve and allow spinach to wilt
• ½ tsp coriander
(approx. 2 min). Can garnish with fresh chopped
• ½ tsp finely grated fresh ginger
coriander.
• 1-2 garlic cloves
• 1 tbsp butter
• 2 tbsp of olive oil
• Salt and pepper to taste
SOUP
Sweet potato wedges: Go with 2 medium sized • Sprinkle dried mixed herbs or fresh herbs or your
Sweet potato. choice
Wash and cut your Sweet potato, put in a large pot Roast until crispy on the outside, about 45 minutes
and boil for around 20 minutes until soft. (You don’t on a high heat.
have to pre boil but this will give you a nice crispy Leave skin on Sweet potato. (you may want to
skin!) sporadically pull tray from oven and turn/shake the
Put raw or pre boiled Sweet potato into a large Sweet potato to ensure an even cook)
roasting dish and add:
• 3 cloves of garlic (whole)
• A good coating of olive oil or coconut oil
• Salt and pepper
RISOTTO
• 2 heads of cauliflower, cut into small chunks If the bacon hasn’t released enough fat, add a
(bottom stem and leaves trimmed off) little bit of olive oil or butter to the pot. Sauté for
• 4 to 6 pieces of bacon cut into small pieces 3 minutes then add the mushrooms. Sauté for
• 1 small white onion or large shallot, finely chopped 5 minutes more. Season the mushrooms lightly
• 2 stalks of celery, finely chopped with salt and pepper.
• 2 garlic cloves, finely chopped or thinly sliced Add 6-8 cups of cauliflower rice
• 6-8 large mushrooms, sliced thinly If you have more - great, save the extra for
• ½ cup chicken stock (120 ml) another meal.
Optional toppings: Parmigiano-Reggiano cheese, Add chicken stock. Put a lid on the pot and
butter, finely chopped fresh herbs cook the cauliflower for 5 to 7 minutes until
tender but not completely mushy.
Method: In small batches, put the cauliflower chunks Before serving, top your risotto with optional
into a food processor. toppings (as above)
Process until the cauliflower has the consistency of
rice. Set aside.
Cook the bacon in a skillet/pan over medium-high
heat.
After a few minutes add the onion/shallot, celery and
garlic.
VibroShaper Training & Eating Guide