Day 21

Day 21 – The Modified Carb Meal Plan

This could be one of the most important articles you read on our site. The Modified Carb Diet (MCD) is a very effective tool to get over the weight loss plateau.

Click here for the (MCD) article

Step 1

Read the article, and commit it to memory. There will be a time in your fitness goal journey that you will find yourself in a weight loss plateau. You will be doing all of your exercises, eating according to the 12 steps, and doing everything right, but you will find yourself stuck in a plateau. The MCD is the perfect way for you to break through that plateau.

Step 2

Don’t forget to do your walking. Today you need to walk 1+ mile in at least 27 minutes.

Click here for the walking chart

Step 3

Take your daily supplements, and track them in the tracker!

Step 4

Resistance Training – Time to lift!

We suggest the following exercises. They do not require a full set of weights, or even a membership to a gym. We have structured this around things you probably already have at home.

[toggle title=”How much weight?”]When determining your appropriate weight level, follow this schedule. Remember, the goal is to have the weight heavy enough to meet the reps, but not so light it isn’t a challenge

Light Weight = 20-25 repetitions/set

Medium Weight = 15-20 repetitions/set

Heavy Weight = 10-15 repetitions/set


[toggle title=”Shoulder Press”]

This is another resistance training exercise, using minimal equipment. With a shoulder press, we are targeting upper shoulder strength, as well as your tricep and bicep muscles.

While sitting on a chair, a ball, or a bench, you will hold the dumbbells, bar or other weight bearing items in both hands. One at a time, or together in one fluid motion, you will raise the weight to your shoulders, push upward, slowly release downward, rest, and repeat.



[toggle title=”Chair or Wall Press”]

This is a great exercise for beginners. It is easy, and great for your core and arm muscles. This exercise can be done almost anywhere and uses only your upper body strength so it is excellent for those doing these sets at home or outside.

Lean up against a wall, or with a straight body lean on a chair. Make sure your arms are straight, with a slight bend in the elbow. Slowly bend your arms bringing your chest close to the object, and then slowly push back against the object until your arms are straight again. Start with your arms shoulder width apart, and as you gain strength and stamina with this exercise you can slowly bring your arms closer together.



Step 5

  • Take your measurements

It is important to look at the big picture when doing a weight-loss plan. Both objective and subjective data need to be evaluated. It is important to be mindful of your energy level, how you are sleeping, how your clothes are fitting, and how your mental attitude changes. Likewise, make sure you are paying attention to your strength, your weight, your body fat percentage, and body measurements.

Scale weight is an important measurement in weight loss. It is crucial to remember that our scale weight does not tell us what we are made up of, simply how much our lean and fat mass weighs altogether. However, having goal weights and benchmarks along the way can help to keep us moving forward, and seeing measurable progress.

[toggle title=”My measurements”][gravityform id=15 name=30/$30 Measurements][/toggle]

[lightbox href=”” photo=”true”]Using a cloth measuring tape, measure the neck, hip and waist, as illustrated (click to see illustration). [/lightbox]

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[blockquote align=”center” cite=”Harvey Penick”]”I learn teaching from teachers. I learn golf from golfers. I learn winning from coaches.”[/blockquote]

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