Royale Decree™ #12

Dreaming Away Your Fat
Disclaimer: I am no expert, and some of my tip is experimental, but you are welcome to try it. Do not attempt this trick if you are allergic to water (sarcasm) or are unable to sweat. Actually, I know someone who can't sweat … however, water is still good for you. It may not work for everybody. I give this trick no guarantee of success, but it is worth trying. This trick can help you lose extra pounds of fat so long as you are eating right, not cheating on you plan, and exercising daily.

It is a scientific fact that when you lose weight, the lost fat or "burned" fat leaves the body in three ways: sweat, urine and vapor when you exhale carbon dioxide (http://science.howstuffworks.com/life/human-biology/lost-weight1.htm).

In the same way water turns into steam when you heat it up, your fat transforms into sweat, urine and vapor when you exhale carbon dioxide allowing it to leave the body (which is why it is good to stay hydrated with pure water and exercise often).

So here's the weird fat burning tip: I used to do this all the time when I was trying to burn fat in 2010-2011. I called it "dreaming away your fat." I would drink as much water as I could before I went to sleep each night. I made sure that I got 8 house of sleep and if I had to get up in the middle of the night to relieve myself of all that water I drank before bed, I made sure to drink as much water as I could before I went back to bed. This trick always helped me burn 0.5-1 or more pounds of fat (especially if I didn't cheat on my plan, ate right, and exercised during the day).

In addition to this trick, I sometimes wore as many clothes as I could before I went to bed so I could sweat in my sleep. This can be hard and uncomfortable to do. This trick always helped me burn ANOTHER 0.5-1 or more pounds of fat, in addition to the water trick.

So give it a whirl, you never know how much you can lose, in your dreams!

Photo by nkzs at http://www.sxc.hu/photo/966608

Royale Decree™ #8

Protein Pro-Farts?

So you're drinking 8 oz. of water with every 3 grams of fiber you intake … but you're still farting. Where's the gas coming from? Protein.

If you use protein shakes to increase your protein, the protein in that shake has been broken down to it's lowest level for faster processing by your body so it can use it fast! Which is why protein shakes are excellent post workout meals because your body doesn't have to waste energy digesting it and can put it to use quickly! Sadly, the side effect is gas. But what can do about that and still maintain a high protein diet?

It could be your protein shakes have lactose in them and you are intolerant. According to the Whey Protein Institute: "Individuals with lactose intolerance should select a pure whey protein isolate, which has less than 0.1 gram of lactose per tablespoon (20 grams). Research has shown that most people with lactose intolerance have no trouble taking this very small amount of lactose. Individuals with lactose intolerance should avoid whey protein concentrates as they usually contain lactose and the amount can vary greatly from product to product."

Believe it or not Mayo clinic recommends you get 175 grams of protein a day! Most diets will tell you to follow the protein math formula based on your body weight: weight in pounds x 0.37 =  Minimum grams of protein you need daily as found in Chapter 3: The Full House and the Royale Flush™.

Remember to take it easy on the protein, I don't recommend drastically increasing your intake overnight. I suggest gradual increases. Keep in mind that too much protein can harm your body, making your kidneys work overtime, loss of calcium and even agitate allergies.

So please take baby steps when increasing your protein intake and watch the lactose. It's not a cure, but it might help.

Royale Decree™ #7

Blueberries Kings and Queens
According to ShaeLee Chatterton of LiveStrong.com

"One cup of fresh blueberries provides your body with 114 mg of potassium. Oregon State University reports that in 2004 the Food and Nutrition Board of the Institute of Medicine established the adequate intake of potassium at 4,700 mg per day from age 14 and up."

Read more: http://www.livestrong.com/article/457845-potassium-levels-in-blueberries/#ixzz2H2Io78Jv

So that blueberry bagel you are eating, which doesn't list potassium, DOES have potassium in it! Whoohoo! The Berry Kingdom is awesome, isn't it? :)

Royale Decree™ #6

Sleepin' Is Always a WIN

Getting 8 hours of sleep every night can help you to lose weight. So many researchers will tell you that getting plenty of sleep will help you shed the pounds. Here is one study: http://www.huffingtonpost.com/2012/09/17/sleep-weight-loss_n_1891171.html

Having trouble sleeping? http://www.wikihow.com/Fall-Asleep

Royale Decree™ #4

Apples help you to burn calories.
An apple a day keeps the doctor away ... wow, they weren't kidding. You don't have to be a nutritional guru to know that apples are good for you. It's one of 15 foods known to burn calories. Take a look at this snazzy list: http://lifehacker.com/331319/fifteen-foods-that-burn-more-calories-than-they-contain

Chapter 10: Royale Meal Planner

The task of writing down everything you eat and drink can be daunting. In addition to logging your foods it becomes even more daunting to have to list all the Nutrition Facts about your food -- well sort of. What you list and what you don't list is COMPLETELY UP TO YOU. There is an easy online source for you to do it at http://www.fatsecret.com, which I found INCREDIBLY useful and easy to do. Plus it can go with you and your mobile devices.

However, if you want to do it the Diet Royale™ way (or as I like to say "The Queen's Way"), I've made you a planner you can easily fill out, save and print out to your heart's content. No membership required. No fees. It's completely free. All you need is a recent version of Acrobat (I think it is compatible with 7 and up), and time to think about what you are going to eat.

Download The Royale Meal Planner PDF here.

It looks something like this.

This is a sample of the planner. This is Day 03. This is not a perfect menu,
but it gives you an idea of how the tables work.

It Doesn't Have To Be Perfect
The sample menu is merely a sample of my Day 03. Word of caution, it doesn't have to be perfect. I found it was virtually impossible to have a perfect day. I tried many different ways to get a perfect day and I think I struck gold once meeting all my Magic Numbers. That was almost 2 years ago, and I don't know if I kept the formula. Plus, I recall it wasn't very satisfying.

You don't want to starve yourself. You don't want to punish yourself because Dinner may be a little bigger than Lunch. Simply do your best. The point is behind the planner is to get you to pay attention to the foods you eat and know how much of each nutritional value you are getting.

You will find it very hard to keep your Carbohydrates (Carbs) levels low, while keeping you Sodium level low too. I found the fewer the Carbs, the higher the Sodium is in some foods. Don't worry about it. Don't fuss over it. Just know it is going to happen. If I had to pick, I would choose lower Sodium.

Do I Have To Plan Every Day?
You can, but you don't have too. I would recommend doing this for a few months, until you have an idea of what to eat and not eat on your own. In 2010, I pretty much kept a daily log. There were days I forgot or days I didn't want to. There were days I was sometimes too busy. However, I found I was more successful about keeping on track if I made a daily meal plan.

A Word About Potassium
Like I mentioned in Chapter 3: The Full House and the Royale Flush™, potassium is often not listed on Nutrition Facts, because it is not required by the FDA for food companies to list it. You are often times going to have to leave this field blank, do some research, or make an educated guess. That is all I can tell you. When I can't find potassium on a food, I sometimes put a standard 50 mgs for most foods that are healthy and organic. Junk food I just leave blank. These are places you can look online to find out how much potassium might be in your food:
http://www.vaughns-1-pagers.com/food/potassium-foods.htm
http://www.healthaliciousness.com/articles/food-sources-of-potassium.php
http://www.drugs.com/cg/potassium-content-of-foods-list.html
http://www.dietandfitnesstoday.com/potassium.php

So take it easy. The Royale Meal Planner is not the end-all-be-all of planners. It is simply a tool you can use to help you on your way. Good luck

Royale Decree™ #3

Go Green to Burn Fat

Drinking green tea with three of your meals will help you to burn fat. Try not to load it up with sugar, but you can add lemon for flavor, which is also good for you and has a low caloric intake.

"In the Dutch study, participants who drank caffeinated green tea lost more weight, but even those who typically drank the decaf variety saw a decrease in their waistlines and body weight. Researchers speculated that the caffeine helps with fat oxidation." WebMD, Health Benefits of Green Tea
By Julie Edgar

http://www.webmd.com/food-recipes/features/health-benefits-of-green-tea

Chapter 7: Off With Your Head ...

“OFFFFFFFFFFFFFFFFFFFFF, with your head!” shouts the Queen of Alice in Wonderland. I know what you're thinking, “Wait, wait, I just thought you said not to punish yourself?!”

I did, but this chapter is not about punishment, it is about rewarding your progress without losing your head. They say “cheaters never succeed,” same goes for traitors. Whatever you do in your diet, doesn’t be a traitor to yourself. What this means is lying to yourself about what you did or didn't do, will get you nowhere.

I’ve found that in the early stages of any diet program I would sometimes neglect to write down an item I ate as if it didn't count. Before I knew it, nothing counted, and I started indulging in careless and reckless eating behaviors: A little chocolate here, then a little candy there … a little extra butter here, and a dab of extra ranch dressing on everything.

You need to know that everything counts, but don't beat yourself up over a little extra ranch. Just be sure to track it in your daily dietary menu. You need to be counting everything you consume because even if you don't count it, your body does. Your body doesn't know that something “doesn't count” or know “to look the other way.” It knows that it is tasty and what to do with it.

The best way to stay on target and track your efforts is to write down everything you eat. Ever dab of butter, every piece of candy, every little extra of whatever you add to your day. Nobody is going to watch your weight for you, or what you eat for you. Only you decide what you do and do not eat.

However, don't punish yourself for it. Like I stated in Chapter 6, punishing yourself is one of the worst things you can do. In fact it is better to reward yourself daily, in a way that works with you diet not against it.

So you want to have chocolate every day? You can, but you have to plan for it. The best chocolate for you is Dark Chocolate. It is low in sodium and it is healthy for your heart and sanity.

If you can make it apart of your balanced daily dietary needs, then I say you can have it. If it doesn't, you might want to save it as your two week reward oath from Chapter 5. I am willing to bet it will taste better in two weeks then if you have it every day. Whatever you do, don't lose your head and get carried away with sweets and decadent treats, but don't punish yourself for falling off the path every once in a while.

Sometimes the best way to avoid temptation is to read up on it. Check the Nutrition Facts and data on it. See if it is in fact good for you. A little known fact that most dieticians and health guru's won't tell you is that a little cheating can be beneficial. If you eat healthy every day without straying, sometimes your body falls into a routine mode and stops working for you towards your success. Sometimes it takes a little wow, to break the routine and wake your body up. However, a word of caution is to not to do it in excess, or too often. Everything in moderation is best and will often times taste better if it is a well-earned reward.

Another thing to keep in mind is a word on no to low calorie sweeteners. They can make life tasty and great, but with a price. It is common knowledge that aspartame causes headaches. Replacing all your sugars with low or no calorie sweeteners entirely can lead to persistent headaches and even migraines. Your body processes sugar better than it does the “fake stuff.” When I created this diet originally, I replaced sugar with no to low calorie sweeteners or “fake stuff.” I regularly suffer from migraines and headaches. I found recently that cutting out the “fake stuff,” my chances of getting painful headaches decreased dramatically. This time around I will have a challenge to watch my sugar intake because I can no longer afford to fake it with the “fake stuff.” Something to keep literally, in mind.

Chapter 6: Avoiding The Tower

Now that you have the tools for your success and how to keep yourself motivated, it is now time to learn a very important lesson: DON'T PUNISH YOURSELF or as I like to call it, “Avoiding The Tower.”

In London there is an ancient prison known as The Tower. If you were sent there it was because you were being punished, held for interrogation or about to lose your head for treason; pick your favorite. If you wanted to avoid The Tower it was best to avoid doing wrong against his or her majesty, depending on your ruler. For this diet we will of course not go to such extremes, but in a nutshell it is the penalty box, or the things you do to punish yourself for not doing what was right.

Your body is your kingdom and you are its sovereign ruler and the law. You have set up certain guidelines and rules to keep your crown and kingdom in order. This blog (and someday a book) has given you tools for success and is now possibly governing your ways of eating, exercising, thinking and living.

Regardless of your progress or regression you are doing this diet or any diet for yourself, and you are under the strictest orders not to punish yourself for not exercising enough, consuming the right amount of calories, consuming too much bad and too little good, whatever, etc.

People often times stray. It is in our human nature to do so. We can't help it. When regulating one's own weaknesses we often compensate with self-punishment. In the realm of dieting, dieters will punish themselves with the following:

• Harsh words or thoughts about themselves
• Starvation, bellemia,  or over-eating
• Over use of diet pills and meal replacement supplements
• Excessive workouts that harm the body
• Etc.

You can easily see that these are harmful to your well-being and your health, no matter what. Whatever diet path you choose, do not punish yourself in anyway.  When you punish yourself and lock yourself in The Tower, you are only hurting yourself. The best course of action is to take a step back, realize what you did that wasn't beneficial to you diet success and stop doing it. Get back on the throne of your kingdom and start again.

Your diet is only as challenging as you make it to be. I am reminded of The Four Agreements by Ruis Megaul. “Be true with your words. Never Assume. Don't take anything personally. Always do your best.”

There are four agreements we should make with ourselves in every phase of life, and dieting is always a phase. My favorite agreement is “always do your best,” because even when you fail and fall off the path to your success, you can always get back on and do your best the next day -- if you did your best then there is no need to punish yourself. Avoid The Tower, period.

Chapter 5: Nobody Expects a Spanish Inquisition

       Knowing what to eat, how to think and when to exercise are great ways for keeping you on the path to your success. However, knowing what you’re up against and that there is going to be opposition is a very critical tool to have indeed.

I find that the moment you start to diet or care for your health, everyone has an opinion or a piece of advice to offer you to help you. Though their help is good and often sound, nobody wants to be bombarded by unsolicited advice.

I am here to tell you, it is going to happen, whether you want it to or not. People who have been successful with their diets, people who follow the hype on TV, or the latest diet trend/ fact are going to tell you about it. They are going to offer you their tips for success.

Personally I would say, “IGNORE IT ALL! It's all a bunch of hogwash!” However, that's not a great tone to take with someone trying to give you advice. After all, you never know when it might be good advice and good for you.

Nevertheless, keep this in mind: it is your diet, not theirs. Take their advice and keep it in your mental notes. Thank them for their help and support and that you will look into it. If you don't want their advice you can simply tell them, “Thank you, I appreciate your advice and I will take it in consideration, but for now I am going to stick with my plan.” If they continue, you can simply nod and smile. After all they are only trying to help.

In addition to this, you will be up against yourself. There will be days that you don't want to diet, you don't want to workout, you don't want to do anything but lay on the couch and pet a cat. You may get depressed that perhaps your weight loss isn't as progressive as you like. When this happens it is a good idea to measure yourself, because even if the weight isn't coming off, maybe your body is just reshaping itself. Like your weight, keep track of how many inches you've lost. It might just be the rewarding news you need to push you forward.

“But what if I haven't lost any weight, and my measurements are the same?” Well, that's life. However, don't let it get you down. When this happens it is a good idea to re-evaluate your plan, and what you are eating. Ask yourself these questions:

• Have I been doing everything I can to consume the right amount of calories every day?
• Did I consume enough fiber, every day?
• Did I consume enough protein, every day?
• Did I consume enough potassium, every day to balance out my sodium?
• Did I keep my sodium low, every day?
• Did I keep my fats low, every day?
• Did I keep my carbohydrates low, every day?
• Did I keep my sugars low, every day?
• Did I drink enough water?
• Did I do enough exercise?
• Did I vary my exercise levels?
• Have I pooped regularly every day? (see Chapter 3)

If you answered “No” to any of these questions, then those are the areas you need to focus on and look into. If you answered “Yes” to every single question above I want you to ask yourself this:

What is my level of Will Power?

If your Will Power is in the lower levels, it is time to find out why. In the end it might be more in your head then it is in your body. When you are not losing the weight or inches you want to, and you are doing everything to make it happen, you can hit a brick wall of depression. It is at this time that you need to do some research about what you are eating and what you are doing to get you back on the path to success. It is a good time to look at your goal and remind yourself that it is what you are working towards. Whenever I got down in the dumps to my lack of success, I reminded myself of the dress size I wanted to be. I then looked at where I was on my path to that dress size and attempted to analyze what it would take to reach my goal. In the end it meant that I had to do some harder work and some deeper motivation to not give up and stay the course. My best motivation tool of all was and is music.

Nothing can inspire or motivate you more like music. If you have access to music and can make your own play-list or mixed CD, do it. Find songs that will help boost your spirits into taking charge of your health. I found songs like Journey's “Don't Stop Believing,” and the musical Wicked's “Defy Gravity,” are great motivating songs. Now they may not be your musical tastes, but I know that there are hundreds, possibly even millions of songs out there about positive motivation. I recommend opening a Spotify account or Pandora to find new music that will help you get into the beat

When you create your own playlist remember that these are songs should inspire you to move forward and to stay the course. When you’re done, pick one song to be your anthem. This will be your own personal reverie!

Excellent! Now it is time to motivate you a little more with a little reward. There is nothing better then a dangling carrot or the light at the end of the tunnel to help push you to your next level of success. Think of it as a Mini Goal or even a personal oath you are going to take with yourself. Every time you feel as though  you are up against all odds with your success and are not going anywhere in your diet plan, I want you to give yourself a reward to work towards with two weeks to earn it. This reward can be anything (try to avoid fast foods though, because they can put you right back into the negative the following day). Treats can be as easy as material items like new cloths or even a single yummy desert. A simple desert can be just what the doctor ordered.

Enlarge, print out, fill in and place it where you will look at it everyday.

Now that you have made this oath, renew it and update it every time you feel as though you can't go on. Another thing you can do to help motivate your spirits, is taking a full length photo of yourself, and comparing it to a photo of you at the beginning of your diet. A picture can say a thousand words and help you to physically see the progress you have made. This should help you make it to your goal with leaps and bounds, and before you know it, you're a size smaller and emotionally richer for it.

This photo was my progress from 235 lbs to 190, back in 2009-2010. This is 4 months of progress.

Chapter 4: Fit for a King

Diet without exercise is a set up for failure, plain and simple. Food or “diet” control is only half the battle the other half is exercise. If you want to be successful with this or any diet, you have to exercise too. Most diet programs fail because there are no exercise plans designed into the program, or the dieter is doing the same routine over and over without variation, or just the bare minimum.

Exercise is something your body can grow a custom to and develop a tolerance for and the routine eventually stops working for them. If you are doing the same routine day in and day out, it will not have the same effects as it did in the beginning, because your body will have adjusted to it. You have to be ready to shake up your metabolism and keep it awake, otherwise you will reach an unbreakable plateau, get frustrated and you will take it out on your food. So be ready to vary your routines and literally go that extra mile.

 However, before we can even go that extra mile, we must determine your level of activity now and then later vary it in the future. With Diet Royale, there only five levels of exercise as mentioned Chapter 3, in the section on Calories.

Level	Activity Level That Best Describes You and The Activity Planned
I	Sedentary: little to no exercise
II	Active Light: Light exercise and/or sports 1-3 days a week
III	Active Moderate: Moderate exercise and/or sports 3-5 days a week
IV	Active Hard: Hard, very active exercise and/or sports 6-7 x a week
V	Active Extreme: Extreme exercise 7 days a week plus a physical job and/or extra training

Level I: Sedentary

Most people are at level 1 and believe it or not, it is a good place to start and heal. When you are at Level I, you are living, breathing, working, and experiencing life as usual. When you are at this level, you can plan for the next level. However, it is critical that you do not stay at Level 1 for more than a week, because it can lead to the same behaviors that made you fat to begin with.

Level I is a place where you can do some research and explore exercising possibilities. Purchase new equipment or even map out a new routine. Once you have a clear picture in your mind about what you are going to do the following week, design yourself a plan of how you are going to participate in the next Level and push it to its limit.

Level I can also be a place of healing. The body needs time to heal as it is redesigning itself. If you are at Level II-V for too long, without rest, your body finds another way to rest and this is what leads to plateaus, because your body will regulate itself and decide for you, that this is the normal level of activity and stop working towards losing weight.  Healing is critical to your well-being and we do it with rest. Staying in Level II-V without rest is a prescription for failure and even dis-ease. So remember, give yourself a break every 4 weeks.

A good activity for Level I is meditation. Meditation can help relieve stress and give you focus in the coming weeks ahead. Meditation is an excellent activity to work on breathing and putting your mind in the right Will Power. If your mind is in the right place, the rest is a piece of cake!

To better prepare you, try planning the kinds of workouts you are going to do this week or next:

	Sun.	Mon.	Tues.	Wed.	Thurs.	Fri.	Sat.
Activity
Duration

Level II: Active Light

Now that you've made a plan it is always a good idea to start at Level II after a Level I rest period. If this is your first week at Level II, here are some basics you will want to remember.

•   It's not about quantity, it is about quality. Exercise for 20-30 minutes Sessions without stopping, for no more than 3 times during Level II.
•  Be sure to stretch for 5-10 minutes before starting a Session and wear the appropriate clothing and shoes.
•  Work on cardiovascular (cardio) activities like walking, jogging, jump-rope, cycling and elliptical training, and try to meet your target heart rate.
• Work on your core with a balance ball, sit-ups, yoga, palates or crunches.
•  Build up your arm strength with low level weight lifting.
• Housework and yard-work are considered Level II if high level of activity is involved.
• Get 8 hours of sleep every night!

It is recommended that you stay in Level II for no more than two weeks. It is a good idea to advance to Level III or Level IV after Level II, so you can keep your metabolism and your body working hard towards weight loss.

Level III: Active Moderate

Level III is a good place to shake things up in your workout routines. A moderate activity level is considered to be working out and exercising 3-5 times a week. Those consistently active in sports are at this Level or higher on a weekly basis. However, most of them are used to it and their body is no longer losing weight. For this Level of activity, it is recommended that you only stay at this level for only 3 weeks at a time if you are trying to lose weight. Be sure to take it down to Level I for at least 5 days before starting another Level of activity or returning to Level III.

• Like Level II, Level III is not about quantity, it is about quality. Exercise for 20-30 Sessions minutes without stopping, for no more than 3-5 times during Level III.
• Be sure to stretch for 5-10 minutes before starting a Session and wear the appropriate clothing and shoes.
• Work on cardiovascular (cardio) activities like speed walking, jogging, running, jump-rope cycling and elliptical training, step aerobics, aerobics, or stairs climbing.
• Push your cardio workouts to the limit with an active aerobic workout.
• Participate in sports like basketball, football, soccer, hockey (ice or field), lacrosse, swimming laps, hiking, or any sport that maintains a consistent level of high energy and movement.
• Advanced core activities with a balance ball, water aerobics, rowing, or crunches.
• Build up your arm and leg strength with moderate levels of weight lifting.
• Get 8 hours of sleep every night!

Before proceeding to Level IV, be sure to give yourself 5 days of Level I give the body time to heal. Drink plenty of water. Drink plenty of water. Drink plenty of water. Drink plenty of water. Drink plenty of water. I can't stress that any more.

Level IV: Active Hard

Level IV is only recommended for no more than two weeks. This is a Level of serious burn and energy usage. Activity level is high, intense and lasts between 6-7 days a week. It is critical that after two weeks of Level IV that you return to Level I for some well-deserved R&R, before attempting to do it again. If you don't get rested in between levels, you will start to harm your body more than improving it. It is very easy to advance into a Level V workout if you are not careful with Level IV activity.

• In this Level, it is a good idea to exercise for no more than 30-50 minutes Sessions without stopping, 6-7 days a week. Any more than this level and you will advance to Level V.
• Be sure to stretch for 10-15 minutes before starting a Session and wear the appropriate clothing and shoes.
• Consider using the expertise of a professional trainer before proceeding with hard activities.
• Work on cardiovascular activities with activities listed before for longer time and distance. Advance cycling such as mountain biking is considered hard to extreme. Enjoy a small 4-5k run/walk race.
• Participate in sports that maintain a consistent level of high energy and movement.
• Build up your arm, abdominal and leg strength with harder levels of weight lifting.
• Drink plenty of water and be sure you are providing your body with enough calories for fuel your energy. Get plenty of protein and carbohydrates as your body will need them.
• Get 8 hours of sleep every night!

Before proceeding to Level V, be sure to give yourself 7 days of Level I-II to allow the body time to heal.

Level V: Active Extreme

Level V is only recommended for no more than 1 week. This level is exactly what it implies, Extreme. It means that in addition to a physical job, you are also working out 7 days a week with great intensity and energy usage. It is critical that after a week of Level V, that you return to Level I-II for a minimum of 7 days before returning to any other Level of activity. Your heart, your joints, your body and your muscles can only take so much of Level V activity before they start to burn out and lead to serious medical problems. Talk to your doctor or a professional trainer before participating in a Level V activity level.

• In this Level, you are exercising for no more than 60 minutes without stopping Sessions, 7 days a week.
• Be sure to stretch for 15-20 minutes before starting a Session and wear the appropriate clothing and shoes.
• Drink plenty of water and be sure you are providing your body with enough calories for fuel your energy. Get plenty of protein and carbohydrates as your body will need them.
• Activities include, extreme cardiovascular workout sessions, marathons, extreme weight training with a spotter or trainer, rock climbing, and any extreme sport.
• Get 8 hours of sleep every night!

Basic Exercises, for Level II-IV

Now that you know what activities there are and what is involved in each level. It's time to give you the tools to do the basics of at home exercising in Level II-IV.

Level II

	Sun.	Mon.	Tues.	Wed.	Thurs.	Fri.	Sat.
Activity		Elliptical		Brisk Walking		Balance Ball
Duration		20 min. or 2000 steps		3 miles or 30 min.		30 min.

Level III

	Sun.	Mon.	Tues.	Wed.	Thurs.	Fri.	Sat.
Activity		Elliptical	Balance Ball	Elliptical	Balance Ball	Brisk Walking
Duration		20 min. or 2000 steps	30 min.	20 min. or 2000 steps	30 min.	3 miles or 30 min.

Level IV

	Sun.	Mon.	Tues.	Wed.	Thurs.	Fri.	Sat.
Activity		Elliptical	Run/ Walk	Elliptical	Run/ Walk	Elliptical	Balance Ball
Duration		40 min. or 4000 steps	4 miles or 50 min.	40 min. or 4000 steps	4 miles or 50 min.	40 min. or 4000 steps	40 min.

You will need to develop your own fitness sheets for level five.