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About the Author Former Navy Lieutenant (SEAL) Stew Smith graduated from the United States Naval

Academy in 1991 and received orders to Basic Underwater Demolition/SEAL (BUD/S) training, (Class 182). He has written workouts that prepare future BUD/S students for SEAL Training to include "The Complete Guide to Navy SEAL Fitness and Maximum Fitness" and many other military special ops and law enforcement programs. Stew Smith writes about fitness and acing physical fitness tests and is the founder of Heroes of Tomorrow Fitness an online fitness resource for people seeking military or law enforcement / Fire fighting professions. Basically - anything that requires a fitness test to enter, StewSmith.com has the answer. He is certified by the National Strength and Conditioning Association as a strength and conditioning specialist (CSCS) These books and downloadable manuals can take you from beginner to a combat conditioned veteran. Let these workouts assist you in becoming a better conditioned athlete. The following list is the published books he has written and the downloadable manuals to his credit as well. All books and manuals are fitness related and are simply written accounts of his experience as a trainer and his own athletic history.
Stew Smiths Published Books The Complete Guide to Navy SEAL Fitness Maximum Fitness The Complete Guide to Navy SEAL Cross-training The SWAT Workout Common Sense Self Defense The Special Operations Workout

Introduction
Thank you for reading this free download version of the StewSmith.com basic fitness and health routine. This 45 day program is specifically designed for a beginner to exercise or someone who is rehabilitating after an injury. For the purposes of this program, a beginner is someone who cannot do regular pushups at all or properly, cannot walk a mile in under 12 minutes, or has not exercised in several years. The goals of this program are to help you develop foundational fitness and cardiovascular base you will need to get more fit, lose weight, and reach your goals. Follow up programs are available and will prepare you for the next level of fitness, BUT if you are purchasing this ebook, you should have two goals to accomplish: 1. Build a foundation of fitness and/ or 2. Lose Weight This is a great first time to exercise for younger children as well as for those who have neglected personal fitness for several years. Please take a few minutes to look through the whole book so that you become familiar with all the program components. Bad lower back Check out a FREE ebook: The Lower Back Plan at www.stewsmith.com/lowerbackplan.pdf

Do You Have Time to Exercise??


Do you really not have enough time in your day to exercise? Too many times people say, I need to exercise but I do not have enough time in the day. Or, when they do have the time they only have the energy to lie down and watch TV. Whether you are on travel working late hours or at home dealing with work, family, and other after school events, the schedule below or some version of it will help you get over the hump. Exercise is anything other than sleeping or sitting. Even when you are on the floor flat on your back or stomach you can exercise the torso with abdominal exercise or back other torso exercises. The pushup is a great laying down exercise and an abdominal crunch is just a little bit harder than sleeping. An hour a day is a nice goal to achieve to increase your fitness level and overall health, but even 10-15 minutes is better than nothing and beneficial too.

A little humor from "Todays Cartoon by Randy Glasbergen", displayed with special permission. Please visit Randy's site @ www.glasbergen.com Fitting fitness into a day is a challenge we all face. Exercising is tough after long hours of working at home, office or on the road, but Americans still need to workout as we are creating a generation of people who are obese and have other PREVENTABLE health disorders. Many people who struggle to fit fitness into their schedule actually do a better job at getting the job done IF they take 15-20 minutes prior to starting work for the day and 15-20 minutes after work is done for the day. Even if that exercise is a simple walk before breakfast and after dinner, a 15-20 minute walk at each of these times can significantly help you burn calories that only wind up getting stored as fat. In fact, after any meal, a light walk and some calisthenics will help you to be more energized and ready to do whatever.

Here is a busy day schedule I typically do when long days appear: 0600 early wake up for get 20-30 minutes of some form of cardio done like running, biking, swimming. If on the road, find a pool in a hotel to really wake up for the day. 0700 Eat Breakfast for energy for the day. (See Lean Down Food Plan) 0800 Work 1000 Work - Eat a snack 1230 Eat lunch 1:15 Walk a few minutes 1:30 Work 4:00 Work Eat a snack 6:00 Break for dinner 7:00 Walk or Lift weights or PT for second wind of the long day 8:00 Continue work until midnight if needed Personally, when I have to work 15-18 hour days, I like to get a cardio workout completed the first thing in the morning. This wakes me up fully and I am ready to handle the day ahead. Then, eat a good breakfast full of protein, carbohydrates, and plenty of water. Then pack a snack for about mid morning like an apple, orange, yogurt or a nutrition bar. This will help you from being a ravenous eater at lunch if eating in a restaurant. For lunch have a green leafy salad with some form of lean meat like chicken or fish or boiled eggs. Then, take a 10-15 minute walk to help keep the metabolism going for the afternoon. Afternoon working is much easier if you lay off the breads, simple sugars and focus on eating protein, complex carbohydrates and fiber rich foods. After working the rest of the day, break for a medium sized dinner and try to squeeze in a short workout of weights, calisthenics or if you do not have those facilities, just walk again. But, I find a lifting session or PT really gives me the second wind I need to keep working or playing with the family. I hope these tips will be of use to you as they are common issues seen today. Remember something is better than nothing so at least get out and walk a few times a day

The Five Phases of Fitness (Psychological)


Below are the five phases we all go through when starting a new fitness program no matter what fitness level we are. 1) Make a decision to get healthy...This takes 3-4 seconds but it takes about 23 weeks to make a habit - hang in there at least that long...and BUILD GOOD HABITS. 2) You doubt yourself. It is absolutely natural to have doubts about what you are undertaking. My advice is to start doubting yourself as quickly as possible and get over it. Realize self doubt is part of the process...Even SEAL trainees doubt themselves, but those who become SEALs conquer their doubt. 3) Conquer Doubt - You can do anything you set your mind to. That is what you just told yourself. This is where the mind and body connect. Use the workouts to be a catalyst in all areas of your life: work, relationships, school, etc...I am a firm believer that exercising your body will give you the stamina and energy to exercise your mind spirit and build better relationships with those around you... 4) Associate yourself with fit and healthy people. Now you are fit in mind and body. Your example will inspire others. Be a role model to another heavy person. People will be amazed by your new work ethic and work and play. Eating healthy is now a habit for you too...In fact eating crappy food makes you feel ill slightly.. 5) Set and conquer a goal for yourself. Whatever you like - run, swim bike weight lift...Challenge yourself to run a 10k, lift 400 lbs etc...

The Father Hoog Story


Motivation To Change Your Life From Overweight to Healthy
Changing your life and deciding to do something different because you yearn to is something you read about, but I am here to tell you it can happen to you at any time in your life. Most of us all say to ourselves, "One day, I'd like to do that." One day two men meet for the first time. One, a 52 year old Catholic priest and the other a 28 year old Navy SEAL Lieutenant. The two could never have foreseen the effect they would have on each others lives. I personally know first hand because I am Stew Smith, the Navy SEAL lieutenant.

The priest, Father Hoog, who was from St. Mary's in Annapolis, waited at his table at the Naval Academy Restaurant. I was stationed at the Naval Academy and in charge of the remedial physical fitness program at the time, so I was accustomed to talking to people about fitness. But never had I undertaken such a project. Father Hoog's goal was to become a Navy Chaplain after almost 25 years as a civilian Catholic priest. I knew this was not going to be easy to accomplish and I figured I would put as much into his program as Father Hoog did. Our first visit, was spent getting to know each other and I soon found myself talking about my choice to convert to Catholicism. The first meeting went well as we discovered we both could contribute to each other's lives. We decided that we would meet weekly to exercise and my job was to alter his weekly fitness program to meet the goals specified by the Navy. In turn Father Hoog helped me find faith in the Catholic Church and God. He was always willing to answer my basic questions about Catholicism and faith. Father Hoog had to lose over eighty pounds, be able to do over 40 pushups, 60 situps and run a mile and a half under 13:00. The first week, we took a benchmark test to see where he should begin. Father Hoog could walk a mile, but not run at all. Pushups on his toes, which was the requirement, were nonexistent and his weak lower back was preventing him from being able to do situps. His high blood pressure was an issue as well and he was on medication for it. Week one for Father Hoog was a week of walking, stretching, a few knee pushups and crunches. Everyday, I would see Father Hoog walking around the Naval Academy Campus. It was good to see he was determined to start, but would he keep up the vigor? We also realized that he had to watch the sweets, but decided not to start a rigorous diet the same week as an exercise routine. Exercise to a sedentary person is stressful enough, I did not want to add to the stress, so we decided to wait a month or so before we added a strict diet program. We tripled his water intake, for if there is such thing as a magic solution to losing weight it is WATER. He was drinking nearly a gallon a day and barely able to make it through an entire mass without rushing to the rest room. But the water helped flush his system, enabled the body to burn fat as an energy source more efficiently, and kept his body cool during exercise. Within a few weeks, father Hoog showed no signs of weight loss and was getting frustrated. He was building muscle in areas that were inactive before, but he was losing fat at the same time. Father Hoog did not notice the change in body composition by the scale, but he did notice by the tape measure and the tighter notch on his belt. This was pleasing to both of us, but we still had 75 pounds to go.

Two months into the fitness program, we decided to start monitoring food intake. I made him write down everything he put into his mouth. This proved to be the area where he needed the most help and the documentation of every piece of candy in between meals helped him realize that. Soon he had given up M&Ms, cookies and other sugary snacks for apples, oranges and other fruits. The water consumption helped out in this area as well, for most people confuse hunger with dehydration. A quart of water during the late morning and afternoon helped curb his appetite for lunch and afternoon snacking. It all made sense to him as I mentioned these tips, but changing dietary habits that are 50 years old is as challenging as beginning an exercise program. But Father Hoog was well on his way physically, so I started to have as much faith as he had determination. This was the month that his doctor reduced the high blood pressure medicine as well. So we were making progress. "You do not get out of shape overnight, you can't expect to get back into shape overnight either." I told him. So with that, he shifted into long term mode, which took off the stress on weigh in days. At the sixth month, we had seen much progress. Father Hoog was now running with me for a few miles, then walking a bit in between. Father Hoog started running by just completing 50 yards at a time then walking 50 yards to catch his breath. We repeated this several time during the run / walk. This workout seemed to help rejuvenate the metabolism and melted nearly fifty pounds of Father Hoog away by Spring. It is not easy losing fifty pounds during the winter months, most people in the Northeast gain weight since it is colder outside and fewer activities available. But Father Hoog was now weighing just 230 pounds, could run the mile and a half in the prescribed time and pass the pushup and situps test. Our calisthenics program had paid off. Hundreds of repetitions of pushups, crunches, squats and even pullups and dips, helped Father Hoog add the strength he needed to pass the Navy Physical Fitness Standards for a fifty year old man. Now it was a battle with just thirty pounds. And of course, Father Hoog's own battle not to just pass the standards with the minimums, but he wanted to ace the standards and receive the highest score possible for his age group. This appealed to the Navy SEAL in me naturally, I always disregarded the minimum scores and only saw the maximums as goals. I was amazed! He was still determined to keep on pressing. Accomplishing the physical fitness testing goals were a big relief for us both, but we had no idea how hard the next thirty pounds would be. It was about Easter time now, eight months into Father Hoog's mission of becoming a Navy Chaplain and my mission of becoming Catholic. All along, Father Hoog helped straighten out the Catholics churches views on many controversial topics as well as explain the basics. I was able to do my first Confession with Father Hoog during the Easter week services and I soon was

Catholic. My wife and I took the RCIA classes together, but she was born Catholic. It was good for both of us, especially since I surprised her one day almost a year earlier with the announcement I wanted to become Catholic. The ninth month was depressing. It was the third month in a row on little or no weight loss. Father Hoog only lost five pounds in three months. With twenty five pounds to go, we had to change something to stimulate more weight loss. Father Hoog was stuck on a plateau, so I pushed him off with a course of weight training, more running, swimming and biking. This was the boost Father Hoog needed. Not only did these add challenges to his physical fitness program, it changed to tone of the workouts as well. The workouts were not easier, just different. The change in pace seemed to work. After another two months, we were back on the road to losing weight steadily. Only fifteen more pounds to go. Now Father Hoog's running had skyrocketed to as many as ten miles nonstop. He could do ten pullups, over 60 pushups and 75 situps. Father Hoog well surpassed the maximum scores for his age group. He was now chasing the age group of Navy men ten years younger than him. Then the day came! The day we stepped on the scales and he had lost all the weight he needed to lose. The scales tipped at a "lean, mean, preaching machine" of 200 pounds. We jumped, we hugged, we cried and thanked God. It was a moment I will never forget, in fact it has changed my life in many ways. Two months later, the Navy came to St. Mary's in Annapolis. The church held a ceremony for Father Hoog and I was the Naval Officer who got to swear Father Hoog into the Naval Chaplain Corp. This was an especially happy month for me. My wife gave birth to a beautiful baby girl, Mary Elizabeth. Father Hoog was one of the first guests we had that day and Mary received her first blessing. Once again, Father Hoog impressed upon me that faith and love were as much a part of his life as hard nose determination. The Navy needed a man like Father Hoog and now has him. I was addicted - addicted to that feeling of helping people reach their personal goals. I am now out of the Navy and started a fitness consultant business as well as freelance writing. I now have four fitness books published in the past three years. All using the same principles that I used with Father Hoog. In fact, my most recent book was dedicated to Father Hoog - Maximum Fitness. It features a 52 week workout program, nutritional chapter as well as hundreds of pictures to show beginners how to do the exercises properly. I also write a weekly fitness column for Military.com and have my own website www.StewSmith.com , which is dedicated to helping people reach their fitness goals.

Want a new beginning? Try THIS Workout!!

Getting Started
The following stretching plan will assist you with getting started again safely and without as much post-exercise soreness. Too many people above the age of 30 get injured no matter what they are doing. From shoveling snow, a pick-up basketball game and simply walking across a parking lot in winter, most injuries are strains or muscle pulls that can be prevented with a few simple stretching exercises done daily. The added flexibility will not only assist in injury prevention, but with speed workouts, better enable you to run faster. The following is a stretching routine that can be used whether you are a beginner or advanced athlete. The Television Workout Option: Did you know that there are 10 minutes of commercials for every 30 minute TV show? If you watch TV for an hour and exercise during the commercials, you can actually receive 20 minutes of metabolism charging exercise. See the TV Option Workout in the back or buy the TV Watchers Workout for the complete Twelve Week plan. The Stretching Program Increasing ones flexibility should be the first goal before starting a fitness program. In fact, if you are thinking about beginning a fitness program and you have been idle for many years, you should stretch for an entire week prior to starting running, lifting weights, or doing any calisthenics exercise. It is OK to walk to warm up however. So, your first 1-2 weeks of starting a fitness program should consist of the following stretches 1-2 times a day, drinking 2-3 liters of water a day, and walking, biking or some other non-impact low intensity cardio activity for 10-15 minutes.

Follow the stretching chart after your workout. Hold these stretches or do these movements for at least 15-20 seconds each: Shoulder Shrugs Chest / Bicep Stretch Arm/Shoulder Stretch Tricep/Back Stretch (half moon) Stomach Stretch Lowerback Stretch ITB / Hip Calf Stretch Hamstring Stretch Thigh Stretch - standing of laying on floor Stretch in this order to aid in major muscle group stretching. Stretching the connecting groups of the thighs and hamstrings first will assist in a more thorough stretch of the hams and thighs the major muscle groups of the body. Stretching and Warming Up Holding these stretches for 15-20 seconds is the best way to end your workout. Do not bounce when performing these stretches and inhale deeply for three seconds, hold for three seconds and fully exhale. Do this twice per stretch. This will take you to the 15-20 second time minimum for holding these stretches for optimal results.

Explanations of the Stretches


Arm / Shoulder Circles - Rotate your shoulders slowly in big circles forward and reverse for 15 seconds each direction and as if you were swimming the backstroke and front crawl stroke.

Chest / Shoulder / Upper Back Stretch Grab onto pole or wall and twist opposite of your arm until you feel the stretch in your chest and shoulder connection. Repeat with the other arm. Option two the swimmer stretch: If you can grab your hands behind your back and pull your shoulders back standing upright with chest out. Then role the shoulders forward and take chin to chest.

Arm Shoulder stretch Grab arm with opposite arm and pull it across the body stretching the rear shoulder and upperback. Rotate hands with thumbs down.

Shoulder rotations: This movement helps warm up the rotator cuff of the shoulder joint and is a great one to do if you are about the throw a ball or just need to work on full range of motion of the shoulder.

Torso Twists: Stay in the same position but now twist to the left and right trying to keep your hips facing forward.

Triceps into Back Stretch - Place both arms over and behind your head. Grab your right elbow with your left hand and pull your elbow toward your opposite shoulder. Lean with the pull. Repeat with the other arm.

Abdominal Stretch - Lie on your stomach. Push yourself up to your elbows. Slowly lift your head and shoulders and look up at the sky or ceiling. Hold for 15 seconds and repeat two times.

Lowerback Stretch #1 Cat Stretch Get on all fours as shown and bow your back. Try to take your head as close to your shoulders as possible. Put your chin to your chest and hold for 10 seconds.

Lowerback Stretch #2 Lie on your left side. Place your top leg in front of you. Slowly twist your torso until your shoulders touch the floor. Hold for 15 seconds and repeat on the right side.

As you may know, the lower back is the most commonly injured area of the body. Many lower back problems stem from inactivity, lack of flexibility, and improper lifting of heavy objects. Stretching and exercising your lower back will help prevent some of those injuries. Hip / outer thigh stretch Sit down with your left leg crossed over your right leg. Grab the left leg with both hands around the thigh / shin (with leg bent) and pull toward your chest / then twist. Repeat with the other leg.

Calf Stretch into Achilles Tendon Stretch - Stand with one foot 2-3 feet in front of the other. With both feet pointing in the same direction as you are facing, put most of your body weight on your leg that is behind you - stretching the calf muscle.

Now, bend the rear knee slightly. You should now feel the stretch in your heel. This stretch helps prevent Achilles tendonitis, a severe injury that will sideline most people for about 4-6 weeks. Down Dog Pose Stretch the back of the legs and lowerback with this relaxing yoga pose. Hold for 15-30 seconds Try to keep your heels on the floor.

Hamstring Stretch - From the standing or sitting position, bend forward at the waist and touch your toes. Keep your back straight and slightly bend your knees. You should feel this stretching the back of your thighs.

Thigh Stretch Standing - Standing, bend your knee and grab your foot at the ankle. Pull your heel to your butt and push your hips forward. Squeeze your butt cheeks together keep your knees close together. Hold for 10-15 seconds and repeat with the other leg.( You can hold onto something for balance if you need to OR you can lie down on your hip and perform this stretch.

Tender Shin Exercises: If you get shin splints from running or walking, here are two great exercises to build your shins. Stand on your heels for 10-15 seconds. Repeat a few times and even throughout the day to build your shins. Prior to walking and running, do the foot flex / stretch exercise (2/3 pics) 3040 times each leg.

Heel walk

Foot flex

Foot stretch

Descriptions and pictures of the exercises Regular and knee Push-ups - Lie on the ground with your hands placed flat next to your chest. Your hands should be about shoulder width apart. Push yourself up by straightening your arms and keeping your back stiff. This exercise will build and firm your shoulders, arms, and chest. Use your knees if necessary to complete the repetitions in the workout.

Assisted Push-ups - Using a piece of furniture to place your hands 3-4 feet off the ground, lean into the furniture or wall. Straighten your arms, back, hips, and legs and push yourself off of the firmly placed piece of furniture. Bend your arms so that your chest touches the furniture. Repeat as required. This is a great way to start out if you cannot do any push-ups at all. Bench Dips -Sit on a chair, bench or small table. Place your feet about three feet in front of you as you sit on the very edge of the seat. Now, grab the edge of the seat with your hands, lift your butt off the seat and lower yourself about 4-5 inches below the seat by bending your arms at the elbow.

Lower body Exercises


Squats - Keep your feet shoulder width apart. Drop your butt back as though sitting in a chair. Concentrate on squeezing your glutes in your upward motion. Keep your heels on the ground and keep your shins should be near vertical at all times. Extend your buttocks backward. Do not keep your buttocks over your feet and extend your knees over your feet. This picture is a half squat if you can go down lower without pain then do so.

The 1/2 squat - Intensify your squat by doing 1/2 squats. While in the full squat position, hold the pose and push yourself up and down within a 6 range of motion....just like riding a horse.

Walking squats - This is a regular squat but you add a side hop to it. Squat down in a full squat position. When pushing yourself upward, shuffle your feet to the left or right. Each step, stop and do a full squat. You can alternate left and right steps if you do not have much room or you can do 10 side squats to the left across a room then 10 side squats to the right back to your starting place. Walking Lunge - The lunge is a great leg exercise to develop shape and flexibility. Keep your chest up high and your stomach tight. Take a long step forward and drop your back knee toward the ground. Standup on your forward leg, bringing your feet together and repeat with the other leg. Make sure your knee never extends past your foot. Keep your shin vertical in other words. Muscles used: quadriceps, hams, and gluteus.

Stationary Lunge - Take a big stride forward. Bend both knee as you lower yourself so your front thigh is near parallel to the floor. Lift yourself up so your knees are straight but your feet have remained in the same position. If you have bad knees either avoid the lunge exercise or only go half way down.

Abdominals
When you exercise your stomach muscles, make sure to exercise and stretch your back also. The stomach and lower back muscles are opposing muscle groups and if one is much stronger than the other, then you can injure the weaker muscle group easily - usually the lower back. Regular Crunch - Lie on your back with your feet and knees in the air with the knees bent. Cross your hands over your chest and bring your elbows to your knees by flexing your stomach. Keep your feet on the floor if your lower back is weak or previously injured.

Reverse Crunch - In the same position as the regular crunch, lift your knees and butt toward your elbows. Leave your head and upper body flat on the ground. Only move your legs and butt.

Right Elbow to Left Knee - Cross your left leg over your right leg. Flex your stomach and twist to bring your right elbow to your left knee.

Left Elbow to Right Knee - Cross your right leg over your leg. Flex your stomach and twist to bring your left elbow to your right knee.

Double Crunch - (Legs up) - Lie on your back with your feet in the air. Cross your hands over your chest and bring your elbows to your knees by flexing your stomach AND lift your hips off the floor as if you were doing a reverse crunch. This is two crunches in one movement. (Do not do if you have previous lower back injury)

Bicycle Crunches (Lovehandles)- Peddle your legs back and forth as shown while doing left and right crunches. This is a tough one so if you back hurts stop and save until your back is stronger.

LOWER BACK EXERCISES These exercises are to be done immediately following any large set of abdominals in order to balance out the torso with the opposing muscle group of the abdominals / lower back. You will find that a strong lower back will assist you in completing long load bearing hikes. Plank Pose Another great yoga pose to safely strengthen your stomach and lower back. Hold for as long as you can and build up to 1-2 minutes over time.

Prone Lower Back Exercise #1 - Lie on your stomach with your arms extended over your head. Lift your right arm and your left leg off the ground at the same time and repeat for specified number of repetitions. Switch arms/legs and repeat. Upperback exercise - (reverse pushups) - Lie on your stomach in the down pushup position. Lift your hands off the floor 2-3 inches instead of pushing the floor. This will strengthen your upperback muscles that oppose the chest muscles.

Upperback exercise #3 (Birds) Lie on your stomach with your arms spread to the height of your shoulders. Lift both arms off the floor until your shoulder blades pinch and place them slowly in the down position. Repeat for 10-15 repetitions mimicking a bird flying.

The light weight shoulder workout See Shoulder Workout in Workout chartrefer to these six exercises Do the follow sequence of exercises non-stop for ten reps each: Lateral Raises 10 (palms down) Lateral Raises 10 (thumbs up) Lateral Raises 10 (thumbs down) Front Raises 10 (thumbs up) Cross overs 10 (palms facing away from you) Military press 10 LATERAL RAISE A safe and effective shoulder exercise with light weights or NO weights as well. Over 5 pound dumbbells is not recommended for this exercise. Keep your knees slightly bent, shoulder back, and your chest high. Lift weights parallel to ground in a smooth controlled motion, keep your palms facing the ground. Follow the next SIX exercises without stopping.

THUMBS UP - After performing 10 regular lateral raises, do 10 lateral raises with your thumbs up, touching your hips with your palms facing away from you and raising your arms no higher than shoulder height.

THUMBS UP / DOWN - Continue with side lateral raises. As you lift your arms upward, keep your thumbs up. Once your arms are shoulder height, turn your hands and make your thumbs point toward the floor. Repeat for 10 times, always leading in the up and down direction with your thumbs.

FRONT RAISE (THUMBS UP) - Now, for 10 more repetitions, time to work your front deltoids. Lift the dumbbells from your waist to shoulder height keeping your thumbs up.

CROSS OVERS - With your palms facing away from you and arms relaxed in front of your hips, bring your arms up and over your head as if you were doing a jumping jack (without jumping). Cross your arms IN FRONT of your head and bring them back to your hips for 10 repetitions.

MILITARY PRESS Place one foot ahead of the other as shown and knees slightly bent to reduce strain on your lower back. Exhale as you push the weights over your head for 10 final repetitions in the mega-shoulder pump workout.. Slowly lower them to shoulder height and repeat. Muscles used are shoulders and triceps (back of arm).

Dumbbell Exercises
Biceps Curls Place dumbbells or bar in hands with your palms facing upward. Use a complete range of motion and keep it smooth. Do not swing the weights. Nothing moves but your elbows. Muscles used: biceps (arms).

Hammer Curls This is the same as a bicep curls except your palms are facing your hips. Alternate lifting each dumbbells like you were running - "hip to lip". Use a complete range of motion and keep it smooth. Do not swing the weights.

Tricep Extensions- (Back of the arm) With weights in hands, bring your hands overhead and lower the weight toward the back of your neck. Make certain your elbows remain in one place through movement next to your ears!. Repeat!

Weight Loss Help: The following pages contain light reading concerning diet, nutrition, water intake and exercise. Over the next week, I recommend you to keep exercising and stretching. Also notice the caloric values charts attached and just how much exercise is required to burn off certain foods. The amount of exercise required to do this may deter you from eating that extra helping or midday snack during football games. Enjoy Stew Smith

Exercise and Healthy Eating the First Priority The aim of an exercise program is to lose fat without losing muscle and without reducing metabolic rate. The exercise needs to be customized to fitness level and to specific goal of fat loss. Together aerobic exercise and resistance training are the ideal combination of exercise to achieve fat loss and it should be part of your lifestyle. Aerobic Exercise Aerobic exercise metabolizes calories and raises the metabolic rate. The heart rate needs to be raised to a comfortable level for 20 - 30 minutes at least 3 times per week. By exercising aerobically, calories will be burnt at a rate of 300 + per hour depending on your weight and fitness level. If you consider that just 1 pound of body fat has approx. 4,100 calories, then you can get a rough idea, of just how long it will take to shed those extra pounds permanently. Look again at how long it took to put them on, normally years or a complete lifetime of your own bodily abuse. Personally, I recommend that you work at a level that you know that you can maintain for a minimum of 20 to 30 minutes. The debate comes in, when various fitness bodies suggest training at a high heart rate 75/90 % of max, for short periods or 55/80 % of maximum heart rate for easier longer periods. In short try both methods, unless you are a complete beginner to fitness, in which case I would recommend training at a steady pace for as long as comfortably possible. Aerobic exercise will also raise the metabolic rate for approx. 24 hours after you have finished training. This helps to burn up extra calories and prevents the metabolic rate declining. Resistance (or weight) Training Inactive people lose about 10 % of their muscle mass every 10 years after the age of 25. However with regular resistance training it is possible to regain this muscle mass. Resistance training should be carried out 2-3 times per week for approx. 30 minutes. Although not generally effective as aerobic training for burning calories, resistance training will still burn about 250-500 calories per hour and will raise metabolic rate. Weight training will not develop your body to resemble a body builder, but it will create the ability to burn more calories in a 24 hour period.

Another important point is that muscle will not turn into fat, if you stop training. The muscle tissue will naturally break down and shrink in size. Important point because lean muscle tissue weighs more than body fat, your actual body weight may stay the same, during the early stages of your new lifestyle regime. Dont be alarmed, the weight will come of, however if it does not, your overall ratio of body fat compared to lean muscle tissue, will certainly be in a healthier ratio. Try and avoid using the scales for this reason, unless they can monitor your body fat as well, instead measure your body at various points e.g. your hips, chest, stomach and thighs. Using an item of clothing is also a good way to measure yourself, as with a bit of time and dedication, you will find that the clothing fits you properly. You will at a point lose inches and stop losing weight for about a 2-4 week period typically. Healthy Eating Good nutrition is very important for fat loss, and focusing on health and health promoting foods is far more productive than focusing on fat loss and denial of favorite foods. Adopting a whole food diet, avoiding salt, fat, sugar, additives, preservatives, processed and refined foods, needs to become part of a life style change. By increasing natural foods with a high fiber and water content (fruit and vegetables) more food can be eaten to appease the appetite without gaining weight. A whole food diet also has a much higher vitamin and mineral content than a typical diet containing processed and refined foods. Dieting is such a negative term I like to think of it as eating to lose weight. The following charts compare the caloric value and expenditure values of different foods and activities respectively. It is important to realize just how much work is required to burn off certain foods. For instance, to burn the amount of calories in a chocolate chip cookie, it requires a person to walk vigorously for over 20 minutes. A cookie has a caloric value of 110 calories. A person must walk for a 20 minute time period to burn off that one cookie. Below are others foods and activities to better drive home the seriousness of watching your calories:

Nutrition Section

The Fundamentals of Nutrition


Morning Meal (Serving = fist size) Eat 2-3 servings of any *minimal fat - 1 qt water Mid Morning Meal Eat 1 serving Lunch 1 qt water Proteins boiled egg whites, yogurt, milk, lean meats, protein shake, vege beef stew Slimfast meal bar, boiled egg, GoGurt, Tuna Chicken, tuna, fish, lean meat sandwich on wheat bread, no mayo mix meat with salad Optional peanuts, almonds = high calories Lean chicken, fish, meat, broiled NOT FRIED Carb/Protein mix some fruits like grapes, bananas, blueberries cereal with milk Fruit salad, apple, orange, banana etc Mixed salads with variety of vegetables green leafy lettuce, broccoli, carrots, tomatoes, onion

Mid Afternoon Meal 1 qt water Evening Meal 1 qt water

Optional juice, fruit, vegetable small salad Large Salad above eggplant

Pre Post Workout Meals


Before Your Cardio Workout Carbohydrates 75 100% Prior to running, swimming, biking etcat medium to high intensity levels for 30-40 minutes, it is best to eat a small snack to boost sugar levels in your body especially if your workout is before your morning meal. After a night of sleeping and not eating for over 10-12 hours, you need a boost to help you get through the workout. Fruit or fruit juice is fine 20 minutes Before Your Lifting or PT Workout Carbohydrates 75% & Protein 25% 1-2 hours prior to lifting eat protein foods and carbohydrates so the protein is there for you after the workout. Lifting weights and doing high repetition calisthenics will break down your muscles and require protein immediately after your workout within 30 minutes. Foods high in carbohydrates to replace the loss of glycogen stores

prior to workout and during is fine. Foods with small amounts of protein can be eaten pre-workout and will help post workout requirements of protein too. Sample Ideas for pre-workout snack are: Bananas, apples, oranges, carrots, juice, Gatorade, (any fruit of choice really). Before workouts longer than 30-40 minute, add some protein to stabilize absorption rates so you can last longer: Eat the following about 1-2 hours prior to exercise: Yogurt, protein drink*, milk, boiled egg, slice of meat or cheese, Slimfast meal replacement bar Sip water and carbohydrate drink throughout the workout *Met-rx powder is highly recommended I like to take of recommended amount.

are needed within this time too. For a great rule of thumb after you workout eat protein, carbohydrates and minimize fatty foods. Foods that should be considered are: Pre-workout ideas for lifters / PTers: Bananas, berries, boiled eggs, tuna fish, Met-rx Drink / bar. Protein or carb replacement drinks are great if post workout occurs midday or early morning. See above meal options for protein and carbohydrates sources and these below: Tuna, chicken, boiled eggs, and green leafy salads with tomatoes, broccoli, cucumber, carrots, onions, and light dressing or oil.

Post Workout Meals The key is to replace carbohydrates and electrolytes lost during the workout drink Powerade / Gatorade immediately after workout Another important factor is to add protein to help rebuild muscles see above meal / snack ideas within 30 minutes of workouts DEHYDRATION It is easy to design a dehydration diet that results in losing 10 lb. of water within several days. Many people are encouraged by these rapid results. Dehydration of only 2-3 % of body weight can result in a drop in physical performance. Your body is over 75% water and needs this percentage to remain close to that amount in order to function properly. Sweat is not only water, but salt and electrolytes. These compounds help regulate nerve and muscular function.

Without them entire systems start to break down and this can be fatal. Also, once you stop sweating, there is no mechanism in your body to regulate body temperature and you could overheat and die from heat stroke. Removing additional water from your digestive system by diuretics and laxatives causes the kidneys to overwork and eventually stop functioning. When this occurs the liver assists the body in excretion waste products (if it can) and it stops with its primary mission of metabolizing fat as an energy source. So in a nutshell, you shut down your entire metabolism and your body tries desperately to cling onto any remaining water and fat. This actually can cause the opposite desired affect your body now is retaining water and fat just to survive. I call this camel mode. This process is a vicious cycle. The true way to burn fat and lose weight for the long term is to actually drink water plus exercise. I usually drink over a gallon of water a day but I exercise for more than two hours a day usually. I would recommend 2-3 quarts for women and 3-4 quarts for men per day of water to see huge results in weight loss. The equation looks like this: Fat loss = water + oxygen (from cardio vascular exercise) Typical and safe weight loss amounts range from 2-3 pounds per week from using this formula. Any weight loss more than that and you are losing water weight which will come back as quickly as it left. Exercise and Healthy Eating is the First Priority The aim of an exercise program is to lose fat without losing muscle and without reducing your metabolism the ability to burn fuel / calories for energy. Good nutrition is very important for fat loss, and focusing on health and health promoting foods is far more productive than focusing on fat loss and denial of favorite foods. Adopting a whole food diet, avoiding salt, fat, sugar, additives, preservatives, processed and refined foods, needs to become part of a life style change. By increasing natural foods with a high fiber and water content (fruit and vegetables) more food can be eaten to appease the appetite without gaining weight. A whole food diet also has a much higher vitamin and mineral content than a typical diet containing processed and refined foods. Dieting is such a negative term I like to think of it as eating to lose weight. Together aerobic exercise and resistance training are the ideal combination of exercise to achieve fat loss and it should be part of your lifestyle.

Eliminating Macro-Nutrients? Hello Stew -thanks for your service and your continued support of the military, police and their families in fitness and health. I am trying to lose weight and thought Id try something that would eliminate carbohydrates from my diet for a while? What do you think of that as a weight loss idea? Just as a rule - never eliminate the macro-nutrients your body needs such as protein, carbs, or fat from your diet. There are many diets out there that play around with these critical components of our nutrition. HOWEVER, you can definitely LIMIT them in order to see outstanding results. Of course you would want to accompany your eating plan with an exercise routine that had cardio-vascular and resistance training. BUT - For a challenging test, try to ELIMINATE sugar. This is anything with cane sugar in it. For a short list it means soda, sweet tea / coffee, cake, cookies, and even white bread. Only eat multi-grain bread. You can consume your carbs from fruits and vegetables either before or after a workout. If you are having trouble losing that final 5-10 lbs, once you have eliminated sugar, you will see that final extra 5-10 lbs of fat / water retention around off your belly button area if you are a man and off your hips if you are a women. (Typical results!!!) For instance, I like to workout first thing in the morning when I wake up. I eat a banana and go do a variety of exercises that include running, swimming, weights, and calisthenics. Some days if I do just cardio workout, I will skip the banana and wait to eat after the workout. After workout, I eat a high protein breakfast with fruits to replace lost carbs and drink water as well. For the rest of the morning, I snack on peanuts, almonds, a fiber rich nutrition bar (no sugar) but only a few carbs and more water. For lunch I eat a big salad with a large protein source again like tuna or chicken. The salad is filled with high fiber carbs like broccoli, green leafy lettuce like romaine, onions, almonds,

maybe even some strawberries to top it off. Squirt some lemon juice or a balsamic vinegar type dressing for some added flavor and good fats. After lunch, I do not eat any more carbs during the day except those that come in peanuts, almonds, and other nuts for snacks. At this point, my body will still have enough carbs to function properly for the rest of the day. However, if you workout in the evening, you may want to add a few pieces of fruit or vegetables prior to exercise longer than 30 minutes. During dinner, I have a small salad with large source of protein again. And, if I get hungry during the after dinner hours, I drink more water and have some peanuts, almonds or left over chicken to fill any late evening hunger needs. This has worked for me to get rid of that last few extra pounds being carried around the mid-section, however dropping sugar is difficult for 2-3 days. After that it is really easy to skip the sweets and white breads. So good luck with the last few pounds and remember to mix in any weight loss plan with a solid fitness routine as many people find that by just adding fitness into their world on a daily basis, they do not have to alter much of their diet. By dropping sugar you will save money, lose extra weight, and make your dentist happy.

NOTE: - In the 45 Day Chart workout below, you will see Repeat 5-10 times - Basically, repeat the events under the above phrase until you reach another line. Exercises like Bike 20:00 or Crunch Cycle, fullbody stretch, or shoulder workout ARE NOT to be repeated several times JUST ONCE. Walk / run / bike - 15:00 - This is your cardio exercise choice. Some people prefer to swim, row, bike over walking or running. It is up to you. Get moving and do something for that day. If you wish you can even pick more than one option to do for that day and mix in a walk with a bike or a swim even. Plank 1:00 you will see 1 minute next to the plank pose try to see how long you can hold the plank and build up to 1 minute. The 45 Day Chart is the daily minimal amount of recommended exercise you need to do in this workout plan. The next page after the chart is the supplemental program and is additional exercise to assist with fat burning and abdominal toning IF you feel like you want to continue working out in addition to the 45 Day workout chart.

Day 1 *Walk / run /bike - 15:00 Fullbody stretch

Day 6 Repeat 5 times Walk / run / bike - 3:00 squats - 20 Fullbody stretch Day 11 Walk / run / bike - 15:00 crunches - 50 Fullbody stretch Day 16 Repeat 5 times Bicep curls / tricep ext - 10 squats - 20 / lunges - 10 Fullbody stretch Day 21 Walk / run / bike - 15:00 Shoulder workout Fullbody stretch

Day 2 Repeat 5 times Pushups - 10 / Crunches 10 Shoulder workout Fullbody stretch Day 7 Walk / run / bike - 15:00 Shoulder workout Fullbody stretch Day 12 Repeat 5 times Jumping jacks - 10 Pushups - 10 Fullbody stretch Day 17 Walk / run / bike - 15:00 crunches - 50 Fullbody stretch Day 22 Repeat 8 times jumping jacks - 10 pushups - 10 Fullbody stretch

Day 3 Walk / run / bike - 15:00 Fullbody stretch

Day 8 Repeat 5 times Jumping jacks - 10 Pushups - 10 ( no rest) Fullbody stretch Day 13 Walk / run / bike - 15:00 crunches -50 Fullbody stretch Day 18 Repeat 5 times Pushups - 10 Squats - 20 Fullbody stretch Day 23 Walk / run / bike - 15:00 crunches - 50 Fullbody stretch

Day 4 Repeat 5 times Bicep curls / triceps ext 10 Shoulder workout Fullbody stretch Day 9 Repeat 3 times Walk or bike 5:00 squats - 20 lunges - 10/leg Fullbody stretch Day 14 Repeat 5 times jumping jacks - 10 Pushups - 10 Fullbody stretch Day 19 walk / run / bike - 15:00 crunches - 50 Fullbody stretch Day 24 Repeat 5 times Pushups - 10-15 Squats - 20 / Crunches - 20 Fullbody stretch

Day 5 Walk / run / bike - 15:00 Fullbody stretch

Day 10 walk / run / bike - 15:00 Shoulder workout Fullbody stretch Day 15 Walk / run / bike - 15:00 crunches - 50 Fullbody stretch Day 20 Repeat 5 times Pushups - 10 Squats - 20 / crunches - 20 Fullbody stretch Day 25 walk / run / bike - 15:00 crunches - 50 Fullbody stretch

Day 26 Repeat 5 times Walk / Run / Bike 3:00 squats - 20 / lunges - 10 / leg Fullbody stretch Day 31 Repeat 4 times military press - 10 Tricep ext - 10 / pushups 10 Crunches - 25 Fullbody stretch Day 36 Walk / run / bike - 15:00 crunches - 75 Fullbody stretch Day 41 Repeat 5 times military press - 10 Tricep ext - 10 / pushups10 Crunches - 25

Day 27 Repeat 5 times Bicep curls / tricep ext - 10 Crunches - 20 Fullbody stretch Day 32 Walk / run / bike - 15:00 crunches 50 Shoulder workout Fullbody stretch Day 37 Repeat 5 times military press - 10 tricep ext - 10 / pushups10 Fullbody stretch Day 42 Walk / run / bike - 15:00 Shoulder workout Fullbody stretch

Day 28 Walk / run / bike - 15:00 crunches - 50 Fullbody stretch Day 33 Repeat 5 times walk / run / bike - 3:00 squats - 20 lunges - 10 / leg Fullbody stretch Day 38 Walk / run / bike - 15:00 crunches - 75 Fullbody stretch Day 43 Repeat 10 times jumping jacks - 10 squats - 20 crunches - 20

Day 29 Repeat 8 times Jumping Jacks - 10 Pushups - 10 Fullbody stretch Day 34 Walk / run / bike - 15:00 crunches 50 Shoulder workout Fullbody stretch Day 39 Repeat 5 times Squats - 20 lunges - 10 / leg Fullbody stretch Day 44 Walk / run / bike - 15:00 Shoulder workout Fullbody stretch

Day 30 Walk / run / bike - 15:00 crunches - 50 Fullbody stretch Day 35 Repeat 10 times jumping jacks - 10 pushups 5-10 crunches - 20 Fullbody stretch Day 40 Walk / run / bike - 15:00 crunches 75 Fullbody stretch Day 45 Repeat 10 times jumping jacks - 10 pushups - 10 crunches - 20

Below - Supplemental Fitness Chart Add only if you feel like increasing your cardio / abdominal exercises from above chart. Standard abdominal Standard abdominal Standard abdominal Standard abdominal Follow the above chart for routine routine routine routine the minimum daily amount Do almost daily Do almost daily Do almost daily Do almost daily of exercise recommended Days 1-10 Days 36-45 Days 21-35 Days 11-20 this is supplemental workout ideas walk /bike 20-30:00 walk /bike 20-30:00 walk /bike 20-30:00 walk /bike 20-30:00 *walk/bike/run = walk, bike Shoulder workout Shoulder workout Shoulder workout or run for time given Standard crunch Standard crunch Standard crunch Shoulder workout routine on floor routine on floor routine on floor Standard crunch Add one column on this Reg crunch 50 Reg crunch 40 Reg crunch 30 routine on floor page as the workout Rev crunch 50 Rev crunch 40 Rev crunch 30 Reg crunch 20 progresses as an optional Double crunch 50 Double crunch 40 Double crunch 30 Rev crunch 20 portion to the program. Left crunch 50 Left crunch 40 Left crunch 30 Double crunch 20 Right crunch 50 Right crunch 40 Right crunch 30 Left crunch 20 Side crunches 50 Side crunches 40 Side crunches 30 Right crunch 20 This creates some flexibility each side (love handles each side (love handles each side (love handles Side crunches 10 and a minimum standard for Lowerback Lowerback Lowerback each side (love you go by on a daily basis R arm / L legs lifts R arm / L legs lifts R arm / L legs lifts handles) L arm / R leg lifts L arm / R leg lifts L arm / R leg lifts Lowerback ::30 each way ::30 each way ::30 each way R arm / L legs lifts swimmers ::30 swimmers ::30 swimmers ::30 L arm / R leg lifts rev pushups 30+ rev pushups 20-30 rev pushups 20 ::30 each way birds 20-30 birds 20-30 birds 20 swimmers ::30 rev pushups 10-20 birds 20

Appendix Diet Plan Article / Chart For this diet, the goal will be 5-6 meals a day, spaced out every three hours. The stomach takes about three hours to empty, so try to keep it full but never stuffed. The small meals are just enough to keep you satisfied until your next meal. Remember, when you skip meals your metabolism slows down and you will not burn calories as well. Eating and exercise actually boost your metabolism. The base of the diet will be high protein, enough complex carbohydrates for the workouts, and low fat. If you have your exercise routine all figured out great. If not, one of the eBooks from the Military.com Fitness Store, you will now have the tools to really get lean this summer. Here are the diet recommendations: 6:00 AM Meal 1 (this meal can have more fat because you have all day to burn it off) 5 egg white omelet, you can throw one whole egg in for flavor (Use a little cheese and pepper for taste) if you want add some ground turkey breast, or vegetables) 2 slices of wheat toast or small multi grain bagel (I put low fat peanut butter and sugar free jelly) (The more grains in your bread the better Nine Grain bread is a great toast in this case) Avoid all white breads, pasta, flour etc Work out! DO cardio in the AM. 9AM Meal 2 Post workout (eat carbs now after the workout - it helps with insulin transport and recovery) Skim milk with banana or Oatmeal with raisins in it. (You could even go with small portions of both if you want. NO Fat Yogurt (Still have a piece of fruit if you have oatmeal.)

12:00 Noon Meal 3 Ground Turkey Breast with a little cheese ( NO MAYO Mustard, A1 sauce, low fast salad dressing) in a Whole wheat wrap. I often have 2 of these! (If you like peppers or vegetables like that you can throw them in since they add no fat) Baked Lays chips regular Broccoli (light butter you can use the spray if you truly want to avoid all fat) Piece of fruit 3:00PM Meal 4 1 can of Tuna fish or egg whites here again with a multi-grain, whole-wheat bagel / bread. However; since most people are at work and have to have food that is easy, settle for another wrap, yogurt, and cold carrots. 5:00 workout - Lift or calisthenics in the early evening. Post workout Meal #5 I recommend a protein shake or bar right after workout like a myoplex or slim fast meal replacement bar just be sure the one you get is low in fat. If you dont want to drink supplement drinks, have a can of tuna with little to no mayo, or a piece of chicken on top of a salad and a few wheat crackers and pickles mixed in. Dinner! Again you can have GOOD carbs here to give you energy back, but avoid fat since you are about to lay down and go to bed in the next few hours. The last thing you want is fat before you go to bed because then it is simply going to be stored. Try the Barilla Multigrain pasta. It is THE pasta to eat since it has 10 grams of protein in a serving and almost no fat. I would have this with turkey breast in it, or lean steak, fish, or chicken breast with a sauce of your choice, just avoid fat sauces. This way post

workout you are getting good carbs and protein. Use wheat bread and just use garlic on it so you have healthy garlic bread. Now your day is done good eating mixed with 1-2 workouts. The workouts can be as simple as walking 20-30 minutes or as tough as triathlon training. It is up to you and your fitness level and goals. The diet is great for any person trying to lose body fat. Do not forget to drink WATER! See The Importance of Water article for more details. Water is the key. Drink it before you eat it fills you up. Remember it takes the human body about 15-20 minutes to realize it is full so give yourself time with small portions and you will be full. Know that you just will not feel that way right away. I always tell myself to eat when the clock says to eat not when my body says to eat. This way I am never full and I am never hungry. This is a rough idea of how I eat listed below are some other meals I would try: Salad-chicken- no fat dressing chicken broccoli Multi-grain Pasta-turkey sausage-peppers (red yellow & orange) fat free Italian dressing (a cold dish) Turkey breast burger on wheat bread Egg whites are always a good meal! (Egg whites are just so healthy) Subway roasted chicken breast avoid mayo use the honey mustard or nothing Tuna Snacks: Fruits no fat yogurt vegetables. Just check food labels and keep the fat down. I would say below 50 grams or so. The goal is eat fruits and vegetables, multi-grain pasta and breads with chicken, lean meats, fish and avoid processed foods as much as you can. Like most people, I eat the same things a lot over and over and over! It is boring but you get use to it like anything. Just get out

of the bad habits of junk food, fast food, and sugary sweets and you will like the results. If you are diabetic or have other medical issues, contact a doctor or registered dietician before changing your eating habits. Good luck to you all if you have questions feel free to email me at Stew@stewsmith.com place 45 Day Beginner in the subject line for my organizational needs. I will answer your emails as soon as possible.

The Following Diet Plan is a food option chart. It is not the answer to everyones diet needs, but it has become a good generic program that has been successful with many losing 20-30 lbs during the 90 day program of this workout. For more options see: www.stewsmith.com/foodplan.doc

630am Meal Options egg whites, boiled egg whites , whole wheat bread, jam or peanut butter Yogurt, milk, cereal (whole wheat grain cereals multi grains only Lean Meat on whole wheat bagel or bread / toast Protein shake or yogurt smoothie

930am meal Options Slimfast meal bar or post workout protein shake

1230 Meal Options Green leafy lettuce Salad with roasted chicken or tuna fish,

330pm Meal Options Fruit Salad- variety

630pm Meal Options Chicken, tuna, or fish, lean meat sandwich on wheat bread, no mayo Mixed salads with variety of veges green leafy lettuce, broccoli, carrots, tomatoes, onion Chicken, asparagus or broccoli, brown rice, wheat bread fruit dessert Veggie or Turkey burger with lettuce, tomato Lean sirloin, green or lima beans, salad, whole grain bread, sherbet Broiled Fish, steamed brown rice, salad

Evening Snack Options Water - make up for missing glasses at end of the day

Yogurt Smoothie or yogurt with granola / fruit

SubWay Sandwich

Two Ham and cheese rolls

Cheese stick or glass of milk

Celery sticks with ranch dressing (low or no fat) Assorted Nuts and berries mix 1 cup

Vegetable beef stew

Can of tuna with water

Whole wheat toast

Whole wheat Pasta and marina sauce

Milkshake or protein shake

Italian Ice

Slimfast meal replacement bar

Beans and brown rice / celery sticks and peanut butter & milk Fruit options 1-2 cups of honeydew / watermelon, and/or cantaloupe Water 1 qt / or green tea (hot or cold)

Sushi roll (2)

Chopped Chicken with hard boiled egg and lettuce or rice

Low / no fat popcorn

Banana, apple, small carrots, pears or orange Water - 1 qt

Spinach Salad with almonds, strawberries, lean meat Water 1 qt / or green tea (hot or cold)

Yogurt smoothie with myoplex protein powder Water - 1 qt

Water 1 qt

Remember the GOAL is to limit fat grams to under 50gms a day and lower carbs to as needed for pre post workouts

Fitness Program (30-45 minutes a day)


Your lifestyle
The mission of this program is simple: to improve your physical fitness, physical appearance, musculature, and help you develop several new exercise routines that you will enjoy doing 30-45 minutes everyday. Almost anyone - man, women, young or old - can benefit from this comprehensive program, but specifically you will: Look Great Strengthen the muscles Improve your stamina Improve your bodys nutrition Increase your energy Increase your focus feel like exercising, I always remember that I will feel better AFTER I workout, than I do NOW. I always will feel better after working out than if I skip my workout.

Successful Formula Visualize Success

The mental preparation, body awareness and 45-day program, in combination, are the foundation for success BUT it is YOU who has to do the work. Make daily images of them the more the better. Visualize taking the improved strength, energy and self-esteem that result from the program with you every time. Armed with it, you will do better!

The 45-day program Exercise Time

This program includes Stew Smiths 45-day program, nutrition tips, and more. This scientifically devised program changes daily. Why? Because the body adapts to routines, and after a while, does not respond any further to the same old routine. The changes ensure that artificial plateaus do not set in, and that your motivation and adherence to the program continue to bring better results. In addition, you must not neglect cardiovascular activity, Such activity helps promote fat metabolism.

The best time of day to exercise is when you awaken, first thing in the morning, when your bodys glycogen stores are depleted. I understand that for many individuals this is not always possible, so if you are unable to do this, pick a time of day when you are not rushed or exhausted. Do not exercise just before sleepgive your mind and body an hour or two to rest and relax. Make sure you are well hydrated before you warm up.

Place for exercise

Preparation
Mental Preparation
In order to focus we must focus the mind first. The easiest way to achieve this is through the process of meditation. Breathe deeply and rhythmically for a minute. Close your eyes and shut down all thoughts. Your mind should be a blank. Now, project a focused image. You can imagine yourself running or swimming effortlessly. Whatever image you project, is one of success, perfection, and accomplishment. When I am tired and just do not

Many people are anxious or uncomfortable if they start exercising in an unfamiliar gym environment. Thats understandable. Pick a place thats comfortable for you, and where you have room to use your weights. Ensure it is airy, light, and neither too hot nor cold.

Warm up

Comfortable wear, thick socks and shoes are essential, but dont start exercising the minute youre dressed! It is critical to stretch and warm up the muscles first by increasing the blood circulation to them, in order to avoid muscle tears or injuries.

The 45 Day chart are exercises you should do daily. The Supplemental Weight and PT routines and abdominal routines are recommended supplemental workouts to be done supplemental of the 45 day program IF you have time. Use some of the ideas in the 20-30 minutes run /swim text in this workout as options to you run, bike, walk, swim 15:-30:00 daily workouts

Fitness Program (30-45 minutes a day)


Six minutes of progressively fast walking (actual or treadmill), followed by stretching of the thighs, hamstrings, chest, calves, back and shoulders for ten minutes will prepare you well for working out.

TIPS for a healthy workout:


should take you two minutes. If you can do ten cycles of this you will total 300 pushups and 400 crunches. Not bad for 20 minutes! No resting in between sets! You basically rest by doing crunches. The two supersets you see below are great to alternate every other day. Pushup/Crunch superset: Repeat 10 cycles of: regular pushup 10 crunches 10 wide pushup 10 crunches 10 tricep pushup 10 Left/Right crunches 10 / 10 Leg / ab superset: Repeat 5 cycles of: Squats 20 crunches - 20 Lunges 10 / leg crunches - 20 Calf raise 20 crunches 20 Running or walking! How much running or walking can you do in 20-30 minutes? Some people can run 3-6 miles or walk 2-3 miles in that time period. Try this one if you want to run. Running 4 Mile Track Work Jog - 1 mile in 7:00 Three sets of: Sprint-1/4 mile in Jog - 1/4 mile Six sets of: Sprint-1/8 mile Jog - 1/8 mile Or you can mix the two types of exercise together and do what I call a Spartan Run.

Use full range of motion Lift weights as quickly as possible Do not jerk or bounce weights Work on muscle awareness of the groups you are exercising

Cardiovascular Exercise
Suggested exercises: Jogging Fast walking Stationary bike Elliptical Glider

Perform this type of training 3 times a week for 20 minutes, either before breakfast, or right after the weight training.

Other exercises can be used, provided the target heart rate is reached: (220 age) x 0.75

The30 Minute Workout


The other day, I was emailed the following question: I only have about 30 minutes a day to exercise. What can I do in that amount of time? Not wanting to limit the answer to - just a few pushups and situps - I set out to prove how much you could do in such a little amount of time. My goal is to prove that you do not need several hours to maintain a fitness program - just minutes a day. Though the transition time may add to the total time invested in your workout, here is a list of 20-30 minute workouts you can do in your home, office, lunch time, or local gym: The superset is a great way to workout if you have limited time. Each cycle

The 45 Day chart are exercises you should do daily. The Supplemental Weight and PT routines and abdominal routines are recommended supplemental workouts to be done supplemental of the 45 day program IF you have time. Use some of the ideas in the 20-30 minutes run /swim text in this workout as options to you run, bike, walk, swim 15:-30:00 daily workouts

Fitness Program (30-45 minutes a day)


Spartan run run 1 mile 100 pushups 100 crunches run 1 mile 75 pushups 75 crunches run 1 mile 50 pushups 50 crunches Swimming? how much swimming can I do in 20-30 minutes? Some people can swim a mile in that time. Here is a great workout though if you want to mix a little PT with swimming. Swim PT Repeat 5-10 times swim 100 yards pushups 10-20 abs - 20-30 Or you can swim with fins. This is great for the legs and heart. Swim with fins - 500 yards 500 yards without fins using the swim stroke of choice As you can see, you can do quite a bit in as little as 20-30 minutes. These workouts are a little advanced and you should consult your doctor before starting an exercise program. Use the above ideas for your supplemental workouts after you have completed the days workout in the 45 Day Chart. Follow the stretching chart before and after your workout. Hold these stretches or do these movements for at least 15-20 seconds each: Neck stretch (yes/no) Neck/Shoulder Stretch. Shoulder Shrugs Arm/Shoulder Stretch Forearm Stretch Tricep/Lat Stretch (half moon) Chest / Bicep Stretch Stomach Stretch Lowerback Stretch ITB / Hip Hamstring Stretch Thigh Stretch - standing of laying on floor Calf Stretch Neck Stretch Turn your head to the left, right, up and down, as if you were nodding "yes" and "no". Do this stretch slowly. Do not raise, lower, or rotate your neck too much or you may cause neck injury.

The Stretching Program


Increasing ones flexibility should be the first goal before starting fitness / athletic activity. Increased flexibility has been proven to aid in blood circulation, prevention of injuries, increased speed, and range of motion. A 5-10 minute stretching program after your workout will help to break up the soreness especially if you are doing a new exercise. This is because stretching aids in significantly reducing the amount of lactic acid that remains in your muscles after working out.

Shoulder Shrugs - Rotate your shoulders slowly up and down, keeping your arms relaxed by your side. Your shoulders should rotate in small circles and move up and down in slow distinct movements.

The 45 Day chart are exercises you should do daily. The Supplemental Weight and PT routines and abdominal routines are recommended supplemental workouts to be done supplemental of the 45 day program IF you have time. Use some of the ideas in the 20-30 minutes run /swim text in this workout as options to you run, bike, walk, swim 15:-30:00 daily workouts

Fitness Program (30-45 minutes a day)


Chest Stretch Grab a vertical and stationary object with your hand. Pull your body away from your arm in order to feel the stretch of your chest and shoulder connection. Also stretches your bicep. This stretch not only prepares you for the dumbbell triceps exercises, pushups, and dips, but also prepares the back muscles for pull-ups! This is a very important stretch for upper body exercises and swimming.

Stomach Stretch - Lie on your stomach. Push yourself up to your elbows. Slowly lift your head and shoulders and look up at the sky or ceiling. Hold for 15 seconds and repeat two times. Forearm Stretch With your opposite hand pull backwards on your hand while keeping your arm straight and palm pointing in an upward direction. You will feel this stretch in the forearm and bicep / elbow connection. As you may know, the lower back is the most commonly injured area of the body. Many lower back problems stem from inactivity, lack of flexibility, and improper lifting of heavy objects. Stretching and exercising your lower back will help prevent some of those injuries. Arm / Shoulder Stretch - Drop your shoulder and pull your arm across your chest. With the opposite arm, gently pull your arm across your chest and hold for 15 seconds. Repeat with the other arm. Thigh Stretch Standing - Standing, bend your knee and grab your foot at the ankle. Pull your heel to your butt and push your hips forward. Squeeze your butt cheeks together keep your knees close together. Hold for 10-15 seconds and repeat with the other leg.( You can hold onto something for balance if you need to OR you can lie down on your hip and perform this stretch.

Triceps into Back Stretch - Place both arms over and behind your head. Grab your right elbow with your left hand and pull your elbow toward your opposite shoulder. Lean with the pull. Repeat with the other arm. Hamstring Stretch #1 - From the standing or sitting position, bend forward at the waist and touch your toes. Keep your back straight and slightly bend your knees. You should feel this stretching the back of your thighs.

The 45 Day chart are exercises you should do daily. The Supplemental Weight and PT routines and abdominal routines are recommended supplemental workouts to be done supplemental of the 45 day program IF you have time. Use some of the ideas in the 20-30 minutes run /swim text in this workout as options to you run, bike, walk, swim 15:-30:00 daily workouts

Fitness Program (30-45 minutes a day)


Note: Before and after running you should perform this stretch. This will help prevent very common overuse injuries in the hips and knees. Calf Stretch into Achilles Tendon Stretch - Stand with one foot 2-3 feet in front of the other. With both feet pointing in the same direction as you are facing, put most of your body weight on your leg that is behind you stretching the calf muscle. Lower back Hamstring stretch #2 Spread your legs while standing.. Drop your chest down to your knees and place your hands on the floor. Hold for 10 seconds, then try to straighten the legs.

Now, bend the rear knee slightly. You should now feel the stretch in your heel. This stretch helps prevent Achilles tendonitis, a severe injury that will sideline most people for about 4-6 weeks. Hurdler Stretch - Sit on the floor with your legs straight in front of you. Bend your right knee and place the bottom of your foot on the inside of your opposite thigh. With your back straight, lean forward in order to stretch the back of your legs and your lower back. Hold the stretch for 15 seconds, switch legs, and repeat. Descriptions of the PT Regular Push-ups - Lie on the ground with your hands placed flat next to your chest. Your hands should be about shoulder width apart. Push yourself up by straightening your arms and keeping your back stiff. Look forward. This exercise will build and firm your shoulders, arms, and chest.

ITB Stretch - Sit on the ground with your legs crossed in front of you. Keeping your legs crossed bring the top leg to your chest and bend it at the knee so that your foot is placed outside of your opposite legs thigh. Hold your knee for 15 seconds against your chest and repeat with the other leg.

Wide Push-ups - From the same position as the previous push-up, place your hands about six to twelve inches away from your chest. Your hands should be greater than shoulder width apart. The slight change of the arm distance changes the focus of what muscle are exercised. Now, you are building the chest more than your arms and shoulders.

The 45 Day chart are exercises you should do daily. The Supplemental Weight and PT routines and abdominal routines are recommended supplemental workouts to be done supplemental of the 45 day program IF you have time. Use some of the ideas in the 20-30 minutes run /swim text in this workout as options to you run, bike, walk, swim 15:-30:00 daily workouts

Fitness Program (30-45 minutes a day)

Triceps Push-ups - From the same position as the regular push-up, place your hands under your chest about 1-2 inches away from each other. Spread your legs in order to help with balance. This exercise will concentrate more on the triceps of the arm than the chest.

Close grip-Grab the pull-up bar with your hands placed about an inch apart and your palms facing away from you. Pull yourself upward until your chin is over the bar and complete the exercise by slowly moving to the hanging position.

Knee Push-ups - If you are having trouble with regular push-ups or have reached muscle fatigue in your push-up workout, you can always resort to knee-push-ups and receive the same muscular benefit. Lie on the ground as shown. With your knees remaining on the ground, lift your body off the floor by straightening your arms and keeping your back stiff. Pull-ups (regular grip) - Grab the pull-up bar with your hands placed about shoulder width apart and your palms facing away from you. Pull yourself upward until your chin is over the bar and complete the exercise by slowly moving to the hanging position. Wide grip - Grab the pull-up bar with your hands placed wider than shoulder width apart and your palms facing away from you. Pull yourself upward until your chin is over the bar and complete the exercise by slowly moving to the hanging position.

Pull-ups (reverse grip) - Grab the pull-up bar with your hands placed about 2-3 inches apart with your palms facing you. Pull yourself upward until your chin is over the bar and complete the exercise by slowly moving to the hanging position.

Mountain climber grip- Grab the pull-up bar with your hands placed about an inch apart and one palm facing away from you and the other facing you.

The 45 Day chart are exercises you should do daily. The Supplemental Weight and PT routines and abdominal routines are recommended supplemental workouts to be done supplemental of the 45 day program IF you have time. Use some of the ideas in the 20-30 minutes run /swim text in this workout as options to you run, bike, walk, swim 15:-30:00 daily workouts

Fitness Program (30-45 minutes a day)


Pull yourself upward until your shoulder touches the bar. Repeat each side for a total of two pull-ups - one per shoulder. To complete the exercise, bring yourself down so your elbows form a 90 degree angle (no less of an angle) and back to the up position.

Assisted Pull-ups - Using the bar that is 3-4 feet off the ground, place yourself under it and grab with the regular grip. Straighten your back, hips, and legs and pull yourself to the bar so that your chest touches the bar. Repeat as required. This is a great way to start out if you cannot do any pull-ups at all. You can also do this on a pair of parallel bars that are used for dips.

Lower body Exercises Squats - Keep your feet shoulder width apart. Drop your butt back as though sitting in a chair. Concentrate on squeezing your glutes in your upward motion. Keep your heels on the ground and knee over your ankles. Your shins should be vertical at all times. Extend your buttocks backward. Do not keep your buttocks over your feet and extend your knees over your feet. Works the gluts, quads, and hams. The 1/2 squat - Intensify your squat by doing 1/2 squats. While in the full squat position, hold the pose and push yourself up and down within a 6 range of motion....just like riding a horse.

Pull-ups (negatives) - If you cannot do any pull-ups, you should try "negatives". Negatives are half pull-ups. All you have to do is get your chin over the bar by standing on something or having spotter push you over the bar. Then, you slowly lower yourself all the way down - let your arms hang grasping the bar fully stretched. Keep your feet up and fight gravity for a count of 5 seconds. Parallel Bar dips - Grab the bars with your hands and put all of your weight on your arms and shoulders. Do not do these exercises with added weight, if you are a beginner, or if you have had a previous shoulder injury.

Walking Lunge - The lunge is a great leg exercise to develop shape and flexibility. Keep your chest up high and your stomach tight. Take a long step forward and drop your back knee toward the ground. Stand on your forward leg, bringing your feet together and repeat with the other leg. Make sure your knee never extends past your foot. Keep your shin vertical in other words. Muscles used: quadriceps, hams, and gluteus.

The 45 Day chart are exercises you should do daily. The Supplemental Weight and PT routines and abdominal routines are recommended supplemental workouts to be done supplemental of the 45 day program IF you have time. Use some of the ideas in the 20-30 minutes run /swim text in this workout as options to you run, bike, walk, swim 15:-30:00 daily workouts

Fitness Program (30-45 minutes a day)


Bent Knee Heel Raise - Lift your heel off the floor, this time bend your knees slightly. This will isolate the soleus, which is responsible for jumping higher and starting your sprints. (Calve Exercises) Abdominals When you exercise your stomach muscles, make sure to exercise and stretch your back also. The stomach and lower back muscles are opposing muscle groups and if one is much stronger than the other, you can injure the weaker muscle group easily. Advanced Crunch - (Legs up) - Lie on your back with your feet straight in the air. Keep your legs straight up in the air for the advanced crunches. Cross your hands over your chest and bring your elbows to your knees by flexing your stomach. (Do not do if you have previous lower back injury place feet on the floor)

Stationary Lunge - Take a big stride forward. Bend both knees as you lower yourself so your front thigh is near parallel to the floor. Lift yourself up so your knees are straight but your feet have remained in the same position. If you have bad knees either avoid the lunge exercise or only go half way down. Lunges with weights - Only do the stationary lunges with weights. It is easier on the knees than the walking lunges. Simply hold the weight out to your side with your arms relaxed. Do at least 10 repetitions with each leg. Heel Raise (with weights too) Hook one foot behind the other and raise up on your toes. Make certain you use a full range of motion. It wont take long to make this burn. Muscles used gastrocnemius and soleus. (single leg heel raise)

Reverse Crunch - In the same position as the regular crunch, lift your knees and butt toward your elbows. Leave your head and upper body flat on the ground. Only move your legs and butt. (Do not do if you have previous lower back injury)

You can also hold a weight in your hand if you want a little more resistance and keep both feet on the floor exercising both calves at the same time with less weight distributed per calve. You can also point your toes in as if you were pigeon toes and point them out like you were walking like Charlie Chaplin to change the angle of how you work the calve muscle.

Double Crunch Add the regular and reverse crunch together in one motionYou will feel this one twice as fast

The 45 Day chart are exercises you should do daily. The Supplemental Weight and PT routines and abdominal routines are recommended supplemental workouts to be done supplemental of the 45 day program IF you have time. Use some of the ideas in the 20-30 minutes run /swim text in this workout as options to you run, bike, walk, swim 15:-30:00 daily workouts

Fitness Program (30-45 minutes a day)


Upperback exercise #2 - (reverse pushups) - Lie on your stomach in the down pushup position. Lift your hands off the floor instead of pushing the floor. This will strengthen your upperback muscles that oppose the chest muscles. Rear deltoids and rhomboids are the muscles used Right Elbow to Left Knee - Cross your left leg over your right leg. Flex your stomach and twist to bring your right elbow to your left knee. Upperback exercise #3 (Birds) Lie on your stomach with your arms spread to the height of your shoulders. Lift both arms off the floor until your shoulder blades pinch and place them slowly in the down position. Repeat for 10-15 repetitions mimicking a bird flying. Left Elbow to Right Knee - Cross your right leg over your leg. Flex your stomach and twist to bring your left elbow to your right knee. Lower Back Exercise - Lie on your stomach with your arms extended over your head. Lift your right arm and your left leg off the ground at the same time and repeat for specified number of repetitions. Switch arms/legs and repeat. Lower Back Exercise - Swimmers - Lie on your stomach and lift your feet and knees off the floor by flutter kicking repeatedly as if you were swimming freestyle. Lightweight Shoulder Workout explained LATERAL RAISE A safe and effective shoulder exercise with light weights. Over 5 pound dumbbells is not recommended for this exercise. Keep your knees slightly bent, shoulder back, and your chest high. Lift weights parallel to ground in a smooth controlled motion, keep your palms facing the ground. Follow the next 7 exercises without stopping.

Upperback exercise #1 (Arm Haulers) - Lie on your belly with your feet on the floor. Lift your chest slightly off the floor and wave your arms from your sides to over your head for 30 seconds.

THUMBS UP - After performing 10 regular lateral raises, do 10 lateral raises with your thumbs up, touching your hips with your palms facing away from you and raising your arms no higher than shoulder height.

The 45 Day chart are exercises you should do daily. The Supplemental Weight and PT routines and abdominal routines are recommended supplemental workouts to be done supplemental of the 45 day program IF you have time. Use some of the ideas in the 20-30 minutes run /swim text in this workout as options to you run, bike, walk, swim 15:-30:00 daily workouts

Fitness Program (30-45 minutes a day)


THUMBS UP / DOWN - Continue with side lateral raises. As you lift your arms upward, keep your thumbs up. Once your arms are shoulder height, turn your hands and make your thumbs point toward the floor. Repeat for 10 times, always leading in the up and down direction with your thumbs. FRONT RAISE (THUMBS UP) - Now, for 10 more repetitions, time to work your front deltoids. Lift the dumbbells from your waist to shoulder height keeping your thumbs up. DUMBBELLS Workouts: The light weight shoulder workout Do the following sequence of exercises non-stop for ten reps each during workout Lateral Raises 10 (palms down) Front Raises 10 (thumbs up) Lateral Raises 10 (thumbs up) Cross overs 10 Lateral Raises 10 (thumbs down) Military press 10

CROSS OVERS - With your palms facing away from you and arms relaxed in front of your hips, bring your arms up and over your head as if you were doing a jumping jack (without jumping). Cross your arms IN FRONT of your head and bring them back to your hips for 10 repetitions. Weight Lifting Exercises Explained:

MILITARY PRESS Place one foot ahead of the other as shown and knees slightly bent to reduce strain on your lower back. Exhale as you push the weights over your head for 10 final repetitions in the mega-shoulder pump workout.. Slowly lower them to shoulder height and repeat. Muscles used are shoulders and triceps (back of arm).

Weight training exercises: Build muscle, joint and tendon strength needed for any contact sport. Never begin lifting weights IF not warmed-up properly. You could tear and/or strain the muscles you are trying to develop.
Bench Press Lie on your back on a bench, placing the legs bent with feet flat on the floor on both sides of the bench. Extend your arms upward, grab the bar or dumbbells just greater than shoulder width and lower the bar to your chest slowly. The bar should hit just below the nipples on your sternum. Extend your arms again to a locked position and repeat several times. Muscles worked: Chest, Triceps, Shoulders, and forearm muscles.

Do this routine during any upper-body day workout

The 45 Day chart are exercises you should do daily. The Supplemental Weight and PT routines and abdominal routines are recommended supplemental workouts to be done supplemental of the 45 day program IF you have time. Use some of the ideas in the 20-30 minutes run /swim text in this workout as options to you run, bike, walk, swim 15:-30:00 daily workouts

Fitness Program (30-45 minutes a day)


as if you were starting a lawn mower. Muscles worked: Back, forearm grip, Bicep muscles

Squats w/weight This you can do with dumbbells in your hands or a barbell across your shoulders. Place weight balanced in either your hands or across your rear shoulders. Look up with your back straight and bend your knees. Your butt should extend to the rear as if you were sitting on a chair a foot behind you. Do not bend your knees and have your knees move forward. Try to keep your knees directly over your feet at all times in order to safely do this exercise. Muscles worked: Thighs, Hamstrings, Butt, Lower back muscles Lunges w/weight This is best to be done with dumbbells held in your hand along the side of your waist. Step forward with one leg, bend the knee keeping the knee over the foot as in the squat. This is the same exercise as in the Leg PT exercises but done with dumbbells Muscles worked: Thighs, Hamstrings, Butt muscles. Pulldowns Using a pulldown machine, grab the bar, sit down and pull the bar to your collar bones. Keep the bar in front of you. Behind the neck pulldowns are potentially dangerous to your neck and shoulders. Change grips as you can on the pullup bar (wide, regular, close and reverse). Muscles worked: Back (latissimus dorsi), Biceps, forearm grip, rear Shoulder muscles

Leg Extension machine - Sit on the machine. Place the leg machine cushions over your ankles and lift to straighten your legs slowly. Hold for 1 second and return the weight to the down position.

Leg Curl machine - Lie on your stomach or stand (depending on the machine). Place the leg machine cushion over your Achilles tendon area. Pull your legs so your heels almost touch your buttocks and lower weight back to starting position.

Weights with dumbbells Biceps Curls Place dumbbells or bar in hands with your palms facing upward. Use a complete range of motion and keep it smooth. Do not swing the weights. Nothing moves but your elbows. Muscles used: biceps (arms).

Dumbbell rows Bend over and support your lower back by placing your hand and knee on the bench as shown. Pull the dumbbell to your chest area

The 45 Day chart are exercises you should do daily. The Supplemental Weight and PT routines and abdominal routines are recommended supplemental workouts to be done supplemental of the 45 day program IF you have time. Use some of the ideas in the 20-30 minutes run /swim text in this workout as options to you run, bike, walk, swim 15:-30:00 daily workouts

Fitness Program (30-45 minutes a day)


Situps - Lie on your back with your arms crossed over your chest, keeping your knees slightly bent. Raise your upper body off the floor by contracting your abdominal muscles. Touch your elbows to your thighs and repeat.

Hammer Curls This is the same as a bicep curls except your palms are facing your hips. Alternate lifting each dumbbells like you were running - "hip to lip". Use a complete range of motion and keep it smooth. Do not swing the weights. PT Workouts Explained Rest Day / Stretch These are days to relax and stretch. Your body needs rest from rigorous exercise. In fact, it is the only way you will grow and get stronger. You should exercise 5 to 6 times per week and rest 1- 2 days per week. Tricep Extensions- (Back of the arm) With weights in hands, bring your hands overhead and lower the weight toward the back of your neck. Make certain your elbows remain in one place through movement next to your ears!. Repeat! Assisted Pullups - This is the first step to being able to perform pullups. Do pullups on a lower bar that is about 3-4 feet high off the ground or a pullup and dip machine using the dip bars as pullup bars. Your feet remain on the floor allowing for less weight to be on your arms, so you can get the needed repetitions. These are also great to do after you can no longer perform anymore dead-hang pullups. This is a good replacement for the Lat Pulldown machine as well. Negatives - Negatives should be done if you cannot do pull-ups. Many men and women cannot perform any pull-ups. So, for the majority of you who have not done pull-ups in years or have never done pull-ups, this workout will challenge you. This is step two to doing pullups. After you can easily do the required reps with the assisted pullup routines, try a negative. A negative simply takes you through half of a pullup. Get yourself over the bar, either by standing on something or having someone lift you. Once your chin is above the bar, slowly let yourself down counting for 5 seconds. This will get your arms used to supporting your weight. You can build up your strength and within a few months of this workout, you will have your first pullup in years - maybe ever!! Most

Advanced Abdominal Exercises: Do not do if you are a beginner! These exercises are not healthy for weak or injured backs. If you cannot do the lower back exercise / swimmer exercises for 1:00 do not attempt these exercises.

The 45 Day chart are exercises you should do daily. The Supplemental Weight and PT routines and abdominal routines are recommended supplemental workouts to be done supplemental of the 45 day program IF you have time. Use some of the ideas in the 20-30 minutes run /swim text in this workout as options to you run, bike, walk, swim 15:-30:00 daily workouts

Fitness Program (30-45 minutes a day)


people have a goal of achieving a pullup when they start working out again with this type of program. You will see there are several different grips to use while doing pullups. This is to equally exercise every angle of the back, arms and forearms. Pushup/Crunch Superset: This is a great way to achieve extraordinary repetitions of pushups and crunches! Each set of six exercises should be completed within a two minute period. For example, Set #1: 10 regular pushups 10 regular crunches 10 wide pushups 10 reverse crunches 10 triceps pushups 10 -1/2 sit-ups Usually this repeat has to do with jumping jacks and pushups and some dumbbell exercises.

Do the above circuit within a two minute time period. You should finish this with at least 30-45 seconds remaining. Use this time to stretch, drink some water etc... You will repeat this particular workout 5 times. Total time should only be 10 minutes, BUT you will achieve 150 pushups and 150 abdominal exercises in that time!! Rest: There is no rest time while on the 2 minute clock. Do your set as quickly as possible, but watch your form. Do not jeopardize your form for a faster superset time. This is a great time saver workout if you are too busy to take 30-45 minutes to exercise. Take 10-20 minutes and be amazed at yourself performing 100-200 pushups and crunches in that time. Say you finish your superset in 1 minute and 30 seconds, you get 30 seconds rest before you have to begin the next set. NOTE: - In the 45 Day Chart workout below, you will see Repeat 5-10 times - Basically, repeat the events under the above phrase until you reach another line. Exercises like Bike 20:00 or ab routine, fullbody stretch, or shoulder workout ARE NOT to be repeated several times JUST ONCE.

The 45 Day chart are exercises you should do daily. The Supplemental Weight and PT routines and abdominal routines are recommended supplemental workouts to be done supplemental of the 45 day program IF you have time. Use some of the ideas in the 20-30 minutes run /swim text in this workout as options to you run, bike, walk, swim 15:-30:00 daily workouts

Fitness Program (30-45 minutes a day)


Day 1 Walk / run or bike - 20:00 Repeat 5-10 times Jumping jacks /pushups - 10 Fullbody str. Day 6 Repeat 5 times Walk / run or bike - 5:00 squats - 20 Ab routine/Fullbody str. Day 11 Walk / run or bike - 20:00 crunches - 50 Ab routine/Fullbody str. Day 16 Repeat 5 times Bicep curls / tricep ext - 10 squats - 20 / lunges - 10 Ab routine/Fullbody str. Day 21 Walk / run or bike - 20:00 Lightweight shoulders Ab routine/Fullbody str. Day 26 Repeat 5 times Walk / run or bike 5:00 squats - 30 / lunges - 10 / leg Ab routine/Fullbody str. Day 31 Repeat 4 times Biceps / military press - 10 Tricep ext - 10 / pushups 10 Ab routine/Fullbody str. Day 36 Walk / run or bike - 20:00 Lightweight shoulders Ab routine/Fullbody str. Day 41 Repeat 5 times military press - 10 Tricep ext - 10 / pushups- 10 Ab routine/Fullbody str. Day 2 Repeat 10 times Squats - 10 / Crunches 25 Lightweight shoulders Ab routine/Fullbody str. Day 7 Walk / run or bike - 30:00 Lightweight shoulders Ab routine/Fullbody str. Day 12 Repeat 5 times Jumping jacks - 10 Pushups - 10 Ab routine/Fullbody str. Day 17 Walk / run or bike - 30:00 Lightweight shoulders Ab routine/Fullbody str. Day 22 Repeat 8 times jumping jacks - 10 pushups - 10 Ab routine/Fullbody str. Day 27 Repeat 5 times Bicep curls / tricep ext - 10 Crunches - 20 Ab routine/Fullbody str. Day 32 Walk / run or bike - 25:00 Lightweight shoulders Ab routine/Fullbody str. Day 37 Repeat 5 times military press - 10 tricep ext - 10 / pushups- 10 Ab routine/Fullbody str. Day 42 Walk / run or bike - 20:00 Lightweight shoulders Ab routine/Fullbody str. Day 3 Walk / run or bike - 20:00 Ab routine/Fullbody str. Day 8 Repeat 5 times Jumping jacks - 10 Pushups - 10 ( no rest) Ab routine/Fullbody str. Day 13 Walk / run or bike - 20:00 Lightweight shoulders Ab routine/Fullbody str. Day 18 Repeat 5 times Pushups 10 Squats 20 Lightweight shoulders Ab routine/Fullbody str. Day 23 Walk / run or bike - 20:00 Lightweight shoulders Ab routine/Fullbody str. Day 28 Walk / run or bike - 20:00 crunches - 100 Ab routine/Fullbody str. Day 33 Repeat 5 times walk / run or bike - 3:00 squats 20 lunges - 10 / leg Ab routine/Fullbody str. Day 38 Walk / run or bike - 35:00 Lightweight shoulders Ab routine/Fullbody str. Day 43 Repeat 10 times jumping jacks - 10 pushups - 10 Ab routine/Fullbody str. Day 4 Repeat 5-10 times Bicep curls 10-20 Triceps ext.10-20 Military press 10-20 Ab routine/Fullbody str. Day 9 Repeat 3 times bike 5:00 squats - 20 lunges - 10/leg Ab routine/Fullbody str. Day 14 Repeat 10 times jumping jacks - 10 Pushups - 10 Ab routine/Fullbody str. Day 19 walk / run or bike - 20:00 crunches - 200 Ab routine/Fullbody str. Day 24 Repeat 5 times Pushups - 10-15 Squats - 20 / Crunches - 20 Ab routine/Fullbody str. Day 29 Repeat 10 times Jumping Jacks - 10 Pushups - 10 Ab routine/Fullbody str. Day 34 Walk / run or bike - 20:00 crunches - 50 Ab routine/Fullbody str. Day 39 Repeat 5 times Squats 20 lunges - 10 / leg Run/walk 20:00 Ab routine/Fullbody str. Day 44 Walk / run or bike - 45:00 Lightweight shoulders Ab routine/Fullbody str. Day 5 (weigh in) Walk / run or bike - 20:00 Lightweight shoulders Ab routine/Fullbody str. Day 10 (weigh in ) walk / run or bike - 20:00 Lightweight shoulders Ab routine/Fullbody str. Day 15 (weigh in) Walk / run or bike - 25:00 crunches - 200 Ab routine/Fullbody str. Day 20 Repeat 5 times Pushups - 10 Squats - 20 / crunches - 20 Ab routine/Fullbody str. Day 25 (weigh in) walk / run or bike - 25:00 crunches - 200 Ab routine/Fullbody str. Day 30 (weigh in ) Walk / run or bike - 35:00 Lightweight shoulders Ab routine/Fullbody str. Day 35 Repeat 10 times jumping jacks - 10 pushups 5-10 crunches - 20 Ab routine/Fullbody str. Day 40 (weigh in ) Walk / run or bike - 40:00 crunches 300 Ab routine/Fullbody str. Day 45 Repeat 10 times jumping jacks - 10 pushups 10 crunches - 20 Ab routine/Fullbody str.

The 45 Day chart are exercises you should do daily. The Supplemental Weight and PT routines and abdominal routines are recommended supplemental workouts to be done supplemental of the 45 day program IF you have time. Use some of the ideas in the 20-30 minutes run /swim text in this workout as options to you run, bike, walk, swim 15:-30:00 daily workouts

Supplemental weight room circuit workout OPTIONAL - 2 days a week of your choice Weight Room Circuit workout (rest with 25 crunches in between each workout set) #1 Leg Press 15 #2 Leg Curls - 15 #3 Pushups - 15 #4 Bench press 15 #5 Military press 15 #6 Bicep curl 15 #7 Tricep ext - 15 #8 Leg Extension 15 #9 Squats - 25 #10 Pulldowns 15 Supplemntal PT workout superset: Repeat 5-10x Pullups - max Pushups 10 Crunches 10 Wide pushups 10 Reverse crunches -10 Tricep pushups 10 Left/Right crunches 20

Fitness Program (30-45 minutes a day) Standard abdominal Standard abdominal Standard abdominal
routine Do almost daily Days 1-10 5:00 warmup stretch routine Do almost daily Day 11-20 5:00 warmup stretch routine Do almost daily Days 21-30 5:00 warmup stretch

Standard abdominal routine Do almost daily Days 31-45 5:00 warmup stretch walk /run 30:00 Standard crunch routine on floor Reg crunch 50 Rev crunch 50 Double crunch 50 Left crunch 50 Right crunch 50 Side crunches 50 each side (love handles Lowerback exercises R arm / L legs lifts L arm / R leg lifts ::30 each way pushups 30+ rev pushups 30+ birds 20-30 arm haulers 30

walk /run 20-30:00 Standard crunch routine on floor Reg crunch 20 Rev crunch 20 Double crunch 20 Left crunch 20 Right crunch 20 Side crunches 10 each side (love handles) Lowerback exercises R arm / L legs lifts L arm / R leg lifts ::30 each way pushups 10-20 rev pushups 10-20 birds 20 arm haulers 10

walk /run 20-30:00 Standard crunch routine on floor Reg crunch 30 Rev crunch 30 Double crunch 30 Left crunch 30 Right crunch 30 Side crunches 30 each side (love handles Lowerback exercises R arm / L legs lifts L arm / R leg lifts ::30 each way pushups 20 rev pushups 20 birds 20 arm haulers 30

walk /run 20-30:00 Standard crunch routine on floor Reg crunch 40 Rev crunch 40 Double crunch 40 Left crunch 40 Right crunch 40 Side crunches 40 each side (love handles Lowerback exercises R arm / L legs lifts L arm / R leg lifts ::30 each way pushups 20-30 rev pushups 20-30 birds 20-30 arm haulers 30

The Light weight shoulder workout see exercises explained 10 reps of all six exercises

The 45 Day chart are exercises you should do daily. The Supplemental Weight and PT routines and abdominal routines are recommended supplemental workouts to be done supplemental of the 45 day program IF you have time. Use some of the ideas in the 20-30 minutes run /swim text in this workout as options to you run, bike, walk, swim 15:-30:00 daily workouts

Fitness Program (30-45 minutes a day)


Nutrition
Additional Reading Learning about calories to lose weight and gain weight: On average, when people stop exercising and no longer care about what they eat, they can gain five to ten pounds a year. That is why in five short years, people step on a scale and cannot believe they are nearly FIFTY pounds overweight. Weight has a way of sneaking up on you over time. You do not get overweight overnight and you do not lose the weight overnight either. Both take time, but fortunately losing weight can be faster if you follow a strict nutritional and exercise plan. Both take only minutes a day. Here are a few eating tips and some ideas on quick exercises routines to try when time is limited: 1) Lay off the fast food Before you go on a trip or a long day at work, try to eat before you leave and pack a lunch. Foods high in protein mixed with a natural carbohydrate are great energy meals. Try a lean turkey or chicken sandwich with vegetables like lettuce and tomato. Watch out for the mayo too many calories and fat grams. Try mustard instead. Fruits are great quick snacks too. Try apples, oranges, bananas for natural sources of energy. For more ideas see www.stewsmith.com/linkpages/dietplan.htm Wake up and burn some calories As busy days pile up with more and more obligations, the scheduled 5:00pm workout can easily get bumped! Make thirty minutes of exercise fit into your mornings and do some type of workout. Try biking, walking, or running for 30 minutes Go to your gym for a quick circuit routine Try calisthenics like jumping jacks / pushups / crunch routine and jumping jacks / squats / lunges / crunches Try using dumbbells for arms and shoulders Another Tip if you do not schedule a workout it does not exist!! 3) Dont wait Start NOW! Why wait? When you can, you should try to eat at regularly scheduled times during the day. Healthy snacks and meals will carry you through your stressful days much better than skipping meals or binge eating. You will find that if you keep a good schedule, you will lose weight and inches. Add exercise to the plan and you will also get fit and feel better than you have in years. Try an eating schedule of the following recommended times: 0630 breakfast 0930 morning snack 1230 lunch 1530 afternoon snack 1830 dinner If your days are longer than 15-18 hours you should try another light snack at 2100 of foods like yogurt, grapes, milk. Other snacks during the day can be salads, fruits, lean meats, small sandwiches, boiled eggs and others. See chart on next page for better ideas on what to eat during the day and before and after exercise sessions. Walk more When safety is not an issue, try to walk farther than normal when going about your normal day. Burning a few more calories by walking is one of the easiest ways to walk off that extra weight. Just twenty minutes of brisk walking can burn over 100150 calories.

2)

The 45 Day chart are exercises you should do daily. The Supplemental Weight and PT routines and abdominal routines are recommended supplemental workouts to be done supplemental of the 45 day program IF you have time. Use some of the ideas in the 20-30 minutes run /swim text in this workout as options to you run, bike, walk, swim 15:-30:00 daily workouts

Fitness Program (30-45 minutes a day)


Keep working the abdominal region Not with food but with exercises like crunches, situps, and lower back stretches. Check out the articles on Washboard Abs and Lose those Love Handles for ideas. When you do these exercises for just 5-10 minutes daily, it is easier to remember to watch your food intake and stop yourself from gorging. Overall, it is important to keep up the habit of moving more and eating better foods for you. These tips can help you prevent unneeded weight gain. See Fundamentals of Nutrition Chart below:

   

Morning Meal (Serving = fist size) Eat 2-3 servings of any *minimal fat - 1 qt water Mid Morning Meal Eat 1 serving Lunch 1 qt water

Proteins boiled egg whites, yogurt, milk, lean meats, protein shake, vege beef stew Slimfast meal bar, boiled egg, GoGurt, Tuna Chicken, tuna, fish, lean meat sandwich on wheat bread, no mayo mix meat with salad Optional peanuts, almonds = high calories Lean chicken, fish, meat, broiled NOT FRIED

Carb/Protein mix some fruits like grapes, bananas, blueberries cereal with milk Fruit salad, apple, orange, banana etc Mixed salads with variety of vegetables green leafy lettuce, broccoli, carrots, tomatoes, onion Optional juice, fruit, vegetable small salad Large Salad above eggplant

Carbohydrates 75 100% Prior to running, swimming, biking etcat medium to high intensity levels for 30-40 minutes, it is best to eat a small snack to boost sugar levels in your body especially if your workout is before your morning meal. After a night of sleeping and not eating for over 10-12 hours, you need a boost to help you get through the workout. Fruit or fruit juice is fine 20 minutes prior to workout and during is fine. Foods with small amounts of protein can be eaten pre-workout and will help post workout requirements of protein too. Sample Ideas for pre-workout snack are:

Carbohydrates 75% & Protein 25% 1-2 hours prior to lifting eat protein foods and carbohydrates so the protein is there for you after the workout. Lifting weights and doing high repetition calisthenics will break down your muscles and require protein immediately after your workout within 30 minutes. Foods high in carbohydrates to replace the loss of glycogen stores are needed within this time too. For a great rule of thumb after you workout eat protein, carbohydrates and minimize fatty foods. Foods that should be considered are:

Mid Afternoon Meal 1 qt water Evening Meal 1 qt water







Before Your Cardio Workout

Before Your Lifting or PT Workout

The 45 Day chart are exercises you should do daily. The Supplemental Weight and PT routines and abdominal routines are recommended supplemental workouts to be done supplemental of the 45 day program IF you have time. Use some of the ideas in the 20-30 minutes run /swim text in this workout as options to you run, bike, walk, swim 15:-30:00 daily workouts

Fitness Program (30-45 minutes a day)


Bananas, apples, oranges, carrots, juice, Gatorade, (any fruit of choice really). Before workouts longer than 30-40 minute, add some protein to stabilize absorption rates so you can last longer: Eat the following about 1-2 hours prior to exercise: Yogurt, protein drink*, milk, boiled egg, slice of meat or cheese, Slimfast meal replacement bar Sip water and carbohydrate drink throughout the workout *Met-rx powder is highly recommended I like to take of recommended amount. Pre-workout ideas for lifters / PTers: Bananas, berries, boiled eggs, tuna fish, Met-rx Drink / bar. Protein or carb replacement drinks are great if post workout occurs mid-day or early morning. See above meal options for protein and carbohydrates sources and these below: Tuna, chicken, boiled eggs, and green leafy salads with tomatoes, broccoli, cucumber, carrots, onions, and light dressing or oil. exercise - you will need the energy provided in your food. The tricky thing is to watch the calorie intake and try to keep the calories down to 1500-1800 calories a day. That means more salads, water, and lean meats. Lay off the high carbohydrate foods like breads, pastas, and potatoes AND JUNK FOODS!!! Below is a list of foods you want to eat to lose weight: Foods that will assist with losing weight: 1% or skim milk Light Salad dressing Bran Cereal Small dinner roll Ham Sandwich Broth based soup Ice Milk Lean Ham Steak Green leafy lettuce Onions WATER Lean Burgers (no cheese) Yogurt Turkey sandwich Pretzels Lean Tenderloin Steak No skin Chicken Fish Tomatoes Cucumbers WATER

These are a few foods that can be eaten often and in large quantities. In order to lose weight the body will need water and oxygen (cardiovascular exercise) in order to burn fat as an energy source. Keeping your caloric in take low will enable the exercise to really kick in and create the caloric deficiency you need to lose weight. Most people who decide to lead a healthier lifestyle go on traditional diets. The truth is, however, that 95% of those who go on such diets fail; what's worse, they often end up in worse shape than when they started. Diets are both ineffective and potentially harmful; long-term health-oriented programs should replace them. Low calorie diets, result in muscle loss, in preference to fat so that the most useful tissue is preserved for times of starvation. Fat produces 9 cals of energy per gram compared with only 4 cal per gram produced by your muscle tissue. However, muscle determines the overall metabolic rate of the body, so if muscle is lost, the metabolic rate will be reduced. This means that when the

Post Workout Meals The key is to replace carbohydrates and electrolytes lost during the workout drink Powerade / Gatorade immediately after workout Another important factor is to add protein to help rebuild muscles see above meal / snack ideas within 30 minutes of workouts Can you lose weight and lift weights? Absolutely, losing weight is the same science as gaining weight except in reverse. As long as your cardio and weight lifting routine burns more calories than you eat, YOU WILL LOSE WEIGHT! It is that simple. It is never a good idea to starve yourself, especially if you are trying to

The 45 Day chart are exercises you should do daily. The Supplemental Weight and PT routines and abdominal routines are recommended supplemental workouts to be done supplemental of the 45 day program IF you have time. Use some of the ideas in the 20-30 minutes run /swim text in this workout as options to you run, bike, walk, swim 15:-30:00 daily workouts

Fitness Program (30-45 minutes a day)


dieter returns to a normal pattern of eating again, the lower metabolic rate will result in rapid weight gain. The other problem with having a low level of lean muscle tissue is the feeling of fatigue, when doing simple exercise tasks. The muscles and the liver both store energy supplies, in the form of glycogen. This situation has developed simply because many people are looking for an easy way to lose weight that delivers quick results. No such approach exists, yet the slimming industry continues to misguide people into believing that fast weight loss can be achieved with minimum effort. Achieving target weight requires lifestyle changes. These changes include regular exercise, a sensible approach to healthy eating and the right mental attitude. Why Dieting can make you FATTER The conventional approach to dieting is a disaster. The first mistake is to call a program a weight loss program. There are many weight reduction programs, which if followed can produce rapid weight loss. However, this weight loss is neither sustainable nor healthy as it involves dehydration and loss of muscle tissue. When you are ill and bed bound similar results are produced in only 48 hours, especially if you have a complaint like food poisoning. How much weight do you think is lost in the form of excess unhealthy adipose fat tissue? The program that you are embarking on will not succeed without good nutrition. You dont have to be a cordon-bleu chef to follow a sensible diet, but if youre addicted to sodas and fast food, you will have to break those habits if the program is going to work properly. The sample meal plans here are examples of good nutrition. Of course, you are totally free to invent your meal plans, and the food table thats included is a valuable guide. The single most useful piece of wisdom that I can give you is use common sense when eating. Most of us know whats right and wrong for us. Follow the inner voice! Everything else here will fine-tune and guide your eating habits. Email Stew@StewSmith.com and he can send more sample diets. The average male requires 2,000 calories per day. This should be your target even if you are significantly overweight. The program will help you naturally lose weight, provided you dont overeat. Remember, if you lower your caloric intake below the minimum recommended levels, your body will eventually adapt to it, and you will cease to lose weight. The key here is eating the correct proportions of carbs:fats:proteins, and not overeating or under eating.

Preparation of Food Do not fry foods if possible. Broil, grill, steam or bake. Microwaving foods is often a good alternative. These methods allow fat to drain while cooking. Frying adds significant amounts of fat (now you understand why fast foods are so bad for you). If you must fry, drain 90-95% of the fat from the pan after the meat is cooked (a little fat is essential to the diet, and will give the food some flavor). Trim fat from meat, and remove skin from poultry. Eat vegetables raw or steamed (I understand that many folks cannot digest raw vegetables). Steaming allows you to control the crispness or crunchiness of the vegetables. Over cooking vegetables nearly always destroys vitamins. Proteins Lean meats: one serving of 3 oz. yields approx 20 g protein Chicken breast Fish Turkey breast Lean beef (sirloin, round, flank). Egg whites: 3 g each, whole eggs, 7 g; 100% Instant Egg White Protein: 11 g per tbs., (tbs. = tablespoon), 23 g per scoop

The 45 Day chart are exercises you should do daily. The Supplemental Weight and PT routines and abdominal routines are recommended supplemental workouts to be done supplemental of the 45 day program IF you have time. Use some of the ideas in the 20-30 minutes run /swim text in this workout as options to you run, bike, walk, swim 15:-30:00 daily workouts

Fitness Program (30-45 minutes a day)


Non-starchy vegetables: Asparagus Green beans Cabbage (all varieties) Carrots Cauliflower Celery Cucumbers Kale Lettuce (all varieties), but note: iceberg is not a good source of vitamins/minerals Onions Peppers (green, red, jalapeno, etc.) Radishes Spinach String beans Squash (summer varieties only) Tomatoes. example, apples. Bananas are part of the starchy carbohydrates category also an excellent source of potassium. Starchy carbohydrates: Brown rice per cup) Potatoes (with skins) (6.5 g per oz.) Yams and sweet potatoes Winter squash Oatmeal (rolled oats) Cream of Rice Beans (lima and kidney) Corn Mass Maker, (including 20 g protein). 37 g per cup, white rice 40 g 51g per 8 oz. before cooking 53 g per 8 oz. (6.5 g per oz.)

22 g carbohydrate per 3 tbs. 38 g per cup 41 g per cup 43 g per 3-scoop serving

Free Foods (no calories): Vinegar Diet beverages Lemon juice Decaffeinated coffee Lime juice Sparkling water Mustard Garlic Unsweetened iced tea Mushrooms Herbal tea Seasonings (including pepper) Scallions Salt (but note: excessive salt intake can raise your blood pressure) Pepper Sugar-free Jell-O Citrus peels

Fresh fruits (not dried or canned): Apples Melons (cantaloupe, honeydew) Cherries Grapefruit Grapes Nectarines Oranges Papaya Peaches Plums Raspberries Strawberries.

Note: unsweetened frozen fruits are acceptable as part of your total fruit intake. Try to achieve a balance between the fruits i.e., dont just eat oranges; some fruits are very acidic. Where possible, eat the skin for

The 45 Day chart are exercises you should do daily. The Supplemental Weight and PT routines and abdominal routines are recommended supplemental workouts to be done supplemental of the 45 day program IF you have time. Use some of the ideas in the 20-30 minutes run /swim text in this workout as options to you run, bike, walk, swim 15:-30:00 daily workouts

Fitness Program (30-45 minutes a day)


Sugar-free gum Water and Beverages Drink plenty of water daily. As a guide, you should be drinking at least 0.66 x body weight, in ounces per day. So, if youre a 180 lb male, thats nearly 7.5 lb of water, or 3.4 liters. Lack of water lowers energy level, since many key enzymes dont function at peak efficiency under those conditions. Severe dehydration is dangerous, so when exercising, or in hot conditions, drink more water than that recommended above. Many people think that drinking juices, sodas and other beverages is equivalent to drinking water. This is not true, unfortunately. Sodas contain 40 g or more of simple carbs, and an 8 oz. serving of fruit juice contains 2535 g. Decaffeinated coffee and tea, and Crystal Lite beverages are okay, if used in moderation. And, dont forget that alcoholic drinks are a no -no after exercise; they exacerbate dehydration. Drink extra water after workout period, but if you are going to drink caffeine of alcohol afterward DRINK MORE WATERA good rule of thumb is to match a glass of beer with a glass of water. Sample Meal Plans for Male Seeking to Lose a few Pounds Plan on 3-4 meals per day. Remember, equally spaced-out smaller meals are better than a couple of large meals spaced several hours apart. Meal 1: Two whole eggs + four egg whites 8 oz. 93% lean beef 1/2 cup oatmeal (before cooking) Meal 2: Protein drink: 3 scoops Ultra Size, 2 tbs. heavy whipping cream (3 oz.), 18 oz. water (you can add 4 frozen strawberries, or half of a banana, occasionally). Or: 1 cup cottage cheese 9 oz. can of tuna 1 piece of fruit (not a banana) Meal 3: 10 oz. chicken or beef (before cooking) 8 oz. sweet potato, or cup cooked brown rice 2 cups vegetables (e.g., broccoli), or salad with low-fat dressing Meal 4: 10 oz. 93% lean beef, chicken, turkey, or fish; sirloin steak once or twice a week 2 cups vegetables

Meal 5: 2 whole eggs + 4 egg whites 8 oz. 93% lean beef 1 cup vegetables Or: 6 oz. chicken breast 1 cup cottage cheese Or: 6 oz. lean beef 1 apple

Rest and Recovery

The 45 Day chart are exercises you should do daily. The Supplemental Weight and PT routines and abdominal routines are recommended supplemental workouts to be done supplemental of the 45 day program IF you have time. Use some of the ideas in the 20-30 minutes run /swim text in this workout as options to you run, bike, walk, swim 15:-30:00 daily workouts

Fitness Program (30-45 minutes a day)


If you follow my custom program faithfully, you should not encounter any problems. Light to medium muscle soreness, especially in the first few days of the program, is a normal occurrence and sometimes an indication of a good workout. This will gradually disappear. Delayed-onset muscle soreness (experienced a day or two after a workout, not immediately afterward) should be countered with the following active recovery approach: Reduce loads by 50%; reduce the number of repetitions, so that full movement of the muscle is restored (i.e., do not approach muscular failure in a set). This active recovery approach is far better than just skipping a workout because you feel sore. Sharp and immobilizing muscle/joint pains are indicative of real injury and should be countered with the RICE principle: Rest, Ice, Compression, Elevation. If continued pain is felt, STOP exercising and consult with a physician. A good nights sleep is essential to keeping the body in good repair, and at a high level of mental alertness the next day. If youre not sleeping eight hours a night, youre running a sleep deficit. Avoid late meals and recrea tion that over stimulates the mind late in the evening. Do not use sleeping pills, or melatonin to induce sleep. Instead, try meditating for ten minutes prior to climbing into bed. The truth is - anyone can be a faster runner it takes time, hard speed work, flexibility, and in some cases weight loss will help more than anything. I developed a six week running program you can download for free at (www.stewsmith.com/6weekrunningplan.pdf). This eBook running program supplement is designed to assist with increasing speed, endurance, and flexibility. The program is also designed to be added as a supplement to your current workout program which can either replace the running in your program all together or you add this program to your present workout regimen increasing the mileage per week to a higher level. Naturally, that choice is yours and I would recommend adding this program to your present program ONLY if you have been running at least 15-20 miles a week. This workout is created to help people go from a 9:00 mile pace to a 6-7 minute mile pace so you can score better on the 2 mile timed run of the Army, the 3 mile timed run of the Marine Corps, or the 1.5 mile timed run of the Navy, Air Force, Coast Guard, and nearly one-half of the States Law Enforcement Academies. When running daily or several times a week you must follow all stretches thoroughly and do each of them for at least 15 seconds each. This should take only 5:00-10:00 but it is very important not to miss stretching before and after running workout. Good luck with the program and remember to consult your physician first before starting any program if you have not exercised in several months or years. Good luck with the plan and if you need help with any fitness related questions please feel free to email me at stew@stewsmith.com.

Running Plan 
The 45 Day chart are exercises you should do daily. The Supplemental Weight and PT routines and abdominal routines are recommended supplemental workouts to be done supplemental of the 45 day program IF you have time. Use some of the ideas in the 20-30 minutes run /swim text in this workout as options to you run, bike, walk, swim 15:-30:00 daily workouts

Optional Busy day workouts: IF you have to skip a workout or are on travel and without equipment. Select One or more.

Weight Room Circuit workout Options

(rest with 25 crunches in between each workout set) #1 Leg Press 10,15,20 #2 Leg Curls - 20 #3 Pushups 15-20 #4 Bench press 10,15,20 #5 Military press 15 #6 Bicep curl 10,15,20 #7 Tricep ext - 15 #8 Leg Extension 10,15,20 #9 Squats - 25 #10 Pulldowns 10,10,10 (wide, regular, reverse grip) Timed circuit: Repeat 5 times Bicep curls 20 seconds Squats - 20 seconds Repeat 5 times Pushups 20 seconds Military press 20 seconds Squats 20 seconds Lunges 10 seconds each leg

Cardio and Leg PT Mix Repeat 5-10 times Jog or bike 2:00-3:00 Squats - 20 reps Lunges - 10 -15 reps each leg Stretch
The Light weight shoulder workout see exercises explained 10 reps of all six exercises (with or w/o weights) Just stretch option Warmup with jumping jacks or jump rope or running fro 5:00: Fullbody stretch

Cardio and Upperbody PT mixed Repeat 4-5 times Jog 5:00 or bike 5:00 Pushups max reps 1:00 Crunches 50 reps Swim / PT Repeat 5-10 times Swim 5 laps Pushups 20 Crunches - 20

Supplemntal PT workout Superset: Repeat 5-10x Pullups - max Pushups 10 Crunches 10 Wide pushups 10 Reverse crunches -10 Tricep pushups 10 Left/Right crunches 20 Repeat 5- 10 times Jumping jacks - 10 Pushups 10 Repeat 5-10 times Jump rope 1-2:00 Pushups max reps Squats max reps in 1:00 stretch

Standard abdominal routine Do almost daily and as a minimum standard Reg crunch 50 Rev crunch 50 Double crunch 50 Left crunch 50 Right crunch 50 Side crunches 50 each side (love handles Lowerback exercises R arm / L legs lifts L arm / R leg lifts ::30 each way pushups 30+ rev pushups 30+ birds 20-30 arm haulers 30 Fullbody stretch

Additional Supplemental Workouts - Warmups Jumping Jacks 1:00 10 Pushups / 10 Jumping Jacks x 10 Options #1 Dumbbell Cycle** Options #2 Repeat 5 times Options #3 Repeat 10 times

*Crunch Cycle 250 Glide or jog 5:00 Options #5 Repeat 5 times Options #6 Repeat 10 times

Bicep Curl 10,15,20 Military 10,15,20 Hammers 10,15,20 Tricep Ext 10,15,20 *Crunch Cycle 250
Swim / Bike PT Repeat 10 times

Pullups 2-4 Squats 20


*Crunch Cycle 250

Jumping Jacks 10 *Pushups - 10

Options #4 Repeat 10 times

Jumping Jacks 1:00 Abs of choice - 25 *LW shoulders

Jumping Jacks 20 *Pullups max Pushups-10 Dumbbell Cycle**


Bike / Run PT Repeat 5 times

Pushups 10 *Abs of choice 20 *LW shoulders

(20,15,10 lb DBs / set)

Swim or Bike 1:00 Pushups 10 Crunches 20


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Additional Twenty Thirty Minutes Workouts Superset: Bike / Leg / Shlder Bike/Run/Swim Repeat 4 times Repeat 10 times Bike 10:00

Explained: *Crunch Cycle 250: Repeat 2 times Reg Crunch 25 Rev Crunch 25 Double Crunch -25 Left Crunch 25 Right Crunch 25 Swimmers - ::30 Rev Pushups - 20 Arm / Leg Lifts 20 Birds - 20 Arm Haulers 20

Bike 3:00 w/*LW shoulders on bike Squats 20 Squats - 20 Lunges 10/leg


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Pushups 10 Situps 10 Wide Pushups -10 Double Crunch 10 Tri Pushups 10 Bicycle Crunch 20 Bike or Run 10:00
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Run 10:00 Swim 10:00-20:00


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Bike or Run 3:00 Pushups 20 Weighted Squats 20


(w/20 lb DBs)

Swim / Bike PT Repeat 10 times

Swim or Bike 1:00 Pushups 10 *Abs of choice 25


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Explained: *LW shoulders: w/ 3-5 lb DBs Lateral Raise Lat Rse Thumbs Up Lat Rse Thmb Up/Dn Front Rse Thmb Up Fnt Rse Thmb Up/Dn Cross Overs Military Press

*Pullup Variations: Regular, Rev, Close, Wide, Mount Clmbr *Pushup Variations: Regular, Tri, Wide, Dive Bomber, 8-count

Explained: *Abs of choice Situps Leg Levers Atomic Situps Flutter Kicks Situps Extend Leg Crunch L/R Crunch Sitting Flutter Kick Sitting Knee Bender Scissors Sitting Bicycles

Squats 20 Flutterkicks - 25 Leg levers - 25 *Pullups 2-4 Dips 5-10 *Swim or Bike 10:00-20:00

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Optional PT (depends on previous workouts) Repeat 5 times Pullups max Squats 20 Squats 20 Dumbbell Cycle** *Crunch Cycle 250