Remember This? (from page 1)
Realizations:
As you get closer to your goal it will be more difficult to lose weight as 2 things begin to happen:
a) your body becomes more efficient and operates at a lower metabolic rate, and
b) your body will try to reach it's ideal weight which it figures is "the heaviest you ever were."
AND
Realistic Counteractions:
If the above realizations are true then that truth can best be counteracted by your continued effort for 1 year through:
a) Exercise:
- To raise your metabolic rate, use the treadmill 3-4x/week at a H.R. between 133-150 and burn 200 calories each time, approx. 28 minutes.
- To tone mans hardest area, do ab exercises according to the enclosed sheets 3-4x/week.
- To build muscle lightly while losing fat, do a upper body workout 2-3x/week doing 2-3 sets of 12 per exercise.
WELL...
In addition to the ab exercises this program gives you, sooner or later you are going to find that cardio is important to do at least twice a week! There's simply no way of getting around this, because as you gain a little once in a while when you're down in weight (because of the body becoming more efficient and operating at a lower metabolic rate), you will want to fine tune with a little more cardio workout here and there. I also understand that everyone of you is starting at a different level of fitness and age.
SO HERE ARE MY RECOMMENDATIONS AND ALTERNATIVES
1. Make sure you consult your doctor so you can complete as much of this program as possible without jeopardizing your health. Do not simply allow him/her to suggest another program! This one works!
2. If you can't complete the full ab exercise routines, do as much as you comfortably can for each exercise. Some attempts and stretching is better than none at all.
3. If the treadmill looks like its gonna kill you at that rate, rather than not do it at all, simply start slower
OR
Try going for a brisk 20 minute walk at least 3 times a week
AND
You may want to add something like Billy Blank's TAE BO Workout Video to your cardio workout a couple of times a week. Here you can begin as easily as you need to, and advance at your own rate. You can purchase these at Hy & Zels or phone 1-877-228-2326.
Thank-you for allowing me to give you something that's gonna really become your own. If you need to readjust your charts in 3 months because you've lost 24-30 pounds, please do! Please be dedicated!
