The Ultimate Body 14day Plan

Welcome to the Ultimate New York Body Plan, and congratulations on making the commitment to life transformation. Throughout each day during the next 14 days, you will be testing your mental, physical, and spiritual strength as you grow and transform into the new you. No matter how hard the program gets, always remember why you embarked on this challenge in the first place. You are worth it, and you have what it takes to persevere. I believe in you.

For each of the next 14 days, I've provided you with some tools to help you stay on track. Each day you will find:

■ An inspirational pep talk These will keep you motivated.

■ Your workout of the day I recommend you complete your workout in the morning. Consult pages 135-140 for an at-a-glance look at each routine. This will save you time as you exercise, preventing the need to constantly flip pages.

■ A daily menu Each day you will find detailed meal suggestions. (Recipes for dishes with asterisks can be found in Chapter 6.) Although it is best that you follow this meal plan to a T, you may make strategic modifications if needed. Follow the advice in Chapter 4 if you choose to modify the daily menus, and always follow the A, B, C, D, E, and F nutritional rules.

Copyright © 2005 David Kirsch. Click here for terms of use.

TLFeBOOK

■ An inspiring success story Each day I've included a first-person account from a client who has successfully completed the two-week makeover. These clients reveal how they struggled and ultimately triumphed. I hope their stories provide the inspiration you need to stay on track.

■ An excuse buster For each day of the program, I've included a common excuse that I've heard from my clients as they completed this program—and my response to the excuse. In my more than 15 years of personal training, I've heard some pretty incredible excuses for not wanting to work out. These range from obscure sudden maladies, aches, and pains to cries that "It's that time of the month!" As I pride myself on having an inordinate amount of patience and the ability to sense when a client is offering a legitimate reason for not working out,

I offer you the proper retorts, or excuse busters, if you will, to those excuses that may still be taking shape somewhere in your brain.

■ A daily journal For each day, space is provided for you to write down your thoughts, feelings, and progress on the program. I suggest you write in your journal every day. If you don't like writing in this book, then keep your journal in a separate notebook or even on the computer. It doesn't matter where you write, just as long as you do it.

I suggest you start your program on a Monday. Before you start, however, make sure you have everything you need to ensure your success, including the following:

■ Exercise clothing and shoes

■ Exercise equipment, including stability ball, medicine ball, and dumbbells

■ The right foods in your kitchen

■ A "before" photo (This can serve as inspiration later, as you work to maintain your results.)

■ A record of your current measurements, weight, clothing sizes, and body fat percentage

Also, please do not start the makeover until you have read Chapters 1 through 4. The information in those chapters serves as the foundation for this program. Without it, you will feel lost and confused. Worse, you will not have built the motivation needed to stick with the program.

Getting Started With Dumbbells

Getting Started With Dumbbells

The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.

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