Presented By: www.WorldFitnessNetwork.com


Written By: Jason

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Christine: Special thanks to my wife Christine who has worked so hard to make sure that the recipes in this program are tasty and simple to cook. She slaved away in the kitchen to prepare each and every recipe so that we could test it and take pictures for this program. Her planning and cooking helped to make this possible. My Mother: For all the edits and advice. Someday my grammar will improve, I swear. World Fitness Network Readers: For always returning and helping to keep the website alive and moving. It’s been a pleasure to interact with you, and your support and encouragement have helped to keep me going each day. Mehdi: The author of Stronglifts.com. Thanks for keeping it real and helping to distribute this book. Check out his blog about strength training and subscribe to his RSS feed.

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Disclaimer..................................................................................................4 Preface.......................................................................................................5 The Simple Truth.......................................................................................8 The Gyroscope Framework.......................................................................11 Cardio........................................................................................................14 Weight Lifting...........................................................................................16 Workout Schedule.....................................................................................23 The Input Base..........................................................................................29 The Right Foods........................................................................................34 Meal Plan..................................................................................................42 Closing Words...........................................................................................52

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This e-book is not meant to replace sound medical advice. If you have any questions or doubts whatsoever about your physical health, please consult a physician before beginning any exercise routine. Everything contained in this e-book assumes that you are healthy enough to exercise. It is your responsibility to make sure that you are able to handle physical activity and to use proper form with each exercise to avoid injury. Exercising carelessly can be dangerous. That’s what this e-book is written for, to help you get in shape and minimize the possibility of any injuries. If you respect your physical abilities and boundaries, learn correct form, and keep your head on straight, you’ll do just fine and should have no reason to worry. Further, this program works for people who truly have a motivation and will to succeed. If you’re willing to apply yourself and dedicate to doing some simple things that might be hard at first, you will see tremendous results with this program. If you make the committment and stick to it, then the upcoming 90 days can be an amazing and life changing experience for you.

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Ok, let’s start off with a moment of honesty. Nobody’s perfect. If you were already perfect, you wouldn’t need to read this e-book because you would already have the perfect body. There’s nothing wrong with trying to be perfect up to a point. After all, if being a perfectionist makes you work harder at achieving your goals, then more power to you. This e-book isn’t meant to be perfect. In fact, I’m going to purposely try to not be perfect. There are a lot of places out there that will try to teach you the perfect way of doing things. You can find plenty of resources that will tell you how to count every calorie you eat, measure every ounce of milk you drink, and analyze every bit of food you put in your mouth. If you can find the time to do these kinds of things, then that is the best way to go. But the problem is that most of us will never even start something that requires such a tremendous amount of attention to detail. If your current diet and exercise routine gets a grade of a “C”, don’t try to jump to an A+ just yet. Shoot for an A- for now. The truth is that making some simple changes in your life will take you 80% or more of the distance to where you want to be. You will find that traveling the remaining 20% of the way to perfection can take just as much effort as the first 80% did. This is what we call the law of diminishing returns. The more effort you put into something, the less you get out of the extra effort you put in. How far you decide to go will be a personal decision for you to make. The purpose of this e-book is to help you go that first 80% of the way there. I’m going to making some recommendations that are simple and can be incorporated into the life of a normal human being who has responsibilities and a family. In addition, I’m going to make this process as easy on you as it can possibly be. I’m going to tell you exactly what steps you should take to get the 80% results you’re looking for. If you just follow the steps I give you and follow my exercise plan and food plan, you will see a very noticeable change within 3 months. I’m going to tell you how to workout, exactly what exercises to do, how to do them, and I’m even going to tell you everything you should eat over the next 3 months. I’m giving you a full

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grocery list that matches the recipes you’ll be eating. You can adjust your workout days or the recipes to fit your personal tastes if you would like, but just be sure to follow the rules set forth here. If you’re not currently eating healthy food or getting good exercise, making these changes will give you an incredible improvement in the way you look and feel The point is that I’m taking away the initial hurdles to help you jump into a healthy life and change your body type. You would have to spend many hours researching how to exercise; you would have to plan grocery lists and learn about what foods to eat… but I’m taking away all the difficult planning that’s needed for your initial transformation. However, you’d better be thinking about these during the next three months. This program is a template that you can adjust. It gives you an easy diet to follow with weight training exercises that will work great for just about everybody out there. You will have to invest the time to start learning what works best for you and how to adjust the cooking recommendations to fit you. You might not like everything I tell you to cook and eat, but you don’t have to. Adjust it to meet your needs and your tastes. Just make sure you follow the rules as you adjust it. You won’t want to eat the same foods forever, so if you get tired of eating something once every two weeks as this program recommends, add your own healthy recipes. This is just a solid beginning that you can use to reduce the difficult planning process that comes with getting in shape. By the time you finish this three-month program, you should understand by experience how to cook good foods and get good exercise. Your friends and family will notice the new look and energy you have. But you will have to learn and plan throughout this program so that these changes can stay with you for life. There are a variety of places online that you can learn more about health and exercise for free. I am personally committed to helping you achieve your exercise and fitness goals, and you can read more about staying in shape and using the gym at www.WorldFitnessNetwork.com. Follow the basic recommendations given in this e-book, and go to our web site to learn more about exercise so you can make a life-long commitment to your health. You will also need to help those around you. Just helping yourself is a selfish thing to do. By making the world around you a better place, you create a better environment for yourself and

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everybody else around you. That’s why this e-book is free -- you should e-mail it out to those around you. The point is that you should give out more than you receive. If you have received a copy of this e-book, e-mail it out to at least two of your friends or everybody on your e-mail list if you want to. You are free to make as many copies as you would like and give it to as many people as you wish as long as you do not change the content or alter its format in any way. I wish you the best of luck in the upcoming 3 months.

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Alright, so you want to get in shape? Build some muscle or lose fat fast? I have a great idea for you! You can go out and get started on one of those crazy fad programs or diets out there. You know, one of those diets where you can only eat walnuts every 4th day at 2:00 in the afternoon. Or maybe you can start one of those diets that removes the entire base of the food pyramid right out of your diet and tells you to stop eating all grains. You’ll eat nothing but meat and vegetables for the rest of your life. Better yet, you could go on one of those starvation diets for fat loss. These work pretty great too. All you have to do is just be sure to not give your body the nutrients it needs to stay alive. Think how happy you’ll be when you step onto the weight scale to see that your body withered away by 10 pounds. What a sense of accomplishment you will feel when you realize that you don’t have to deal with those 10 pounds of fat, water, muscle, and internal organs that you’ve lost! Whatever you do though, you’ll have to avoid giving your body the nutrients needed to stay alive… Does any of this sound familiar? Alright, so I was being a little sarcastic above. Many diets that are popular these days will tell you that the secret to getting thin or building muscle is to take drastic measures or starve yourself to deprive your body of certain basic nutrients. These diets and programs can give you a big change in a very short amount of time, but taking drastic measures to change your body type isn’t the best way to go. It’s sad that there’s so much hype surrounding these kinds of ideas. The ‘lose weight fast’ or get ‘super ripped fast’ programs are trying to appeal to a natural desire that we all have inside of us. It is the desire for instant gratification. The super diets and magical pills that are constantly popping up in the market do nothing more than try to tell you exactly what you want to hear. It’s your way, right away, and it’s everything you want and more.

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In the advanced world we live in, we have grown accustomed to having other people solve all of our problems for us. Somebody out there does all the technical work to find some wonderful product that solves our troubles. As technology continues to advance, our televisions somehow become clearer, our cars get better, our computers can do ever more things. It’s no wonder we are so ready to believe that someone will come along with an amazing solution that makes it easy for us to get in shape. That’s how everything else seems to work. And that’s exactly how they present their “solutions” to us. It’s as if they have some sort of newly discovered science to show us. We are all just waiting for someone else to do all the work and present us with some sort of breakthrough, special program, or machine that will make the whole process easy. We want to hear about a complicated solution that makes being healthy very easy for us. Here is the truth: Changing your body type does not come from a complicated solution that will make your life easy. Instead, being healthy is usually nothing more than following a number of simple solutions that are not always easy to do. This is the first step. You have to realize that getting in shape will be simple, but not easy. For example, think of going on a ten-mile hike. It’s a pretty simple thing. You just put one foot in front of the other foot over and over until you’ve walked ten miles. How could that possibly be complicated? Even a dog could do it, and dogs aren’t able to do complicated things. It doesn’t get much more simple than that, but as you know, walking for ten miles probably takes a long time and isn’t an easy thing to do. There’s a big difference between simple and easy. Let me tell you a little story that represents each of us. It’s a biblical story with a great message. It doesn’t matter if you’re religious or not, there’s a great point to the story that relates to what I’m trying to tell you. Here’s how the story goes. There was a great king named Naaman in the ancient world who contracted a serious disease. This king decided that he would take a trip over to the house of a wise man who was considered to be a great prophet. The king sent his servant in to the wise man’s house to speak with him and request a cure. The wise man did not cure the king, but instead sent the servant back with a message. The message

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was to just go to the nearby river and wash 7 times, and then he’d be cured. Of course, this isn’t what the great king wanted to hear. He wanted to be given some sort of spectacular instruction. What he wanted to hear was something like ‘Go and stand on top of the 7 highest peaks in the country. At each peak you’ll have to do a special chant, burn some incense, and do five back flips. Then magical lightning will come out of heaven and you’ll be healed’. So the king went away angry. At some point his servant said to him ‘Hey, he just asked you to do something really simple. If he asked you to do some great thing, you would have done it. Why wouldn’t you be even more ready to do a simple thing?’ The king realized that the servant was right. He went to the river, washed himself 7 times, and was cured of the disease. Now, this message has a great meaning. I share this because it applies so closely to our health as well. There is no special secret or great and marvelous thing that you have to do to look and feel good. We have to have open minds and be willing to do the simple things that can be hard to do. Think about it, the sport of bodybuilding was in full bloom in the 1970’s. Women were able to achieve amazing bodies in that time period as well. The methods for becoming strong, fit, thin, muscular… They’ve all been around for at least 30-40 years, and even more if we’re talking about just being thin. But for some reason we are all still searching for a new and amazing answer that will solve all of our problems. Are you ready to learn about some simple things you can do that will change your life? If you can start incorporating some new habits into your daily routine, you will be on the road to looking and feeling great, and you’ll never look back. Let’s get started…

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Getting into great shape and staying in shape for life will involve three basic elements. These 3 elements don’t change from person to person. It’s the same for every person regardless of whether you’re a man or a woman. The elements that you’ll need to have in your life for an amazing body are: 1. Healthy eating / rest 2. Weight training 3. Cardiovascular fitness In order to properly envision each of these elements, I’d like you to think about a gyroscope. What the heck is a gyroscope? A gyroscope is an instrument that can be used for a number of reasons, but it is also can be a fun toy for kids. It’s like a spinning top in a way. Maybe you had a top when you were a kid. Once you get the top moving at a certain speed, the top somehow balances on a point. Of course, if the top doesn’t reach or certain speed or if it slows down… the top… well, it topples. A gyroscope is an even more impressive toy to play with. It’s similar to a top, and without getting into the science of what makes a gyroscope special, I’ll just say that the gyroscope manages to stay balanced on a point even if the weight of the gyroscope isn’t directly over the point. Part of the reason for this is the form and balance that is incorporated into a gyroscope. It has a perfect symmetry that helps to keep it balanced and moving. We also need to have this balance in our lives if we are going to maintain our own form and symmetry. I’m going to use this as a representation of your own physical fitness. The inputs that you give your body are what everything will rest on. The inputs are the things that you put in yourself. This means the food you eat, the water you drink, and this also includes rest you give your body.

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These are probably the most important of any of the factors you could possibly give your attention to. If you ate all the rights foods in the right amounts, drank plenty of water, and got the right amount of rest, you body would be in decent shape- you probably wouldn’t be overweight. This is the foundation that the other factors are supported by. The results you get from exercise will literally hinge on your eating and rest. If this foundation isn’t in place, you can forget seeing any good results from your weight training or cardio. Regularly eating junk food or at fast food restaurants will seriously hurt your foundation. Keep the foundation in place The other two factors are your exercises. You have cardio and weight training that you will have to pay attention to. These both require you to regularly be up and moving and giving your body plenty of exercise, just like the top or gyroscope has to keep moving to stay up. Depending on your current body type, either weights or cardio might be slightly more important than the other. For example take a look at the picture below.

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This is what the “gyroscope” might look like for an overweight person. The left side is too long, which represents too much fat being stored on your body. Doing cardio will help you to lower your body fat and keep it in check. Lifting weights will also help you to do this. On the right hand side, the muscle is slightly lower than what you will need. As you lose your fat through good eating habits and cardio, you’ll need to lift weights to make sure that you’re not also losing muscle. You’ll have to make sure that you balance the cardio and weight training properly. The thin person, on the other hand, might not need as much cardio to keep fat levels in check. Doing cardio is good for your heart and lungs, but an extremely skinny person might find their muscular growth can be hindered by too much cardio. The point is that you should tailor this program based on your personal needs. An overweight person has different (but not completely different) needs than a very thin person has. Know your needs and adjust accordingly.

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There are a number of ways that you can go about getting your cardio in. You can go out for a run, go for a bike ride… and there are also a number of options available in most gyms. You can choose between running on a treadmill, pedaling on an exercise bike, or the elliptical machine. My personal favorite ways to do cardio are to either swim or do the rowing machine. I enjoy using my whole body as I do cardio. Whatever option you choose, it should be what you enjoy the most and is safest for you. Running has a higher amount of impact and might not be the best option for the knees and shins of heavier people, so choose your cardio method with your personal needs in mind. Also, many people have found that the best results come when you do cardio first thing in the morning before you eat breakfast. The idea is that your body has to go directly to your fat deposits for energy instead of using the food you ate. If you do decide to do cardio in the morning, you might decide to do it on the days that you aren’t weight training. Going into the gym 6 days a week isn’t for everybody though. If going in the morning isn’t for you, cardio right after your weight training will work fine too. For a beginner, it’s thirty minutes of weight training, 30 minutes cardio, and then bam! You’re outta there. When you do your cardio isn’t as important as the fact that you are doing your cardio. HIIT- This stands for High Intensity Interval Training. Give this a try if you can handle it. Basically, you do several intervals of high intensity cardio. So, after a good 5 minute warm up, you would go for about 1 minute at 90% or more of your maximum intensity. After one minute of high intensity, slow the pace down to a light jog or a walk (if you’re running, that is) for about 2 minutes before doing another minute of high intensity. Repeat this cycle for several sets until you have been going for 20-30 minutes. 20 minutes will work well for most people, and you shouldn’t go higher than thirty. The advantage of doing HIIT is that it not only burns fat while you exercise, but it continues to burn fat for a longer period of time after you finish. HIIT is something you’ll have to work your way up to, and if building muscle is your primary goal, you’ll do just fine with regurlar cardio. Copyright © 2008 www.WorldFitnessNetwork.com. Some rights reserved. 14

As a general rule of thumb, non-HIIT cardio should be done for 30 minutes or up to 45 minutes for fat loss. If fat loss isn’t your initial goal, use a maintenance level of 20-30 minutes to keep lean as you build muscle. There’s not a lot that needs to be said about cardio. It’s important for your health, but it’s pretty much a matter of just getting out and doing it. The standard cardio level for this program is to do 30 minutes of cardio 3 times per week. Adjust that time to fit your needs.

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No matter what your preconceived notions might be, your body needs some form of resistance training to be in good shape. Our bodies were designed for activities that use our muscles. Before the modern age, our muscles were what helped us to survive. We had to move on our feet, hunt, farm, lift heavy objects… but no matter how much the world around us has changed, the design of our bodies has stayed the same. Our bodies require us to continue these actions of moving and lifting objects in order to function correctly. If we fail to use our muscles, they begin to decrease in size and wither away. Ever heard the phrase “use it or lose it”? This phrase is very true when applied to our muscles. If you don’t use them, you will lose them. That’s why we have to continually give the muscles in our bodies the attention they deserve. Not only do we look much better with the right amount of muscle on our bodies, but we also strengthen our joints and reduce the pains that come with a weak body. How much muscle you want to have is entirely up to you to decide. Most people don’t want to become massively muscular, and for understandable reasons. Regardless of what your goal is, having a firm body always looks better than the skin-and-bones look. Losing fat isn’t enough to shape your body to look the way you’ve always wanted. You might go from overweight to thin, but don’t confuse losing fat with having a better body. It’s true only up to a point. Having healthy muscles on your body is not only good for your health, but it helps you to look and feel spectacular. If you’re a man, you can call it ripped. If you’re a woman, you can call it toned. Either way, you won’t get there unless you put the time into building some strength. This is just as important for women as it is for men. Women need to take care of their muscles and shape their bodies every bit as much as men do. Taking a well-rounded approach to physical health is not a guy thing. It’s something that every person needs. Some women seem to be afraid that lifting weights will make them big like a man. This is not Copyright © 2008 www.WorldFitnessNetwork.com. Some rights reserved. 16

the case. Women will not become big like man simply because they lack the testosterone that is necessary to make it happen. The fear should not be of gaining some muscle. Women generally are suffering from all the pains of a lack of muscle on their bodies. These pains range from back pain to lack of energy to difficulty doing everyday chores, such as bending over or lifting moderately heavy items. You can read more about why women won’t get big while weight lifting by clicking here. Our discussion of weight lifting will take up more space than our discussion of cardio. This is simply because lifting weights requires more depth of understanding. While cardio might be as simple (but not easy) as putting one foot in front of the other, or keeping the pedals on the bike moving, weight lifting might not come as quickly at first. You may have known how to run or ride a bike for most of your life, but not necessarily know how to do the bench press correctly. Learning proper form will be very important as you learn how to weight train. You will have to make sure that you are lifting the weights correctly and under complete control. Failure to keep control and form when you lift can lead to injuries. Some lifts will require you to have a spotter. If you don’t have a spotter where you exercise, you’ll be best off using alternate exercises that don’t require a spotter until you gain experience and understand your limits. For example, instead of doing the regular bench press, do the dumbbell bench press. Do your squats inside the safety racks, etc. With that having been said, I’d like to point out the fact that weight lifting is generally a very safe sport. Even though it is a form of very high-intensity exercise, you body mostly stays in one place. You won’t be tackled like you would be in American football, kicked like you might in soccer, or twist your ankle on a bad landing like you might in basketball. And your chances of getting punched in the face are far less than they would be if you were playing hockey. You should be in complete control of what happens and how the weight moves. Because of this fact, weight training is one of the safest forms of exercise that you can consider… as long as you understand how to exercise properly and stay within your limits.

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Pushing your limits is good, but there is a big difference between pushing your limits and stepping outside of your limits. Know the difference. Getting Started The first step to weight training is to understand what your goal is. Are you trying to build muscle and achieve a strong, muscular look, or are you trying to slim down and achieve that toned look? If you are trying to become large and muscular, lifting weights is obviously going to be very important. What might not be so obvious is the fact that you must still lift weights as you try to lose your body fat. I’ll tell you very honestly that building lots of muscle and losing lots of fat is difficult to do at once. It’s hard to have huge gains in both areas at the same time. You can, however, build a lot of muscle and lose some fat, or lose fat as quickly as possible while increasing your lean body mass. These are great goals. If you are overweight and losing your fat is the greatest priority, then you have all the more reason to maintain your muscle as you try to lose fat. This is because building muscle and losing fat are actually complementary. Having more muscle on your body helps you to keep the fat down. This happens because having more muscle increases your metabolic rate. Your muscles burn fat over the long term, while cardio burns fat only at the moment. If you were to lose some of your muscle while you lose weight (and this is very common), you would eventually hit a sticking point where it begins to become more difficult to lose fat. This is the plateau that many people hit in their weight loss journey. Your body can simply stop responding to all the weight loss measures that you are taking if you’re not careful. When your muscle base becomes too small, your body simply loses its ability to continue burning fat effectively. You will have to be sure to eat enough food to give your muscles the fuel they need for exercise and for growth. We’ll talk more about the eating part later, but remember for now that getting in shape the right way will require some weight training, whether you’re trying to build muscle or lose fat. Some Basics Let’s get into some of the details that you will need to know as you start learning how to lift

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weights. You probably already have some idea of the notion that your muscles need resistance to help them grow. You may have seen people doing pushups to make their chest stronger, or pull-ups to make their arms stronger. The idea is that you lift weights and temporarily weaken your muscles. They are given a bit of a “shock”, if you will. When you’re done with your workout, your muscles try to recover from the shock you’ve given them in the gym. It’s after your workout, when your muscles are recovering that they will grow. This is the time that the inputs for your muscles become so important. Your muscles need protein immediately after a workout. Large quantities of water are necessary throughout the day, and sleep is the time that your muscles experience the most growth. You’re beginning to understand why these inputs are the base in our gyroscope analogy. You can work out as much as you want, but if you don’t get the right amounts of rest, food, protein, and water, you won’t make any gains whatsoever. You will essentially have worked so hard just to break down your muscles, only to stop them from recovering. If you give them the proper inputs to recover, your muscles will then be strengthened above the level they were at before- but nothing happens without these inputs. Once your muscles recover, they will become slightly stronger than they were before. With time, you will be able to add a little bit more weight or do a few more reps on each exercise. Not sure what reps and sets are? Click here to read how workouts work. This will explain some of the basic terminology that you will need to know in order to understand this program. Now that you know what reps and sets are, you will slowly increase the number of reps you do or the amount of weight you lift over time. This is how your muscles will grow. Over time, you should be able to increase the reps you do or the weight you are working with. This is called resistance progression. Your muscles slowly progress as the resistance is increased. There are actually many ways that you can increase resistance progression, which you can read about by clicking here. For now, you should focus mostly on increasing either the weight you do or by doing one or two more reps on an exercise before increasing the weight.

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The next thing to understand is that your body has more than 600 different muscles. These muscles make up several large groups on your body. The muscle groups are as follows:

Trapezius Deltoids Biceps Abdominals Forearms Quadriceps Buttocks Calves Lower Back / Spinal Erectors Hamstrings Deltoids Lats (Latissimus Dorsi) Triceps

In order to see even progress from your workouts, you will have to make sure that you give each of these muscle groups the attention they deserve. This doesn’t mean that you will train each of the muscle groups equally. Your muscles weren’t all created equally. Some muscles are much larger and much stronger than others. Your back and your legs are going to require a lot more of your time than your forearms are. In general, the larger a muscle is, the more work it’s going to be able to handle. And while the picture above certainly shows a long list of muscles to keep track of, the good news is that you are going to be able to use exercises that take care of several muscle groups at a time. These exercises are called compound movements, or what I like to call YWWASWT exercises. Because these exercises are so difficult and work so many muscle groups at a time, you get an incredible workout that you couldn’t get any other way.

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For example, squats are probably the most intense lifting exercise you can do, and therefore is one of the best exercises. Squats are intense because they work so many muscle groups at the same time. Your quadriceps, hamstrings, buttocks, and lower back erectors are heavily involved in this movement. Nearly all of the remaining muscles of your body are also secondarily involved. Working more muscles at a single time is certainly more time efficient and gets you out of the gym faster, but there’s more to it than that. Working several muscle groups together creates synergy. Synergy basically means that the whole is greater than the sum of its parts. Let me give you a little example that will hopefully make sense. Let’s say we have a wooden board that is capable of supporting 10 pounds of weight before cracking. It makes sense that if you were to place a second wooden board on top of the first, the two boards together would be able to support 20 pounds of weight. When you actually place the weight on top of the boards, however, you quickly discover that the two boards together are able to support more than 20 pounds without cracking. It might be as much as 30 pounds. This is similar to what happens when you work several muscle groups together. The results that you get from doing squats are greater than if you were to train your quadriceps, hamstrings, lower back, and buttocks separately. This is why the YWWASWT exercises should be the core of your workouts. The exercises that isolate a single muscle group should not be taking up the bulk of your workouts. Click here to read more about why you should focus on the compound movements. I should warn you ahead of time that you will hate doing the heavy lifts like the squat and the deadlift until you can learn to love them. They are the ticket to transforming your body, and if you can learn to love them and do them properly, they will love you back by giving you the body you’ve been looking for. You will develop your base of muscle more quickly than you ever could otherwise. Your body will increase its ability to produce muscle. Your metabolism will increase and you will speed up the fat burning process. Natural hormones will also be released throughout your body that enhance your physical abilities. The compound movements truly are gold, whether you are young or old, male or female. If you feel that you are going to have trouble learning how to love exercise, there is a little secret that will help you start to love exercising. Yes, you will actually love it, but it won’t be easy. Click

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here to read more.

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Let’s get into the workout routine that you will be doing for the next 3 months. The beginner workout routine was designed to avoid being too intense for those who are new to the gym. It is for people who have never touched a dumbbell in their entire lives, and people who need to get in shape. This routine will help you to do the following:
• • • • • • •

Build a base of muscle and strength as quickly as possible Lose fat through an increased metabolism See results by training 3 times per week Avoid overtraining Learn proper technique on the most important exercises Transition smoothly into an intermediate routine Customize the routine as necessary

Over the course of the coming three months or longer, you can slowly add exercises and modify the beginner routine until it looks like the intermediate routine. The intermediate routine involves more exercises overall and uses exercises which are more intense than those in the beginner routine. This is the whole purpose of this exercise schedule, to give you a firm template that you can adjust at your own pace. You’ll start with the beginner routine and adjust it until it becomes the intermediate routine. Move as quickly as your body is ready. Here is the beginner exercise routine: Day 1 Squats Leg Curls Standing Calf Raises Dumbbell Shoulder Press Crunches Schedule: Day 2 Deadlifts Bench Press Close Grip Bench Press Bent Over Rows Dumbbell Bicep Curls

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This routine starts by alternating between day 1 and day 2. For example, you would work day 1 on Monday and Friday, and Day 2 on Wednesday. On the next week, however, you alternate and do day 2 on Monday and Friday, and day 1 on Wednesday. This means you’ll do each workout 3 times in two weeks in the following pattern: 1/2/1 followed by 2/1/2 on the next week, then back to 1/2/1… Sets & Reps: The general rule for your exercises is that you should do 3 sets of 8-12 reps. This is generally the optimal range for stimulating growth in your muscles, but you may choose to go down to 6 reps on many of the heavier exercises. The only exceptions to this general rule are your calves and your abs. Your calves should probably get 15 reps, while an exercise like crunches will probably require 15-20 reps. For each muscle group, do a light warm-up of 12 reps to get started. Each working set should then have progressively more weight and less reps. So, if you’re doing the dumbbell bench press, you might warm up with 40 pound dumbbells and do 12 reps, followed by 8-10 reps at 50 pounds, followed again by a set or two of 6-8 reps at 60 pounds. If you’re barely getting 5-6 reps on your heaviest set, stay at the same weight until your heavy set gets up to 8 reps or so. Once you’re able to do 2 more reps, increase the weight a bit and drop the reps back down to 6 on your heaviest set. If you are able to do 12 reps on your heavy set, you’re probably not lifting enough weight. These should be difficult! As a beginner, you should be taking your sets to failure or near failure, meaning you go to the point where you can’t go another rep further. For the first time in your life, you should be feeling a sense of accomplishment when you fail. In fact, failure is your goal and the whole point of your workout. Remember: Failure to fail is not an option. Rest intervals: Try to allow approximately one minute’s rest between each set. This is not a rule for all exercises, just a guideline. You’ll obviously need a little more recovery time after a set of deadlifts than you will after a set of bicep curls. Time required: Total weight lifting time for the beginner routine is approximately 30 minutes. This assumes that you do 3 sets of each exercise with a one minute break in between. Since there are 5 total exercises, that means you’ll have a total of 15 sets to do.

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If each set takes about 1 minute to perform and you give a minute’s rest between each set, then you will have a total of 2 minutes per set for 15 sets, or 30 minutes total. Naturally, bigger exercises like the deadlift will require a little more rest time between sets. This extra rest time for these heavier exercises is offset by the fact that many of the exercises you do will take less than one minute to complete. You should feel tired at the end of your workout, and your squats and deadlifts should leave you especially drained once you’ve worked up to heavy weights. Be very careful with squats and deadlifts, however. Start with a light weight and be sure to squat properly and do your deadlifts with perfect form. If you’re not careful with these two exercises, you can hurt your back and suffer other injuries. Remember that these exercises are very safe if you do them correctly. Add exercises to your routine as soon as you feel like you have the energy and strength to do so. As you add exercises, your routine should begin to evolve into the following intermediate routine.

Day 1 Squats Lunges Standing Calf Raises Seated Calf Raises Dumbbell Shoulder Press Side Laterals Crunches

Day 2 Deadlifts Bench Press Incline Dumbbell Bench Press Dips Bent Over Bar Rows Lat Pulldowns Dumbbell Bicep Curls

You can find complete explanations on each of these exercises by clicking on the following links: Explanations on how to do each exercise:
• • • • •

Squats Lunges Lying Leg Curls Standing Calf Raises Seated Calf Raises

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• • • • • • • • • • •

Dumbbell Shoulder Press Side Laterals Crunches Deadlifts Bench Press Close Grip Bench Press Incline DB Bench Press Dips Bent Over Bar Rows Lat Pulldowns (Front Variation) Dumbbell Bicep Curls

If you can’t do 6-8 dips, then simply continue to do the close grip bench press until you’re ready for dips. Your intermediate routine shouldn’t take much longer than 45 minutes each time you go to the gym. It’s better for you to workout hard than to workout long -- so get ready and go hard each time. Cardio: As mentioned earlier in this program, cardio can be done at the time that fits your schedule the best. The most important thing is that you just get it in. If it fits best right after your workout, do it right after your workout. Other exercises: You can also find a comprehensive listing of the most common weight lifting exercises organized by muscle group by clicking here. Older Trainees Strength training has been shown to be effective for older trainees as well. They will find that their joints, including the wrists and knees, will become stronger. Bone density will increase for all people, especially those with age. This helps to prevent a decline in bone density that leads to frailty and bone fractures, which are the most common reasons for being put in nursing homes. I hope this helps make the case that even the elderly need some form of resistance training.

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Contact your doctor before beginning, and start with a light weight and go at an easy pace that you can handle. Building Inner Strength As you grow and progress in strength, you will find that you are being strengthened in more ways than just one. Contrary to what you might believe, developing stronger muscles, bones, joints, and having greater physical endurance aren’t the best rewards of strength training. These are the physical outcomes, but the greatest reward that you receive may be the strength you build within. This inner strength is the most important type of strength that you will ever develop. It is this strength that will flow through to every aspect of your life. As your mind and discipline develop, you will find yourself more capable of accomplishing your goals in life. With every difficult exercise that you face, you are training your soul to endure the challenges of life. As you press hard with your last set of squats, run your last mile, and resist foods that harm your body, you are building the will and dedication to succeed in anything that you pursue. Without these types of challenges in life, no human being would ever be able to rise higher than another. And it’s these challenges that we need to learn to embrace in life if we are to fulfill our potential. That is why I believe that the word bodybuilding so poorly describes the act of strengthening your muscles. The word bodybuilding only tells half of the story of what is achieved. Character is built just as strongly as the body is as we press ourselves to achieve new levels of physical accomplishment. The outstanding body that you develop is only an outward display of the inner strength that you have created. Thus the process of transforming your body becomes every bit as much a personal journey as it is a physical one. This is because the mental, physical, and spiritual elements are inseparably connected. The health of each aspect of your life is dependent on the health of the others. The body cannot be strengthened without the mind. You will also notice that the title of this program is Three Months to a New You. Notice that I

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did not call it Three Months to a New Body. The second title would be a gross understatement about what you should accomplish in the next 3 months. While those around you might choose to spend another hour watching their favorite program on TV, you will be choosing to create a stronger person within. When you pick up the weights in the gym, remember that you are strengthening so much more than your muscles. You are creating a new you.

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Your training is only half of the story. Remember the analogy of the gyroscope that we talked about earlier? Your weight training and cardio are supported by the inputs you give your body. You need to eat properly, drink lots of water and get the right amounts of rest.

You’ll want to keep a steady a flow of water coming into your body throughout the day. You can read about a few tips that will help you hydrate your body by clicking here. Getting enough rest is also a top priority. Eight hours of sleep is standard for most people. Your muscles will generally need 3-4 days of rest after a workout before you work the same muscle group again. You can learn more about how to give your muscles the right amount of rest by clicking here. Fortunately, getting your rest and water are extremely easy to do as long as you can make sure that you’re getting the right amounts at the right times. While cooking good and healthy food can be harder, it doesn’t take a terribly intelligent person to figure out how to drink water or how to fall asleep. Most of us can handle that part. Getting enough rest and drinking lots of water are things that I’m just going to assume you already know how to do, so I’m not going to spend a lot of time on it here. That doesn’t make it any less important. These factors are absolutely necessary. But if you’re like most people, you will probably need a little bit more help figuring out what types of food to eat and how to make these foods. That’s what we’re going to discuss here. Before we get going too far on what to eat, I’d like to take a moment to talk about the importance of eating. If that statement sounds obvious to the point of stupidity, then it’s a good Copyright © 2008 www.WorldFitnessNetwork.com. Some rights reserved. 29

thing. The importance of eating should be an extremely obvious thing. It’s not obvious for everybody. You may have encountered people throughout your life who believe that the secret to getting in shape or looking good is to cut back the food you eat and ignore the hunger pains until you lose weight. This kind of thinking is surprisingly common. I’d like to take a moment to dispel these types of myths. Giving your body the right amount of food is what keeps you in shape and helps prevent you from getting fat. Yes, not eating enough food can make you fat. Certainly, people who endure extreme starvation become very unhealthily thin. But you’re probably not going for days and days without food. Instead, you’re giving yourself just enough food so that your body can store it all away as fat -- and please don’t go through extreme starvation to overcome this… we will be discussing better methods here. The point is that your body is smarter than you might think. Many times, our bodies are smarter than we are. If you only eat small amounts of food or skip meals, your body starts to learn that it’s not going to get all the nourishment that it needs. Your body basically says ‘Hey, it looks like this is all the food I’m going to get for I while. I’d better save up as much as I can’. And that’s exactly what your body does; it saves it as fat. Think about it for a moment. What would you do if you lived in place that frequently experienced food shortages? If you knew that you weren’t going to be able to get food for a while, you would take all the food you could get your hands on and store it all in your basement. Same thing happens with your body. If it sees a food shortage coming, it takes all the food it can get and stores it in your body’s “basement” (use your imagination here). This starvation mode comes for three primary reasons: • You’re not eating enough food overall • You’re skipping meals or eating one huge meal each day • You eat all the time but the junk food you eat does not nourish your body So for example, let’s say that your one of those people that always skips breakfast. If you eat dinner at around 6:00 pm each day, and the next time you eat is lunch at 12:00 the next day… then you will be going 18 hours without food on a daily basis. This will starve your body. Or maybe think of it this way. Each day is 24 hours long, but you if you eat only lunch and dinner, then you consume all of your food within a 6 hour period. Six hours is only 25% of the

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day. You are eating 100% of your food within 25% of the time. If you’re eating all of your food within 25% of the day, then your body will hang on to some of its fat and you’re going to lose some of your lean body mass (muscle). We talked earlier about how muscle burns fat even when it’s at rest and helps you to keep the fat off. So on top of the fact that your body has gone into starvation mode and is saving up for the regular famines, you also have less muscle which means that your body is burning even less fat overall. These factors combine and your body starts to burn less and less fat over time. As your body burns less and less fat, your only option to keep losing weight is to starve yourself even more. As this nasty process continues, you eventually reach the point where the survival instinct kicks in and you eat everything in site. Your body does this on purpose… your stomach hates starvation. The hunger pain that you feel is merely your stomach sharing its displeasure with your brain. At some point, you have to give in and start eating again. But when you do, the fat burning is so slow that you pack on all the weight you lost and then some. All you do is make yourself fatter then when you started. This is what happens to people that can’t stay on their starvation diets forever; they gain all the weight back and more since their metabolism has slowed down. Click here to read more about how this happens and about how to speed up your metabolism. So let’s talk about something you can do long-term. The answer is to keep the right amount of muscle on your body. Remember, your muscle eats fat for breakfast, lunch, and dinner. If you’re going to keep your muscle and avoid starvation mode, you’ll need to eat frequently and in the right amounts. This is where the whole idea of eating six meals a day comes from. Your body does best when it is given a constant flow of nutrients instead of the up-and-down roller coaster that makes you fat. Five or six moderate meals a day is the answer. This is also necessary because your body does not store protein. Your body and muscles both need proteins, and so it’s best to keep protein in your system throughout the day. Click here to learn why you need protein every three hours. All of these facts combined should lead us to conclude that breakfast is a very important meal. Again, your body is very smart and often adapts to the situations you put it in. If you are never

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hungry in the morning, it’s only because you never eat in the morning. Start eating in the morning, and you’ll find yourself hungry in the mornings. In fact, the people who live in Asia are living proof of this. Some Asian cultures tend to have very low fat levels even though they eat lots of breakfast. First thing in the morning, these people eat a full meal. Meat, rice, and vegetables right out of bed -- and yes, they eat carbs (rice) with most meals and don’t get fat. I lived over there for two years and have witnessed skinny little people who don’t exercise at all eat like this every day. If you don’t believe me, believe them. Eating breakfast and meals throughout the day is what keeps your metabolism moving so that you can burn fat efficiently. What to eat Probably the biggest reason that fast food restaurants do so well is because we simply don’t know what to cook or we don’t have the time. You must always remember that fast food restaurants are not actually in the business of selling you food per se. Their primary offering is convenience, not nutrition. Changing your body type will require a little bit of learning about what types of foods you should eat. This subject can get very complicated, but I’m going to simplify it as much as possible. This isn’t meant to be a full essay about food -- it’s just an explanation that’s meant to take you most of the way to where you need to go. The most important thing to realize about preparing healthy food is that nutrition almost never comes in a box or put together. When you go to the grocery store and you see a frozen dinner or microwavable food, remember what you are purchasing. These are not meant to be good for you. These are meant to be convenient. That’s why it’s so hard for us to buy healthy food. A healthy pasta salad is nowhere to be found on the shelves of the supermarket. Instead, you have to get the chicken from one place, the veggies from the produce section, and the pasta from the shelves… you have to plan ahead and find the pieces throughout the store. This is how you make healthy food. You buy the healthy pieces from all over the grocery store and combine the healthy pieces into a healthy meal. The very moment that you start purchasing food for convenience is usually the moment that you stop purchasing nutrition.

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What to buy Many of the best foods in most grocery stores are often around the edges of the grocery store. This is where you will find the fresh produce, lean meats, and dairy products. These are the right ingredients to buy and put together to make healthy food. Don’t ever buy junk food or sweets or soda. You will be offered these things at work and in social situations even if you never buy them. Resist these as much as possible. A little bit here and there won’t kill you, but try to keep it down. As a general rule, avoid carbs that are white. Anything made with white flour such as white bread and crackers, or anything made from sugar such as cookies and cakes should be avoided. The nutrition has been removed from these and they will help you to get fat. Your best bet is to buy whole grain breads and pastas. Be careful of the many wheat breads that are simply white bread with food coloring in them. You might feel like a health freak by always trying to buy the foods that say ‘whole grain’, but this is actually a great thing. You don’t have to stop eating pasta because it’s a refined carbohydrate. Instead, buy the whole grain pasta that is healthier and eat the correct portions. Buy brown rice wild rice instead of white or instant rice. We are lucky that we can improve our health by just making a few adjustments to the types and amounts of food we eat. This book would become hundreds of pages long if I were to talk about all the types of food you should eat and why you should eat them, so I’ll just say that you should look for foods that are closest to the way they are naturally, before human processing was involved. Remember, wholesome is derived from the word ‘whole’, and whole foods will nourish and strengthen your body. I’m going to give you a food schedule with a full grocery list of the foods you should buy. You should use the next three months to learn more about good and bad foods. In fact, just cooking the meals you are given in this program and learning through example will give you a pretty good idea of how to eat.

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In general, you’ll want to consume a variety of meats, fruits, vegetables, grains, nuts, beans, legumes, seafood, etc. The standard advice in the nutritional world is that a portion is usually going to be about the size of the palm of your hand or your clenched fist. Try to get a portion of protein and complex carbohydrate (whole grain pasta, brown rice, etc.) with each meal, and get a portion of vegetable with the majority of your meals. Watching your portions sizes is probably one of the most important factors to keeping your body on track. If you eat too much of anything, you will get fat. Eating too much healthy food will also make you fat. Again -- and I’m repeating myself on purpose here -- the typical meal will have 3 small portions that are each about the size of your palm. You should have a portion of protein, carbohydrate, and vegetable together as often as possible. Stay close to this rule as best as you can, and adjust it only as needed to fit your needs. Carbohydrates are included in this program because they are necessary for your body to get the energy it needs. Contrary to what others will tell you, carbohydrates do not make you fat. Eating too many calories is what makes you fat. Your body needs carbohydrates, and if you eat the right kinds in the right amounts, you won’t get fat. You should also try to eat a piece of fruit or two each day, either in the morning or afternoon. I’m not going to include the fruit in your meal plan because you can choose your favorite fruit and because fruit requires no cooking. You can easily buy the fruits you like and eat one or two a day, so make a plan to do this. As we discussed earlier, you should be eating six moderately sized meals a day. I am a realist and know perfectly well that you do not have time to be in the kitchen cooking all day long. If you want to do things the perfect way, you certainly can cook six separate meals throughout the day, but I’m going to try to give you a realistic alternative. My realistic alternative is not to tell you to drink meal replacement shakes for 2-3 meals a day. Meal replacement shakes should not become half of your daily food intake. You can use meal replacements and protein shakes from time to time as a matter of convenience. It’s better to have a protein shake than to skip a meal altogether, but the best solution is to eat real food the way your body was designed to eat it. I’m going to have you cook three meals a day and divide each of these meals into halves. So for Copyright © 2008 www.WorldFitnessNetwork.com. Some rights reserved. 34

example, your lunch that you cook should be big enough to cover 2 out of your six meals in a day. You’ll eat half at perhaps 12:30, cover it up, and then eat the rest at 3:30. This leaves you with the same amount of preparation as for three meals, but helps you to improve your portion sizes and your meal times. If you have a job, get your mid-afternoon meal as a quick break. It shouldn’t take much more than 10-15 minutes to get this meal in. All it takes is a quick re-heat and you’re ready to go. You will prepare your food twice a day, in the morning and at night. At dinner time, you’ll cook enough food for your two evening meals and also prepare your lunch for the next day. This program is designed so that your dinner and lunch will use similar ingredients so that they are easier to cook together. By having a different protein source for your afternoon and evening meals, you’ll be able to give yourself more variety. For example, your lunches and dinners may look something like this. Lunch Dinner Day 1 Beef Chicken Day 2 Chicken Salmon Day 3 Salmon Turkey

This helps you get your protein from multiple sources each day, and you’ll be able to cook lunches and dinners at the same time with similar ingredients. Again, this isn’t the “perfect” way of doing things, but it can work quite well. Since you’re eating six meals in a day, your meal plan might look something like this: 1. 7:00 am- Breakfast 2. 9:45 am- Snack (piece of fruit w/ yogurt, etc.) 3. 12:15 pm- Lunch 4. 3:00 pm- Lunch 5. 6:00 pm- Dinner 6. 8:45 pm- Dinner You don’t have to be 100% perfect when you’re doing this. Shoot for an A- for now and adjust this schedule as needed to fit your day. Just eating six meals a day is more important than eating at the exact time you have scheduled. Try your best to never miss a meal. Bring your food with you in a container. Divide up your lunches and dinners into two meals before you eat them so that you can be sure you’re eating the right amounts. Also remember that this is not an exact science -- sometimes your needs will be more or less than a portion with each meal.

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Building muscle will require a calorie surplus. Your stomach will tell you when you need more food, and you won’t have to force it. Eat more food than the recommended portions if you still feel hungry and if you’re having trouble growing. If your primary goal is to lose fat while maintaining muscle through weight training, start with the initial portion recommendations and see how your body responds after several weeks. This could be all the change you need to make if you’ve been overeating. If you need to, reduce your carbs or total food intake by about 15% and then reevaluate in a few weeks… don’t reduce more than 20% at a time or you could send your body into the fat-saving survival mode. Stopping your meal earlier than you think you should is usually better for most people who are trying to lose fat. Since you are bringing your food with you each day, you can easily eat more if you’re still hungry 15 minutes later. If you’re overeating, however, there’s no healthy way for you to undo the overeating you just did. Eating Out- Cooking your own food is by far the best way to go, and you should do this for the majority of your meals. When you do go out to a restaurant, just try to follow the rules and choose healthy foods to eat. Since restaurants tend to give you way more food than you should eat, separate out your portions before you start eating and take the rest of the food home with you for another meal. These eating recommendations will help you avoid putting your body into a situation where it needs to store everything you eat as fat. As you maintain your muscle levels through strength training, the food you eat will be used to feed the muscles on your body. The muscles on your body will then help you to keep your fat levels low. It is this combination of frequent, well-proportioned meals, proper strength training, and cardio that will help you to achieve the body you desire. Set your goals and aim high. Don’t weigh yourself all the time because the weight scale lies. Your goal is not just to lose weight or gain weight, but to lose fat and build muscle. If you lose fat and replace it with heavier muscle, you won’t lose a ton of weight. But then again, do you really care how much you weigh if you look amazing and people’s heads are turning? For most people out there, losing two pounds of fat per week is the most that you will be able to lose healthily. Losing more than that usually means that you are losing lean body mass or sending your body into starvation mode. Both of these will make your fat loss stop at a point. Let me repeat: you need to accept the fact that two pounds is probably the most fat you can reasonably expect to lose in a week -- unless you are terribly out of shape. People who tell you

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higher numbers than this are putting you on programs that cause you to lose more than just fat. With that having been said, most people can have amazing changes in their body type in just 90 days. Losing 100 pounds will be a 1-year project, but you can gain 20 pounds of muscle (I’ve done it), or lose up to 24 pounds of fat in 90 days. These are significant changes that other people will notice. Making the Change Food should be something that we enjoy. If you’re used to eating junk food and twinkies, your body is probably very used to your old lifestyle and will even go through withdrawals as you adjust -- yes, you will experience something similar to a withdrawal if you’re used to eating lots of sugar. Real food might feel heavy at first, but your body will figure out how to adapt and start becoming healthier with time. Also remember that your metabolism will have to go through an adjustment phase. Think of a rocket that is being blasted off into space. Getting the rocket off the ground and flying is what takes up 90% of the rocket’s fuel. Once the rocket has speed, it’s easy to keep going and maintain that speed. Making these adjustments in your life will be similar. It will be tough at first, but once you get up to speed, it will become much easier to maintain. Your first time buying groceries will be tough too. You’ll probably be lost in the grocery store and your first purchase will cost much more money than usual since you are investing in things like oil, sauces, spices, salt & pepper, etc. The eating recommendations aren’t meant to be perfect. Miracle Whip isn’t necessarily healthy, but a little bit for flavor will help you to eat your sandwich. Frozen foods aren’t as good as fresh foods, but foods don’t lose their nutrition when they are frozen either. So frozen chicken breasts and frozen vegetables will be on the grocery list. These items will bring you some convenience with nutrition. The best part is that you don’t have to worry about frozen foods going bad so fast. Feel free to buy all fresh veggies and chop them if you prefer. I also recommend other timesaving measures, such as buying devices like vegetable choppers and the Foreman contact-cooking grill. These contact grills usually do a great job of cooking frozen chicken breasts without having to thaw them. I just put the frozen chicken breast in and

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within 10 minutes I have chicken to eat. I find this to be very convenient. You’ll become faster with cooking over time as you learn to multi-task. You might prepare other foods and occasionally stir your vegetables as they fry… but it will get easier with time. Just like paying your dues in the gym, you’ll have to pay your dues in the kitchen. This program will give you two full weeks of lunches and dinners. Repeat the menu every two weeks for the next three months. You don’t have to eat only these things if you don’t want. If you don’t like something on the list, change this template to fit your needs. If eating something every two weeks is too much, throw in your own healthy recipes. You’ll have to do this at some point. Caution: If you don’t like to eat things like peas, tomatoes, lettuce, broccoli, or salmon… then you just plain don’t like to eat the food that your body needs to be healthy. Learn to love the food that your body needs. Don’t cut out all the vegetables because you don’t like them. You need vegetables with as many meals as possible. Caution #2: These recipes weren’t meant to impress any master chefs. These are designed for people who are pressed for time and who need some help with cooking delicious food that’s healthy. In the following grocery list, I recognize that a 250 pound man will need to eat twice as much as a 125 pound woman. If a certain item requires you to think about your portions, I’ve told you how many meals it will be used for by placing it in parenthesis (1). So, for example, the first item on the list is a potato (1). This (1) tells you that you will cook potato one time for dinner. Since you are dividing your dinners into two small meals that each have one portion, that means you’ll need to buy two portions of potato. Here’s your grocery list for week 1:
(1) Potato 2 Onions Mushrooms Romaine Lettuce (1) Sweet Potato 2-3 Green Bell Peppers Baby Carrots Salad Mix (3) Red Potato 1-2 Red Bell Peppers 1 Cucumber 2 Tomatoes

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Sprouts Broccoli Frozen Chicken Breast Ground Beef Whole Wheat Tortillas Whole Grain Bread Colby Monterey Jack Cheese Milk Spaghetti Sauce Parmesan Cheese Sweet Pickle Relish Gravy Ground Ginger A1 Steak Sauce Crushed Pineapple Kebab Skewer Sticks

1 Zucchini (1) Fish Fillet (1) Turkey Breast (2) Lean Steak Whole Grain Penne Pasta Tortilla Chips Eggs Honey Pesto Sauce Lemon Juice Mustard Blackened Seasoning Soy Sauce Minced Garlic Extra Virgin Olive Oil

Frozen Peas (2) Turkey Sandwich Meat Frozen Shrimp Canned Tuna Whole Grain Spaghetti Brown Rice Light Butter Salt & Black Pepper Salsa Miracle Whip Parsley Flakes Ground Cumin Italian Dressing Italian Stewed Tomatoes Sugar

The total cost for your first trip to the grocery store can run anywhere from $125-175 based on where you live, when you are reading this, local store discounts, and how much of each item Copyright © 2008 www.WorldFitnessNetwork.com. Some rights reserved.


you decide to buy. Buying a large bottle of olive oil will cost more than a smaller bottle, but you will get a better value. Before you have a heart attack, realize that you will not be spending this much money every week. Like anything else that you get into, there will be some up-front costs. A large portion of your first grocery bill will go to sauces and other items that will last you a long time. Your average grocery bill will average somewhere around $40-50 a week after the first week. Cooking your own meals will be both cheaper and healthier than eating out every day. Here are a few quick shopping and cooking tips: Romaine Lettuce: This lasts much longer in the refrigerator than regular lettuce. It’s healthier, and I personally enjoy eating it more -- especially on sandwiches. Turkey Breast: Most grocery stores will carry some sort of turkey breast in the meat section. Ground Beef: You can buy the 5 pound size and freeze it in a plastic bag. Thaw in the microwave. Brown Rice: Don’t buy the instant rice. The boil-in-a-bag version can save time. Regular rice is also easy to cook. Olive Oil: This is more expensive than other oils. Make this investment for your health. Contact Grill: Many of our recipes use a contact cooking grill like the George Foreman contact cooking grill. I purchased the Hamilton-Beach brand with adjustable heat settings. It cooks frozen chicken breasts, beef, and salmon just great. Here’s your grocery list for week 2:
(4) Stir Fry Steak Strips (1) Fresh Green Beans Chili Powder (2) Salmon Black Beans Whole Wheat Pita Bread Canned Corn

Pretty simple this time around. You’ll just be buying a few new items, and then you’ll just have to make sure that you keep your stock up on the following items: all vegetables such as red & green peppers, onions, lettuce, ground beef, tomatoes, cheese, chicken, turkey sandwich meat, salad, shrimp, tortillas, and brown rice. Just take a moment and look at the next week’s grocery list ahead of time and see what you need to re-stock.

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Once you get going, it’s really just a matter of some small planning for your upcoming meals and keeping your main ingredients stocked. If this is your first time and you have to literally buy everything on the first grocery list, don’t let it get you down. Eating healthy food becomes just as much of a habit as eating unhealthy food. After you do it for a while, you might find that junk food has lost it’s appeal. You’ll crave the healthy foods that nourish your body -- it’s only a matter of time and adjustment, but you’ll never look back.

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Here are the recipes for your upcoming meal plan. Feel free to add your own healthy recipes as you would like; this is just to help you get a running start on eating clean and healthy food. Before you start preparing each meal, be sure to take a moment and read the directions for dinner and the next day’s lunch. Many of these meals will use the same meat and similar ingredients, and you will save yourself the hassle of having to cook the same thing twice if you look ahead and cook with both meals in mind.


Dinner: Mexican Style Baked Fish
fish fillet crushed corn chips 1 tablespoon honey 1/3 cup salsa 1/3 cup shredded cheese brown rice 1 cup baby carrots 1/2 tablespoon light butter Preheat oven to 400 degrees F. Rinse fish fillets under cold water, and pat dry with a paper towel. Spray a baking dish with non-stick spray and place your fish fillets inside. Pour salsa over the top and sprinkle on shredded cheese. Top with crushed corn chips. Bake, uncovered, in the preheated oven for 15 minutes. Cook brown rice according to the instruction from the package. Place carrots in a microwave safe dish. Pour on 1 tablespoon of honey and mix; then add a thin slice of butter to the top. Cover with clear wrap and microwave for 3 minutes.

Next Day’s Lunch: Tuna Sandwich
1 can tuna in water, 2 tablespoons miracle 1 tablespoon crushed drained whip pineapple, drained 1/2 cup cucumber, 1 1/2 tablespoons sweet 1 teaspoon yellow peeled and chopped pickle relish mustard In a mixing bowl, combine tuna, miracle whip, crushed pineapple, chopped cucumber, sweet pickle relish, and mustard. You can toast the bread if you would like, and add butter to the inside to help prevent it from absorbing moisture during storage. Place the tuna in the bread to complete your sandwich.

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Dinner: Steak with Sweet Potato and Broccoli
lean steak sweet potato broccoli

1/2 teaspoon minced 2 tablespoons A1 steak 1/2 teaspoon ground garlic sauce cumin Pre-heat the oven to 350 degrees. Rinse your sweet potato and wrap it in foil. Bake in the oven for one hour. Mix A1 Steak sauce, ground cumin, and minced garlic. Pour the sauce into a plastic bag and add steak meat to the bag. Refrigerate for one hour while potato is cooking, and go do something else until these are ready. Preheat grill to medium-high, and cook the steak on the grill to the desired level of doneness (medium, well done, etc.). Rinse broccoli and place it in a microwave safe dish. Pour 3 table spoons of water on the broccoli and sprinkle a little salt on for taste. Cover the dish with clear wrap and microwave for 3 minutes on high.

Next Day’s Lunch: Steak Quesadilla
lean steak spaghetti sauce 1/4 cup of bell pepper, sliced 1/2 teaspoon salt tortillas 3 mushrooms, sliced 1 teaspoon minced garlic cheese 1/4 cup of onion, sliced 1 teaspoons olive oil

1/8 teaspoon black pepper Slice your steak into strips. Pour 1 teaspoon of olive oil into a pan and heat the oil on medium high for 2 minutes. Place the minced garlic and sliced beef into the pan and stir fry until the meat is cooked to desired doneness. Add sliced mushrooms, onion, and bell peppers and continue to fry for 3 minutes. In another pan, spray some non-stick spray and place a tortilla directly onto the pan. Brush some spaghetti sauce onto the inside of the tortilla. Add 1/8 cup of grated cheese, then your meat and veggies you cooked earlier. Place some more cheese on top and fold the tortilla so that it closes. Cook for 1 minute and then flip the quesadilla to heat the other side. Repeat this 3 times or until all the cheese is melted. Enjoy with some salsa.


Dinner: Pesto Chicken Pasta
Chicken Breasts 8 mushrooms, sliced 1/2 cup pesto sauce

1 tablespoon minced 1 teaspoon olive oil 1 teaspoon salt garlic 1/4 teaspoon black cooked whole wheat pepper pasta First off, start boiling your pasta noodles in a pot of water. Cut thawed chicken into 1/2 inch chunks. Pour olive oil into a pan and heat on medium high for 2 minutes. Put minced garlic, salt, pepper, and your portions of chicken into the pan. Stir for 3 minutes. Add sliced mushrooms and stir for another 5 minutes. Add pesto sauce and stir again for 3 more minutes. Serve the pesto sauce on top of cooked pasta.

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**Note** We traditionally think of a pasta dish as mostly pasta with small toppings. It doesn’t have to be this way; you can use equal amounts of pasta, chicken, and mushroom for correct portions. It still tastes great with pesto sauce.

Next Day’s Lunch: Tuna Pasta w/ salad
1 can tuna in water, 1/3 cup of chopped drained onion 1/2 cup frozen peas salad dressing boiled 1 teaspoon dried parsley cheese miracle whip Place two pots of hot water on the stove and put pasta in one and frozen peas in the other. The peas are done as soon as the water boils and leave the pasta until it’s fully cooked. In the mean time, mix tuna with a light amount of miracle whip. Combine with the pasta, chopped onion, and peas, and grate some cheese over the top and sprinkle on some parsley. You can eat the pasta on top of salad, or serve the salad separately with some dressing. whole-grain cooked pasta salad


Dinner: Turkey Dinner
turkey breast 1 tablespoon butter salad 1 tablespoon milk potatoes, peeled and cut into quarters 1/4 teaspoon salt

Cook turkey according to the instruction in the bag. Serve it with gravy (follow the instructions on the gravy package). In a medium sized pot, place the potatoes cut into quarters in water plus 1/4 teaspoon of salt. Cover and boil for 15 to 20 minutes or until potatoes are cooked through, then drain. Mash the potatoes with a masher, electric mixer, or even the bottom of a cup if you don’t have those. Add butter and milk to taste, then season lightly with salt and black pepper. Gradually beat in the milk and butter until the potatoes have the right consistency.

Next Day’s Lunch: Turkey Sandwich
whole grain sandwich bread tomato turkey breast meat cheese lettuce miracle whip

mustard Toast your bread first if you desire. Place a light layer of butter on each side to help keep the bread from becoming soggy overnight. You already know how to build a sandwich. Make it happen.

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Dinner: Broiled Italian Chicken
chicken breast salad 1/4 teaspoon salt 1/2 cup italian dressing 1 tablespoon butter 1/8 teaspoon pepper Red potatoes 1/2 teaspoon garlic 1 teaspoon lemon

1 teaspoon parmesan cheese Pour Italian salad dressing and chicken halves into a resealable plastic bag. Shake to coat. Refrigerate the bag for one hour or more. Preheat oven to 350 degrees F. Remove chicken from bag, discarding remaining marinade. Place chicken in a lightly greased baking dish, covered with foil, and bake for 50 minutes or until chicken is cooked through and juices run clear. While chicken is cooking Place potatoes into a baking dish. In a bowl, combine melted butter, garlic, salt, pepper, and lemon juice. Pour the mixture over potatoes and sprinkle on some parmesan cheese. Cover the pan with foil and bake in the oven for 30 minutes. Uncover and bake an additional 15 minutes, or until golden brown.

Next Day’s Lunch: Chicken Salad
2 portions of italian style chicken, sliced corn chips 2 portions of salad salasa salad dressing

Cook a piece of frozen chicken in your contact grill on a medium heat setting. When chicken is done, place salad onto a plate and then add your chopped chicken. Serve with salad dressing and a side of chips and salsa.


Dinner: Beef Spaghetti
ground beef onion green pepper 1/2 can Italian stewed spaghetti Sauce whole grain spaghetti tomotoes parmesan cheese Place spaghetti noodles in boiling water. As noodles boil, begin cooking ground beef. Add chopped onion and green pepper as beef cooks. Fry until beef is fully browned. Add 1/2 can of Italian stewed tomatoes and enough spaghetti sauce to fully cover the meat and vegetables. Adjust portions as needed to ensure that you’re getting your proper amounts of vegetable and protein. Serve on top of your correct portion of whole wheat pasta. See day 2 above for description of how to cook broccoli.

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Next Day’s Lunch: Ground Beef Stir Fry
ground beef 3 sliced mushrooms 1/2 tablespoon olive oil 1 tablespoon minced garlic 3 tablespoons soy sauce 1/2 cup sliced onion 10 baby carrots brown rice Sauce 1 tablespoon suger 1/3 sliced zucchini 3 tablespoons green peas

1/8 teaspoon ground pepper Mix sauces together and place half of the sauce in a resealable plastic bag. Add meat to the bag and set it aside for a moment. Slice onions, zucchini, and mushrooms. Fry the ground beef and all of the sauce it’s in together on medium high heat until the meat turns brown. Drain oil. Add 1/2 tablespoon of olive oil and sliced vegetables, carrots, green peas, and the rest of the sauce to the pan. Cook for 5 minutes more while stirring. Cook brown rice according to the instructions in the package.

1/8 teaspoon ginger powder 1/8 teaspoon salt


Dinner: Shrimp Scampi
whole wheat penne pasta raw shrimp, peeled 8 sliced mushrooms 1/2 cup sliced onion 2 tablespoons olive oil 2 tablespoons light butter 1/4 teaspoon black 2 teaspoons lemon juice 1 teaspoon salt pepper 1 tablespoon minced 1 teaspoon dried parsely garlic First, start boiling your pasta. Pour olive oil and butter into a frying pan. Heat on medium high for 2 minutes. Add shrimp, minced garlic, salt, pepper, and lemon juice to the pan. Stir it for 2 minutes. Add sliced onion and mushrooms to the pan. Stir it 5 minutes, and then place on top of cooked pasta. Finish by sprinkling parsley on the top.

Next Day’s Lunch: Kebab and Rice
1/4 cup Italian salad jumbo shrimp 1/2 cup onion, cut into 1 dressing inch pieces 4 fresh mushrooms, cut 1/2 green bell pepper, cut 1/2 red bell pepper, cut in halves into 1 inch pieces into 1 inch pieces wooden skewers brown rice Place 1/8 cup or more of Italian salad dressing and shrimp into a resealable bag. Shake the bag to mix sauces an shrimp. Place salad dressing and chopped vegetables in another bag and shake. Refrigerate the two bags for an hour or more if possible. Drain the bags and discard the marinade. Place your shrimp and vegetables onto wooden skewers in an alternating pattern. Grill the kebabs for 6 minutes or until shrimp turns pink, being sure to turn the skewers occasionally.

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Dinner: Tacos
whole wheat tortilla ground beef black beans tomato lettuce grated cheese salsa Quickly chop up some tomato pieces, lettuce, and grate some cheese. Place black beans in a pot and heat with the burner at medium. As the beans heat, place ground beef directly in a pan and heat on medium-high until the meat turns brown. Cook enough of everything to cover tomorrow’s lunch. Drain the meat and beans. Heat a whole-wheat tortilla for 15-20 seconds in a microwave. Build your taco or burrito and serve with salsa inside.

Next Day’s Lunch: Nachos
low sodium corn chips black beans ground beef tomato grated cheese salsa Keep your chips separate until you’re ready to build your nachos. The chips will go soggy if you place them together with the toppings overnight. Melt the cheese in a microwave when you’re ready to eat; then enjoy with some salsa.


Dinner: Chicken Pita
2 tablespoons blackened 1 teaspoon salt seasoning 1 tablespoon lemon juice 1/3 cup miracle whip 1/2 small cucumber 1 teaspoon minced garlic pita bread lettuce, tomato, sprouts Sprinkle lemon juice on top of the chicken breasts and set them aside for 10 minutes. Pre-heat the contact grill to medium high and put some blackened seasoning salt onto each side of the chicken breasts. Place the chicken in the grill and cook for 10-15 minutes until the chicken is no longer pink on the inside. While chicken is cooking, mix miracle whip, sliced cucumber, sprouts, and minced garlic. Rinse lettuce leaves and pat dry with a paper towel, then cut them into 10 inch pieces. Slice the chicken meat. Cut the top off of the pita and fill with lettuce, tomato slices, sauce mix, and your correct portion of chicken. chicken breast

Next Day’s Lunch: Egg Salad Sandwich
1 tablespoon miracle 1 tablespoon mustard whip 1/2 cup cucumber, 1/4 cup red bell pepper, 1 teaspoon sweet pickle peeled and chopped chopped relish 1 teaspoon dried parsely sandwich bread 1 lettuce leaf Place 4 eggs in water and hard boil them for about 10 minutes or more. Discard the yokes from 2 eggs and keep 2 of the egg yolks. Chop the eggs together. In a small mixing bowl, combine chopped eggs, miracle whip, mustard, chopped cucumber, chopped bell pepper, sweet pickle relish, and dried parsley. Toast the bread and place a light layer of butter on the inside to preserve freshness. Place a piece of lettuce on each side and fill with the egg mixture. 4 hard-boiled eggs

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DAY 10

Dinner: Korean Beef
stir-fry steak meat 3 mushrooms sliced 1 tablespoon olive oil 1 tablespoon minced garlic 4 tablespoons soy sauce 1/2 cup sliced onion 1/3 red bell pepper sliced brown rice Sauce 1 1/4 tablespoon suger 1/8 teaspoon ginger powder 1/8 teaspoon salt 1/3 green bell pepper sliced 1/2 cup broccoli

1/8 teaspoon ground pepper Mix the sauces together and place all the sauce in a resealable plastic bag together with your steak strips. Set the bag aside. Slice up some onion, bell peppers, mushroom, and broccoli into bite-size pieces. In a frying pan, heat your olive oil for 2 minutes. Add your beef and all of the sauce plus all of the vegetables to the frying pan and stir for 5 minutes or until done. Be sure to make enough for tomorrow’s lunches. Cook brown rice according to the instructions in the package.

Next Day’s Lunch: Korean Beef Fried Rice
See above Make enough of your dinner to cover tomorrow’s lunch. To make your lunch, all you need to do is mix the beef and vegetables with your portions of rice and fry together for 3 minutes.

DAY 11

Dinner: Chicken Quesadilla
spaghetti sauce 3/4 pound lean beef 1/3 bell pepper, sliced tortillas 3 mushrooms, sliced 1 teaspoon minced garlic 1 cup mozzarella cheese 1/3 onion, sliced 1 teaspoon salt

1/8 teaspoon black 2 teaspoons olive oil salsa pepper Cut your chicken portions into bite-sized pieces. Pour 1 teaspoon of olive oil into a pan and heat the oil on medium high for 2 minutes. Place the minced garlic and chicken into the pan and stir fry until the chicken is white and fully cooked. Add sliced mushrooms, onion, and bell peppers and continue to fry for 3 minutes. In another pan, spray some non-stick spray and place a tortilla directly onto the pan. Brush some spaghetti sauce onto the inside of the tortilla. Add 1/8 cup of grated cheese, then your meat and veggies you cooked earlier. Place some more

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cheese on top and fold the tortilla so that it closes. Cook for 1 minute and then flip the quesadilla to heat the other side. Repeat this 3 times or until all the cheese is melted. Enjoy with some salsa.

Next Day’s Lunch: Turkey Sandwich

See day 3 above.

DAY 12

Dinner: Baked Salmon
salmon fillet 1 tablespoon lemon juice 1 tablespoon soy sauce green beans 1 teaspoon salt brown rice 1 tablespoon blackened seasoning 1 teaspoon minced garlic

1/2 teaspoon black pepper 1 teaspoon dry parsley 1/3 cup water Rinse your correct portion of salmon and pat it dry with a paper towel. Pour lemon juice on top of the salmon evenly, and then sprinkle salt and blackened seasoning on top of the salmon. Set it aside for 20 minutes as you pre-heat the contact grill and prepare the green beans. Lightly spray the grill surface with non-stick spray and then grill the salmon for 10 minutes or until fully cooked. Rinse your correct portions of green beans and snap off the ends. Place them in a pan. Add soy sauce, black pepper, minced garlic, and dry parsley. Cook on high until the water boils, then reduce the heat to medium-low and cook for 10 more minutes. Cook brown rice according to instructions on the package.

Next Day’s Lunch: Salmon Salad & Chips
1 salmon fillet salad salad dressing chips salsa Cook your correct portions of salmon just like the dinner described above. Place some salad on a plate and then place the salmon on top. Add some light salad dressing and serve with chips and salsa.

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DAY 13

Dinner: Broiled Ginger Chicken
chicken breast meat 1/8 teaspoon ground ginger 1 tablespoon butter 1/4 cup miracle whip 1/8 teaspoon chili powder 1/2 teaspoon minced garlic 1 teaspoon lemon juice 1/2 tablespoon soy sauce red potatoes, cut into quarters 1/4 teaspoon salt

1/8 teaspoon black 1 teaspoon grated pepper Parmesan cheese canned corn Preheat oven to 350 degrees F. Place potatoes in and 8x8 inch baking dish. In a bowl, combine melted butter, garlic, salt, pepper, and lemon juice. Pour mixture over potatoes. Sprinkle parmesan cheese over potatoes. Bake, covered, in preheated oven for 30 minutes. Uncover and bake an additional 15 minutes, or until golden brown. Cut chicken breasts in half length wise. Set the oven to broil and pre-heat for 5 minutes. Combine miracle whip, soy sauce, ground ginger, and chili powder. Lightly spray a baking pan with non-stick spray and place your correct portions of chicken into the dish. Brush the sauce mix over the chicken and broil for 3 minutes on each side. Brush the chicken again and broil for 2-3 minutes longer on each side or until juices run clear.

Next Day’s Lunch: Chicken Pita

See day 9 above.

DAY 14

Dinner: Steak Fajita
1/4 cup olive oil 1/4 teaspoon chili powder steak strips salsa 1/4 cup lemon juice 1/4 teaspoon black pepper red potato 5 mushrooms 1 tablespoon minced garlic 3/4 pound stir-fry beef tortillas

1/2 green bell pepper, sliced 1/2 red bell pepper, 1/2 tablespoon olive oil 1/8 teaspoon black sliced pepper 1/4 teaspoon salt 1/2 onion sliced 1 tablespoon minced garlic In a bowl, mix up olive oil, lemon juice, minced garlic, and black pepper. Place half of the sauce along with your meat in a resealable plastic bag and let marinate for 3-4 hours. Drain and discard the marinade. Heat a 1/2 tablespoon of olive oil in

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a pan for one minute. Add sliced onion, mushrooms, bell peppers, 1/4 teaspoon of salt, and 1/8 teaspoon of black pepper. Stir on medium high until the onions become clear. Drain the juice and place the vegetables into a dish. In the same pan, cook the marinated meat until the meat reaches the desired level of doneness and then drain the juice. Microwave a whole wheat tortilla for 20 seconds to warm it up and serve with fajita meat, veggies, and salsa if desired.

Next Day’s Lunch: Steak and Veggies
fajita meat and veggies red potato Cook fajita meat and veggies as described above. Mix them together. Cook red potatoes as described in day 13. Serve steak and veggies with red potatoes.

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If you stick to the program outlined above and follow the principles you’ve been given here, it’s only a matter of time before you have created a new you. Don’t just believe that it can happen, see it happening. Realize that it is only a matter of time, effort, and applied knowledge. If the effort ever begins to feel too difficult, think about how you will feel when you have obtained your goals. How will you feel when you look at yourself in the mirror and see a new person? How will you feel when you become more attractive to others? When you find yourself treated with more respect? Imagine how it will be to wake up with energy each day and have the confidence that you can achieve what you have set your mind to. I couldn’t begin to cover all the ways your life can be effected by the changes that you will make through this program. But realize that the different aspects of your life are all tied together. As you improve the physical aspect of your life, you also improve the social, mental, and spiritual aspects of your life — and by improving these, your confidence is also strengthened. Your mind is sharpened as you have the energy to become more alert and aware… With every workout you improve your inner strength and your physical abilities until you reach the point of achieving your own personal nirvana. This nirvana is very real and it flows through your veins with every beat of your heart. Yes, this nirvana has a scientific name. We call it endorphins, and it flows through our blood as we become stronger. It brings us to a higher level of appreciation for who we are and what we can become. So, as your life improves over the next three months, be sure to look beyond yourself. If all you do in this life is just improve yourself, you will not have achieved your full potential. You also have the potential to help the people around you to improve. The key is to understand that by helping others, you are also helping yourself to grow and you are making the world a better place. If you have enjoyed reading this program and feel excited about what the upcoming months will hold, email this program to your friends and family members. You have received one copy of this e-book, so be sure to give more than you have received by Copyright © 2008 www.WorldFitnessNetwork.com. Some rights reserved. 52

sending this e-book to more than one or your friends or family members. Also, feel free to post it online on your website or in blogs and online forums. Help others to make the same improvements that you will be making. By helping the people around you, you will be making your world a better place. Thank you for your time and commitment Take a Continuing Action I would like to invite you to visit my website, www.WorldFitnessNetwork.com and become and active reader and community member. New content is added to the site on a regular basis that can help you on you journey as you learn how to improve your workouts and habits. Also, if you have enjoyed reading this e-book, please take 5 minutes to subscribe to the World Fitness Network RSS feed by clicking here or receive email updates by clicking here. New features are added from time to time and will be available only to RSS subscribers, and subscribing to the RSS feed will help you to keep up to date on the newest content released on WorldFitnessNetwork.com. You can unsubscribe at any time if you really dislike free content. What is RSS? RSS is a way of subscribing to an online site. In many ways, it’s just like subscribing to your favorite magazine. For example, if you want to get your favorite magazine, you could go to the nearest magazine stand and buy a copy. Of course, this means extra travel since you have to go there each time to get it. On the other hand, you could subscribe and have the magazine delivered directly to your mail box. RSS is the same. It’s a free service provide by companies such as Google and Yahoo. Instead of going out to a website every time, you select your favorite reader program (think of a mailbox) to have all of your web content sent to. If you have a Gmail account, you might pick the Google reader to get your web content for you, or you can even have content sent to your email inbox. Other readers are also available, and setting up an account only takes a moment. You can watch a video that explains more about what RSS is by clicking here. My ultimate hope is that you will add my website to your RSS reader if you haven’t already. Just click here and follow the simple steps. This increases the number of readers and simply helps to create a more vibrant community. As we discussed above, this free service has many benefits, and your support is greatly appreciated.

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