Step One: Aerobic Exercise Plan

45 minutes daily every morning before eating
Wake up an hour earlier than usual each day and perform forty-five minutes of aerobic activity. You may choose any activity that is convenient for you as long as it achieves a heart rate of 70 percent of your maximum. Examples of aerobic workouts include speed walking, stair climbing, stationary bike, skating, swimming, running, rowing etc.

Training Intensity
Intensity of your training depends on your current conditioning. Aim to keep your pace at a level that prevents talking for the majority of your aerobic session. Occasionally slow down to moderate intensity if you require a breather but do not stop until your forty-five minutes is complete. Altering intensity during each session will have you interval training. No set plan really needs to be followed for your intervals. Just push to keep your intensity high relative to your energy levels and conditioning each aerobic workout.

Stretching
There is no better feeling than when you look at the clock to see your forty-five minutes cardio is complete! A nice stretch compliments each session like a roman massage after a feast! Treat your body to some nice stretching when you are done then head off to the shower and breakfast!

P.M Aerobic Exercise
It may seem like a lot of cardio but during this first seven days you must push yourself to complete two aerobic sessions daily. Your evening aerobic session ideally is another forty minutes. Please follow this without skipping for your best results and getting the most benefit out of this cleansing / preparation phase. You are only cheating yourself by not doing the full forty minutes. Then again, twenty five to thirty minutes is better than nothing.

Abdominals
Abdominal work is permitted during this body preparation phase. Whether you do some high repetition abdominal work after your aerobic sessions is completely at your discretion. Use your energy as a good gauge whether you perform an abdominal routine. If you choose to do some abdominal work, choose three exercises for abs and work up to doing two hundred repetitions non-stop of each exercise.

Breakfast
Before you begin your morning aerobic routine squeeze the juice of a fresh lemon into a glass of warm water and drink it. Be aware of the quality of water you use and lemons. Maximum benefit is reached using organic fruits grown without chemicals, pesticides or genetic modification. This is a personal decision to definitely consider. I opt for the minor additional cost of premium quality organic foods as opposed to mass produced choices that are not as nutritious, or delicious!

• Apple, grape, cherry or plum juice: 8 ounces minimum (more if desired)
• Cottage cheese or plain yoghurt made from raw milk: 5 level tbsp (tablespoons) No more no less. For milk free diets egg protein powder may be substituted.
• Fresh Fruit: 8 ounces minimum. Do not mix fruits, eat the same fruits each meal. No avocado or banana.