• Protein - Egg yolks, Fish, Chicken, Red meat, Pork
  • Carbohydrate - Rice, Potatoes, Green beans, Corn, Broccoli
  • Fat - Olive oil, Butter, Vegetable oil, Canola, Nut Oil

  • Now, there are some very simple rules that you can follow to put you on the path to sensible eating:

  • Eat 5-7 small meals per day
  • Always include some protein with every meal
  • Take in no simple carbohydrates, like breads, candy, etc.
  • Take in only green cars within 4 hours of bed time
  • If trying to lose weight, eat carbs with first 3 meals only
  • If trying to gain weight, eat carbs with all meals except last

    Now, let's take a look at exercise. There are three types of exercise, realistically, that you will want to be concerned with at this point. These are cardiovascular, weight training and cross-training. Again, the following list will provide some insight into the different types.

  • Cardiovascular - Biking, Hiking, Jogging, Step climbing.
  • Weight-Training - Free weights, Weight machines.
  • Cross-training - Basketball, Tennis, Soccer, Swimming.

  • Additional rules for exercising

    Engage in Cross-training or cardiovascular exercise at least 3 times per week, for no less than 30 mins. When beginning to weight train, work out the entire body 2-3 times per week. Always allow at least one day between workouts. When in doubt, use free weights, not machines. Free weights will strengthen joints and connective tissue, machine typically do not. In the beginning, training should focus on 3 key areas, Back, Chest and Legs. You should always use a full range of motion when doing any exercise.

    Exercising at home

  • Deep squats, holding a large book in each hand, hands out to a side
  • Shoulder presses with either buckets, paint cans, or anything else
  • Push-ups
  • Leg lifts on a chair
  • Arm curls ho...