Best Lodging header & logo Best Lodging logo with pictures of a Sandy Beach; Shanghai, China; and Santorini, Greece.search for hotels, motels & suitesbed and breakfast home pageSpecial Deals, Promotions, Packages and Discountschange or modify reservationbest lodging help page
best lodging spacer
best lodging spacer


 

Law #17 Tweak the Diet and Exercise Programs When Called For


Tweaking The Numbers


First of all, since this diet is based on your body fat percentage, if you don't get an accurate reading on the different body measurements, then the numbers are going to be off. If you aren't losing weight as specified while on the diet, then these numbers might be inaccurate. Go to a different professional to get a body fat percentage reading (if you're losing weight at a steady pace, but just not losing it as fast as I specify, you should consider leaving the diet alone unless you hit a plateau).


Another option is to drop a tier on Table 3, the BMR chart. In other words, you will deduct 50 calories off the BMR you've been using. For women, this will almost always produce the results coinciding with my calculations. This is because with women, a 1 % error in body fat percentage typically corresponds to a 12 17 calorie error. Most professionals and the U.S Army Body Fat Percentage determination method can easily get your body fat percentage accurate to within 3 percent. So with most women, even a 3 percent error will be at most a 50 calorie difference in BMR. With men, a 1 % error in body fat percentage typically corresponds to a 20 35 calorie error. So a 1.5% body fat percentage error will typically produce at most a 50 calorie difference in BMR. For this reason, a man may have to try one more 50 calorie drop in BMR to get the fat loss to come off as I've outlined. But don't try a second 50 calorie drop without yet another body fat percentage test beforehand.

On the other hand, if you feel too sluggish and tired, and you feel it is directly associated with losing weight too fast from the food-intake reduction on the diet, and if you ever feel irritable and cranky when hungry, you may have to go up one level on the BMR scale (eat 50 calories more per day).

It won't hurt to try either one of these and you can try it and see what results it produces, and you can try it periodically to tweak the diet, in addition to the other "diet tweaking methods" mentioned directly below:

Tweaking The Diet:

This Diet already has quite a lot of variations in it, including low fat, low carb, and cheat day components. But to keep the body guessing you can tweak the diet in these ways once in a while:


  1. Throw in an extra low fat day in place of a usual low carb day.

  2. Skip a low fat day once in a while and do 7 straight low carb days.

  3. Skip a cardio workout once in a while (don't skip weights, except as mentioned in #5 below).

  4. Throw in an extra cardio workout once in a while.

  5. Take a week off lifting weights every 3 months (do this anyway).

  6. Eat a little bit more calories than you're supposed to get on a particular day (if you go lower, don't eat more than 100 calories less as mentioned directly above as I don't want to risk you going below your BMR).


 

Tweaking The Workouts:


If you've read fitness articles and muscle building articles, you may have noticed that they all tell you to change your routine up once a month to keep your body guessing, so your body doesn't have time to fully adapt. You can keep this program going longer, because it already has so many variations in it, but here are some variations to consider to tweak the workout:


  1. Each month, change the reps from 4,8,12,16 to 5,10,15,20. then to 6,12,18,24 the next month then back to 4,8,12,16 again.

  2. Change up the exercises. We have multiple variations of each exercise below. Click the exercise to see how it is done, and you'll see links to these alternative exercises.

  3. After one month, you could change the workout routine to 3 days on, 1 day off (then after yet another month switch back to the superset routine)  On day 1 you could do 30 minutes of chest, shoulders and triceps. On Day 2 you could do 30 minutes of legs and abs. On Day 3 you could do 30 minutes of back and biceps, and on Day 4 there would be a rest day. Here is an lay out of this weight lifting plan:
     
    Day 1 Chest, shoulders, triceps, traps reps rest sets tempo





    Flat bench press 8 2.5 min stretch 2* 1+1+3





    Dumbell flyes 12 1 min - stretch 2 2+1+3





    Seated military press 12 2 min stretch 2 1+1+3





    Shrugs 12 1 min - stretch 2 2+1+3





    Close grip bench press 12 1 min - stretch 2 2+1+3





    * do 2 warm up sets, one at 50%, one at 75%








    Day 2 Back, Biceps, Forearms








    pulldown machine 8 2.5 min stretch 2* 1+1+3





    dumbell rows 12 1 min - stretch 2 2+1+3





    Standing biceps curl 12 2 min stretch 2 1+1+3





    Reverse grip biceps curl 12 1 min - stretch 2 2+1+3





    wrist curl 12 1 min - stretch 2 2+1+3





    * do 2 warm up sets, one at 50%, one at 75%








    Day 3 Lower Body/Abs








    Squat 8 2.5 min stretch 2* 1+1+3





    Lying down leg curl 12 1 min - stretch 2 2+1+3





    standing calf raise machine 12 2 min stretch 2 1+1+3





    lying down leg curl immediately followed by 12 1 min - stretch 2 2+1+3





    swiss ball crunch 12 1 min - stretch 2 2+1+3





    * do 2 warm up sets, one at 50%, one at 75%








    Day 4 Rest



     

Back To Diet Home Page

best lodging spacer
best lodging spacer
BestLodging.com Diet
Copyright 2008 BestLodging.com. Terms of Service