How to Complete Best of Life Diet Phase 1: Rev Up

Read on to identify the required rate of weekly exercise and level of physical activity expected during each exercise session and the necessary dietary restrictions needed to complete the Best Life Program.

Instructions

Difficulty: Moderate

Things You’ll Need:

• Dumbbells (free weights)
• Jump rope
• Treadmill (optional)
• Outside trail or park
• Dance DVD (optional)

Each Week

1. Exercise in the morning to escalate your metabolic rate, allow your body to sustain an elevated metabolism throughout the day and burn calories long after your exercise session has ended. The key to your success is consistency. Exercise aerobically five to seven days per week to see greater weight lose and more sustained results.
2. Choose a primary exercise. Remember to use good posture; keep your head up, chin straight; make sure your shoulders are aligned with your hips (if walking or jogging) and breathe primarily through your mouth, not your nose. Because you are exercising five to seven times per week, you need to compliment the primary exercise you have chosen with an alternative activity. Examples of common alternative exercises include: outdoor or stationary cycling, rowing, cross-country skiing and swimming. These alternative activities are great choices because they all have high aerobic potential, are convenient and can be sustained for the 20 to 60 minute required exercise time.
3. Work out in the zone (seven or eight on the rating scale) during each exercise session. Try to work up to level eight and remember to sustain all exercise activity for the minimum 20 minutes. Over time you can extend the length of your exercise sessions to the maximum 60 minutes.
4. Incorporate a sensible, low-fat, balanced diet that consists of three meals and two snacks. For breakfast try a three egg-white omelet, a low-sugar cereal or cream of wheat. For lunch try a lean turkey or chicken sandwich, bowl of soup or a salad with chicken. For dinner try pasta with vegetables, pasta with chicken or fish with two vegetables and brown rice. Snack options include (but are not limited to): fruits, 1-ounce pretzels, rice cakes, kow-fat cookies, a baked potato (without butter or sour cream) and air popped popcorn.
5. Assist your weight loss and exercise routine by limiting or eliminating alcohol from your diet, drinking six to eight glasses of water each day, having at least two servings of fruit and three servings of vegetables each day, taking a multivitamin, an omega-3 supplement and a calcium supplement (if you're not getting enough from your diet) and stop eating at least two hours before bedtime.

Tips & Warnings

• Remember to set pacing goals for each exercise session.
• Do not start at level eight. This is the most difficult level to achieve (never mind sustain for a long period of time.)
• Exercise with others whenever possible, but remember to exercise at the pace that is right for you.
• Listen to music to make your exercise session more enjoyable.
• Always consult your physician before starting any diet or exercise program.
• While the Best Life Diet Program encourages you to challenge yourself, it is also important to know your limitations.
• Stretch before and after each exercise session.