In PHASE 7 you do 2 workouts that are done at different times during the day just like in PHASE 5 but in PHASE 7 both activities have to be done at a moderate or high intensity only just like in PHASE 6. GarryHey Adrian, I was reading about you and how you've helped so many people and that really inspired me.
JulianHello I'm at 28 year old male who is 5'9 and 235 pounds I want to lose body fat but gain muscle what do u suggestion? I have wobbly thighs, back fat and I performed a self check and I noticed I have a seperation of my abdominal muscles called Diastasis recti and I read that most ab exercises can worsen the condition making it difficult to lose the mommy pooch. Could you recommend exercises that would slim and tone my body especially my large thighs including my lower tummy? Who said losing all that fat, building muscles and gaining a better physique was for the younger generation? Elderly people tend to indulge in a lot of junk food- sometimes this could be due to the stresses of family life, work, or just plain ignorance; lack of information as to what is healthy and what isn’t. If you want to see rapid improvement while you train, it is essential to lay aside all your inhibitions which age seems to come with and focus on training like a  young man. It is only then will you be  convinced that  within a  couple of months you could develop that physique you have been yearning for!
I want everything to be perfect nice tummy, toned thighs, perky butt basically I want to look perfect swimwear ready.

I'm taking meds to help me keep my blood sugar down, but it can be hard when you start changing your diet to incorporate weight loss.
I've lost 30 pounds in a month before, when I was hitting the gym for 2 hours every day but due to my work schedule, that's not possible. I need to lose 40 lbs in 19 days I'm going home for the holidays on vacation and it's been over 7 year's since I've been home for the holidays and I gained 45 lbs since then. This usually results in a build-up of fat, increase in calories and ultimately a bad physique. However, to be able to see results in your physique you must be committed to working out and eating the right kinds of food. I will be going to the gym 4-5 days a week and need a diet to sustain working out and diabetes friendly. Quite often seniors don’t realize how easily this catches up with them until well after the flabby waist has appeared. Until you set goals of how much of your body fat you want to get rid of, you will be wasting your time. I'm looking for an easy workout I can do at home, because I don't have a car, and maybe an easy diet that will assist me. I was thinking about the Intermittent Fasting but I usually need calories during mornings for school.

Understandably it will be quite difficult from the onset, so just keep going till you reach your target. These meals should be high in protein, low in omega 6 fa,t and be fairly moderate with the carbohydrate intake. Once your goals are set, and in writing, evaluate them periodically-monthly or weekly- to see what progress you are making. Conversely, eating a large meal once or twice in the day will slow your metabolism and actually cause your body to store fat. If you can engage in 20 to 30 minutes of cardio 3 to 4 days in the week that will just be right for you. After all, you need a reason to ditch all the slices of pizza and to wake up early and keep at it. This will add muscle to your frame and cause you to have that ripped figure you’re aiming at.

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