The Workout

Monday through Saturday of both weeks, do some form of aerobic exercise (i.e., fast
walking, jogging, or bicycling) for 30 minutes, morning and evening, at about 70 to 80
percent of your maximum capacity. In addition, add the following moves:

MONDAY, WEDNESDAY, FRIDAY

Do two sets of the following:

15 push-ups. Try the military kind.

20 biceps curls with five-pound weights. Stand straight. Keeping your elbows at your
sides, bend your arms and lift the weights to your shoulders, then lower.

20 triceps kick-backs with five-pound weights. Bend forward at a 90-degree angle and
place the weights by your hips. Extend your arms behind you, then back to your hips.

20 front and side shoulder raises with three-pound weights. Keeping your arms straight,
lift the weights in front of you to shoulder height, then lower. Repeat, lifting weights to
sides.

20 rear-deltoid lifts with three-pound weights. Stand with your feet together and bend
forward at a 90-degree angle. Lift the weights straight out to your sides to shoulder
height, then lower.

TUESDAY, THURSDAY, SATURDAY

Do two sets of the following:

20 squat-backs. Stand straight, feet shoulder-width apart. Stick out your butt and bend
your knees until your thighs are almost parallel to the floor. Straighten.

20 step-ups on each leg. Stand in front of a staircase or stepping bench and step up onto
one entire foot (not just the ball) while lifting the other knee up to your belly button,
then step down.

15 calf raises. Keeping your torso straight, rise up on your toes, then lower.

40 bicycles. Lie on your back, with your knees bent and fingers laced behind your head.
Lift your shoulder blades and feet an inch off the floor and "pedal" by bringing one
elbow to the opposite knee, then switching sides.

20 lifting crunches. Begin as above. Lift your shoulder blades an inch, then one inch
higher, then another, and lower.
The Meal Plan

Do morning exercises on an empty stomach. Eat your first meal of the day an hour later,
then have a meal every three hours after that. Each meal should consist of one serving of
protein (about the size of your palm), a starchy carbohydrate, and a fibrous
carbohydrate (each the size of your fist). See food choices below. Down 10 eight-ounce
glasses of water a day and take a daily multivitamin.

FOOD CHOICES

Protein: Turkey (white meat) or ground turkey, chicken (white meat), any fish, egg
whites, tofu, beans, low-fat cottage cheese or any low-fat hard cheese (a portion of which
equals three pairs of dice), yogurt.

Starchy carbohydrates: Yams, potatoes, oatmeal, couscous, brown rice, barley,

bulgur, high-fiber cereal, corn, peas.

Fibrous carbohydrates: Broccoli, zucchini, tomatoes, bell peppers, spinach, romaine

lettuce, apples, strawberries, oranges, peaches, pears.

ON SUNDAY

Rest! And eat reasonable portions of whatever you want.

The Eating Diaries: 3 New Diets