|Main Diet-To see Laws
#2-13 start at Law #1 (Pre-Travel Diet & Travel Diet are below)|
Law #1 - Determine your Fat Free Body Mass (FFBM), by determining your body fat percentage.
Law #2 - Our formula for calculating your basal metabolic rate (BMR); extra tricks to burn more calories.
Law #3 - Choose how fast you want to lose your fat.
Law #4 - Determine how much you can eat.
Law #5 - Count calories.
Law #6 - Eat specific amounts of protein, carbohydrates and fat on specific days.
Law #7 - Get enough sleep; eat whole foods, "good" fats & lean protein; avoid high fructose corn syrup.
Law #8 - Using this trick allows you to lose an additional ¼ - ¾ pounds more fat per week.
Law #9 - Use the following formula to determine the amount of water to drink each day (based on BMR).
Law #10 - Severely curtail carbohydrate (carb) intake at the following times of the day.
Law #11 - Only consume refined carbs (high on glycemic index) at these times of the day.
Law #12 - Eat 6-8 times per day, every day, and don't ever miss a meal.
Law #13 - Use the following formula to determine the amount of fiber to eat (based on BMR).
Meal Plans - Example "low carb", "low fat", and "cheat day" meal plans.
Law #14 - If you can only exercise 22.5 minutes per day, then concentrate on lifting weights.
Law #15 - Choose exercise amount: 22.5 minutes/day; 45 min./day; 60 min./day; 90 min./day or 105 min./day.
Weightlifting Exercises - 152 weightlifting exercises complete with pictures and videos.
Law #16 - Do cardio efficiently and with variations - skip television.
Law #17 - Tweak the diet and exercise programs as follows when called for.
Diet Supplement Usage Plans - Use the following supplements at these times to achieve the best results.
7-Day Pre-Travel-Party Diet - Prepare for a beach trip/party/photo shoot; use the last 7 days of dieting.
7 Day Travel/Party Diet - 7 Day Dieting Cycle while staying at hotels & inns and dieting before parties.
Calorie/Nutrient Amounts - 6,210 foods. 30 vitamins & minerals; 18 amino acids; isoflavones; phytosterols.
Maintenance Plans - Maintaining your weight to avoid dieting later; Monica's secrets to maintaining her body.
Muscle Gain Plans - Plans to gain muscle fast without gaining much fat at the same time.
Restaurant Calorie & Nutrient Amounts - Nutritional Data for over 75 restaurants with 8,210 data entries.
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