Author Blake Miley, ISSA CFT Photographs Wendy Marino Cover Graphics Karen Phillips, President, So.

Tier INK Copyright 2012 Blake Miley, Owner Miley Fitness LLC All rights reserved Disclaimer Always consult your physician before engaging in any new exercise program, or diet plan. The diet and exercise information contained in this book is not intended to replace the advice of a physician or other medical professional.

TABLE OF CONTENTS
FORWARD THE PROGRAM Beginner Program Things Needed For the Program WEEK ONE Monday Tuesday Wednesday Thursday Friday WEEK TWO Monday Tuesday Thursday Friday WEEK THREE Monday Tuesday Wednesday Thursday Friday WEEK FOUR Monday Tuesday Thursday Friday Advanced Program EXERCISES Arm Circles Calves Feet Forward Calve Raises Seated Calves Toes In Calves Toes Out Decline Pushup Diamond Pushup Forward Plank Good Mornings Hammer Pushup Heels To The Heavens Hindu Pushup Human Chair Human Chair (One Leg) Incline Pushup Jumping Squats Leg Crossovers Leg Lifts (back) Leg Lifts (front) Leg Lifts (side) Lunge Narrow Pushup Oblique Crunches One Legged Squat Russian Twists Scissors Side Plank Six Inches Squat Staggered Pushup Standard Pushup Tricep Dips

Wide Fists Pushup Wide Leg Crunch Wide Pushup CARDIO EXERCISES High Knees Jumping Jacks Leaps Running In Place Running Leg Lifts Suicides Walk In Place

STRETCHES Arm Tuck Behind The Back Bent Leg Crossover Chest Stretch Child's Pose Cobra Pose Groin Stretch Leg Tuck Reach For The Sky Seated Toe Touch Shake It Out Toe Touch Wide Toe Touch NUTRITION Your Healthy Weight BMI Formula Body Fat Percentage Body Measurement Your BMR The 1-2-3 Nutritional Method Expanding On The 1-2-3 Nutritional Method Water: The Source of Life Advice from an Expert THE MENTAL SIDE OF THINGS ABOUT THE AUTHOR BIBLIOGRAPHY

FORWARD As the worlds population becomes increasingly larger seemingly so do the individuals. It seems that we have lost our drive to survive which is an instinct that human beings incorporated into their lives since the beginning of their existence. According to data from the National Health and Nutrition Examination Survey 2009-2010 17% (12.5 million) children and adolescents ages (2-19 years) were obese in 2009-2010. The obesity number has almost tripled since 1980. Obesity is not only a problem for Americas children, but also for the adults. About one third (35.7%) of the nations adults were obese in 2009-2010.(1) Our country as a whole is in dire need of diet and exercise. The problem is identified and the solution is in our hands. It is a matter of taking responsibility for our health and wellbeing and implementing the solution into our everyday life. Im Blake Miley, owner of Miley Fitness LLC, and an ISSA Certified Fitness Trainer. Since the early days of my life I have been fascinated by all types of physical activities including sports and general exercise. I have made it my lifes work to bring to the world my view of the right way to exercise with great results. In this book you will discover a method from which many have enjoyed the physical, mental and health benefits. Part I of this book provides the day by day exercise program that can change your life! Part II includes all of the exercises utilized in the 30 day program with a detailed description and depiction. Part III highlights nutrition. The program you will find in this book is designed to burn fat, lose weight, and get in shape. This program, executed properly,

will help all body and fitness types. It can be done basically anywhere and with a few things you can find around the house. The only weight you will use during the program is your own bodyweight. Remember, the harder you work, the better the results! This book is about lifestyle changes that will improve your quality of life. I hope you enjoy the program and the book, and may you practice a healthy and active lifestyle!

PART I THE PROGRAM The program I designed is for the modern world, and geared toward getting the most out of your workout in a short amount of time. The program is 4 weeks long and is built around the concept of maximizing your ability to burn calories and fat in a short period of time. If done correctly, the program is only around 30 minutes each day! During this time you will not only work your muscles in every way imaginable, you will also utilize cardio exercises at the same time. You will notice that the program begins with the first week consisting of 5 days of working out Monday-Friday, and tapers off to only 4 days in the second week, back to 5 days in the third week, and 4 days again in the fourth week. Science and research now tells us that adequate amounts of rest are needed during workout programs to allow the muscles enough time to regenerate and recuperate. Make sure you do the workout according to the day that is specified. For instance, during week one you should workout Monday-Friday. If you have to miss a day make it up on Saturday. I also suggest learning the exercises the night before a workout so that your workout runs smoothly. Make sure you always eat a healthy breakfast, and drink plenty of water before starting a workout. Not only will this give you more energy, but it will also prepare your body for the physical exertion of the workout. The program is set up in a way that you will take little or no time between sets. It is very important to remember to work your way up to completing the workout as intended. You will notice that at points during the workout you will need to perform an exercise for a certain period of time. I recommend using a stop watch, oven timer, or a cell phone (anything that has the ability to time your workout) when needed during the program. Before you begin the program, take a minute and read the beginner program section. Also take a look at the exercise section to familiarize yourself with the exercises you will be doing (This way you will not have to stop to learn the proper technique during your workout). Also, when you feel like you are at the point of increasing the intensity of the workout, checkout the advanced workout section. On the next page you will see a list of what you will need. Make sure you have these things ready for your workout.

Things Needed For the Program 1. 2. 3. Stop watch or cell phone (anything that can be used to time your workout when needed) Towel (needed for leaps) Chair or couch (needed for tricep dips and decline/incline pushups) make sure the chair or couch is sturdy and stationary Water (a vital element for effective exercise) Workout/yoga mat

4. 5.

Beginner Program Beginners may not be able to physically complete this program and that is okay! Work your way up to doing the program as it is intended. Several of the workouts involve some form of pushup. For anyone that has trouble doing astandard pushup, feel free to keep your knees on the ground (back straight) until you feel strong enough for a full pushup. However, strive each day to reach that point of getting those knees off of the ground. Below are example pictures of beginner pushups (beginner standard pushup, and beginner hindu pushup). I recommend using a towel or mat for your knees. All the pushups in the program can be done with your knees on the ground. For the decline pushup simply put your knees up on a couch.

WEEK ONE

Monday Warm Up- Arm Tuck- 10 seconds on each arm, perform twice Behind The Back- 10 seconds on each arm, perform twice Chest Stretch- 10 seconds each time, perform twice Toe Touch- 10 seconds each time, perform twice Wide Toe Touch- 10 seconds on each leg and in middle, perform twice Workout- (Repeat 7 times, with little or no rest in between sets) Running In Place- One minute Decline Pushup- 4 repetitions Incline Pushup- 4 repetitions Diamond Pushup- 4 repetitions Standard Pushup- 4 repetitions Leaps- One minute Chest Stretch- 10 seconds each time, perform once

Cool Down- Walk in place for one minute then repeat warm up

WEEK ONE

Tuesday Warm up- Arm Tuck- 10 seconds on each arm, perform twice Toe Touch- 10 seconds each time, perform twice Reach For The Sky- 10 seconds each time, perform twice Seated Toe Touch- 10 seconds each time, perform twice Behind The Back- 10 seconds on each arm, perform twice Workout- (Repeat 7 times, with little or no rest in between sets) Running In Place- One Minute Good Mornings- 12 repetitions Pushup Wide Fists- 4 repetitions Hammer Pushup- 4 repetitions Narrow Pushup- 4 repetitions Suicides- One Minute Behind The Back- 10 seconds on each arm, perform once

Cool Down- Walk in place for one minute then repeat warm up

WEEK ONE

Wednesday Warm Up- Toe Touch- 10 seconds each time, perform twice Groin Stretch- 10 seconds each time, perform twice Leg Tuck- 10 seconds on each leg, perform twice Seated Toe Touch- 10 seconds each time, perform twice Wide Toe Touch-10 seconds on each leg and in middle, perform twice Workout- (Repeat 5 times, with little or no rest in between sets) Running In Place- One Minute Jumping Jacks- 25 repetitions Leaps- 30 seconds Suicides- 30 seconds High Knees- 30 seconds Running Leg Lifts- 30 seconds Toe Touch- 10 seconds each time, perform once

Cool Down- Walk in place for one minute then repeat warm up

WEEK ONE

Thursday Warm Up- Toe Touch- 10 seconds each time, perform twice Leg Tuck- 10 seconds on each leg, perform twice Childs Pose- 10 seconds each time, perform twice Bent Leg Crossover- 10 seconds on each side, perform twice Cobra Pose- 10 seconds each time, perform twice Workout- (Repeat 3 times, little or no rest in between sets) Running In Place- One Minute Leg Crossovers- 3 repetitions Six Inches- 3 repetitions Scissors- 3 repetitions Heels To The Heavens- 3 repetitions Running In Place- One Minute Oblique Crunches- 10 repetitions on each side Russian Twists- 10 complete turns Forward Plank- 5 seconds Side Plank- 5 seconds on each side

Cool Down- Walk in place for one minute then repeat warm up

WEEK ONE

Friday Warm up- Toe Touch- 10 seconds each time, perform twice Leg Tuck- 10 seconds on each leg, perform twice Groin Stretch- 10 seconds each time, perform twice Wide Toe Touch- 10 seconds on each leg and in middle, perform twice Seated Toe Touch- 10 seconds each time, perform twice Work out- (Repeat 4 times, little or no rest in between sets) Running In Place- One Minute Squat- 2 repetitions Lunge- 2 repetitions on each leg Leg Lifts (back)- 2 repetitions on each leg Leg Lifts (forward)- 2 repetitions on each leg Leg Lifts (side)- 2 repetitions on each leg Calves Feet Forward- 2 repetitions Calves Toes In- 2 repetitions Calves Toes Out- 2 repetitions High Knees- 30 seconds Jumping Jacks- 20 repetitions Toe Touch-10 seconds each time, perform once

Cool Down- Walk in place for one minute then repeat warm up

WEEK TWO

Monday Warm up- Behind The Back- 10 seconds on each arm, perform twice Chest Stretch- 10 seconds each time, perform twice Toe Touch- 10 seconds each time, perform twice Leg Tuck- 10 seconds on each leg, perform twice Arm Tuck- 10 seconds on each arm, perform twice Work out- (Repeat 7 times, little or no rest in between sets) Running In Place- One Minute Wide Pushup- 4 repetitions Staggered Pushup- 4 repetitions on each side Arm Circles- 30 repetitions in reverse Tricep Dips- 4 repetitions Suicides- One Minute Chest Stretch- 10 seconds each time, perform once

Cool Down- Walk in place for one minute then repeat warm up

WEEK TWO

Tuesday Warm up- Toe Touch- 10 seconds each time, perform twice Leg Tuck- 10 seconds on each leg, perform twice Reach For The Sky- 10 seconds each time, perform twice Cobra Pose- 10 seconds each time, perform twice Behind The Back- 10 seconds on each arm, perform twice Work out- (Repeat 7 times, little or no rest in between sets) Running In Place- One Minute Good Mornings- 12 repetitions Wide Fists Pushup- 5 repetitions Hindu Pushup- 5 repetitions Arm Circles- 30 repetitions forward Leaps- One Minute Behind The Back- 10 seconds on each arm, perform twice

Cool Down- Walk in place for one minute then repeat warm up

WEEK TWO

Thursday Warm up- Toe Touch- 10 seconds each time, perform twice Leg Tuck- 10 seconds on each leg, perform twice Childs Pose- 10 seconds each time, perform twice Bent Leg Crossover- 10 seconds on each side, perform twice Cobra Pose- 10 seconds each time, perform twice Work out- (Repeat 3 times, little or no rest in between sets) Running In Place- One Minute Leg Crossovers- 3 repetitions Six Inches- 3 repetitions Scissors- 3 repetitions Wide Leg Crunch- 3 repetitions Heels To The Heavens- 3 repetitions Running In Place- One Minute Oblique Crunches- 10 repetitions on each side Russian Twists- 10 complete turns Forward Plank- 5 seconds Side Plank- 5 seconds on each side Cool Down-Walk in place for one minute then repeat warm up

WEEK TWO

Friday Warm up- Toe Touch- 10 seconds each time, perform twice Leg Tuck- 10 seconds on each leg, perform twice Groin Stretch- 10 seconds each time, perform twice Wide Toe Touch- 10 seconds on each leg and in middle, perform twice Seated Toe Touch- 10 seconds each time, perform twice Work out- (Repeat 4 times, little or no rest in between sets) Running In Place- One Minute Human Chair- 10 seconds Jumping Squats- 2 repetitions Human Chair (One Leg)- 2 repetitions on each leg One Legged Squat- 2 repetitions on each leg Calve Raises Seated- 2 repetitions Calves Toes In- 2 repetitions Calves Toes Out- 2 repetitions High Knees- 30 seconds Jumping Jacks- 20 repetitions Toe Touch- 10 seconds each time, perform once

Cool Down- Walk in place for one minute then repeat warm up

WEEK THREE

Monday Warm up- Toe Touch- 10 seconds each time, perform twice Leg Tuck- 10 seconds on each leg, perform twice Behind The Back- 10 seconds on each arm, perform twice Arm Tuck- 10 seconds on each arm, perform twice Cobra Pose- 10 seconds each time, perform twice Work out- (Repeat 7 times, little or no rest in between sets) Running In Place- One Minute Good Mornings- 12 repetitions Hammer Pushup- 3 repetitions Narrow Pushup- 3 repetitions Hindu Pushup- 3 repetitions Arm Circles- 30 repetitions forward Leaps- One Minute Shake It Out- 10 seconds each time, perform once

Cool Down- Walk in place for one minute then repeat warm up

WEEK THREE

Tuesday Warm up- Chest Stretch- 10 seconds each time, perform twice Toe Touch- 10 seconds each time, perform twice Arm Tuck- 10 seconds on each arm, perform twice Groin Stretch- 10 seconds each time, perform twice Behind The Back- 10 seconds on each arm, perform twice Work out- (Repeat 7 times, little or no rest in between sets) Running In Place- One Minute Arm Circles- 30 repetitions in reverse Diamond Pushup- 4 repetitions Staggered Pushup- 4 repetitions on each side Standard Pushup- 4 repetitions Running Leg Lifts- One Minute Chest Stretch- 10 seconds each time, perform once

Cool Down- Walk in place for one minute then repeat warm up

WEEK THREE

Wednesday Warm up- Toe Touch- 10 seconds each time, perform twice Leg Tuck- 10 seconds on each leg, perform twice Groin Stretch- 10 seconds each time, perform twice Wide Toe Touch- 10 seconds on each leg and in middle, perform twice Seated Toe Touch- 10 seconds each time, perform twice Work out- (Repeat 4 times, little or no rest in between sets) Running In Place- One Minute Squat- 2 repetitions Lunge- 2 repetitions on each leg Leg Lifts (back)- 2 repetitions on each leg Leg Lifts (forward)- 2 repetitions on each leg Leg Lifts (side)- 2 repetitions on each leg Calves Feet Forward- 2 repetitions Calves Toes In- 2 repetitions Calves Toes Out- 2 repetitions High Knees- 30 seconds Jumping Jacks- 20 repetitions Toe Touch-10 seconds each time, perform once Cool Down- Walk in place for one minute then repeat warm up

WEEK THREE

Thursday Warm up Toe Touch- 10 seconds each time, perform twice Groin Stretch- 10 seconds each time, perform twice Leg Tuck- 10 seconds on each leg, perform twice Seated Toe Touch- 10 seconds each time, perform twice Wide Toe Touch-10 seconds on each leg and in middle, perform twice Work out (Repeat 5 times, with little or no rest in between sets) Running In Place One minute Jumping Jacks 25 repetitions Leaps - 30 seconds Suicides- 30 seconds High Knees- 30 seconds Running Leg Lifts- 30 seconds Toe Touch- 10 seconds each time, perform once

Cool Down- Walk in place for one minute then repeat warm up

WEEK THREE

Friday Warm up- Toe Touch- 10 seconds each time, perform twice Leg Tuck- 10 seconds on each leg, perform twice Childs Pose- 10 seconds each time, perform twice Bent Leg Crossover- 10 seconds on each side, perform twice Cobra Pose- 10 seconds each time, perform twice Work out- (Repeat 3 times, little or no rest in between sets) Running In Place- One Minute Leg Crossovers- 3 repetitions Six Inches- 3 repetitions Scissors- 3 repetitions Wide Leg Crunch- 3 repetitions Heels To The Heavens- 3 repetitions Running In Place- One Minute Oblique Crunches- 10 repetitions on each side Russian Twists- 10 complete turns Forward Plank- 5 seconds Side Plank- 5 seconds on each side

Cool Down- Walk in place for one minute then repeat warm up

WEEK FOUR

Monday Warm up Toe Touch- 10 seconds each time, perform twice Cobra Pose- 10 seconds each time, perform twice Leg Tuck- 10 seconds on each leg, perform twice Arm Tuck- 10 seconds on each arm, perform twice Behind The Back- 10 seconds on each arm, perform twice Work out (Repeat 7 times, with little or no rest in between sets) Running In Place One minute Wide Fists Pushup- 4 repetitions Narrow Pushup- 4 repetitions Hammer Pushup- 4 repetitions Good Mornings- 12 repetitions Jumping Jacks- 25 repetitions Toe Touch- 10 seconds each time twice Behind The Back- 10 seconds on each arm, perform once

Cool Down- Walk in place for one minute then repeat warm up

WEEK FOUR

Tuesday Warm up- Arm Tuck- 10 seconds on each arm, perform twice Behind The Back- 10 seconds on each arm, perform twice Chest Stretch- 10 seconds each time, perform twice Toe Touch- 10 seconds each time, perform twice Wide Toe Touch- 10 seconds on each leg and in middle, perform twice Work out- (Repeat 7 times, little or no rest in between sets) Running In Place- One Minute Decline Pushup- 3 repetitions Incline Pushup- 3 repetitions Diamond Pushup- 3 repetitions Standard Pushup- 3 repetitions Staggered Pushup- 3 repetitions Suicides- One Minute Reach For The Sky- 10 seconds each time, perform once

Cool Down- Walk in place for one minute then repeat warm up

WEEK FOUR

Thursday Warm up- Toe Touch- 10 seconds each time, perform twice Leg Tuck- 10 seconds on each leg, perform twice Childs Pose- 10 seconds each time, perform twice Bent Leg Crossover- 10 seconds on each side, perform twice Cobra Pose- 10 seconds each time, perform twice Work out- (Repeat 3 times, little or no rest in between sets) Running In Place- One Minute Leg Crossovers- 3 repetitions Six Inches- 3 repetitions Scissors- 3 repetitions Heels To The Heavens- 3 repetitions Running In Place- One Minute Oblique Crunches- 10 repetitions on each side Russian Twists- 10 complete turns Forward Plank- 5 seconds Plank Side- 5 seconds on each side

Cool Down- Walk in place for one minute then repeat warm up

WEEK FOUR

Friday Warm up- Toe Touch- 10 seconds each time, perform twice Leg Tuck- 10 seconds on each leg, perform twice Groin Stretch- 10 seconds each time, perform twice Wide Toe Touch- 10 seconds on each leg and in middle, perform twice Seated Toe Touch- 10 seconds each time, perform twice Work out- (Repeat 4 times, little or no rest in between sets) Running In Place- One Minute Human Chair- 10 seconds Jumping Squats- 2 repetitions Human Chair (One Leg)- 2 repetitions One Legged Squat- 2 repetitions each leg Leg Lifts (side)- 2 repetitions on each leg Calves Toes In- 2 repetitions Calves Toes Out- 2 repetitions Running Leg Lifts- 30 seconds Jumping Jacks- 20 repetitions Wide Toe Touch- 10 seconds on each leg and in middle, perform once

Cool Down- Walk in place for one minute then repeat warm up

Advanced Program The Advanced Program is for those of us who are ready for a challenge. In order to increase the intensity of the program, you will need to increase the repetitions of the workouts, the duration of the cardio, and/ or the number of times a daily exercise set is repeated. For example if you were doing 3 repetitions in the regular program for a particular exercise you may want to increase that to 5 or 6 , and if you were for instance running in place for 1 minute you may want to increase that to minute and a half or 2 minutes. Obviously, the workout will end up being a

little longer. I suggest that for those who are seeking to build bulk in their muscles to consider keeping everything the same and just run through the daily exercise set more times. For instance, if the workout calls for 7 times increase it to 8 or 9 times. That will insure that you dont go up in repetitions as to increase muscle stamina, but keep the repetitions the same to focus more on muscle building. I recommend for those looking to increase muscle stamina and get more of a lean physique to increase the cardio and the amount of repetitions. For example, if a particular workout calls for 3 repetitions of staggered pushups, increase to 4 or 5 repetitions, and if the cardio calls for one minute of running in place increase it to 1 or 2 minutes of running in place. If you are ready to maintain your body shape cease increasing the workout load and leave it as is. That is the beauty of the program it is really . . . up to you how far you want to go! The most important thing to remember is to have fun with your workout and enjoy the process of getting in shape and becoming a healthier person!

PART II EXERCISES Remember to pace yourself, and work your way up to the harder exercises. It is very important to breathe correctly during any exercise. The proper breath during exercises not only adds extra power, but it also helps maintain stamina and prevent fainting from loss of oxygen. For instance, while doing an exercise when you are lifting your body weight and feel resistance, breathe out through your mouth; when you do not feel resistance and are not lifting your body weight, breathe in through your nose. Make sure your familiar with the exercises involved in each days routine before beginning the workout. Have fun and enjoy!

Arm Circles Stand up straight with your feet shoulder width apart, knees slightly bent, and with your arms held out to either side of you. Your hands should form fists. Make a forward circular motion with your arms. Circles should be no larger than a basketball. You can also go in reverse making the same motion. The program will indicate the direction. Breathe in through your nose and out through your mouth while doing the arm circles.

Calves Feet Forward Stand up straight with your feet together. Your toes should be pointed straight forward. Rise up on your toes and back down again. Make sure you breathe in through your nose on the way down, and out through your mouth as you rise up on your toes.

Calve Raises Seated Assume the human chair position with your back against a wall and your knees bent to a 90 degree angle. Your feet should be pointed forward, raise up on your toes and back down again. Breathe in through your nose on the way down, and out through your mouth on the way up on your toes.

Calves Toes In Stand up straight with your arms by your side. Your feet should be pointed in with your toes touching. Raise up on your toes and back down again. Breathe out through your mouth on the way up on your toes, and in through your nose on the way down.

Calves Toes Out Stand up straight with your arms by your side. Your heels are touching and your toes are pointed out. Simply raise up on your toes and back down again. Breathe out through your mouth on the way up on your toes, and in through your nose on the way down.

Decline Pushup To do this exercise I recommend using a sturdy chair or a couch. Elevate your feet on the couch or chair. Feet should be shoulder width apart. Your hands should be slightly more than shoulder width apart on the floor. Once your feet are elevated the movement is the same as the standard pushup movement. When you come down your chest should be only two to three inches off of the ground if possible. Make sure your back is not arched but straight and that you breathe in through your nose on the way down, and out through your mouth on the way up.

Diamond Pushup The diamond pushup is basically the same as the standard pushup. Your feet will be shoulder width apart, and your back should be straight not arched, however when executing the diamond pushup, your thumbs and forefingers will touch to form the shape of a diamond. When you come down your chest should be only two to three inches off of the ground if possible. Breathe in through your nose on the way down, and out through your mouth on the way up.

Forward Plank A forward plank is a simple exercise. Begin in a standard pushup position with your feet shoulder width apart. The only variation is that your hands will be slightly less than shoulder width apart. From here proceed to go down onto your elbows and forearms, and hold this position while keeping your back straight. Continuously breathe in through your nose, and out through your mouth while holding the plank position.

Good Mornings Bend over to a 45 degree angle with your legs slightly bent. Move just the shoulders towards the ceiling while maintaining the 45 degree angle with your back. This exercise should be felt in the mid and lower back muscles. Breathe out through your mouth when you move your shoulders towards the ceiling, and in through your nose when you bring your shoulders back in position.

Hammer Pushup This exercise is similar to a standard pushup. Your feet will be shoulder width apart with your arms slightly more than shoulder width apart. Your back should be straight. Instead of having open flat hands, you will make fists. The fists will be pointing up and down with the palms facing each other. When you reach the bottom of the pushup, your chest should be 2-3 inches off the ground if possible. Breathe in through your nose on the way down, and out through your mouth on the way up.

Heels to the Heavens Lay on a soft floor (or mat). Lay down on your back with your legs out straight. Hold your flexed feet approximately 6 inches above the ground. While keeping your feet together and your legs straight, proceed to lift your legs up and push your heels towards the ceiling. Your lower back and bottom should come off of the ground. Once you press your heels toward the ceiling, bring your legs back down to 6 inches above the ground. Breathe out through your mouth while raising your legs, and in through your nose when lowering your legs.

Hindu Pushup The Hindu Pushup is a tough, but effective exercise. Begin rear up with your feet much wider than a standard pushup (wider than shoulder width). Your hands and arms will also be much closer to your feet in this pushup. As you start downward on the pushup you will tuck your head in and try to do a dive type move through your hands with your chest hovering only a couple of inches above the ground if possible, then return to your starting position. Breathe out through your mouth on the way up, and in through your nose on the way down.

Human Chair Put your back against a wall and bend your knees to a 90 degree angle. Your body should be in the shape of a chair. Make sure your toes are pointed slightly out, and all of your weight is on your heels. While maintaining this position,continuously breathe in through your nose, and through your mouth.

Human Chair (One Leg) This exercise is the advanced version of the human chair. Put your back against a wall and bend your knees to a 90 degree angle. Your body should be in the shape of a chair. There are two ways to perform this exercise; you can either lift one leg off of the ground and extend it out in front of you, or cross one leg over the other. It all depends on your preference. Either way will work just fine. After you have reached the desired duration (specified in each workout) of holding the first leg out proceed to switch legs. Continuously breathe in through your nose, and out through your mouth while maintaining this position.

Incline Pushup Use a couch or something comfortable and sturdy to place your hands on that is roughly a foot and a half to two feet off the ground. Your hands are slightly more than shoulder width apart, and your feet are shoulder width apart. Proceed to do a pushup making sure when you come down your chest is directly above or almost directly above the couch seat if possible, and your back remains straight. Breathe out through your mouth when pushing up, and in through your nose when coming down.

Jumping Squats Begin in the squat position with your feet slightly turned out and more than shoulder width apart. Your legs should be slightly bent as well. Once in a squat position, leap into the air pushing off your heels. Return to the ground and immediately back into a squat position. Breathe out through your mouth when leaping into the air, and in through your nose when coming back to rest in the squat position.

Leg Crossovers Find a soft floor or a mat and lay flat. Extend straight legs in a V shape approximately 6 inches off the ground. Proceed to bring your legs together like a pair of scissors while crossing one leg under the other leg. Go back to the original position and then cross the opposite leg under the other leg. Breathe in through your nose, and out through your mouth while doing this exercise.

Leg Lifts (back) Stand with your feet shoulder width apart and your knees slightly bent. While in this position lift one leg behind you while keeping the leg slightly bent at the knee and your toes pointed slightly out on the lifted foot. The lifted leg should never touch the ground during this exercise. The leg you are standing on at the time should be slightly bent at the knee. Repeat the exercise on the opposite leg. Breathe out through your mouth while lifting the leg, and in through your nose while bringing the leg back down.

Leg Lifts (front) Stand with your feet shoulder width apart and your knees slightly bent. While in this position lift one leg in front of you while keeping the leg slightly bent at the knee and your toes pointed slightly out on the lifted foot. The lifted leg should never touch the ground during the exercise. Keep the leg you are standing on at that time slightly bent at the knee. Repeat the exercise on the opposite leg. Breathe out through your mouth while lifting the leg, and in through your nose while bringing the leg back down.

Leg Lifts (side) Stand with your feet shoulder width apart and your knees slightly bent. While in this position lift one leg to the side of you while keeping the leg slightly bent at the knee. The lifted leg should never touch the ground during this exercise. Keep the leg you are standing on at that time slightly bent at the knee. Repeat the exercise on the opposite leg. Breathe out through your mouth while lifting the leg, and in through your nose while bringing the leg back down.

Lunge Stand with your feet shoulder width apart, and your knees slightly bent. Begin with one leg moving or lunging forward while bringing the knee of the opposite leg to the floor. It may be helpful to use a rolled mat to cushion the knee of the back leg. Make sure you keep the knee of the leading leg over the ankle. The foot of the back leg should stay up on the toes. After lunging, move back to the starting position and switch to the other leg. Breathe in through your nose when going down into a lunge, and out through your mouth when standing back up again.

Narrow Pushup Assume a standard pushup position with your feet shoulder width apart, and your back straight. Unlike a standard pushup your hands will be slightly less than shoulder width apart. When you come down your chest should be 2-3 inches off of the ground if possible. Breathe in through your nose on the way down, and out through your mouth on the way up.

Oblique Crunches Lay down on your side. Your arm that is touching the ground should be extended out flat. The hand of your other arm should be placed on the back of your head. Bring your knees up to the shoulder that is not touching the ground in a crunch type move. If done properly this exercise will be felt in your oblique and abdominal muscles. To work the other side simply turn over and switch shoulders. Breathe out through your mouth when performing the crunch, and in through your nose while coming back to the starting position.

One Legged Squat To do this exercise correctly stand with your feet a few inches apart, and your toes turned slightly out. Proceed to pick up one of your legs and tuck it behind you by bending your knee. Go down into a squat position on the leg that is touching the ground and back up again. Make sure you breathe in through your nose on the way down, and out through your mouth on the way up.

Russian Twists For this exercise sit down on the floor and put your feet out in front of you. Lean back to a 45 degree angle with your feet lifted up in the air and your legs slightly bent at the knees. From here proceed to twist to either side touching your hands to the floor with every turn. Your hands should be clasped together. Breathe continuously in through your nose, and out through your mouth while doing this exercise.

Scissors Lay on your back on the floor or on a mat, and lift your legs up into the air approximately six inches. Extend your arms out above your head on the floor or mat and lift them up about six inches also. From here lift your upper body off of the floor while lifting your legs up trying to meet your hands with your feet, proceed to come back down without letting your arms or legs touch the floor or mat. Your legs should be about six inches above the ground, and your arms should be about six inches above the ground as well. Breathe out through your mouth on the way up to touch your toes, and in through your nose on the way back down.

Side Plank A side plank is the same concept as a forward plank. Your feet should be shoulder width apart, and you should be down on your elbows and arms which should be slightly less than shoulder width apart. The only variation is you will turn over to your side and put all of your weight on one arm. After holding for the desired period of time (to be specified in workout program) proceed to switch sides. Continuously breathe in through your nose, and out through your mouth while holding the side plank position.

Six Inches Lay on your back on the floor or a mat. Once on your back lift your feet approximately 6 inches above the ground and maintain that distance above the floor while trying to keep your back flat on the floor or mat. Continuously breathe in through your nose, and out through your mouth while doing the exercise.

Squat The squat always begins with the feet slightly wider than shoulder width apart and feet slightly turned out with the knees slightly bent. Pay close attention to the position of your feet. When you begin the squat try to keep all of your weight on the heels of your feet while keeping your back straight. Come down to a sitting position and press hard upward using the heels of your feet while keeping your back straight, and shoulders pointed upward. Proceed to come back up again to your starting position. Make sure you breathe in through your nose on the way down, and out through your mouth on the way up

Staggered Pushup

This exercise is similar to a standard pushup. Your feet are shoulder width apart, and your back should be straight. Your hands should be slightly more than shoulder width apart. Where you place your hands will depend on what side youre working. For instance, to do a staggered pushup on your left side, simply move your left hand back one foot from the right hand. To work your right side simply bring your right hand back one foot from the left hand. Your chest should be only 2-3 inches above the ground when you come down if possible. Make sure you breathe in through your nose on the way down, and out through your mouth on the way up.

Standard Pushup Your feet should be shoulder width apart, and your hands should be slightly more than shoulder width apart with your back straight. You should be hovering 2-3 inches above the ground at the lowest point of the pushup if possible. When you go down breathe in through your nose, and as you come up breathe out through your mouth.

Tricep Dips

Place your hands on the end of a stable and sturdy chair, bench, or couch with all of the pressure on the palms of your hands. Proceed to dip down while keeping your elbows tucked into your sides. Go down until your bottom hovers only inches above the ground if possible, and push back up again. Breathe in through your nose when going down, and out through your mouth when coming back up.

Wide Fists Pushup For this exercise your hands will need to be much wider than shoulder width apart. Your hands will be made into fists with the palms facing each other. Your feet should be shoulder width apart, and your back should be straight. When coming down your chest should only be 2-3 inches above the ground if possible. Breathe in through your nose on the way down, and out through your mouth on the way up.

Wide Leg Crunch Lay on your back on the floor or on a mat. Extend your legs out to each side. Lift your upper body up off of the ground and try to touch your leg with the arm opposite of that leg. Go back down again, and then come back up switching legs. For instance if you go to your left leg first bring your right arm up and try to touch your left toe. For the right leg bring your left arm up and try to touch your right toe. Breathe out through your mouth when coming up to touch your leg, and breathe in through your nose when going back down to the floor or mat.

Wide Pushup Start with your feet shoulder width apart, and your back straight. Your hands should be much wider than shoulder width apart. When you go down into the pushup your chest should be only 2-3 inches above the ground if possible. Breathe in through your nose on the way down, and through your mouth on the way up.

CARDIO EXERCISES

With all cardio exercises it is important to remember to always pace yourself. Also remember to practice correct breathing (by continuously breathing in through your nose and out through your mouth).

High Knees Stand in place and run bringing your knees up to waist level or as high as possible. Place your hands waist high and try to slap your palm with the top of your knee on each leg. Continuously breathe in through your nose, and out through your mouth during the exercise.

Jumping Jacks Stand up straight with feet together. Simultaneously jump to feet wider than shoulder width apart and move your arms out and up to the sky in one fluid motion. Continuously breathe in through your nose, and out through your mouth while performing the exercise.

Leaps I recommend using a rolled up towel for this exercise. Take the towel and lay it out on the ground. Jump over the towel from side to side while facing forward the entire time. There are two ways to complete this exercise. Step over the towel (good for beginners) or leap over the towel with both feet (good for advanced). Continuously breathe in through your nose, and out through your mouth while performing the exercise.

Running In Place This exercise is just as it sounds run in place. Continuously breathe in through your nose and out through your mouth while performing the exercise.

Running Leg Lifts This exercise is like running in place , however this time you will bring your legs up and out while running. Continuously breathe in through your nose and out through your mouth while performing the exercise.

Suicides To perform this exercise set up two objects (such as a towel and a mat) approximately 8-10 feet apart. Proceed to get down in a squat position with your feet further than shoulder width apart and your knees bent. Unlike a squat, your weight will be on the balls of your feet ( the bone right behind your toes ). Run side to side while facing forward and staying in a squat position from one object to the next. Keep your hands directly out in front of you with the palms of your hands pointing forward, your shoulders should be pointed toward the ceiling, and your back should be as straight as possible. Continuously breathe in through your nose, and out through your mouth while performing the exercise.

Walk In Place

Walk in place. Continuously breathe in through your nose, and out through your mouth while performing the exercise.

STRETCHES Here is a list of all the stretches in the workout program along with a detailed description and pictures with each. Stretch until the muscle is tight NOT until you feel pain. Pain is NOT the goal. If you feel pain during a stretch, decrease the intensity of the stretch. Slowly work your way deeper into the stretch by breathing in through your nose, and out through your mouth.

Arm Tuck Pull one arm across your chest by interlocking your elbows, and use your other arm to press the straight arm to your chest. Repeat on both arms. Continuously breathe in through your nose, and out through your mouth while holding the stretch.

Behind The Back

Take one arm up and behind your back , and the other arm down and behind your back and try to connect your hands. Switch so your other arm is on top and repeat. Continuously breathe in through your nose, and out through your mouth while holding the stretch.

Bent Leg Crossover

Lay on your back on the floor. Extend both arms out to either side of your body. Bend your left leg up and take your left knee and pull it to the opposite side of your body. To intensify the stretch, take your right hand and push on your left knee until the muscle is tight NOT painful. Proceed to switch sides pulling the right knee over the left leg repeating the stretch. Continuously breathe in through your nose, and out through your mouth while holding the stretch.

Chest Stretch Extend your arms in front of you, then try to bring your elbows together with palms facing forward behind your back. Continuously breathe in through your nose, and out through your mouth while holding the stretch.

Childs Pose Kneel and place your hands on the floor in front of you. Sit on your feet and extend your arms out in front of you. Continuously breathe in through your nose, and out through your mouth while holding the stretch.

Cobra Pose Lay on the ground on your stomach, toes pointed and hands on the ground at chest level. Push up onto your hands, arms straight. Continuously breathe in through your nose, and out through your mouth while holding the stretch.

Groin Stretch Sit on the floor with your knees bent and the soles of your feet touching. Press down on your knees using your hands or elbows. Continuously breathe in through your nose, and out through your mouth while holding the stretch.

Leg Tuck Bring your leg behind you, pulling your ankle to your buttocks. The thigh and knee should be pointed straight down, repeat on the opposite leg. Continuously breathe in through your nose, and out through your mouth while holding the stretch.

Reach For The Sky Bring your arms above your head, and stretch them up towards the sky. Continuously breathe in through your nose, and out through your mouth while holding the stretch.

Seated Toe Touch Sit on the floor and bring straight legs together in front of you. Now reach for your toes. Continuously breathe in through your nose, and out through your mouth while holding the stretch.

Shake It Out Stand up straight and shake your arms by your side. Continuously breathe in through your nose, and out through your mouth while performing the stretch.

Toe Touch Stand up straight with your feet together. Bend over and reach for your toes. Do not bend your knees. Continuously breathe in through your nose, and out through your mouth while holding the stretch.

Wide Toe Touch Stand up with your feet more than shoulder width apart. First, reach for your left foot and hold the stretch. Second, reach for the floor by reaching down and back between your legs. Finally, reach for your right leg and hold the stretch. Continuously breathe in through your nose, and out through your mouth while holding each stretch.

PART III NUTRITION We are seemingly on the fast track to disaster with our diets in most of the world today. Obesity has never been higher, and heart disease is the number one killer. Exercise with a proper diet equals a healthy lifestyle. One without the other will not produce maximum results. Most of us have been eating less than effectively (horribly) for so long that we truly are uncertain the components to a healthy diet. In this section of the book we will show you how to in a real world practical sense eat correctly. This will maximize your diet to help you get the best out of your workout. This section is designed to reach your fitness goals faster in a safe and effective way. There is a little math involved but its easy to follow with the examples provided.

Your Healthy Weight The first step in determining your healthy weight and size is to look at your Body Mass Index (BMI). Your BMI is your relative weight for height. BMI is mainly used in determining obesity, and as a future heart disease predictor. It can also be used to determine if an individual is overweight. An expert panel formed in 1998 by the National Heart Lung and Blood Institute (NHLBI) stated that BMI is the preferred measure to be used in clinical guidelines for the identification, evaluation and treatment of adults who are overweight or obese. You will find the formula below used to determine your BMI. This formula will also help you determine if you are underweight, overweight, normal, or obese. This formula does not help monitor changes in body weight. Also if you are a body builder or have a lot of muscle mass, the BMI chart will not pertain to you. See BMI Formula Chart

BMI FORMULA STEP ONE: Calculate height in inches. 1 foot = 12 inches (# of feet 12) + # of inches Example: Female client is 56 tall, 125 lbs 5 12 = 60; 60 + 6 = 66 inches STEP TWO: Calculate BMI, applying height in inches to the equation below Start by multiplying height in inches times height in inches. Weight (lbs) _____________________ 704.5 = BMI Height (in) Height (in) Example: Female client is 68 tall, 145 lbs. 125 125 ________ = _________ = .029 66 66 4356 BMI STANDARDS Underweight Normal Overweight Obesity, Class I Obesity, Class II < 18.5 18.5-24.9 25.0 29.9 30.0 39.9 35.0 39.9

.029 704.5 = 20.4

Extreme Obesity, Class III > 40 SOURCE: NATIONAL INSTITUES OF HEALTH, ISSA FITNESS: THE COMPLETE GUIDE

Body Fat Percentage Body fat percentage is a big part of your overall health. It is important to be in a healthy body fat range. Body fat is necessary to survive. However, body fat should be a small percentage of your overall body weight. While it can be beneficial to have your body fat percentage measured, it is not necessarily the best tool of measurement when it comes to working out at home. To ensure accurate body fat percentage measurements see a certified fitness trainer or dietician. For the average person, measuring inches is more effective, and tends to increase motivation (See Body Measurement Section).

Body Measurement Correct body measurements can be reliable in seeing the results you earned from your workout. I recommend taking your body measurements before starting the workout program, and then again once you complete the program for the first time. There are four main body areas that should be measured; arms, thighs, waist, and bust or chest. I have given visual examples of the correct way to take these body part measurements. I recommend taking the measurements under clothes not on top however for these examples I am just showing the correct positions.

Your BMR Basal Metabolic Rate (BMR) is the number of calories you burn over 24 hours while lying down, but not sleeping. A common mistake made by most people who are trying to lose weight fast is to drastically decrease caloric intake. Fad diet programs which generally lead people to believe that one should eat 1,000 calories or less a day to lose weight and look great can be dangerous to your health. When the human body does not consume the required amount of calories it tends to store fat as a defense mechanism for survival. It is very important to realize that you must consume the correct amount of calories to really get the best out of your workout and life in general. See Figure 1 for the formula to calculate your correct BMR. Keep in mind that the number you will get from the formula is only a estimation, and the BMR does not take into consideration the amount of calories you will burn working out. The AVERAGE person will burn approximately 250-300 calories doing this workout program. Remember this is an estimate, and does not consider specific factors such as weight, age, or sex. When you reach the point of increasing the level of your workout (i.e. the advanced program), you may consider increasing your caloric intake. The more muscle you have on your body, the more calories and fat you will burn. As a result, you will need to take in more calories. Initially, to determine the number of daily calories to consume, take your estimated BMR (using FIGURE 1) and add 250-300 calories on days you exercise (See FIGURE 2). On off days, you may want to experiment with caloric intake and what is right for you depending on if your goal is to gain, lose, or maintain body weight. All bodies and lifestyles are different, and may require a different amount of calories. For example, a school teacher and a construction worker may have very different caloric intakes that are required for their daily activity levels. However, seeing a licensed dietician or your local physician is the best and safest way to manage your diet. FIGURE 1: English BMR Formula Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years ) Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year ) Metric BMR Formula Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) - ( 4.7 x age in years ) Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years )

FIGURE 2: Woman 140 lbs, 56, age 40 STEP 1: 655 + (4.35 140) + (4.7 66) (4.7 40) = 1386 Womans BMR = 1386 STEP 2: BMR + Calories burned during workout = estimated calories needed EXAMPLE : 1386 + 250 = 1636

The 1-2-3 Nutritional Method The 1-2-3 nutritional method is a great tool to build a balanced diet plan. This method includes 6 individual parts; 1 part fat, 2 parts protein, and 3 parts carbohydrates. To figure out how many calories you will need per part simply take your estimated daily calorie intake and divide it into 6 parts made up of 1 part fat, 2 parts protein, and 3 parts carbohydrates. (See FIGURE 3).

FIGURE 3: (Daily Caloric Intake) (6 parts) = calories per part EXAMPLE: Female with a daily caloric intake of 1636 (1636) (6) = 272.6 calories per part, round up to 273 calories per part Fat = 273 1 (273 calories per day) Protein = 273 2 (546 calories per day) Carbohydrates = 273 3 (819 calories per day)

Expanding On the 1-2-3 Nutritional Method

To take the 1-2-3 nutritional method a step further you will first need to know how many calories are in each gram of a particular nutrient. SEE THE CHART BELOW

Caloric Density of Some Major Nutrients Nutrients Carbohydrates Protein Fat Alcohol* Water Vitamins Minerals * Alcohol is often considered a nutrient because it provides calories in the diet. Calories/Gram 4 4 9 7 0 0 0

Now that you know how many calories are in each gram of each nutrient, take your required daily caloric intake that you figured up earlier broken down into 6 parts based on the 1-2-3 nutritional method (See FIGURE 3), and divide the parts by the amount of calories per gram of fat, protein, and carbohydrate (See FIGURE 4).

FIGURE 4

Based on a 1636 daily calorie diet with 273 calories of fat, 546 calories of protein, and 819 calories of carbohydrates according to the 1-2-3 Nutritional Method (See FIGURE 3). Fat Calories: 273 9 = 30 grams of fat per day Protein Calories: 546 4 = 137 grams of protein per day Carbohydrate Calories: 819 4 = 205 grams of carbohydrates per day * All Numbers are rounded to the nearest whole number.

Your individual numbers using these formulas is a good rule of thumb of what to eat and how much. Keep in mind that things can also vary depending on your individual fitness goals. For instance a triathlete may consume more carbohydrates than a bodybuilder because carbohydrates are a source of energy, which can come in handy on those last few miles of a race. A bodybuilder, on the other hand, may want to take in more protein because of the amount of weight lifting, strenuous exercise and desire to gain maximum muscle mass. Whatever your goals make sure the diet works for you and your needs.

Water: The Source of Life

The human body is 55 to 75 percent water. Water is an important substance in your body. A 10 to 20 percent reduction of water in the human body may cause sickness or even death. Water helps flush wastes from the kidneys and liver, regulate body temperature, prevent constipation, provide nutrients and oxygen in the cells, dissolve minerals and other nutrients for better absorption in the body, moisten tissues in the mouth, eyes, and nose. Water also helps protect bodily organs and tissues, and lubricate joints. According to a study released in April 2002 by Loma Linda University drinking five glasses of water a day can lower the risk of deadly heart disease. People who drink five eight-ounce glasses of water daily are about half as likely to die of coronary heart disease as those who drink two glasses or less, according to researchers at Loma Linda University. In fact, drinking water appears to confer as much a benefit to heart health as stopping smoking or lowering cholesterol, said Dr. Jacqueline Chan, the studys lead author. The amount of water you should drink really depends on your lifestyle and the climate in which you live. A good place to start may be to drink eight, 8ounce glasses of water a day.

Advice from an Expert The following pages are written by Patricia Ferman a registered and licensed dietitian, who also has a MS in Nutrition. Some of Patricias past work includes having worked as a dietitian for Women, Infants, and Children (WIC) Nutrition Program of Bristol Bay Area Health Corporation in Dillingham, Alaska where she developed a WIC newsletter for all WIC coordinators in Alaska. She was also involved in data collection for the Vitamin D Study at the University of Alaska to assess native infants. Patricia created and implemented Power Teen Program to improve nutrition and activity for Alaskan Native Youth in 32 native village schools. She is also an instructor that offers continuing education units for nursing personnel through hospitals and local community colleges. She has also taught culinary students, physician assistant students, and evaluated such classes for effectiveness. These are just a few of her past accomplishments. Ive had the pleasure of sitting down, and talking face to face with Patricia about diet and nutrition, and asked her to write the following section for this book. Enjoy! I have worked with many people of different cultures in my career, Native Alaskans, Mexican Americans, and African Americans. I have also worked with many different income levels. One thing that has effected everyone is the possibility of obesity. Obesity is common throughout the life line including not only in adult, but also toddlers, children, adolescents and elderly. What is the cause of obesity? I have been told genetics, age, income, indulgence, lack of exercise, lack of will power or even evil forces. Whatever the cause, the effects on the body are the same. Obesity leads to a multitude of mortalities, particularly heart disease, type 2 diabetes, obstructive sleep apnea, certain types of cancer, and osteoarthritis. You will never see a death certificate that states a person died of obesity, although obesity may have strongly contributed to the main cause of death. Obesity is not usually an overnight, I got it disease. It may creep up on a person. I have never been a dietitian that is restrictive. I think the word Moderation is misused and misunderstood. There are two inexpensive and common items which may forestall obesity; the mirror and the scale are simple indicators to obesity progression. I am usually asked how many meals a day one should eat. I think 3 and a snack. There are people who say 3 meals plus 3 snacks. I do not agree. This leads to overeating most of the time. Included in these meals should be good quality proteins. Meat proteins are the best (beef, pork, fish and poultry). These proteins have 9 essential amino acids necessary to the body (isoleucine, leucine, lysine, phenylalanine, tryptophan, valine, threonine, histamine, methionine). Remember we are mammals, not plants. To get a complete protein using only plant sources you must mix grains and beans. This is a good source of protein but it does not include the B vitamins from meats. Vegetarians need to supplement their meals with B vitamin complex. A good example of a healthy breakfast to start the day would be carbohydrates plus protein. Often times the protein is missing at breakfast. NOT bacon or sausage! This is considered mostly sodium, fat and cholesterol. Eggs are good protein, contrary to popular belief. The problem is usually quantity. Do NOT eat too much! There are no bad foods, only excessive amounts and the frequency of eating them. Even a hot fudge sundae is okay once in a while. What about fats and low fat diets? A low fat diet usually becomes high in carbohydrates which increase your appetite! Since the 1960s the low fat diets have helped make us fat! The types of fats, along with the amount of fat, are the important factors. The body needs some fat to survive. What types of fats should one consume, and what types should one avoid and why? Monounsaturated Fats are the best fats (i.e. olive, canola and soybean oils). The American Heart Association has a program online called Meet the Fats. This is a simple explanation of what fats are recommended. The types of fatty acids in each are the Omegas. Omega 6 found in palm, soybean, rapeseed, and sunflower oils and Omega 3 found in Fish. Dont be fooled by the idea that certain foods burn stomach fat. If you get this research data, please share it with me! Foods are made up mostly of fats, carbohydrates and protein. We need all nutrients. Good carbohydrates to eat are whole grain (this definition means that100% of the original kernel all of the bran, germ, and endosperm must be present to qualify as a whole grain). Whole wheat is not necessarily whole grain. Grains, beans, dairy and fruits are all carbohydrates, not just sugar. Remember there are four (4) types of carbohydrates; sugar (sucrose), grains (maltose), fruit (fructose) and dairy (lactose). A good time of the day to consume fruit would be morning. Fruit is a simple carbohydrate which means it stimulates your appetite and it is easily absorbed to give energy, which you need in the morning. Also, there is usually the shortest period of time between breakfast and lunch, so if it stimulates your appetite you will not have to wait too long for your next meal. Stimulants such as alcohol and caffeine can be consumed in moderation. Moderation is always the word. It depends on the type of alcohol, red wine is good.. Lastly, meal size is important to any diet. Amount of food should equal the output of energy plus BMR (see Your BMR section). Remember it takes 20 minutes for the brain to tell the stomach it is full, so eat slowly.

Good luck with your plan! I always say you can be the Victim of a situation or you can be a Victor. May your diet and exercise choices be victorious!

THE MENTAL SIDE OF THINGS

This program is a journey to develop life-long healthy habits. The most important thing to keep in mind when starting a lifestyle change involving diet and exercise is to begin with an open mind, and the knowledge that it is a process you should enjoy with every step. Center around the positive and your chances for success will skyrocket. It is important to enjoy what youre doing in your workout, and keep an upbeat, positive attitude to achieve your goals. The goal of this program is to get you in great shape in a short period of time each day. If done correctly with a positive attitude, this program will accomplish its goal. I hope that you push yourself to commit to the program and surpass even your highest expectations. Author, inventor, and futurist, Arthur C. Clarke once said The only way of finding the limits of the possible is by going beyond them into the impossible. I hope you take these words to heart, and implement them each day in this program, and in life.

ABOUT THE AUTHOR

Blake Miley is a Certified Fitness Trainer through International Sports Science Association, and has been in and around the health and fitness arena his entire life. Always an inventor at heart, and with an outstanding knowledge of the human body pertaining to diet and exercise, he has prided himself in being different and thinking outside the box when it comes to fitness and training. Growing up in Mississippi, he loved sports and anything involving athleticism. Blake has a strong belief in staying active. As he tells his own clients, working out and eating healthy isnt just about looking great its about the quality of life that you can achieve while doing so. Blake considers himself a pioneer in fitness, and always tries to find new ways to motivate people to get active and get moving, and most of all have fun while doing so.

BIBLIOGRAPHY

U.S. Obesity Trends.cdc.gov. Centers for Disease Control and Prevention(citing data from National Health and Nutrition Examination Survey)2/3/12 Hatfield, Fredrick C., PhD.et.al/ ISSA: The Complete Guide. 8.6.6. Edition. 2009. Print.; (BMI FACT SHEET, pg.342)

Hatfield, Fredrick C., PhD.et.al/ISSA: The Complete Guide. 8.6.6. Edition. 2009. Print.; (Table 11-2 Average Body Fat Ranges for Males and Females, pg. 345)

BMR Formula/ bmi-calculator.net.formula. 2/16/12

Hatfield, Fredrick C., PhD. et.al/ISSA: The Complete Guide. 8.6.6. Edition. 2009. Print.; (Caloric Density of Some Major Nutrients Chart, pg.502)

Hatfield, Fredrick C., PhD. et.al/ISSA: The Complete Guide. 8.6.6. Edition. 2009. Print.; (1-2-3 ratio of nutrients, Method 1, pg.502-503) The Importance of Water in the Body. Thefactsaboutwater.org. The Drinking Water Research Foundation. (Citing data from Mayo Clinic). 3/4/12

Hatfield, Fredrick C., PhD. et.al/ISSA: The Complete Guide. 8.6.6. Edition. 2009. Print. ; (Water: Its Dietary Importance, pg. 486)

Hatfield, Fredrick C., PhD. et.al/ISSA: The Complete Guide. 8.6.6. Edition. 2009. Print. ; (Table 11-2 Average Body Fat Ranges for Males and Females, pg.345)