Would you believe it if we said you could eat
every three hours, watch the tube all day on
Sunday - and still get fit?
Okay, there is some
work involved, but if you
really follow this 14-day
food and fitness plan,
you will see
results.
The Workout
Monday through
Saturday of both weeks,
do some form of aerobic exercise (i.e., fast
walking, jogging, or bicycling) for 30 minutes,
morning and evening, at about 70 to 80
percent of your maximum capacity. In
addition, add the following moves:

TUESDAY, THURSDAY and SATURDAY
Do two sets of the following:
15 push-ups. Try the military kind.
20 biceps curls with five-pound weights. Stand
straight. Keeping your elbows at your sides,
bend your arms and lift the weights to your
shoulders, then lower.
20 triceps kick-backs with five-pound weights.
Bend forward at a 90-degree angle and place
the weights by your hips. Extend your arms
behind you, then back to your hips.
20 front and side shoulder raises with three-
pound weights. Keeping your arms straight, lift
the weights in front of you to shoulder height,
then lower. Repeat, lifting weights to sides.
20 rear-deltoid lifts with three-pound weights.
Stand with your feet together and bend
forward at a 90-degree angle. Lift the weights
straight out to your sides to shoulder height,
then lower.

MONDAY, WEDNESDAY and FRIDAY
Do two sets of the following:
20 squat-backs. Stand straight, feet shoulder-
width apart. Stick out your butt and bend your
knees until your thighs are almost parallel to
the floor. Straighten.
20 step-ups on each leg. Stand in front of a
staircase or stepping bench and step up onto
one entire foot (not just the ball) while lifting
the other knee up to your belly button, then
step down.
15 calf raises. Keeping your torso straight, rise
up on your toes, then lower.
40 bicycles. Lie on your back, with your knees
bent and fingers laced behind your head. Lift
your shoulder blades and feet an inch off the
floor and "pedal" by bringing one elbow to the
opposite knee, then switching sides.
20 lifting crunches. Begin as above. Lift your
shoulder blades an inch, then one inch higher,
then another, and lower.
The Meal Plan
Do morning exercises on an empty stomach.
Eat your first meal of the day an hour later,
then have a meal every three hours after that.
Each meal should consist of one serving of
protein (about the size of your palm), a starchy
carbohydrate, and a fibrous carbohydrate
(each the size of your fist). See food choices
below. Down 10 eight-ounce glasses of water a
day and take a daily multivitamin.
FOOD CHOICES
Protein: Turkey (white meat) or ground
turkey, chicken (white meat), any fish, egg
whites, tofu, beans, low-fat cottage cheese or
any low-fat hard cheese (a portion of which
equals three pairs of dice), yogurt.
Starchy carbohydrates: Yams, potatoes,
oatmeal, couscous, brown rice, barley, bulgur,
high-fiber cereal, corn, peas.
Fibrous carbohydrates: Broccoli, zucchini,
tomatoes, bell peppers, spinach, romaine
lettuce, apples, strawberries, oranges,
peaches, pears
.
ON SUNDAY:
Rest! And eat reasonable portions of whatever
you want
Sent from my BlackBerry wireless device from MTN