The Work out
Monday through Saturday of both months, do some type of aerobic exercise (i.e., fast walking, jogging, or bicycling) for half an hour, morning and evening, at about 70 to 80-percent of the maximum capacity. In addition, add the following moves:
MONDAY, WEDNESDAY, FRIDAY
15 push-ups. Attempt the kind.
20 biceps curls with five-pound weights. Stand right.
20 triceps kick-backs with five-pound weights. Bend forward at angle and set the weights by your hips. Extend your arms behind you, then back to your own hips.
20 front and side shoulder lifts with three-pound weights. Keeping your arms straight, lift the weights before you to shoulder height, then lower. Repeat, weight lifting to sides.
20 back-deltoid raises with threepound weights. Stand with your feet together and bend forwards at 90degree angle. Lift the weights straight-out to your sides to shoulder height, then lower.
TUESDAY, THURSDAY, SATURDAY
20 squat-backs. Stand right, feet shoulderwidth apart. Stand out your buttocks and flex your knees until your thighs are almost parallel to the floor. Straighten.
20 step-ups on each leg. Stand facing a stairway or stepping seat and step up onto one whole foot (not only the ball) while lifting the other knee up to your belly button, then step down.
15 calf raises. Keeping your torso straight, rise on your own toes, then lower.
40 bikes. Lie on your own back, to your knees bent and fingers laced behind your head. Raise your neck and feet an inch off the ground and “pedal” by bringing one elbow to the opposite knee, then switching sides.
20 lifting crunches. Begin as above. Lift your back an inch, then one inch higher, then another, and lower.
The Meal Program
Do morning workouts on an empty stomach. Each meal must consist of one helping of protein (about the size of your palm), a starchy carbohydrate, and also a fibrous carb (each the measurement of your own fist). See food options below. Down 10 eight-ounce glasses of water a day and take a daily multivitamin.
Protein: Turkey (white meat) or ground turkey, chicken (white meat), any fish, egg whites, tofu, beans, low fat cottage cheese or some low fat hard cheese (a portion that equals three pairs of dice), yogurt.
Remainder! And eat reasonable pieces of whatever you desire.