Morning EAT Choose an Option from Meal 1. Mid-Morning EAT Choose an Option from Meal 2. daily schedule. Lunch EAT Choose an Option from Meal 3

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1 One of the secrets to managing your weight is to eat six small meals a day. Keep your metabolism in high gear by feeding your body every few hours! Below is a suggested schedule to follow. Morning EAT Choose an Option from Meal 1 Mid-Morning EAT Choose an Option from Meal 2 daily schedule Lunch EAT Choose an Option from Meal 3 Mid-Afternoon INCREASE YOUR HYDRATION Continue to drink plenty of water throughout the day EAT Choose an Option from Meal 4 Dinner EAT Choose an Option from Meal 5 After Dinner EAT Choose an Option from Meal 6 Note: 1. Try to drink at least ½ of your ideal body weight in fluid ounces of water daily. 2. Try to eliminate any starchy carbs (bread, pasta, rice, corn, potatoes, etc.) after 4pm. 3. Try to space meals approximately 2 ½ - 3 ½ hours apart.

2 Meal Plan for female weight loss Meal 6 Meal 5 Meal 4 Meal 3 Meal 2 Meal 1 Option 1 Option 2 Option 3 4 Egg White Omelet with Vegetables Protein Shake with Almond, Coconut, or Rice Milk Add Low-Fat Yogurt or Fruit ½ Cup Juice (orange, apple, grape, etc.) 1 Cup Dry Oatmeal (cooked with water) or other whole grain cereal. 1 Cup Almond, Coconut, or Rice Milk Option 1 Option 2 Option 3 1 Low-Fat Yogurt 1 Cup Low-Fat Cottage Protein Shake with Water Cheese Option 1 Option 2 4 oz. Lean Protein (chicken or turkey 1 Can Tuna (water packed) breast, tuna, white fish) 1 Tossed Salad (approximately 2 Cups) 1 Tbs. Avocado Oil & Juice of ½ Lemon 1-2 Tbs. Apple Cider Vinegar or 2 Cups Raw Vegetables 1 Tbs. Olive Oil & Juice of ½ Lemon 1-2 Tbs. Apple Cider Vinegar or 1 Tbsp. Olive Oil & Juice of ½ Lemon or ½ Tbs. Balsamic Vinegar Option 1 Option 2 Option 3 Option 4 ¼ Cup of Nuts Protein Shake 2 Cups Raw 1 Cup Low-Fat (Almonds, Walnuts, with Almond, Vegetables Cottage Cheese Pistachios) Coconut, or Rice Milk Option 1 Option 2 4 oz. Lean Protein (chicken or turkey Protein Shake with Almond, Coconut, breast, tuna, white fish) or Rice Milk 1 Tossed Salad (approximately 2 Cups) or Spinach Salad 1-2 Tbs. Apple Cider Vinegar or 1Tbps. Olive Oil & Juice of ½ Lemon or ½ Tbsp. Balsamic Vinegar Steamed Vegetables (No corn, potatoes, or carrots) Option 1 Option 2 Option 3 Option 4 Protein Shake Low-Carb Protein 1 Cup Air Popped 1 Tbs. Peanut with Water Bar Corn Butter

3 Meal Plan for male weight loss Meal 6 Meal 5 Meal 4 Meal 3 Meal 2 Meal 1 Option 1 Option 2 Option 3 6 Egg White Omelet with Vegetables Protein Shake with Almond, Coconut, or Rice Milk Add Low-Fat Yogurt or Fruit ½ Cup Juice (orange, apple, grape, etc.) 1 Cup Dry Oatmeal (cooked with water) or other whole grain cereal. 1 Cup Almond, Coconut, or Rice Milk Option 1 Option 2 Option 3 1 Low-Fat Yogurt 1 Cup Low-Fat Cottage Protein Shake with Water Cheese Option 1 Option 2 6 oz. Lean Protein (chicken or turkey 1 Can Tuna (water packed) breast, tuna, white fish) 1 Tossed Salad (approximately 2 Cups) 1 Tbs. Avocado Oil & Juice of ½ Lemon 1-2 Tbs. Apple Cider Vinegar or 2 Cups Raw Vegetables 1 Tbs. Olive Oil & Juice of ½ Lemon 1-2 Tbs. Apple Cider Vinegar or 1 Tbsp. Olive Oil & Juice of ½ Lemon or ½ Tbs. Balsamic Vinegar Option 1 Option 2 Option 3 Option 4 ¼ Cup of Nuts Protein Shake 2 Cups Raw 1 Cup Low-Fat (Almonds, Walnuts, with Almond, Vegetables Cottage Cheese Pistachios) Coconut, or Rice Milk Option 1 Option 2 6 oz. Lean Protein (chicken or turkey Protein Shake with Almond, Coconut, breast, tuna, white fish) or Rice Milk 1 Tossed Salad (approximately 2 Cups) or Spinach Salad 1-2 Tbs. Apple Cider Vinegar or 1Tbps. Olive Oil & Juice of ½ Lemon or ½ Tbsp. Balsamic Vinegar Steamed Vegetables (No corn, potatoes, or carrots) Option 1 Option 2 Option 3 Option 4 Protein Shake Low-Carb Protein 1 Cup Air Popped 1 Tbs. Peanut with Water Bar Corn Butter

4 water Water is the forgotten nutrient. It is crucial to every function in the body: temperature regulation, circulation, metabolism, immune system, and waste elimination. A body is more than two-thirds water. Dehydration can affect performance and drastically slow down weight loss. You should try to drink one half of your ideal body weight in ounces of water daily. My recommended daily intake of water is ounces (one half of my ideal body weight). Drinking enough water is the best treatment for fluid retention. When your body is not getting enough water, it perceives a threat to its survival and tries to hold on to every drop. The best way to overcome this problem is to give your body what it needs plenty of water. Only then will stored water be released. Water suppresses the appetite naturally and helps your body metabolize stored fats. An overweight person needs more water than a person at their ideal/healthy weight. water intake tips Don t use thirst as an indicator of how much water you should drink. By the time you become thirsty, you are already dehydrated. You will quench your thirst before you replenish you body s water needs. Don t try to lose weight by not replacing water lost during activity. Try to drink at least four ounces of water every fifteen minutes of exercise. Don t try to wear rubberized or heavy clothing to increase perspiration and weight loss. You can increase your core temperature and cause severe health problems and possibly death. Weigh yourself before and after a workout. Whatever you lose, replenish with water.

5 protein protein intake My recommended daily intake of protein is grams. (See figure 1 on opposite page.) Protein is the building block of muscle. It is essential in helping you achieve and maintain your ideal body composition. Next to water, it is the most plentiful substance in your body. Protein us used for tissue growth and repair as well as a host of other biochemical processes. During digestion, protein is broken down into its smaller components, called amino acids. There are 22 amino acids known to be vital to the human body. Of these, nine are labeled as essential amino acids because they cannot be manufactured in the body by using other amino acids. Essential amino acids must come from your diet. Because your body can t store protein as protein, a new supply must be taken in daily. Just like any other food source, to much of a good thing can be bad. The average person can only break down grams of protein in a 2 ½ hour time period. Additional protein consumed will be converted to fat. It is best to eat more frequent smaller meals than the traditional three large meals per day. protein sources Most animal proteins, including eggs, meats, fish, poultry, and dairy products contain reasonable amounts of all nine essential amino acids. When legumes or vegetables are eaten alone, the body cannot take advantage of its protein; therefore these foods are considered incomplete proteins. However, by eating combinations of these vegetarian based proteins, you can make up for their deficiencies and create a complete protein. These food combinations are called complementary proteins. Keep in mind that many of the best protein sources are also sources of fat. Beef, eggs, and dairy all contain significant amounts of fat and cholesterol. Choose wisely. Foods like egg whites, fish, chicken breast, and buffalo are all very lean and great sources of protein. When choosing dairy products, stick with skim or 1% milk and low-fat yogurts or cottage cheese. Protein shakes are a great source of clean protein. Add water to a protein shake bottle for a 145-calorie snack. Or mix with almond, coconut, or rice milk instead. Sprinkle protein on oatmeal, fruit, or yogurt for a healthy meal.

6 figure 1: determining your protein intake Use the following formula to determine your daily protein needs: Ideal Body Weight x Physical Activity Level = Daily Protein in Pounds (see below) Requirement Levels Physical Activity.5 Sedentary Lifestyle.6 Light walking, jogging, or fitness training.7 Sports participation or moderate training three times per week.8 Moderate daily weight and or cardiovascular training.9 Heavy daily weight training.10 Heavy daily weight training plus sports participation For a quick reference to find your daily protein requirement in grams, use the following chart Ideal Weight Physical Activity Level

7 exercise While nutrition is paramount in achieving an ideal body composition, exercise is every bit as important in helping you reach and maintain your goals. When designing an exercise program, there are three components that need to be addressed: cardiovascular exercise, resistance training, and stretching. No fitness program is complete without all of these vital parts. cardiovascular exercise Cardiovascular exercise burns calories and elevates the metabolism for hours after the session is over. Cardiovascular exercise requires keeping the heart rate elevated for an extended period of time. The best way to do this is through repetitive activities like walking, jogging, cycling, or through many of the various exercise machines like the elliptical trainer or stepper. Use the F.I.T. (Frequency, Intensity, Time) principle to determine what is best for you. Frequency Intensity Time You should strive to maintain a target heart rate between 70% and 80% of your maximum heart rate. Use the formula below to determine your range You should try to do cardiovascular exercise at least 3-5 times each week Each of your cardiovascular workouts should last 30 to 60 minutes or more. 220 Age Maximum Heart Rate x.7 Maximum Heart Rate x.8 Heart Rate Intensity Formula = = = Max Heart Rate Low End of Range High End of Range

8 pulse & target heart rate heart rate Your pulse is your heart rate, or the number of times your heart beats in one minute. Pulse rates vary from person to person. Your pulse is lower when you are at rest and increases when you exercise (because more oxygen-rich blood is needed by the body when you exercise). Knowing how to take your pulse can help you evaluate your exercise program. If you are taking heart medicines, recording your pulse on a daily basis and reporting the results to your health care provider can help your provider determine if the medicines are working properly. how to take your pulse 1. Place the tips of your index and middle fingers on the palm side of your other wrist, below the base of the thumb. Or, place the tips of your index and second fingers on your lower neck, on either side of your windpipe. 2. Press lightly with your fingers until you feel the blood pulsing beneath your fingers. You might need to move your fingers around slightly up or down until you feel the pulsing. 3. Use a watch or a clock with a second hand. 4. Count the beats you feel for 10 seconds. Multiply this number by six to get your heart rate (pulse) per minute. check your pulse x 6 = (beats in 10 seconds) (your pulse)

9 resistance training Muscle is the thermostat that controls your metabolism. The more lean tissue you have, the more calories you burn in a day. The best way to build muscle is through regular resistance training. This can include free weights, machines, elastic tubing, or even manual resistance. Try to do two to three sets of repetitions per exercise for the upper body and two to three sets of repetitions for the lower body. For larger muscle groups like the chest, back, and legs you should do two to three different exercises per workout. For smaller muscle groups like the shoulders, biceps, and triceps you can do one to two exercises per workout. Don t be afraid to increase the weight you are using. Once you can perform all of the reps in a given set with good form, raise the weight. Don t increase the number of repetitions beyond what is listed above. This will increase endurance, but not help in building lean muscle tissue and boosting metabolism. Don t worry; you won t build big muscles just by lifting heavier weights. stretching One of the biggest problems the average person faces is poor flexibility. Tight muscles are weak muscles. They also cause poor posture, which can lead to back problems and injuries. Stretching can be done daily. Hold each stretch to the point of pressure, not pain, for seconds. Note: Exercise is a physical activity that has potential physical risk.

10 chest Incline Dumbbell Press Chest Machine Fly 3 Sets Reps triceps Laying Dumbbell Extensions Bench Dips 2 Sets Reps biceps Dumbbell Preacher Curls Dumbbell Hammer Curls 2 Sets Reps back 1 Arm Dumbbell Rows Laying Incline Bench Row 3 Sets Reps shoulders Dumbbell Shoulder Press Dumbbell Side/Front Raises 2 Sets Reps legs Leg Curls Lunges 3 Sets Reps