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5 Places to Start
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Home : 5 Places to Start : Troubles Around the Equator

BOK - Troubles Around the Equator

Call it portly or pear-shaped; call them love-handles, saddlebags, or a beer belly-by any name, the accumulation of fat around our midsections is the most ubiquitous weight problem today. I believe that it represents everything that is wrong with the American lifestyle: poor eating habits, unhealthy food choices, and lack of exercise. But fear not; the baggage you carry up front, around your hips, and on your backside can all be eliminated.

Sample Weekly Meal Strategy for
BOK - Troubles Around the Equator
Principle No. 2 Principle No. 1 Principle No. 3 Rationale
How Often to Eat
(Minimum 5 meals)
 How Much to Eat
(% of daily calories carb-to-protein-to-fat
gram ratio)		 What to Eat (Carb, protein, and fat quality)  
Meal 1: Breakfast 10% of daily calories 60-30-10 gram ratio 2:1 carb-to-protein ratio Carbs: Simple allowed, complex mix optimal Protein: Lean Fat: Suggested ratio Carbs in the morning are needed to give you your first energy boost of the day. If you crave simple carbs, this is the time to eat them because you are less likely to store them-you have all day to burn them.
Meal 2: Morning Snack 15% of daily calories 60-30-10 gram ratio 2:1 carb-to-protein ratio Carbs: Simple and complex mix Protein: Lean Fat: Suggested ratio Start to lean toward complex carbs, but simple carbs are still allowed because of your energy needs, especially if you
exercise before or after breakfast.
Meal 3: Lunch 35% of daily calories 45-45-*10 gram ratio 1:1 carb-to-protein ratio Carbs: Less simple, more complex Protein: Lean *Fat: Begin minimizing This larger meal followed by mostly
sedentary activities makes carb quality and lower fat content more important.
Meal 4: Afternoon
Snack		 15% of daily calories 45-45-*10 gram ratio 1:1 carb-to-protein ratio Carbs: Complex only Protein: Lean *Fat: Minimize This meal is essential in order to stabilize insulin levels and minimize overeating at dinner. A small amount of unprocessed simple carbs are okay if you exercised before dinner or plan to walk after.
Meal 5: Dinner
and Meal 6: Late Snack		 25% of daily calories 45-45-*10 gram ratio 1:1 carb-to-protein ratio Carbs: Minimal amount and complex only Protein: Lean *Fat: Minimize Try to minimize the amount of carbs or split this meal into two smaller ones to keep insulin levels low and avoid fat storage during sleep.
*Minimizing fat at these meals will accelerate your results.

Sample Weekly Exercise Strategy for BOK - Troubles Around the Equator

BOK Exercise Plan 2-C

  • 4 days per week BOK Switch Training
  • 4 days per week short aerobic exercise
  • 1 day per week long aerobic exercise
  • 2 days of rest
Day Exercise Weight Sets Repetitions/
Duration
Monday

Upper body BOK Switch Training
Abdominals
Short aerobic exercise

Moderate
------
------

2-3
2-3

8-15 reps
15-50 reps
15-20 minutes
Tuesday

Lower body BOK Switch Training
Abdominals
Short aerobic exercise

Moderate
------
------

2-3
2-3

8-15 reps
15-50 reps
15-20 minutes
Wednesday *Long aerobic exercise     30-45 Minutes
Thursday

Upper body BOK Switch Training
Abdominals
Short aerobic exercise

Moderate
------
------

2-3
2-3

8-15 reps
15-50 reps
15-20 minutes
Friday

Lower body BOK Switch Training
Abdominals
Short aerobic exercise

Moderate
------
------

2-3
2-3

8-15 reps
15-50 reps
15-20 minutes
Saturday *Rest      
Sunday *Rest      

*These days can incorporate either aerobic exercise or rest, according to your weekly schedule and goals.
**Suggest additional abdominal workout here to maintain the effective two days on and one day off cycle.

 

 

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