Diet & Fitness

WEEK 5

1. Squats -- (Need help? Watch the video from Week 4.) Increase the sets to three and increase the reps to 20 (two alternate days per week).

2. Extensions Step-Ups -- Perform three sets but increase the reps to 20 (three alternate days per week).

3. Bent Knee Push-ups -- (Video below!) Start with your hands and knees on a mat. Your hands should be shoulder width apart and your head, neck, hips and legs should be in a straight line. Do not let your back arch and cave in. Lower your upper body by bending your elbows outward, stopping before your face touches the floor. Contracting the chest muscles, slowly return to the starting position. Perform one set of six to 10 reps or as many as you can do on two alternate days per week.

4. Power Walking -- Increase the time to 45 minutes and keep the days the same (five days).

5. Carbohydrates -- Slightly decrease the amount of starchy carbohydrates at two of your meals. For example, if you're having pasta for dinner, decrease your normal serving.

WEEK 6

1. Squats -- Continue with three sets but increase the reps to 22 (two alternate days per week).

2. Extension Step-Ups -- Perform three sets but increase the reps to 22 (three alternate days per week).

3. Bent Knee Push-ups -- Perform two sets as many as possible. Increase to three alternate days per week.

4. Power Walking -- Add a sixth day and perform 45 minutes each day.

5. Brown Bag -- If you work outside of the home, bring a bagged, healthy lunch at least three times this week.

After six weeks you can tailor the program to your liking. My job is to help jump-start you in the right direction.

As always, check with your doctor before beginning any exercise program.

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A drug-free competitive bodybuilder and winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card, Raphael Calzadilla is a veteran of the health-and-fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. in communications from Southern Connecticut State University and is certified as a personal trainer with ACE and APEX. In addition, he successfully completed the RTS1 program based on biomechanics.

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