Gamma Chapter Fitness Program
Please consult your physician before starting any excise program. The Video is designed to help build strength and endurance, in key areas of the body that promote fat burning. It is also recommended that you start at a slow pace and build intensity, only after you have completed the routine twice. For maximum results complete the following routine.
1) 3 sets to include 10, 15, 10 repetition of Squats (As seen in Video)
2) 4 Sets to include 10,15,12,10 repetitions of Raised leg sit ups (As seen in Video)
3) 4 sets to include 7, 10, 8, 5 repetitions of Push ups (As seen in Video)
Note: Proceed at your own pace and if you can do more… Do it! To maximize your time, try doing squats, push ups, and then sit ups with 30 seconds breaks in between. The goal is to get your heart rate up and body moving. However, be smart and avoid over extending your body. Drink plenty of water and stay focused. Complete the recommended exercise 3 day’s a week. Stay tuned for Volume II which will be released the week of February 15th. I would also recommend weighting yourself before you start this program, we would like to track the program effectiveness by tracking pounds loss. When the program is complete, Please report your weight loss to gammachapter1916@yahoo.com
Nutrition:
Please avoid the following foods for the months of February:
Fried Chicken, White Bread, Bagels, Doughnuts, Muffins, Soda & non diet soft drinks, two or more servings of beef in a week, chips, processed foods, beer, wine, and salty foods
Please add the following into your Diet:
Beans, Fish, Grilled Chicken, Oatmeal, Salads, Anything Berry (Straw/Blue/Rasb), Almonds (snack), Green Tea, Apples, Eggs, Lean Beef, Peppers, Wheat Bread, Spinach, Dark Chocolate, Organic Peanut Butter, Basil, Ginger, Feta Cheese, and Olive Oil.
Meal Strategy:
Cut back and cut out foods that will slow down your metabolism. Example, if you enjoy a nice Italian sandwich eat one half (Wheat) and add a salad to the mix. Drop the soda or sugary soft drink and go with the 16oz bottled water. enjoy a slice of Pizza but include Spinach, feta, and Pepper flakes or add beans to your rice. These simple tactics can help you stay full and shed pounds. Also, avoid big meals at night to ensure your body is burning fat while resting.