Fitness Plan

Would you like a healthier, fitter body in as short as 30 days? 30 days to change a few habits, to cultivate a better, more balanced life style that will yield a body that you enjoy being in. A body that will help you achieve you goals, whatever it may be. A body that gives you the energy you need to work and play; that provides the stamina you need for the lifestyle you want and the reserve when you face health challenges and emergencies. A body that is strong so you can take care of yourself at any age and not dependent on anyone or any devices. A perfectly healthy body with normal weight, no high blood pressure, cholesterol and high blood sugar levels. Isn’t it what we are all craving for? There is a saying that goes “What good does it do if you have a $1,000,000 in the bank and you are lying in the hospital bed or hanging onto some kind of support for the rest of your life?” ; and another one “why build a business if you don’t have the energy to enjoy it later on?”

This fitness program incorporates exercises, nutrition and a balanced lifestyle to help you achieve a better body, and if you abide to it, in as little as 30 days. You will reap the benefits of it the rest of your life, so join in and enjoy the journey.

Anyone can start using this program for better health. If you want to lose weight and you haven’t really exercise in the past, start with the Foundation Program(below). If losing weight is not your main priority, but you want to get your body fit and tone, then the Optimal Performance Program is for you.

Follow each section carefully to get the whole idea behind it and get the maximum result for your effort. You’ll know how to eat and how to exercise, how to put balance into perspective, so you can feel great and have more energy for all aspects of your life.

Nutrition, an equally important part in achieving a healthier body. Mediterranean style of eating, which science has demonstrated to be the best for your health, is recommended. Eat five or six small meals every day, so you ‘ll never go more than three hours without eating. If you eat smaller meals more frequently, you keep the energy tank full without causing an overflow, which means gaining fat. Smaller meals are also important as you get older and your digestive system operates a little more slowly. Use liquid or solid meal replacements for several meals per day. This is practical for people who have to eat on the run and have no time to enjoy a sit-down meal.

Fitness, you only get out what you put into it. By investing 30 minutes a day, 6 days a week, you’ll feel better and lose some weight. It isn’t so much the quantity but the quality of the exercise that’s important. So focus on you workouts, whether at home or in the gym or outdoor. There are two body systems you want operating well because every other system relies on them: the heart and blood vessels – the cardiovascular system, and the muscular system. Therefore, you need two types of training to be fit: cardio exercise and weight training.

Balanced lifestyle is the most overlook factor of a healthy body. (will add more to this later)

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The Foundation Program

Males, females, young, old, overweight, out of shape….. everyone can use this program to gain better health, fitter body.

• The Foundation Meal Plan will maximize fat loss and provide you with enough energy for work and play. You get to eat so often, you’ll never really be hungry.
• The Foundation Exercise Program takes only 30 minutes a day, six days a week.
• The 5-20-5 Cardio Workout can be done in the comfort of your own home. You can use exercise video, bike, or treadmill, or you can simple go outdoors and walk, bike, or ski. The 5-20-5 Cardio Program builds a foundation for fitness. When you’re ready, you can move on to the Optimal Cardio Program.
• The Foundation Weight Training Program can be done in your home – no need to join a gym or health club. Roll out of bed, grab your elastic bands or dumbbells and in 30 minutes, you’ll build strength, muscle tone, and help make those bones stronger.

The Foundation Exercise Program and the Foundation Meal Plan work synergistically: Carbohydrates power workouts, fat powers recovery, and protein builds muscle. You need all three in the proper ratio to maximize your fitness.

If you are happy with the Foundation Program, stay with it for as long as you like. Or after 12 weeks on this program, you can move to the Optimal Performance Program right below here.

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The Optimal Performance Program

Ready to take your body to a higher level? This program is for you. It may differ for each individual, but generally it means you will:

• Lower your body fat
• Increase your muscle mass
• Attain peak fitness
• Have more energy
• Increase your libido

And get it done in 30 minutes per day.

• The Optimal Meal Plan shows you how to keep your energy level high while cutting body fat.
• The Optimal Cardio Workout introduces Interval Training to stimulate optimal fitness. If you’ve mastered the Foundation 5-20-5 Cardio Program, you can take things to the next level with Interval Training.
• The Optimal Weight Training Workout uses scientifically based concepts to optimize your time in the weight room. You will increase muscles mass to give yourself the look you want.
• There are a couple of Circuit Training Workouts that are great if you want to try something different or if you find yourself in a situation where you have absolutely no equipment to do a workout.

The Optimal Performance Program is challenging – be sure you’ve built a base of fitness before you begin. If you haven’t been working out strenuously at least three times a week, complete 12 weeks of the Foundation Program (above) before trying the Optimal Performance Program.

EVERYONE SHOULD CONSULT WITH HIS/HER DOCTOR BEFORE ATTEMPTING TO LOSE WEIGHT OR BEGINNING AN EXERCISE PROGRAM OF ANY KIND.

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What’s possible?

If you follow this fitness program designed for your busy schedule, with no more than 30 minutes of exercise each day, six days per week, and a reasonable meal plan, you can safely lose one to two pounds of fat every week. You may actually lose more body weight as your body balances nutrients and your digestive system functions better.

Most medical professionals recommend that after you lose 10% of your body weight, you should level off and maintain that new weight for six months or so until your body adapts before beginning to lose weight again.

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Keeping Score

It’s important to keep track of your progress. You can use a simple measurement like body weight or waist size, or you can use percent body fat or dress and pant sizes, even the “before” and “after” pictures will do. Whatever method you choose, check you progress every 1-2 weeks.

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Things to consider

Even when you want to exercise to lose some weight, it may be wise to check with your doctor before starting any exercise program for the following reasons:

• Personal history: disease, disorders, or injuries you’ve had may affect your ability to modify your diet or exercise.
• Your current medical condition: while getting fit and losing weight can benefit almost every degenerative disease such as high blood pressure or diabetes, your doctor may want to monitor your blood sugar, blood pressure or cholesterol as you move through the program.
• Orthopedic considerations: arthritis or lower-back problems you’ve had may affect your ability to do some types of exercise safely, but your physician can advise you on modifications or refer you to a specialist who can help you get started.
• Medication: most importantly, changing your body, both muscularity and body fat, can mean that your physician will need to change the dose or frequency of any medications you take. Never stop taking your medications without the knowledge of your physician, but keep him/her aware of changes in you body size.
• Keeping track: some of the benefits of getting fit are not obvious, but your doctor can help you keep score by monitoring your blood sugar, insulin, cholesterol, or triglycerides as well as your weight.
• You may need a stress test before starting any exercise program if you have risk factors for cardiovascular disease: man over age of 45 and woman over 55,smoking, high blood pressure, high cholesterol, diabetes or a sedentary lifestyle.

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How to stay motivated?

• Our ultimate goal is to live a healthy life for as long as we are alive, and to find satisfaction as we do so. Choose your personal goal and write it down. Then keep it in a place where you will read it every day.
• Keep your goal in front of you. Hang that new dress or slacks in a smaller waist size in front of the closet to remind you often of how you want to be.
• Become better acquainted with how your body functions. Find out why you need proteins, carbohydrates, and fats, and what happens once you eat them. Become consciously aware of how you feel when you are hungry, and then in what ways that changes as you eat a meal. At what point is the feeling of hunger gone? How much do you really need to eat to feel satisfied? That is what we need for survival. Think of your body being like a finely-tuned engine and take care of it accordingly.
• Recognize that eating just for survival isn’t going to satisfy us for long; we could also discover new ways to work with food. Get creative. You have to get physical beside eating right. Exercise not only gets us more physically fit, it helps keep us there once the weight comes off. It also affects how our body works, in many cases helping to reduce blood pressure, and decrease the likelihood that we will suffer from diabetes, heart disease, and many other diseases later in life.
  

When we try to change a habit, the initial few days and weeks are usually the hardest because we tend to fall back on old, familiar behaviors even when we aren’t stressed. Remember, the payoff for all the hard work comes gradually when you feel better, look better, and are acting like you deserve to own that finely tuned engine. Once you have it, you will be more inclined to make sure it stays that way.

Everyone falls. Only winners rise up and try again. Fall 99 times, rise 100. — Chinese Proverb