Quick Reference Guide
KEEP TRACK
Record your workouts, supplements, water intake and eating
plans. Use a Journal or the Fitness Log to keep track of progress.
WATER
6-8 (8oz.) glasses of water each day.
EATING PLAN
Eat 6 small meals a day.
Balance by having a protein and carb at each sitting. Eat all the vegetables you want as long as
they are not fried, sautéed or served in a cream sauce.
Eat correctly 6 days a week.
One day a week (for a period of three meals in a row) is your OFF or FREE
DAY. Eat whatever, as much as you want,
etc. The idea is that you will
eventually choose better foods even on your free days. Here’s a couple of examples:
If Monday – Saturday = Stick to the Plan............then Sunday = FREE Day
If Sunday - Friday = Stick to the Plan..................then Saturday = FREE Day
Here’s the way I do it, because we like to go to the movies
on Friday night and out to eat breakfast on Saturday morning when we have
company in town. So I do it like this:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
7:00 7:00 7:00 7:00 7:00 FREE 8:00
10:00 10:00 10:00 10:00 10:00 FREE 11:00
1:00 1:00 1:00 1:00 1:00 FREE 1:00
6:00 6:00 6:00 6:00 FREE FREE 6:00
9:00 9:00 9:00 9:00 FREE 9:00 9:00
WORKOUTS
Resistance Exercise – Monday, Wednesday, Friday
Aerobic Exercise – Tuesday, Thursday, Saturday
Free Activity Day - Sunday
AEROBIC WORK
Walk, Jog, Run, Bike, Swim, Treadmill, Exercise Bike, etc –
20-30 minutes of mild to medium to more vigorous aerobic work. The idea is to get the heart rate up and sustain in at a higher rate for a good portion of your aerobic time. Set as your goal, 10,000 steps per day.
*This blog is just to be used as a guide to help you fit a program that works for you. As always, it is advised that you check with your doctor before starting a new fitness plan, and to also check with your doctor before using any of the supplements sold over the counter. You do not want anything to affect any medications that you may be taking or to adversely affect your health.
