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14 Day Guidelines
1. Focus on daily behavior as opposed to results. (Little bitty steps)
2. Start with drinking plenty of water .5 Gallon of Water per day. (Body 70% water)
3. Prepare your meals ahead of time so they are ready when its time to eat.
4. Always eat at assigned Meal Times - If meal schedule doesn't work it can always be adjusted.
5. No high Carbohydrates after 6pm unless they are on your menu (Rice, Potatoes, Pasta, Bread etc.) see second page.
6. Do 10-45 minutes of Cardiovascular on the Treadmill for first 14 days.
7. Treadmill Only (10-15% incline at a speed of 1.8 to 3.2 - do not exceed 3.2)
8. Keep Heart Rate between 120-150 beats /min.
9. Every 7 Days after the 14 day Program a cheat day is recommended.
How much Protein do I need?
http://www.maxsportsmag.com/science/issue18/18s4.htm
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