Slow Weight Loss Problems While on the Fast Metabolism Diet? Here’s Why and How to Beat it!

A lot of people have been concerned about one common issue and that is about losing an amount of weight on earlier days of the Fast Metabolism Diet but then loses almost nothing for the remaining days. Some even gained more than what they lose. And some have undergone up and down since then. Are you experiencing this too? You guys need some extra help to address this dilemma.

Let me ask you this question first, are you eating the same few meals over and over, everyday? Remember, “Confuse it to lose it”. Get out from your everyday routine and try some new exciting variations yet still on track with your fast metabolism diet.

• Fruits – What fruits are you eating during Phase 1? Is it the same apple or the same orange? Come on, there are still many variations on the list with many different nutrients. Try some guava, or papaya, melon or strawberry. You may also add lime juice to your fruit. Here is the full list of The Fast Metabolism Diet fruits for Phase 1, Phase 2 and Phase 3.
• Vegetables – Same with fruits, veggies also have different nutrients that your body needs. Try not to eat the same vegetables twice during the day. There are also a lot of vegetables found in each phase so try to eat something new. Try cucumbers, which helps smoothen your cellulites. Here’s one great for easing constipation, jicama which has lots of fiber and water.
• Fish – Try smoked salmon and cucumbers instead of chicken for dinner and beef jerky snacks on Phase 2. Don’t forget fish for dinner! Fish that are delicious and easy to cook includes Cod, flounder and Halibut. Halibut is great on grill too. Be experimental and try something new!
• Workouts – Try doing your cardio exercise during afternoon. Try different weight routine in your favorite gym like kettle bells or resistance bands. And don’t forget dry brushing during Phase 3, it is a simple yet amazing detox tool.
•  Check-up – Read your FMD book again. Review about the three phases and four weeks again. Check yourself, have you been eating 30 min after waking? Are you following the correct foods to eat during each phase? Lots of the followers realized their own mistakes after re-reading the book. Some of their mistakes are not eating the proper fruits, veggies and meals during each phase.

Please don’t get discouraged now! If you haven’t lost quite of your weight, focus on how your body feels – and on the wonderful nutrients you gained from what you have been eating. Have you been sleeping better now? Did you notice great effects on your skin? How about your hair, does it become stronger and shinier? Check your mood, is it more stable? Weight loss is just another wonderful effect of The Fast Metabolism Diet but the most important is you’re restraining your body to extract more nutrients more efficiently.

So don’t stop now! Especially if you are not yet done with the 28-days to reboot and renew. Your body isn’t done repairing you yet. There are still many things you will experience within that 28 days so don’t quit!

The Fast Metabolism Diet Phase 3 Exercise

The Fast Metabolism Diet is not just about foods. It has also exercises to follow in each phase. See The Fast Metabolism Diet According to Phase here. It is stated that in Phase 3, you must do some stress-reducing activities like yoga or deep-breathing.

It is already proven that yoga is one of the most effective physical exercises to lose weight. Other than that, it has many positive effects like energy level boost, better sex life, pain reducer, sleep improvement and many more . However, practicing yoga needs proper training and right guidance. Good and effective yoga program must be chosen carefully. One of the yoga programs I highly recommend is the Shapeshifter Yoga by Kris Fondran.

Kris Fondran is a Master of Exercise Science and has been teaching yoga for more than 12 years. No doubt she becomes one of the leading experts of yoga for fitness. Upon looking on her physical built, it is clear and proven that she is very healthy and fit, to think she has already three kids! Kris created a comprehensive system that contains several guides, videos and audios consisting all the needed steps to follow. The following are the contents included in Shapeshifter Yoga.

      1.       Shapeshifter Yoga Manual

It contains everything you need to start losing weight and achieve the lifestyle you dream. It contains the proper way of stretching, its background, the right and wrong way upon performing the stretching.

      2.       Yoga Pose Manual

Shapeshifter Yoga Pose Manual was carefully designed for a quick reference. It is covered into text or audio.

      3.       Yoga Flow Routine Guide

This guide will make it easier to stick with your practice. Simply print up these quick reference charts and post them in your training area. 

      4.       Yoga Pose Video Library

Every Yoga pose and dynamic exercise in the Shapeshifter Yoga is found on this video. Assured that it is clear, accessible and accurate exercise is found in here. It can be accessed through your desktop, or smartphone or even on your iPhone or other mobile devices.

      5.       Shapeshifter Yoga Follow along Video

This video feels like you are having your coach by your side. Every pose and deeper stretching is found here.

 

      6.       Shapeshifter Yoga Routine Follow Along Video

Kris walks you step by step through the Shapeshifter Flow, teaching you to tap into that groove, reminding you how to work with your breath, and giving exactly the right movement cues right when you need them so you get the most out of each session.

      7.       Follow Along Audio Files

If you don’t have desktop in your area and you are not fond of reading in print, then this is for you. You can load this on your iPod or any portable music device. Simply plug in your earphones and listen while following the routines just like listening to your personal coach.

That’s it! Those are the contents included in Kris Fondran’s Shapeshifter Yoga which I am so sure you would love. Include this on your phase 3 exercise and will see you in your next journey with the body you once dreamed of.

6 Tips for a Healthy Lifestyle in Fast Metabolism Diet

Who on earth doesn’t want to have a healthy, active and happy lifestyle? None, right?

Everybody wants to have it, whatever their status in life is. Some says it’s easy to live a healthy lifestyle but the truth is there are only few who can successfully live up to this. What could be their secret? Are they following a regimen?

Studies show that following these tips are vital in order to achieve a healthy mind and body. Here’s the list:

    1. Eat Clean

What are clean foods? These foods are real and whole, like vegetables, fruits, fresh meats and any foods that doesn’t have any preservatives and artificial ingredients. Water as the most important fuel of the body must be drank 6-8 hours a day. Learn to cook, learn not to buy canned and preserved foods. Try to follow a meal plan. There are a lot of recipes and food list found on The FastMetabolism Diet book.

     2. Exercise

There are lots of exercises you can do but one thing that you should consider is a fun activity. Choose the exercise that could awaken your sense of interest. Exercise like you’re just enjoying and at the same time improve your lifestyle. Studies show that yoga is one of the best physical exercises that is really effective and fun at the same time. There are a lot of yoga types out there that you could try depending on the result you want. If you want to have a healthy lifestyle and at the same time helps you boost your self-appreciation and improve your quality of sex, then Shapeshifter Yoga is appropriate for you. It is founded by one of the best Yoga Trainers, Kris Fondran. If you are currently following the Fast Metabolism Diet Program, you could apply the Shapeshifter Yoga on Phase 3.

     3. Enough Sleep

The busiest people on earth are the most people who doesn’t have this healthy lifestyle. Why? Because they lack this factor; enough sleep. Include sleep in your time management plan. And the time you allocate must be 7-8 hours every night. Yes 7-8 hours no less. Lack of sleep can make you feel tired and angry and can result to lack of concentration. Be warned! Lack of sleep can damage your physical health especially your heart.

      4. Think Positive

Every waking hours, think positive. Before you sleep at night, think positive. You must not think negatively every minute of your day. Don’t surrender, be positive. A positive person can make others feel positive too. Try to write a positive note in the door of your fridge or on front of your monitor. Listen to inspirational music and relate it to your own. Focus on your blessings, they are much more than what you don’t have right now. Smile.

      5. Give more

It is better to give than to receive. Yes it’s true, very true. Have you tried helping someone and see them smile after? It feels good, right?  How about hearing the word ‘thank you’ after that person smiled because you are good to him/her, feels better right? That is the power of giving and helping others. You might not receive something in return but the feeling that someone appreciate your deeds will make you feel comfortable and more physically active.

     6. Love

Love can change everything. Love everyone. Yes, love everyone by not doing something that could harm her/him. Forgive, wean unhealthy relationships, support each other. Love everyone and everyone will love you back. It’s the greatest feeling of all. Even if you have all the riches and wealth here on earth, if nobody loves you and you don't know how to love, your life is empty. Always look on the bright side of life and everything will surely follow according to your plan.

The Fast Metabolism Diet Phase 1 Exercise

Unleash your sexy body with a good up front and back bikini butt!

The summer season is probably the most anticipated season for everyone. It might be a hot, dry and drenching season but hey, that's what we exactly want! It is exactly the best season where we can dress those sexy bathing suits, bikini piece and display our luscious piece of body in the public. Of course, not only your front must be appealing but booty back too. Now we can't certainly achieve that if we will have a flat booty. But alas, worry no more. For you can use this bikini butt program to remove those fats in the back and achieve a sexy booty back!

The exercises involved in the Bikini Butt Program

Building a bikini butt doesn't have to take long and it is relatively easy. You need to combine the strength training and cardio training in your workout routine throughout the program. Strength training will add curve to the definition of your bikini butt. It will focus on compound lower-body movements while adding glute-specific exercise to target the backside. It also focuses on the strengthening of quads and hamstrings. Some of the exercises you can do under strength training are full squats, split squats, lunges and glute bridges. Cardio training on the other hand, will burn the extra calories and reduce body fat. The exercises under cardio training are running, uphill walking and interval training. This will improve the blood circulation in your body and help those fuels burn the fats stored in your butt. Most of all maintain a healthy diet to complete the workout program.

Since bikini butt program mainly involved cardio, it can be use as a workout for The Fast Metabolism Diet Phase 1 Cardio Exercise. The fast metabolism dieters will really love this exercise. It’s like hitting two birds in one stone. Not only you get to lose weight but your building a sexy figure and sexy bikini butt too! And when you finish this program, you can finally enjoy the beach season with you family and friends. You will have a sexier body and sexier booty back!

The Fast Metabolism Diet Phase 1 : Cardio Exercise

Why Cardio Exercise is recommended for fast metabolism phase 1?

This one's a very good question isn't it? Why cardio exercise not in phase 2 or phase 3? What would be the explanation behind it? First things first, let's look at the meal map.  In the Phase 1 meal map you'll notice that it is full of carbs. Carbs are obtained from natural sugars found in fruits and grains we ate in this phase. While these are very delicious and full-filling foods to eat, you also build up a lot of fuel to convert it to energy. Hence, cardio exercise is needed to use those fuels to burn your fat!

The benefits of cardio exercise in phase 1.

Aside that the cardio exercise is good for the heart, there are some other benefits you could find in having this exercise that is also needed in phase 1.

1.  It regulates blood sugar

• It helps to keep your blood sugar under control for the adrenals to trigger the release of hormones to burn fat

2. It boosts endorphins and catecholamines

•  Doing cardio activities helps the release of endorphin hormones and it primes your body to let go of the fat instead of storing it.

3. It burns fat

• Not only it burns fat but it gives your body a chance to put stored energy into work. The rest of the fuel you burn comes from fat. Since we’re not taking any fat in this phase, it gets from the fat stored in our body.

Before you start your cardio exercise, always remember to eat a fruit snack 30 to 45 minutes so that your fuel tank is topped up. This will also ensure that it can get enough fuel to burn before you engage in cardio exercise. For people who don’t want to do running, here is an alternative workout you can do. You can try the bikini butt program. This is good since most of the fats are stored in our hips, buttocks or lower body. Concentrating on burning the fat in these areas can fasten our goal to lose weight. Enjoy exercising in phase 1!

The Fast Metabolism Diet Survival Tips In Attending Events.

My fast metabolism program is done, what now?

Now that you're done with the fast metabolism diet program and living a healthy life, you find yourself happier and fitter than before. It boosts your confidence and now you are ready to show yourself in the world. But sometimes, with this kind of happiness we can't help but feel anxious and stress especially when the inevitable happens- attending events. Eating food is inevitable and we are afraid to get back to what we were before. What if I blow up? What if I'll gain more weight again?

Don't stress up! Remember what you learn during your fast metabolism program

Now we certainly can't have that! All the resources, knowledge you learned in fast metabolism program can come with you, through parties and events.  Remember not to stress yor body because it will signal your hormones to store fat in your body! You have to remember that you are now facing these events as a new person. We've already repaired your metabolism to keep it in fire to digest almost anything you eat. Most of all, food is your friend now! But if you're still worried about it, then here are the secret survival tips to minimize the damage when you know you're going to splurge.

Splurge Secret #1: The Big Dinner
1. Eat 10 to 15 grams of protein every two hours throughout the day.
- Eat like its phase 2, low glycemic, lots of vegetables especially protein which is easily absorbed. The'll be primed and pumped anything you shovel in.
2.  Get really excited about the event!
- as what was mentioned above, don't stressed up! Be excited! Look forward to the event! This will convince your body that there is no emergency and has no reason to stockpile fat. When you're at the party, your body will be having it's very own fat-burning party!

Splurge Secret #2 : The Sugar Binge
1. Eat natural sugars all day, have fruit at breakfast and fruit with lunch.
- Your body gets nicely and comfortably settled in to an elevated but stable blood sugar level.
2. Change all your snacks to protein only.
-This wil stabilize your metabolism and prep it to handle any garbage you put in.
3. Have Good Fats for dinner
- The fat will slow the rate of sugar delivery.
4. Enjoy Yourself
- Go to the party and whoop it up while you're eating that chocolate truffle torte. Then go dancing, relish it, don't you dare feel guilty!

Splurge Secret #3: Boozing it up
1. Have an organic, sulfire-free wine seems to have the least effect on liver function.
- If you are a wine conoisseur, you might want to explore your organic options.
2. If you really want a cocktail, go for the top-shelf liquors
- For they are cleaner, with fewer chemicals and fake ingredients for the liver to process.
3. Always drink 8 ounces of water every drink
- this will help your body compensate.
4. Don't drink alcohol alone
- balance alcohol with a fairly heavy animal protein like chicken, turkey, beef, fish.
5. Do not have alcohol in the morning

Now that you know the secret tips, worry no more and enjoy the party! Love what you eat!

The Fast Metabolism Diet Exercises According to Phase

The Fast Metabolism Diet is about food, but it isn’t only about food. The following are the exercises to do in each phase.

PHASE 1: Do at least one day of vigorous cardio, like running, the elliptical trainer, or an upbeat aerobic-based exercise class. Cardio is perfectly suited for high-carb Phase 1.

PHASE 2: Do at least one day of strength-training with weights. Focus on lifting heavy weights with low reps. Lifting weights during Phase 2 will seriously increase your metabolic power, so go for it! 

PHASE 3: Do at least one day of stress-reducing activity like yoga or deep breathing, or enjoy a massage. Yes, massage counts! It’s not an “activity ” per se, but it increases blood flow to the fatty areas of your body, reduces cortisol, and does the work we want for you during this phase.

The Fast Metabolism Diet Phase 1 Recipe - Strawberry French Toast

Try this tasty Phase 1 recipe approved by Haylie Pomroy. Good for 1 serving.

Ingredients:

• 1 egg white
• 1 tsp vanilla extract
• 1/4 tsp ground cinnamon
• 1 slice sprouted-grain bread
• 1/2 cup frozen strawberries
• 2 tsp lemon juice
• 1/8 tsp stevia or xylitol

Directions:

• Mix together the egg white, vanilla and cinnamon in a small mixing bowl. Soak the bread well in the mix, coating both sides.
• Heat the frying pan and put the bread on the hot surface, turning to toast both sides.
• While it cooks, heat the strawberries on the pan over low heat. Add the lemon juice and stevia or xylitol when the strawberries are halfway softened. Cook until warm.
• Pour it over the french toast and all set!

The Fast Metabolism Diet Phase 3 - Approved Fruits

The following are the approved fruits for the Fast Metabolism Diet Phase 3

(select organic whenever possible)

• Blackberries
• Blueberries
• Cherries
• Coconut, coconut milk, cream, water
• Cranberries
• Grapefruit
• Lemons
• Limes
• Peaches
• Plums
• Prickly pears
• Raspberries
• Rhubarb

Fruits to Eat in The Fast Metabolism Diet Phase 2

Fruits to Eat in the Fast Metabolism Diet Phase 1

The Fast Metabolism Diet Phase 2 - Approved Fruits

The following are the approved Fruits for the Fast Metabolism Diet Phase 2

(select organic whenever possible)

• Lemon
• Lime

Fruits to Eat in The Fast Metabolism Diet Phase 3

Fruits to Eat in The Fast Metabolism Diet Phase 1

Fast Metabolism Diet Phase 3 Recipe: Garlic-Dijon Grilled Steak

What a delicious grilled steak recipe for Phase 3! This skirt steak combines garlic and Dijon mustard in the marinade. Also this skirt steak is so easy to make! The ingredients needed are:

12-ounce skirt steak (about 3/4 inch thick)
Sea salt and freshly ground black pepper
2 garlic cloves, minced
2 tablespoons Dijon mustard
1 tablespoon fresh lime juice

Directions:
1. Season the steak with salt and pepper on both sides.
2. In a small bowl, stir the garlic, mustard and lime juice.
3. Rub the steak with mustard mixture.
4. Marinate for 15 minutes.
5. Preheat a grill to moderately high heat and grill the steak 3 minutes on each side for medium-rare.
6. Transfer the steak to a platter and let it stand, uncovered for 5 minutes.
7. Diagonally cut the steak into 1/3-inch-thick slices and serve.


Enjoy your phase 3 with this delicious, powerful and healthy recipe! This Garlic-Dijon Grilled Steak is really good especially for those grilled-food lovers!

Fast Metabolism Diet Phase 2 Recipe: Spicy Bean and Cucumber Salad

After you unwind in phase 1, it's time to unleash the fat with phase 2! Here is a delicious  fast metabolism diet phase 2 recipe you can cook. It's called Spicy Bean and Cucumber Salad. The ingredients are the following:

2 cups chopped cooked green beans
1 cup finely chopped peeled cucumber
1/2 cup finely chopped red onion
2 tablespoons chopped fresh cilantro
2 tablespoons red wine vinegar or cider vinegar
2 teaspoons chopped fresh green chilies or 1/4 teaspoon crushed red pepper
1 teaspoon honey
1/2 teaspoon salt

Directions:
1. Mix all the ingredients properly.
2. Refrigerate for about 2 hours.
3. Ready to serve.

That's it! You're good to go! Have a wonderful phase 2 while eating simple, delicious and healthy Spicy Bean and Cucumber Salad!

The Fast Metabolism Diet Phase 1 - Approved Fruits

The following are the approved fruits for the Fast Metabolism Diet Phase 1

• Apples
• Apricots
• Asian pears
• Berries: blackberries, blueberries, mulberries, raspberries
• Cantaloupe
• Cherries
• Figs
• Grapefruit
• Guava
• Honey dew melon
• Kiwis
• Kumquats
• Lemons
• Limes
• Loganberries
• Mangos
• Oranges
• Papaya
• Peaches
• Pears
• Pineapples
• Pomegranates
• Strawberries
• Tangerines
• Watermelon

Fruits to Eat in The Fast Metabolism Diet Phase 2

Fruits to Eat in The Fast Metabolism Diet Phase 3

The Fast Metabolism Diet Rules

The following are the Rules for The Fast Metabolism Diet

RULE #1: NO WHEAT.

Wheat in a sprouted form is the exception to the no-wheat rule and sprouted wheat or wheat-free baked products like bread, bagels, and tortillas are usually found in the freezer section (so they stay fresh).

RULE #2: NO CORN.

If you want to look pregnant or have a big belly, round cheeks, and plump arms, eat corn. If you want a fast metabolism, do not.

RULE #3: NO DAIRY.

Cheeses, and all other dairy products, have a sugar-fat-protein ratio that causes trouble when repairing your metabolism. Fat-free dairy aggressively slows fat metabolism. But you can use unsweetened rice milk during Phase 1, and you can use unsweetened almond milk or unsweetened coconut milk during Phase 3. No milks of any kind are allowed during Phase 2, but it’s only two days out of the week. You can handle it.

RULE #4: NO SOY.

Soy slows the metabolism, and it doesn’t have a place in your life, at least not for the next 28 days. There are two exceptions to the no-soy rule: tamari and Bragg Liquid Aminos. That’s because these are both extracts from a fermented soy product that doesn’t contain the same estrogenic or bloating factor.

RULE #5: NO REFINED SUGAR.

Just 2 teaspoons of refined sugar can inhibit your weight loss for three to four days. The most difficult time to avoid sugar is the next few days after eating sugar. There are many animal studies suggesting that sugar is as addictive to the brain and the body as cocaine.

RULE #6: NO CAFFEINE.

I know this is hard. Caffeine is emotionally and physiologically addictive, and the withdrawal can be tough. But the good news is that after about three or four days of harsh symptoms, it’ll be over. No more afternoon slump. No more obsessive need for a buzz. It’s an incredible feeling to escape the caffeine monkey on your back.

RULE #7: NO ALCOHOL.

Beyond the toll it takes on your liver, there are even more reasons to avoid alcohol for the next 28 days. Alcohol is very high in sugar, in that it converts to sugar rapidly in the bloodstream.

RULE #8: NO DRIED FRUIT OR FRUIT JUICES.

The sugar concentration is too high and the fiber is too easy to break down. When you eat dried fruit, or drink fruit juice, the sugar in these foods gets delivered too rapidly into your bloodstream. This forces your body to store the excess in fat cells.

RULE #9: NO ARTIFICIAL SWEETENERS.

Please, throw away the pink, yellow, and blue fake sugar packets. They are like poison for your body and your metabolism. If you must use a sweetener, use natural ones like Truvia, Stevia, or Xylitol instead.

RULE #10, NO FAT-FREE, “DIET” FOODS.

Convenience is not a bad thing, and many companies are creating healthy quick alternatives to “on the go” foods. But on this diet you’ll be making your own prepackaged snacks and frozen dinners from real food, or finding fresh, real-food alternatives in restaurants. It’s easy and convenient and delicious, and you can do it.

The Fast Metabolism Diet Phase 2 Recipe: Ginger-Lemon Gummy Squares

This easy-to-make gelatin-based variation of lemon, lime and ginger is allowed to use as your protein snack in Phase 2 of the Fast Metabolism Diet. Ginger is added because of its anti-inflammatory properties.

The following recipe can make about 50 1-inch squares; 10 squares is a Phase 2 snack. Preparation time is 5 minutes and the total time is 1 hour and 20 minutes.

Ingredients:

•          1 cup water
•          ½ cup plain, grass-fed beef gelatin (such as Great Lakes Brand)
•          1 teaspoon liquid stevia (or to taste)
•          1 teaspoon freshly grated ginger
•          1 cup fresh-squeezed lemon juice

Boil the cup of water. At the same time, mix the gelatin, stevia and ginger into the lemon juice until it smoothen.

Next, add the boiling water and continue to whip until the mixture smoothens.

Then, pour the mixture into an 8”x8” cake pan and put it on a fridge for 1 hour and 15 minutes, until mixture is firm.

You may use spatula to remove the harden gelatin, and you may place it on a cutting board. To cut into 1-inch squares, you may use pizza cutter or knife.

Lastly, keep it refrigerated for it is best served super cold from the fridge.

The Fast Metabolism Diet Do's

The following are the Do's in The Fast Metabolism Diet

Rule #1: You must eat FIVE TIMES per day, 35 times per week

You may not skip any meals or snacks. This is crucial to repair the metabolism. It's nonnegotiable. Even if you're not hungry, you still have to eat.

Rule #2: You must eat EVERY THREE TO FOUR HOURS, except when you're sleeping.

Don't worry about how to fit all this eating into your busy schedule. The key is to time it to your individual schedule.

Rule #3:  You must eat WITHIN 30 MINUTES of waking. Everyday.

If you are dashing out the door and don't have time to sit down for a full meal, you can have morning snack first and your breakfast when you get to work. Don't exercise first before you put something in your stomach. You must eat something within the first 30 minutes.

Rule #4: You must stay on the plan for the FULL 28 DAYS.

The reason for this is to follow the natural circadian rhythm of the body. Individual weeks can be repeated again and again for additional weight loss, but the initial commitment has to be for the full four weeks to get true repair in all phases of the body.

Rule #5: You must STICK TO THE FOODS allowed in your phase.

You must do it religiously. If you are in Phase 1 and it's not on the food or meal map for Phase 1 days, don't eat it. The same goes for all three phases.

Rule #6: You must follow the phases IN ORDER.

That means two days of Phase 1 followed by two days of Phase 2 followed by three days of Phase 3. It is easiest to follow if you start the plan in a Monday.

Rule #7: You must drink HALF YOUR BODY WEIGHT in ounces of water everyday.

That means if you weigh 200 pounds, you have to drink 100 fluid ounces of water every day. If you weigh 180 pounds, that's 90 flu ounces of water each day.

Rule #8: Eat organic WHENEVER POSSIBLE.

Any synthetic chemical products you put into the body-including additives, preservatives, pesticides, insecticides, and hormones - have to be processed through the liver. Eat as cleanly as possible.

Rule #9: Meats must be NITRATE-FREE

Eat meat that is cured and preserved naturally, with foods like celery juice and sea salt. These are perfectly safe and easy to find. If you aren’t sure about a product, look at the ingredients label for words like “nitrate-free” and “naturally cured,” or ask the butcher if the meat is preserved with nitrates.

Rule #10: Exercise ACCORDING TO YOUR PHASE.

PHASE 1: Do at least one day of vigorous cardio, like running, the elliptical trainer, or an upbeat aerobic-based exercise class.

PHASE 2: Do at least one day of strength-training with weights.

PHASE 3: Do at least one day of stress-reducing activity like yoga or deep breathing, or enjoy a massage.