Thursday, May 13th, 2010
Rules of Metabolism:
1. Always eat within 1 hour of getting out of bed
2. Eat 5-6 small meals every 2.5 – 3 hours
3. Walk 30 minutes everyday!
4. Consistency and Duration are key elements to weight-loss
5. Plan to be successful and you will be successful
6. Get to know the “3-headed Monster”:
Nutrition, Weight Training and Cardio
As soon as you get out of bed take 2 Mandura Trim capsules
Meal #1 (within 1 hr of getting out of bed):
• 4-5 Egg Beaters with ½ grapefruit
-OR-
• 3 whole eggs (depending on health history) with ½ grapefruit
*follow breakfast with one 2 oz. shot of Mandura
Meal #2 (2.5 – 3 hrs. later) – Choose one of the following:
• 2 scoops whey protein
• 1 cup nonfat cottage cheese
• 1.5 serving almonds
Meal #3 (2.5 – 3 hrs later, Lunch)
** ½ hour before lunch take 2 Mandura Trim capsules
• 6-8 oz of lean meats, chicken, fish, turkey, etc
Serve with unlimited greens (i.e.: salad, green beans, asparagus, broccoli, green peppers, cucumbers)
• Use olive oil & balsamic type dressings on your salad
*Follow Lunch with one 2 oz shot Mandura
Meal #4 (2.5 – 3 hrs later) choose one of the following:
• 2 scoops whey protein
• 1 cup nonfat cottage cheese
• 1.5 serving almonds
Meal #5 (2.5 – 3 hrs later, Dinner)
• 6-8oz of lean meats, chicken, fish, turkey, etc
Serve with unlimited greens (i.e.:salad, green beans, asparagus, broccoli, green peppers,cucumbers)
• Use olive oil & balsamic type dressings on your salad)
Meal # 6 (evening snack) – Choose one of the following:
• Yogurt (less than 10 grams of sugar)
• ½ cup nonfat cottage cheese
• 1 serving of raw almonds
• 1 string cheese
• Apple (medium)
* Before bed, take 2 Mandura Trim capsules
Follow this plan for 2 weeks then treat yourself to a cheat meal on the weekend (after 2 weeks). If you want to lose more weight continue on the plan for 6 days with the 7th day a little more relaxed. For maintenance, add 2 fruits a day if you’d like. Remember; always limit white flour/carbs in your diet at all times.
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Thursday, May 13th, 2010
<Back to fitness page
Beginner Program:
Monday & Thursday (Upper Body & Cardio)
Walk for 20 – 30 minutes prior to working-out, high intensity
Perform each of these exercises with 20 repetitions each:
Set #1
1. Bench press Dumbbells or pushups (on knees)
2. 1 arm rows 20 each side
3. Military press
4. Bicep curls
5. Triceps kickbacks
Walk fast for 5 minutes
Perform each of these exercises with 20 repetitions each:
Set #2
1. Bench press Dumbbells or pushups
2. 1 arm rows 20 each side
3. Military press
4. Bicep curls
5. Triceps kickbacks
Walk for 5 minutes to cool down
Beginner Program:
Tuesday & Friday (Lower Body & Cardio)
Walk for 20 – 30 minutes prior to working-out, high intensity
Perform each of these exercises:
Set #1
1. Leg extensions, 20 reps.
2. 10-20 squats using just your bodyweight
3. Leg curls 20
4. Calve raise 30
5. 30 crunches
Walk for 5 minutes
Perform each of these exercises:
Set #2
1. Leg extensions 20
2. 10-20 squats using just your bodyweight
3. Leg curls 20
4. Calve raise 30
5. 30 crunches
Walk for 5 minutes to cool down
Intermediate Program:
Monday & Thursday (Upper Body & Cardio)
Warm-Up: Run/Walk combination. Example: run for 1 minute then walk for 1 minute for a total of 30 minutes.
Perform each of these exercises with 20 repetitions each side
Set #1
1. Bench press Dumbbells or pushups (on knees)
2. 1 arm rows 20 each side
3. Military press
4. Bicep curls
5. Triceps kickbacks
Run or Walk for 5 minutes
Perform each of these exercises with 20 repetitions each side
Set #2
1. Bench press Dumbbells or pushups
2. 1 arm rows 20 each side
3. Military press
4. Bicep curls
5. Triceps kickbacks
Run or Walk for 5 minutes
Perform each of these exercises with 20 repetitions each side
Set #3
1. Bench press Dumbbells or pushups (on knees)
2. 1 arm rows 20 each side
3. Military press
4. Bicep curls
5. Triceps kickbacks
Run or Walk for 5 minutes – cool down
Intermediate Program:
Tuesday & Friday (Lower Body & Cardio)
Warm-Up: Run/Walk combination. Example: run for 1 minute then walk for 1 minute for a total of 30 minutes.
Perform each of these exercises:
Set #1
1. Leg Extensions, 20 reps
2. 10-20 squats using your own bodyweight
3. Leg curls, 20 reps
4. Calve raises, 30 reps
5. 30 crunches
Run or Walk for 5 minutes
Perform each of these exercises:
Set #2
1. Leg Extensions, 20 reps
2. 10-20 squats using your own bodyweight
3. Leg curls, 20 reps
4. Calve raises, 30 reps
5. 30 crunches
Run or Walk for 5 minutes
Perform each of these exercises:
Set #3
1. Leg Extensions, 20 reps
2. 10-20 squats using your own bodyweight
3. Leg curls, 20 reps
4. Calve raises, 30 reps
5. 30 crunches
Run or Walk for 5 minutes – cool down
Advanced Program:
Monday & Thursday (Upper Body & Cardio)
High Intensity run for 20 minutes or on Step Mill/Stepper
Perform each of these exercises with 20 repetitions each side
Set #1
1. Bench press Dumbbells or pushups
2. 1 arm rows
3. Military press
4. Bicep curls
5. Triceps kickbacks
High Intensity Run for 5 minutes or at a steep incline on treadmill
Perform each of these exercises with 20 repetitions each side
Set #2
1. Bench press Dumbbells or pushups
2. 1 arm rows 3. Military press
4. Bicep curls
5. Triceps kickbacks
High Intensity Run for 5 minutes or at a steep incline on treadmill
Perform each of these exercises with 20 repetitions each side
Set #3
1. Bench press Dumbbells or pushups
2. 1 arm rows 20 each side
3. Military press
4. Bicep curls
5. Triceps kickbacks
Cool down: Walk for 20 – 30 minutes
Advanced Program:
Tuesday & Friday (Lower Body & Cardio)
High Intensity run for 20 minutes or on Step Mill/Stepper
Perform each of these exercises:
Set #1
1. Leg Extensions, 20 reps
2. 50-100 squats with just your own bodyweight
3. Leg curls, 20 reps
4. Calve raises 30 reps
5. Lunges, 15 each side, stationary lunges with dumbbell
High Intensity Bike or Run for 5 minutes
Perform each of these exercises:
Set #2
1. Leg Extensions, 20 reps
2. 50-100 squats with just your own bodyweight
3. Leg curls, 20 reps
4. Calve raises 30 reps
5. Lunges, 15 each side, stationary lunges with dumbbell
High Intensity Bike or Run for 5 minutes
Perform each of these exercises:
Set #3
1. Leg Extensions, 20 reps
2. 50-100 squats with just your own bodyweight
3. Leg curls, 20 reps
4. Calve raises 30 reps
5. Lunges, 15 each side, stationary lunges with dumbbell
Cool down: Walk for 20 – 30 minutes
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Thursday, May 13th, 2010
Beginner Program:
Monday & Thursday (Upper Body & Cardio)
Walk for 20 minutes prior to working-out, high intensity
Perform each of these exercises with 20 repetitions each:
Set #1
1. Pushups on your knees (10 repetitions)
2. 1 arm rows 20 each side
3. Lateral raises
4. Hammer curls
5. Overhead 1 dumbbell press (20 repetitions for each arm)
Run, step mill or stepper for 5 minutes
Perform each of these exercises with 20 repetitions each:
Set #2
1. Pushups on your knees (10 repetitions)
2. 1 arm rows 20 each side
3. Lateral raises
4. Hammer curls
5. Overhead 1 dumbbell press (20 repetitions for each arm)
Walk for 5 minutes to cool down
Beginner Program:
Tuesday & Friday (Lower Body & Cardio)
Walk for 20 minutes prior to working-out, high intensity
Perform each of these exercises:
Set #1
1. Lying down side leg lifts 30 reps a side with also 30 circles each side
2. 10-20 squats with just your own bodyweight
3. Booty lifts 20 reps each side
4. Calve raise 20 reps
5. Lunges 15 each side stationary lunges (holding on if needed)
Walk for 5 minutes
Perform each of these exercises:
Set #2
1. Lying down side leg lifts 30 reps a side with also 30 circles each side
2. 10-20 squats with just your own bodyweight
3. Booty lifts 20 reps each side
4. Calve raise 20 reps
5. Lunges 15 each side stationary lunges (holding on if needed)
Walk for 5 minutes to cool down
Intermediate Program:
Monday & Thursday (Upper Body & Cardio)
Run, Walk, Step Mill or Stepper high intensity for 20 minutes
prior to working-out
Perform each of these exercises with 20 repetitions each
Set #1
1. Pushups on knees or up-style
2. 1 arm rows, 20 reps each side
3. Lateral raises
4. Hammer curls
5. Overhead 1 dumbbell press (20 reps each arm)
Run, step mill or stepper for 5 minutes
Perform each of these exercises with 20 repetitions each
Set #2
1. Pushups on knees or up-style
2. 1 arm rows 20 each side
3. Lateral raises
4. Hammer curls
5. Overhead 1 dumbbell press (20 reps each arm)
Run or Walk for 5 minutes
Perform each of these exercises with 20 repetitions each
Set #3
1. Pushups on knees or up-style
2. 1 arm rows 20 each side
3. Lateral raises
4. Hammer curls
5. Overhead 1 dumbbell press (20 reps each arm)
Walk for 5 minutes to cool down
Intermediate Program:
Tuesday & Friday (Lower Body & Cardio)
Run, Walk, Step Mill or Stepper high intensity for 20 minutes
prior to working-out
Perform each of these exercises:
Set #1
1. Lying down side leg lifts 30 reps a side with also 30 circles each side
2. 50 squats with just your own bodyweight
3. Booty lifts 30 reps each side
4. Calve raise 50 reps
5. Lunges 15 each side stationary lunges
Run, Bike or Walk for 5 minutes
Perform each of these exercises:
Set #2
1. Lying down side leg lifts 30 reps a side with also 30 circles each side
2. 50 squats with just your own bodyweight
3. Booty lifts 30 reps each side
4. Calve raise 50 reps
5. Lunges 15 each side stationary lunges
Run, Bike or Walk for 5 minutes
Perform each of these exercises:
Set #3
1. Lying down side leg lifts 30 reps a side with also 30 circles each side
2. 50 squats with just your own bodyweight
3. Booty lifts 30 reps each side
4. Calve raise 50 reps
5. Lunges 15 each side stationary lunges
Walk for 5 minutes to cool down
Advanced Program:
Monday & Thursday (Upper Body & Cardio)
Run, Step Mill or Stepper high intensity for 20 minutes
prior to working-out
Perform each of these exercises with 20 repetitions each:
Set #1
1. Pushups on knees or up-style
2. 1 arm rows 20 each side
3. Lateral raises
4. Hammer curls
5. Overhead 1 dumbbell press (20 reps each arm)
Run, Step Mill or Stepper for 20 minutes
Perform each of these exercises with 20 repetitions each:
Set #2
1. Pushups on knees or up-style
2. 1 arm rows 20 each side
3. Lateral raises
4. Hammer curls
5. Overhead 1 dumbbell press (20 reps each arm)
Run or Walk for 5 minutes
Perform each of these exercises with 20 repetitions each:
Set #3
1. Pushups on knees or up-style
2. 1 arm rows 20 each side
3. Lateral raises
4. Hammer curls
5. Overhead 1 dumbbell press (20 reps each arm)
Walk for 5 minutes to cool down
Advanced Program:
Tuesday & Friday (Lower Body & Cardio)
Run, Step Mill or Stepper high intensity for 20 minutes
prior to working-out
Perform each of these exercises:
Set #1
1. Lying down side leg lifts 30 reps a side with also 30 circles each side
2. 50-100 squats with just your own bodyweight
3. Booty lifts 30 reps each side
4. Calve raise 50 reps
5. Lunges 15 each side stationary lunges w dumbbells
Run, Bike or Walk for 5 minutes
Perform each of these exercises:
Set #2
1. Lying down side leg lifts 30 reps a side with also 30 circles each side
2. 50-100 squats with just your own bodyweight
3. Booty lifts 30 reps each side
4. Calve raise 50 reps
5. Lunges 15 each side stationary lunges w dumbbells
Run, Bike or Walk for 5 minutes
Perform each of these exercises:
Set #3
1. Lying down side leg lifts 30 reps a side with also 30 circles each side
2. 50-100 squats with just your own bodyweight
3. Booty lifts 30 reps each side
4. Calve raise 50 reps
5. Lunges 15 each side stationary lunges w dumbbells
Walk for 5 minutes to cool down
Posted in Trim | Comments Off
Thursday, May 13th, 2010
1. Always eat within 1 hour of getting out of bed
2. Eat 5-6 small meals every 2.5 – 3 hours
3. Workout 3-4 hours per week: 30 min cardio/30 minute weights
4. Consistency and Duration are key elements to weight-loss
5. Plan to be successful and you will be successful
6. Get to know the “3-headed Monster”:
Nutrition, Weight Training and Cardio
As soon as you roll out of bed take 2 Mandura Trim capsules
Meal #1 (within 1 hr of getting out of bed, choose one of following):
• 2 egg whites and 1 whole egg with ½ grapefruit
• ½ cup nonfat cottage cheese with kiwi
*follow breakfast with one 2 oz. shot of Mandura
Meal #2 (2.5 – 3 hrs. later) – Choose one of the following:
• Yogurt (less than 10 grams of sugar)
• ½ cup nonfat cottage cheese
• 1 serving of raw almonds
• 1 string cheese
• Apple (medium)
Meal #3 (2.5 – 3 hrs later, Lunch)
** ½ hour before lunch take 2 Mandura Trim capsules
• 4-6 oz of lean meats, chicken, fish, turkey, etc
Serve with unlimited greens (i.e.: salad, green beans, asparagus, broccoli, green peppers, and cucumbers)
• Use olive oil & balsamic type dressings on your salad
*Follow Lunch with one 2 oz shot Mandura
Meal #4 (2.5 – 3 hrs later)
Choose one of the following:
• Yogurt (less than 10 grams of sugar)
• ½ cup nonfat cottage cheese
• 1 serving of raw almonds
• 1 string cheese
• Apple (medium)
Meal #5 (2.5 – 3 hrs later, Dinner)
• 4-6 oz of lean meats, chicken, fish, turkey, etc
Serve with unlimited green (i.e.: salad, green beans, asparagus, broccoli,
Green peppers and cucumbers)
• Use olive oil & balsamic type dressings on your salad
Meal # 6 (evening snack)
Choose one of the following:
• Yogurt (less than 10 grams of sugar)
• ½ cup nonfat cottage cheese
• 1 serving of raw almonds
• 1 string cheese
• Apple (medium)
* Before bed, take 2 Mandura Trim capsules
Follow this plan for 2 weeks then treat yourself to a cheat meal on the weekend (after 2 weeks). If you want to lose more weight continue on the plan for 6 days with the 7th day a little more relaxed. For maintenance, add 2 fruits a day if you’d like. Remember; always limit white flour/carbs in your diet at all times.
Posted in Trim | Comments Off
* These Statements Have Not Been Evaluated by the Food and Drug Administration. This Product is not intended to diagnose, treat, cure or prevent disease.
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