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The WorkoutMulti-Tasking

The most important thing is to find a time that works best for you. I dont like doing cardio after my weight training so I do it first thing in the morning before my day gets away from me. I usually watch a sermon on a podcast or take a walk and listen to something. I also love doing an additional session in the evening if I can. I really enjoy this evening session because it is a good way to unwind after a long day. If the weather allows, my wife and I will walk Titan our 85 pound pitbull, or I will do another session on the bike. Sometimes this second session is more for my head than my body but as I have been saying all along, our head, body and spirit are all part of the same person. You cant separate one from the other.

Resistance Training

You will train with weights three times a week, preferable with a day between each training day. For example, you can train Monday, Wednesday, and Friday or Tuesday, Thursday, and Saturday. Rest sixty to ninety seconds between each set. A rep is one complete motion of the exercise. A set is a group of the quantity of reps suggested.

RESISTANCE TRAININGExercises Sets Reps

Monday or Day 1 (Chest, Shoulder, Triceps)Chest Press 3 8 12 Incline Chest Press 3 8 12 Shoulder Press 3 8 12 Lateral Raise 3 8 12 Triceps Press Down 3 8 12 Lying Triceps Extension 3 8 12

Wednesday or Day 2 (Legs)Leg Extension 3 8 12 Leg Press 3 8 12 Leg Curls 3 8 12 Standing Calf Raises 3 8 12

Friday or Day 3 (Back, Biceps and Abs)Pulldowns 3 8 12 Seated Rows 3 8 12 Hyper Extensions 3 8 12 Curls 3 8 12 Preacher Curls 3 8 12 Crunch 3 10 20+Reverse Crunch/ Leg raises 3 10 20+

In the bonus section you get a full workbook of various workouts to meet every fitness level and schedule. I also include my personal workout and my wife Cathys personal workout.

Aerobic Training (Cardio)

On non-weight training days do thirty to forty five minutes of aerobic training. First thing in the morning would be best, but if you cant do it then, schedule it for the best time that is good for you.

Cardio

The type of cardio that burns fat best while sparing muscle is performed at moderate intensity. If you can hold a conversation without gasping for oxygen you are in the fat burning zone. You should be working hard enough that if you are talking to someone youd feel like you are on the verge of running out of breath. Of course there is an easier way to do thisyou can monitor your heart rate.

Heart Rate

It is a good idea to monitor your heart rate to make sure it isnt too high and also to gauge how much more you can push yourself. In the beginning, however, dont worry about putting your heart rate in the correct range. Just do something and progressively work up to getting your heart rate in the correct range.

The formula widely used for the heart rate is to take 220 minus your age and multiply it by how hard you want to work. For our purposes I want you to stay in the sixty to seventy percent range.

For example, if you are forty years old it would look like this:

HEART RATECHART

220 - 40 = 180180 x 60% = 108180 x 70% = 126

So according to this formula, if you were forty years old, your maximum heart rate would be 180 beats per minute. If you wanted to keep your heart rate in the optimum zone which is 60% to 70% of your maximum heart rate (MHR) you would stay between 108 to 126. Most machines now have heart rate monitors attached to the equipment or you can go to any sporting goods store and buy a heart rate monitor pretty inexpensively.

Here is a handy reference chart that you can use to find your ideal target heart rate. Simply look up your age and it will give you the target heart rate range that will work best for you. As I said before, lets keep it simple.

HEART RATE CHARTAge Target Heart Rate 60% Target Heart Rate 70%20 120 14025 117 136.530 114 13335 111 129.540 108 12645 105 122.550 102 11955 99 115.560 96 11265 93 108.570 90 10575 87 101.580 84 9885 81 94.590 78 9195 75 87.5

100 72 84

What Type of Cardio?

The best type of cardio is the kind that you will actually do. So pick something that you enjoy. I like to ride my mountain bike with my wife but seldom have time to do it.. Most of the time, I use my recumbent bike at my home because it is more convenient and I can do it consistently. I usually do 45 to 60 minutes of cardio first thing in the morning. I also like walking at a brisk pace and do this often when weather allows.

Exercise doesnt have to be boring; just look for ways to stay active that fit into your lifestyle. Also keep in mind that cardio is only good if you DO it. So choose a time when you know you can do it. Of course, there is always the most effective time to do cardio. There are really two times that produce the best results. One is first thing in the morning, before you eat. Your body has been fasting for eight hours or more, so when you are doing your cardio, your body will burn fat much faster than if you did it later in the day after youve been eating. Another very effective time is immediately after youve completed your weight training. The same principle appliesyou burn your glycogen (blood sugar) when you are lifting weights and if you do your cardio immediately following, you will begin burning fat faster.

CARB GuIDEBody Portions Cautious Carbs (grams)

Weight Grams Portions Burning Fat Lean Muscle Maintenance100 100 5 50 100 150110 110 6 55 110 165120 120 6 60 120 180130 130 7 65 130 195140 140 7 70 140 210150 150 8 75 150 225160 160 8 80 160 240170 170 9 85 170 255180 180 9 90 180 270190 190 10 95 190 285200 200 10 100 200 300210 210 11 100 200 300220 220 11 100 200 300230 230 12 100 200 300240 240 12 100 200 300250 250 13 100 200 300260 260 13 100 200 300270 270 14 100 200 300280 280 14 100 200 300290 290 15 100 200 300300 300 15 100 200 300310 310 16 100 200 300320 320 16 100 200 300330 330 17 100 200 300340 340 17 100 200 300350 350 18 100 200 300360 360 18 100 200 300370 370 19 100 200 300380 380 19 100 200 300390 390 20 100 200 300400 400 20 100 200 300

PROTEIN CHARTBody Weight Grams Portions

100 100 5110 110 6120 120 6130 130 7140 140 7150 150 8160 160 8170 170 9180 180 9190 190 10200 200 10210 210 11220 220 11230 230 12240 240 12250 250 13260 260 13270 270 14280 280 14290 290 15300 300 15310 310 16320 320 16330 330 17340 340 17350 350 18360 360 18370 370 19380 380 19390 390 20400 400 20

Food Staples

Here is a list of basic foods that you can eat while you manage your weight and stay in top shape. As you learn how your body responds, you can add other foods to this list, but the key is simplicity.

APPROVED FOODSPROTEIN

Chicken BreastTurkey BreastSeafoodEggs (Mostly Whites)VealLean SteakBuffalo/BisonLambLean Game Meats Like VenisonLunch Meat (Fat Free Or Low Fat)Fat Free Cottage CheeseGreek YogurtCheese (Low Fat Or Fat Free)Turkey BaconProtein PowderLean PorkLean Ground BeefLean Ground Turkey

VEGETABLESBroccoliLettuceCabbageCauliflower

VEGETABLES (CONT)Green BeansMushroomsOnionsAsparagusCucumberSpinachAll Forms Of PeppersZucchiniSnow PeasCeleryPicklesCollard GreensRadishesSauerkrautSprouts, Alfalfa

CAuTIOuS FRuITSApples Apricots-dried fresh Blueberries Cantaloupe Cherries Grapefruit Grapes Kiwi Mangoes Oranges Peaches Pears Plums Strawberries Figs

CAuTIOuS FRuITS (CONT)DatesPrunesPineappleGrapes

CAuTIOuS CARBOHYDRATES Steamed Brown RiceSweet PotatoesYamsSteel Cut or Irish OatmealFiber One CerealKellogg's Extra-Fiber All BranEzekiel breadWhole grain pasta

FAT CHOICESOlive OiLCanola OilEnova OilGrape Seed OilSafflower OilAvocadoGuacamoleAlmondsMacadamia Nuts

CONDIMENTSSalad Dressing (

EATING OLD SCHOOL Breakfast

Eggs, a protein drink or my favorite, flank steak. (Irish oatmeal depending on your carb needs) Coffee or tea

Snack Protein pudding

LunchGrilled Chicken BreastA large salad with 1/2 sliced avocado with olive oil and Balsamic Vinegar (if this is a workout day I will have a 10 oz yam with this meal) [This works for me you have to see how your body responds. Dont just follow my sample meal!! Think this through!!!]

DinnerGrilled White FishSteamed broccoli

Final Snack A protein drink or Greek yogurt.

My wife and I have Greek yogurt most nights. At twenty grams of protein per cup, it is a great protein-packed snack.

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