(30) Push Ups, (30) Air Squats, (30) Crunches, (10) Burpees, (10) Windmills, (stretch/relax), (30) Push Ups, (30) Mountain Climbers, (30) Flutter Kicks, (10) Burpees, (30) Crunches, (stretch/relax), (30) Push Ups, (30) Star Jumpers, (30) Back Extensions, (10) Burpees, (30) Crunches, (stretch/relax), (30) Push Ups, (30) Lunges, (30) Hello Dollies, (10) Burpees, (10) Trunk Twists, (stretch/relax), (1) max sets of dead hang pull ups *NOTE (1): EACH WORKOUT SHOULD START WITH PROPER DYNAMIC WARM UP AND LIGHT STRETCHING AND END WITH A COOL DOWN AND LONGER STRETCH PEROID. IT IS RECOMMENDED THAT PART OF EVERY TRAINING DAY BEGINS WITH (4) SETS OF 5 PULLUPS. *NOTE (2): IF YOU CANNOT DO ALL THE EXERCISES DURING THE FIRST FEW WEEKS, DO YOUR MAX AND KEEP TRACK OF YOUR PROGRESS, THE GOAL IS TO BE ABLE TO DO THE CARD TWICE.
Nutrition is the food you eat and how the body uses it. Food is made up of different nutrients needed for growth and health. Each nutrient has a specific use by the body. There are six basic nutrients: Three of these nutrients provide energy: carbohydrates, fats, and protein. Vitamins and minerals are needed, but in a small amount; they provide no energy. Water makes up over half of the human body. It is available from most solid foods as well as from beverages. If a variety of foods are eaten, the nutrients required will be consumed. NO SINGLE FOOD OR FOOD GROUP CAN PROVIDE ALL THE ESSENTIAL NUTRIENTS IN THE PROPORTIONS NEEDED. Everyone needs the same nutrients, but in varying amounts. The quantity of each nutrient required is influenced by age, sex, size, activity, and state of health. 1. Eat a Variety of Foods. To ensure an adequate diet is served, include daily selections of fruits, vegetables, whole-grain and enriched breads, cereals, and other products made from grains, milk, cheese and yogurt, meats, poultry, fish, and eggs. 2. Maintain Desirable Weight. To lose weight, eat a variety of foods that are low in calories and high in nutrients, consume less fat, sugar, and alcohol, and increase your physical activity. 3. Avoid Too Much Fat, Saturated Fat and Cholesterol. High blood cholesterol is a dietary risk factor. Eating extra saturated fat, excess calories, and high levels of cholesterol will increase blood cholesterol in many people. Of these, saturated fat has the greatest influence. To avoid too much fat, saturated fat and cholesterol, choose lean meat, fish, poultry, dry beans, and peas as protein sources; use low-fat milk and milk products. 4. Eat Foods With Adequate Starch and Fiber. Complex carbohydrate foods such as legumes, whole grain breads and cereals, fruits, and vegetables contain many essential nutrients. Consumption of complex carbohydrates also increases dietary fiber. When fat intake is reduced, calorie deficits can be made up by carbohydrates. Carbohydrates contain less than half the number of calories per ounce that fats do. 5. Avoid Too Much Sugar. Stay away from Fast Food. The major health hazard from eating too much sugar is tooth decay (dental caries). Also excessive intake of refined sugars may replace other foods in your diet that are important sources of essential nutrients. Sugars provide calories, but few other nutrients. 6. Avoid Too Much Sodium. Most Americans consume more sodium than they need. The major hazard of excess sodium is for persons who have high blood pressure. To avoid too much sodium, cook with only small amounts of salt; add little or no salt to food at the table; reduce intake of salty foods such as potato chips, condiments, pickled foods, and cured meats. 7. If You Drink Alcoholic Beverages, Do So In Moderation. Alcoholic beverages are high in calories and low in nutrients. 8. Use the internet or health magazines for healthy eating tips. 9. Stay away from Fast Food and processed food. 10. Read food labels and “nutritional facts” to understand what you’re putting in your body.