Monday through Saturday of both months, do some kind of aerobics (i.e., fast walking, jogging, or bicycling) for half an hour, morning and evening, at about 70 to 80 percent of your maximum capacity. In addition, add the following moves:
MONDAY, WEDNESDAY, FRIDAY
15 push ups. Attempt the kind.
20 biceps curls with fivepound weights. Stand directly.
20 triceps kick backs with five-pound weights. Bend forward at a 90-degree angle and put the weights by your hips.
20 front and side shoulder raises with three pound weights. Keeping your arms straight, lift the weights facing you to shoulder-height, then lower. Repeat, strength training to sides.
20 back-deltoid lifts with three-pound weights. Lift the weights straight out to your sides to shoulder-height, then lower.
TUESDAY, THURSDAY, SATURDAY
20 squat-backs. Stand straight, feet shoulder width apart. Stand out your rear and flex your knees until your thighs are virtually parallel to the ground. Straighten.
20 step-ups on each leg. Stand facing a stairway or stepping seat and while lifting the other knee up to your own belly button) step up onto one whole foot (not only the ball, then step-down.
15 calf raises. Keeping your torso straight, arise on your own toes, then lower.
20 lifting crunches. Begin as above. Lift your back an inch, then one inch higher, then another, and lower.
The Meal Plan
Do morning workouts on an empty stomach. Consume your first meal of the day an hour later, then have a meal every three hours next. Each meal should include 1 serving of a fibrous carbohydrate (each the measurement of your fist), a starchy carbohydrate, plus protein (about the size of your palm). See food choices below. Down 10 eight-ounce glasses of water every day and have a daily multivitamin.
Fibrous carbs: Broccoli, zucchini, tomatoes, bell peppers, spinach, romaine lettuce, apples, strawberries, oranges, peaches, pears.
Remainder! And eat sensible portions of whatever you need.