The Workout

Multi-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 Training Exercises 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: 220 - 40 = 180

180 x 60% = 108

180 x 70% = 126

heart rate chart

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 chart Age Target Heart Rate 60% Target Heart Rate 70%

20 120 140

25 117 136.5

30 114 133

35 111 129.5

40 108 126

45 105 122.5

50 102 119

55 99 115.5

60 96 112

65 93 108.5

70 90 105

75 87 101.5

80 84 98

85 81 94.5

90 78 91

95 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 guide Body Portions Cautious Carbs (grams)

Weight Grams Portions Burning Fat Lean Muscle Maintenance

100 100 5 50 100 150

110 110 6 55 110 165

120 120 6 60 120 180

130 130 7 65 130 195

140 140 7 70 140 210

150 150 8 75 150 225

160 160 8 80 160 240

170 170 9 85 170 255

180 180 9 90 180 270

190 190 10 95 190 285

200 200 10 100 200 300

210 210 11 100 200 300

220 220 11 100 200 300

230 230 12 100 200 300

240 240 12 100 200 300

250 250 13 100 200 300

260 260 13 100 200 300

270 270 14 100 200 300

280 280 14 100 200 300

290 290 15 100 200 300

300 300 15 100 200 300

310 310 16 100 200 300

320 320 16 100 200 300

330 330 17 100 200 300

340 340 17 100 200 300

350 350 18 100 200 300

360 360 18 100 200 300

370 370 19 100 200 300

380 380 19 100 200 300

390 390 20 100 200 300

400 400 20 100 200 300

protein chart Body Weight Grams Portions

100 100 5

110 110 6

120 120 6

130 130 7

140 140 7

150 150 8

160 160 8

170 170 9

180 180 9

190 190 10

200 200 10

210 210 11

220 220 11

230 230 12

240 240 12

250 250 13

260 260 13

270 270 14

280 280 14

290 290 15

300 300 15

310 310 16

320 320 16

330 330 17

340 340 17

350 350 18

360 360 18

370 370 19

380 380 19

390 390 20

400 400 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 FOODS Protein

Chicken Breast

Turkey Breast

Seafood

Eggs (Mostly Whites)

Veal

Lean Steak

Buffalo/Bison

Lamb

Lean Game Meats Like Venison

Lunch Meat (Fat Free Or Low Fat)

Fat Free Cottage Cheese

Greek Yogurt

Cheese (Low Fat Or Fat Free)

Turkey Bacon

Protein Powder

Lean Pork

Lean Ground Beef

Lean Ground Turkey

VEGETABLES Broccoli

Lettuce

Cabbage

Cauliflower

VEGETABLES (cont) Green Beans

Mushrooms

Onions

Asparagus

Cucumber

Spinach

All Forms Of Peppers

Zucchini

Snow Peas

Celery

Pickles

Collard Greens

Radishes

Sauerkraut

Sprouts, Alfalfa

Cautious Fruits Apples

Apricots-dried fresh

Blueberries

Cantaloupe

Cherries

Grapefruit

Grapes

Kiwi

Mangoes

Oranges

Peaches

Pears

Plums

Strawberries

Figs

Cautious Fruits (cont) Dates

Prunes

Pineapple

Grapes

CAUTIOUS CARBOHYDRATES

Steamed Brown Rice

Sweet Potatoes

Yams

Steel Cut or Irish Oatmeal

Fiber One Cereal

Kellogg's Extra-Fiber All Bran

Ezekiel bread

Whole grain pasta

FAT CHOICES Olive OiL

Canola Oil

Enova Oil

Grape Seed Oil

Safflower Oil

Avocado

Guacamole

Almonds

Macadamia Nuts

CONDIMENTS

Salad 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

Lunch

Grilled Chicken Breast

A 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!!!]

Dinner

Grilled White Fish

Steamed 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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