Why I had Brachioplasty (removal of the excess skin in the underarm)

Body For Life

Check out the website www.EXRX.net, it is a free website that helps teach you all about working out and how to do it.

Beginning Workout
Monday
Chest, Back, Shoulders, Biceps, Triceps, Legs

1. Smith Machine Bench Press 3sets-15reps (3-15)
2. Lat pull down 3-15
3. Barbell Front raises 3-15
4. Barbell Curls 3-15
5. Rope push downs 3-15
6. Barbell Squats 3-15
7. Ab crunches 3-15

Wednesday
Chest,Back,Shoulders, Abs
1. Push-ups (on knees or toes)  3-15
2. Dumbbell Bench Press 3-15
3. Barbell Pull backs 3-15 
4. Cable Rows 3-15
5. Sitting Dumbbell Presses 3-15
6. Sitting Smith Machine Presses 3-15
7. Planks 1:00min 3 times

Friday
Legs, Biceps, Triceps,
1. Calve Raises 3-15
2. Hamstring Curls 3-15
3. Squats 3-15
4. Alternating Dumbbell curls 3-15 each arm
5. Dumbbell Hammer Curls 3-15
6. Scull Crushers 3-15
7. One arm cable pull backs 3-15

Remember this is just a suggestion workout. Please modify to your abilities.

A beginning insight into supplements.  I take Calcium Citrate with Vitamin D and MONA VIE.

Here it is one of my favorite healthy recipes:

General Tsao’s Chicken (serves 4, from Weight Watchers)

3/4 cup canned chicken broth (reduced sodium)

1 1/2 Tbl cornstarch

2 Tbl sugar

2 Tbl low-sodium soy sauce

1 Tbl white wine vinegar

1/2 tsp ground ginger

2 tsp peanut oil

2 medium scallions chopped (or one small onion)

2 medium garlic cloves minced

1/2 tsp red pepper flakes (optional)

1 Lb uncooked chicken breast cut into 2” pieces

2 cups brown rice kept hot

- In a medium bowl whisk together cornstarch, sugar, soy sauce, vinegar and ginger, set aside

- Heat oil in a wok or large skillet over med-hight heat, add scallions, garlic, pepper and cook 2 min.  Add chicken and cook till brown all over (5 min)

- Add reserved sauce and simmer until sauce thickens and chicken is cooked trough (3 min)

- Serve chicken and sauce over rice. Yields 1 cup chicken and sauce over 1/2 cup rice

Don’t just drop your goal if you don’t accomplish it on time. Instead just extend the deadline. You can and will reach your goal!

Food Rules by Michael Pollan is a great, simple and entertaining book to help you stay on track with what is ‘healthy’ to eat.

Here is a little info on what diet to choose and which I used.  Taking the basic approach, I did not rely on a popular or fad diet to help me lose weight.  I simply watched what I ate. In general I cut out fast food, processed food, and sweets.  If you feel that a diet will help you in your weight loss please research the diet you are looking at and ask your doctor.  Check out Kim Bensen’s Book “Finally Thin” for a good overview to many of the diets out there.