Week 1 – (Days 1 –7)
· No sugar. My Carbohydrate intake was 125 grams per day. I didn't count calories.
· 5 Meals a day (snack counts as a meal!) spaced at least 3 hours apart. Please select foods listed in the Food area of the "Tables" section. My snacks were usually sugar free pudding, yogurt, or a yogurt smoothie.
· A multivitamin supplement with calcium and an additional 2000 mgs of Vitamin C daily.
· One-half hour before each meal 3 oz (small juice glass) of Welch's Grape Juice. (Can be any type of grape juice)
· One-half hour before bed – another 3 oz Welch's Grape Juice.
· Three days of 15 minutes of aerobic exercise. (I walked briskly M - W-F)
· Three days of 30 minutes of weight training. (M-W-F)
· One "free" meal on Sunday's of whatever I wanted. (reasonable portion – but the food was whatever I desired)
Remember, NO SCALES and no waist measuring! Week 2 – (Days 8 – 14)
· No Sugary foods! My carbohydrate intake was 160 grams per day. I didn't count calories.
· 5 Meals a day (snack counts as a meal!) spaced at least 3 hours apart. Please select foods listed in the Food area of the "Tables" section. Again my snacks were similar dairy products I ate during the first week, but not always. A hand full of nuts, like almonds, would kill hunger pangs if they showed up. I really felt like I was eating more than ever!
· Continue with the multivitamin supplement with calcium and an additional 2000 mgs of Vitamin C daily.
· One-half hour before each meal 3 oz (small juice glass) of Welch's Grape Juice. (Can be any type of grape juice)
· One-half hour before bed – another 3 oz Welch's Grape Juice.
· Three days of 20 minutes of aerobic exercise. (I walked briskly M - W-F)
· Three days of 30 minutes of weight training. I added more repetitions per set for every exercise. (M-W-F)
NO SCALES or Waist Measuring! I could tell by now that my clothes were pretty loose. I wanted to weigh myself really badly, but I took the scale to my Mothers, so I would not have it there to tempt me!
Week 3 – (Days 15 – 21)
· No Sugary foods! My carbohydrate intake was 150 grams per day. I didn't count calories.
· 5 Meals a day (snack counts as a meal!) spaced at least 3 hours apart. Please select foods listed in the Food area of the "Tables" section. Again I handled snacks as in the previous weeks. Rarely did I have any cravings or hunger pangs by this point.
· Continue with the multivitamin and the same amount of Vitamin C daily.
· One-half hour before each meal 3 oz (small juice glass) of Welch's Grape Juice. (Can be any type of grape juice)
· One-half hour before bed – another 3 oz Welch's Grape Juice.
· Three days of 25 minutes of aerobic exercise. (I cycled between
jogging for three minutes and then briskly walking for one minute
this time M-W-F) I happily did the 25 minutes! It was easy and I felt
great about myself.
· I continued my workouts with the dumbbells and added a few more reps and one more set to all my exercises. My energy was definitely higher than when I had started. I wanted and looked forward to working out by this time.
On day 21, the last day, I ran – I did not walk to get to my scale. I closed my eyes and stopped dead in my tracks because I was afraid. I knew I had lost weight because my clothes were not fitting by three pants sizes.
But how much? I stepped on slowly and then I looked down. I HAD LOST 28 POUNDS IN THREE WEEKS! What is more I felt great and looked good!
The results have been similar for those I have worked with – men and women from all around the globe. Some have lost more, some a little less depending on their habits and individual metabolism. But, EVERYONE gets results they are proud of.
NO W IT'S YOUR TURN!
No comments:
Post a Comment