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5 Places to Start
Pick the plan that best applies to your present physical situation or desired goals and use it as a kick-off point to designing your own program.

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Home : 5 Places to Start : Obesity

BOK - Obesity

Most people who are moderately or severely overweight have been struggling with this problem all of their lives. No matter what program they select or how hard they try, the weight they lose usually comes right back-often more weight than what they lost. It leads to a vicious cycle of gaining, losing, and gaining even more. Sadly, the end result is often a diagnosis of clinical obesity, meaning a person with a body mass index (BMI) of 30 or higher.

The most important consideration for substantial weight loss is medical supervision throughout the program before, during, and after you have achieved your goals. Anyone fighting obesity, especially those with health problems, will need a medical evaluation and constant supervision until their doctor advises otherwise. Serious weight problems are frequently rooted in issues that require professional counseling too. Obese patients should undergo some type of initial screening and counseling to identify habits that contribute to their problems with weight management and help them find ways to neutralize their influence.

Sample Weekly Meal Strategy for
BOK - Obesity

Principle No. 2	Principle No. 1	Principle No. 3	Rationale
How Often to Eat (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: Maximize unsaturated, minimize saturated	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: Maximize unsaturated minimize saturated	Start to lean towards 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 60-30-*10 gram ratio	2:1 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 after lunch or plan to before dinner.
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 of complex Protein: Lean	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 - Obesity

BOK Exercise Plan 2-A

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	Light to Moderate ------ ------	1 1	10â€“15 reps 15-50 reps 15â€“20 minutes
Tuesday	Lower body BOK Switch Training Abdominals Short aerobic exercise	Light to Moderate ------ ------	1 1	10â€“15 reps 15-50 reps 15â€“20 minutes
Wednesday	*Long aerobic exercise			30â€“45 minutes
Thursday	Upper body BOK Switch Training Abdominals Short aerobic exercise	Light to Moderate ------ ------	1 1	10â€“15 reps 15-50 reps 15â€“20 minutes
Friday	Lower body BOK Switch Training Abdominals Short aerobic exercise	Light to Moderate ------ ------	1 1	10â€“15 reps 15-50 reps 15â€“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.

BOK-Troubles Around the Equator

BOK-Quick Fix

BOK-Obesity

BOK-Alive, Well & Feeling Great

BOK-Too Thin