The Workout Monday through Saturday of both weeks, do some form of aerobic exercise (i.e., fast walking, jogging, or bicycling) for 30 minutes, morning and evening, at about 70 to 80 percent of your maximum capacity. In addition, add the following moves:
TUESDAY, THURSDAY, SATURDAY Do two sets of the following: 20 squat-backs. Stand straight, feet shoulder-width apart. Stick out your butt and bend your knees until your thighs are almost parallel to the floor. Straighten. 20 step-ups on each leg. Stand in front of a staircase or stepping bench and step up onto one entire foot (not just the ball) while lifting the other knee up to your belly button, then step down. 15 calf raises. Keeping your torso straight, rise up on your toes, then lower. 40 bicycles. Lie on your back, with your knees bent and fingers laced behind your head. Lift your shoulder blades and feet an inch off the floor and "pedal" by bringing one elbow to the opposite knee, then switching sides. 20 lifting crunches. Begin as above. Lift your shoulder blades an inch, then one inch higher, then another, and lower.
FOOD CHOICES Protein: Turkey (white meat) or ground turkey, chicken (white meat), any fish, egg whites, tofu, beans, low-fat cottage cheese or any low-fat hard cheese (a portion of which equals three pairs of dice), yogurt. Starchy carbohydrates: Yams, potatoes, oatmeal, couscous, brown rice, barley, bulgur, high-fiber cereal, corn, peas.
Fibrous carbohydrates: Broccoli, zucchini, tomatoes, bell peppers, spinach, romaine lettuce, apples, strawberries, oranges, peaches, pears. ON SUNDAY Rest! And eat reasonable portions of whatever you want.
