Here are a few exercise tips to keep in mind when tying to attain your goals

• Do 1-2 warm up sets with 50% of your working weight for the first exercise of each muscle group

• Most of my workouts are fast paced so that it I am burning the most calories possible ….like an extra cardio session! I often perform "circuit workouts" to achieve this type of high intensity workout.

• 15 -20 reps lower, 10-15 upper, rest approx. 60 sec in between sets, 2-3 exercises for each bodypart, 2 sets each exercise.

• This program is for the more advanced. who have been working out for some time before; for those of you who are new....you may want to try the 3 or 4 day program**

Day 1 lower body; hammies, lower back, glutes, calves
Stiff-legged deadlifts, leg curls, hyperextensions, abductor mach., adductor mach., toes pointed calf raises, standing calf raises, seated calf raises

Day 2 upper body-pull; back, traps, bi's, lower abs
Front lat pulldowns, dumbbell pullovers, behind the neck pulldowns (only down to ears), seated cable rows, rear delt mach., forward-lean upright row, incline curls, knee ups, ball crunches(stretch all the way back), bench knee ups

Day 3 lower body; quads, calves
Squats or leg press, lunges, leg extensions, leg press calf raises, seated calf raises

Day 4 upper body-push; chest, delts, tri's, upper abs
Incline bench, cable crossovers, pec deck, seated dumbbell presses, seated shoulder press, cable side lateral raises, side lateral, raises, cable triceps pressdown, triceps kickback, hanging knee ups, weighted ab mach., high rep crunches (100)

Day 5 lower-all; lite and less sets per exercise, no more than 20 sets
Stiff-legged deadlifts, hack squats (feet close), superset leg curls and leg extensions, superset abductor and adductor, superset hyperextensions and butt blaster machine

Cardio:
When the majority of my workouts for that week concentrate on weight training, I back off a bit on cardio that week BUT I always have it in my workouts! I reach for 30-60 minutes on upperbody days, while a bit less on lower body days, 30 minutes. I take off 1 to 2 days per week of lifting, while trying to do cardio 6 days per week!

What type of cardio I do depends on what I have available that day. Let's say I feel like a run, then a run it is. I also love the elliptical machine; it gives the knees a break from running!

• 15 -20 reps lower, 10-15 upper, rest approx. 60 sec in between sets, 2-3 exercises for each bodypart, 2 sets each exercise.

THE EXERCISES IN THE 4 DAY PROGRAM ARE THE SAME AS THE 5 DAY PROGRAM IT JUST DOESN'T HAVE THE ADDED LEG WORK OF DAY 5

Day 1 lower body: quads, calves
Day 2 upper body-pull: back, traps, bi's, abs
Day 3 lower body: hammies, lower back, glutes
Day 4 upper body-push: chest, delts, tri's, abs

THE CARDIO IN THE 4 DAY PROGRAM HAS THE SAME PRINCIPLE AS THE 5 DAY PROGRAM

• 15 -20 reps lower, 10-15 upper, rest approx. 60 sec in between sets, 2-3 exercises for each bodypart, 2 sets each exercise.

Day 1 upper body-pull; back, traps, bi's, abs
Front lat pulldowns, dumbbell pullovers (get a complete stretch at bottom), behind the neck pulldowns (only down to ears), seated cable row, rear delt mach., forward lean upright row, incline dumbbell curls, knee ups, alternate knee crunches

Off day-rest / cardio

Day 2 legs; quads, hammies, lower back, glutes, calves
Squats or leg press, stiff-legged deadlifts, superset leg extensions and leg curls, superset abductor and abductor machines, superset hyperextensions and butt blaster mach., superset standing calf raises and leg press calf raises

Off day-rest / cardio

Day 3 upper body-push; chest, delts, tri's, abs
Incline bench press, cable crossover, pec deck, seated dumbbell press, side cable lateral raise, rear delt mach., close grip bench press, triceps kickbacks, knee ups, ball full stretch crunches

Off day-rest / cardio

Off day

**There are many reasons why doing this program is beneficial - lack of time, muscle builder (w/ rest), more time for cardio and it's great for beginners.**

Cardio:
This lifting program allows the time to concentrate a lot more on cardio. Even though the lifting sessions may be more intense, it give you the extra non lifting days to soley concentrate on burning up those calories.....or for the beginners, those days give you extra recovery / rest time. When I concentrate on a shorter lifting week, I make sure that I concentrate more on the intensity of my cardio....switching up the amount of time I do it and the intensity in which perform it! I go for about 30 minutes on days which I lift and at least 1 hour on days in which I don't....don't worry, I built myself up to it!

**Always keep 1 thing in mind when you are at the gym, it's not how many reps or sets you do, it's what you PUT INTO those reps or sets which make it count. Use proper rest time and form and you will start loving your body more!**

For more great workouts and tips on training, visit my trainer Jeff's site at Makemsweat.com

Stay tuned for my members only section where I will explain what and how sets and reps work! The difference between warm-up sets vs. working sets! And a lot of other workout tips!

Here are some dieting tips to keep in mind when you a reaching for a long-term, healthy lifestyle of eating:

• Don't shock your body, gradual changes ....wheat bread from white for example - think life lasting results, not short term!

• Always remember...eat to live, don't live to eat!

• This is such a great rule...and it's actually simple - burn more calories than what you take in!!!!!

• Be sure to try to keep your metabolism up by eating 5-6 small meals instead of standard break, lunch and dindin that consist of larger meals!

Here are some dieting tricks that I follow:

• Normally I try to drink 1 gallon of water per day, drink 1½ gallons if you're really active! I eliminate soft drinks and juices to lose weight and drink water instead!

• I try to avoid fried foods at all costs and limit my starches...if I have them I try to have early in the day!

• I always have protein at every meal...it's the key to keeping fat at a low, while still retaining muscle!

Day Breakdown:

Break 6 egg whites with ¾ cup oatmeal
Snack Protein shake
Lunch 6oz chicken breast with 6oz of yam
Snack 1 cup cottage cheese with pineapple
Dindin 4oz salmon, ¾ cup steamed broccoli and ¾ cup brown rice
Snack Protein shake

Sample Meal Breakdown:

3 Alternative breakfasts
1) Protein shake with ¾ cup oatmeal
2) 6 egg whites with ¾ cup grits or cream of wheat
3) Meal replacement drink

3 Alternative snacks
1) 1 apple with handful unsalted mixed nuts
2) Non fat yogurt with fruit
3) Low carbs protein bar

3 Alternative lunch
1) 4oz tuna with ¾ cup brown rice
2) Natural peanut butter on whole wheat bread with 8oz skim milk
3) 6oz lean ground turkey with 1 baked potato

3 Alternative dindin
1) 4oz beef tenderloin with 1 cup asparagus or green beans
2) 6oz chicken breast with unsweetened frozen vegetable blends
3) Shrimp, red snapper or crab (use lemon juice) with a salad using a healthy dressing

3 Alternative late nite snacks
1) 2 Rice cakes with 2 tablespoons natural peanut butter
2) 1 cup cottage cheese with handful of unsalted mixed nuts
3) Protein shake

**What snack you have depends on what time your workout is that day, morning, noon or nite - the most carbs snack is post workout!**

For more on dieting tips, stay tuned for the members only section.

For more info write me jackie@planetjackie.com or visit Jeff my trainer at http://www.makemsweat.com.