Limit bad carbohydrates (flour based foods, white bread, all starchy foods [whit e potatoes and white

rice]). Eat more carbs. with fiber and/or protein (beans, f iber cereal [rasin bran, shreeded wheat], oatmeal ,green leafy vegatables [spina ch, cabbage, romaine lettuce]). Eat more clean protein (red or pink salmon fresh or can [preferred with skin for essential fatty acids and also soft bones for c alcium if in can],tuna fresh or can in spring water [recommend chunk white], bak ed or grilled chicken, turkey [whole or breast] baked in cooking bag, egg whites scrambled or hard boiled). Switch from regular soda to diet soda; sugar to equa l; cows milk to soy milk [recommend silk or 8th continent brand] use with fiber cereal). Take multi-vitamin every day and drink plenty of water. ----------

In order to get maximum fitness results, you must balance weight training and ca rdiovascular exercises. For those of you already exercising, stop doing high vol ume workouts with weights and long duration cardio. Make them more high intense and for a shorter duration of time (except for those with existing health proble ms).

Weight training: The most important exercise for overall strength and muscle development is squat s. For all weight exercises accept for legs, you must do the at least the last t wo sets in a repetition range of 4-6 (maybe 4-8 for beginners) for maximum overl oad for muscles to grow with maximum benefits. Do 2-3 warm-up sets (not to failu re) to prepare the joints, tendons, muscles, nervous system, and mind for the la st two heavy sets. If you fatigue the muscles prematurely, you will use up your glycogen storage and not get the most out of your last two sets that really coun t to build muscle. Progressively add weight each set. Set #1: pick a weight that you can do for 12 reps. and lift it for 10 reps. Set #2: Increase the weight fo r what you can do for 10 reps. and lift it 8 times. Set #3: Increase the weight for what you can do for 8 reps. and lift it 6-7 times. Now increase the weight a nd do the last two sets to failure between the 4-6 rep. range. Allow yourself to fully recover between sets. Take 2-3 mins. if necessary. Some will only need 1 min. Just make sure before you do the next set that you aren`t being limited to what you can lift because of lack of oxygen because you are rushing between sets . Weight resistant exercise is not a race. Intensity is about the weight. Save t he race for the cardio workout. Send me a not for further explaination if necess ary. Always work your largest muscle groups first within a workout session (Larg est-Smallest: 1)Legs; 2)back or chest; 3)shouders; 4)biceps, triceps, & calves.) Allow at least 48 hours (2 days) before working the same muscle group. Stick to compound exercises with free weights (barbells & dumbells) as much as possible for best results and maximum overload. Isolation machines limit proper overload for maximum results.

Cardiovascular training: You need to approach cardo. with high intensity for a shorty period of time (acc ept those with injuries or health issues). NO MORE mediocre long cardio. workout s for over 40 mins to an hour! Do interval training or gradually build up from 5 5%-90% intensity for 20 minutes. This is the minimum amount you need per cardio. workout session. For those of you who really have a hard time with this concept

, add another 20 mins. (totall of 40 mins.), but it must be a different cardio. exercise to save your joints from the same repetitive movement, thus preventing injury. Use the same method. Target a certain amount of miles and/or watts withi n the 20 min. session. Never allow yourself to do less than you did the last ses sion, as this should be progressive. Give yourself at leas 48 hours (2 days) bet ween each cardio. workout session. I prefer the treadmill for best result for th e first 20 mins., then the recumbent (bucket seat) bike. You can also use the re gular stationary bike, EFX, and stairmaster machines.

Note: To allow the most effective intensity and prevent overtraining, keep weigh t training and cardio. at least 8 hours apart. I prefer a separate day. You don` t want them to conflict with each other as this will be counterproductive to rea ching your goals.