PhillyFIT Magazine

cardio every day, but you want to look at every other day for
arms, legs, stomach muscles, etc. So for example on Monday,
Wednesday, and Friday do arms, on Tuesday, Thursday, and
Saturday do legs.
Persistence: No matter how tired or lousy you feel, you must
get yourself to the gym. If you slack off the only person you’re
cheating is yourself. Keep your fitness goals in mind. Keep
visualizing (see Visualizing). Don’t deviate. Give yourself plenty
of time at the gym. I’m an early riser so my gym time is
between 6:00 and 8:00 am.
Exertion: If you’re not breaking a sweat you’re wasting your
time. Do challenging weights; put some meaningful resistance
on your treadmill, elliptical trainer, bike, etc. If you’re trying to
drop weight I recommend the elliptical because it’s more of an
arms and legs involvement. Do at least two miles at a resistance
of ten. Set a pace of four to six mph. Work your way up to
a resistance of fourteen for five to six mph and a distance of
three miles. This may take a good two months to work up to
going to the gym five days a week.
Visualization: Your mind is a very powerful thing. Think about
how you want your body to look and picture it in your mind
clearly. Work to that goal. Your mind can actually help to shape
your body. Don’t concentrate on thoughts like, “I’ve always
had a belly.” Instead think, “I’m going to have a flat stomach,”
and believe it. You can do it!
Diet: Definitely the most important part of the equation. You
can tone your muscles from now till doomsday, but if you’re
storing excess fat you will never see any muscle definition. It
will be hidden by all the padding. That is why the cardio and
exertion factor is so important. You will see results in as little
as four months, and dramatic results at eight months. It’s a
transitional diet, so in the beginning it’s very strict and the supplements
you take are important. Basically, I stuck to green
leafy vegetables and small portions of lean proteins (four to six
ounces). I stuck with all organic and natural.
In closing, I must stress that there is no substitute for diet and
exercise; one cannot work without the other – and I’m living
proof of it. I now have more energy and look and feel the best I
ever have. I’ve put myself in a state of mind where I can see
my fitness goals in my mind and attain them in reality. I’ve dramatically
improved my health and have gained muscle mass and
the body I’ve always longed for. If I can do it anyone can!
+
=
But, Is Your SMILE in the
Shape It Deserves
For supplements, I took Pro-biotics, acidophilus in pill form,
garlic supplements, vitamin D and E, chromium picolinate,
Vitamin C, T-boosters, and amino acid supplements that you
can find at better vitamin stores. After a couple months you can
try re-introducing small amounts of pasta, cheese, or yogurt; but
please be careful. Don’t overdo it and don’t do all three cheats
at once. Skip dessert! This means no cake, cookies, flour or
sugar, etc. One good thing you can eat is egg protein. Eggs are
great for cleansing your system and contain complete proteins.
Another trick is using lots of extra virgin olive oil. I make a
cleansing concoction every morning by placing one ounce of
extra virgin olive oil and six ounces of grapefruit juice in a
shaker container. Shake well for two minutes and drink it
down. This will not only cleanse your gall bladder and liver,
but it helps to soften your skin and calm the stress on your joint
cartilage.
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