Your first program

Still can't get as lean as You want to be?
If you do cardio for 30_45 minutes a day 6_7 days per week for 8_12
weeks, you'll get so lean, you'll kick yourself for not realizing
it was that simple.
I don’t want to hear lots of whining and complaining. Or some expert fighting me on this
daily cardio wont burn up muscle each and every day on the Army team we ran 5,10, or 12 Miles.
You may have plenty of buts. But this and but that, but do you have plenty of RESULTS!
get off your "buts" to get lean, just make up Your mind to do what it takes
to get the job done _ not what the trend of the day dictates you
should do.
you want to get lean and you want to do it quick, make The Chikwang program a daily discipline and the RESULTS will amaze you.
Say you don't have time! Doing training we get up at 4 or 5 in the morning to work out because it's the only way we can fit it in the schedule. The Army gives you a lot to do during the day
time is not an issue of time, it's an issue of WILLINGNESS. Are you willing to do what it
takes? That's only question you have to answer.
What we want to work on for the next week is calorie expenditure only northen but this.
DO YOUR ROAD WORK (that what fighter call running) FIRST THING IN THE MORNING ON AN EMPTY STOMACH: If you are more then 30 pounds over weight, walk don’t run, the running will come soon, but you must do a fast walk.......
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your body's stores of
glycogen are depleted early in the morning and you burn more fat when glycogen is low.
Don’t eat eating causes a release of insulin, and Insulin interferes with the
mobilization of body fat. Less insulin is present in the morning;
so more body fat is burned when road work is done in the morning.
There is less carbohydrate (glucose) in the bloodstream when you
wake up. So with less glucose available, you
burn more fat.
One more thing I want you to do for us (that’s you and me)
3. REDUCE YOUR CARBOS, BUT DON'T CUT THEM OUT COMPLETELY: I want you to do a modified diet for a week, and just for a week.....
If you need information on what to eat or not ear, drop me a line or two.....


Coach Ratliff coach@citrus9.com