Today you will choose an eating and exercise schedule that best fits your lifestyle. For best results, you should be eating a small meal or a healthy snack every 3-4 hours. You should also be working out at least 3 times per week. Follow the instructions below:
CHOOSE AN EATING SCHEDULE
a) 16:8 Intermittent Fasting - Eat all your meals and snacks within an 8 hour period and consume nothing but water for the remaining time to quench your hunger. For example: Eat only between the hours of 8 am and 4 pm or between 9 am and 5 pm. IMPORTANT NOTE: If your workout time happens to be after your eight hours of eating, be sure to have a post workout protein shake!!
b) "Carb Cycling" Method - Eat meals at your regular intervals all week. Every day you will eat small meals every 3-4 hours. On workout days eat the full amount of carbs allowed on your program. Cut your carbs by 50% on your rest days. Keep protein and fat levels the same every day!
CHOOSE A TRAINING SCHEDULE
a) 3 Day Training Split - This is ideal for beginners or people with hectic schedules. Try working out Mon.,Wed., and Fri. or Tues., Thurs., and Sat.
b) 4 Days Training Split - Workout 2 days in a row. Take a rest day. Train again the next two days.
Depending on your lifestyle and ability choose to exercise for 15 minutes, 30 minutes, or a full hour on your exercise days. You can even do 15 minutes early in the day and 15 minutes later that evening. If you need ideas for exercises, click here to check out my member exercises page!
PLEASE NOTE: The eating and exercise schedule you chose needs to be followed for the rest of this program! Forgive yourself if you slip up over the next few days. The goal is NOT perfection, but you should aim to get better at this lifestyle with each day.