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The Weight Loss Food Plan andWorkout Arrangement GuideWaiver of LiabilityWhat you are about to undertake is an advanced fitness / nutrition program.Injuries may occur in any workout program as with this specific programwritten by Stew Smith. By downloading the program, you are waiving anyliability to Stew Smith or StewSmith.com. This is a recommended program thathas worked for many others. It may not be right for you. It is recommendedthat you consult a physician before undertaking any new fitness regimen.

The Weight Loss Food Plan andWorkout Arrangement GuideTable of ContentsAbout the AuthorIntroduction / InformationWorkout ArrangementFood Plans with Options per Meal

The Weight Loss Food Plan andWorkout Arrangement GuideAbout the Author – Stew Smith CSCSStew Smith is a former Navy Lieutenant (SEAL) who graduated fromthe United States Naval Academy and Basic UnderwaterDemolition/SEAL (BUD/S) training. He has been personallytraining, testing, and writing workout books and ebooks that preparepeople to ace fitness tests for over 25 years now. People from alllevels of fitness use his military preparation products to lose weight,prepare for basic training, as well as advanced level athletes whoare training for Special Ops.Stew also works with the Tactical Strength and Conditioningprogram of the National Strength and Conditioning Association andis a Certified Strength and Conditioning Specialist (CSCS). He alsohas over 800 articles on Military.com Fitness Forum focusing on avariety of fitness, nutritional, and tactical issues military membersface throughout their career.Let these workouts assist you in becoming a better conditionedtactical athlete. The following list is the published books/eBookswritten focusing on specific training programs. All books andmanuals are fitness related and have a multi-week training programto help you prepare for any test, training program, or just lose weightand get fit for duty. Basically - anything that requires a fitness testto enter, StewSmithFitness.com has the answer.

The Weight Loss Food Plan andWorkout Arrangement GuideOther Books / eBooks Written by Stew SmithThe Complete Guide to Navy SEAL FitnessNavy SEAL Weight Training WorkoutMaximum Fitness – The Complete Guide to Navy SEAL CrosstrainingThe SWAT WorkoutThe Special Operations WorkoutNEW – Tactical Fitness for the Heroes of TomorrowNEW - Military, Police, Fire Fighter PT Test Survival GuideGeneral Fitness and Nutritional Guides for EveryoneThe Beginner / Intermediate Guide to FitnessReclaim Your Life - Erin O'Neill Story (beginner / intermediate)Veterans Fitness - Baby Boomer and a Flat Stomach!Circuit Training 101 – Beginner / Intermediate Guide to the GymThe Busy Executive Workout RoutineThe Obstacle Course Workout – Prep for Races or Mil, LE, FFThe Military / Special Ops Physical Fitness WorkoutsAdvanced Maintenance / Recovery PlanThe Combat Conditioning WorkoutAir Force PJ / CCT WorkoutNavy SEAL Workout Phase 1,2,3,4Navy SWCC WorkoutArmy Special Forces / Ranger WorkoutArmy Air Assault School WorkoutArmy Airborne WorkoutUSMC RECON WorkoutUSMC OCS / TBS WorkoutUSMC IST and PFTThe Coast Guard Rescue Swimmer / Navy SAR WorkoutThe Service Academy WorkoutThe Navy, Air Force, Marine Corp Boot Camp WorkoutThe Army OCS and PFT WorkoutThe Law Enforcement Physical Fitness WorkoutsThe FBI Academy Workout FBI Workout Vol 2The DEA WorkoutThe FLETC Workout - Ace the PEBThe PFT Bible: Pushups, Sit-ups, 1.5 Mile RunThe Fire Fighter Workout

The Weight Loss Food Plan andWorkout Arrangement GuideContact Stew Smith (Email, mail)As part of the downloadable, you do have access to email me atany time and I will answer your questions as soon as possible.Below are the different ways to contact me for any of the productsand services at www.stewsmith.com.Mail and email addresses:StewSmith.comPO Box 122Severna Park MD 21146Email - stew@stewsmith.comFREE Videos in this BookIn this product, there are free downloadable video offers thatdemonstrate exercises and show techniques in motion. If youpurchased the book version, just email me and we will get thevideos links to you to view. Stew Smith MMXI - All rights reserved. Any part of this book mayNOT be reproduced without the permission of the author. Anyunauthorized transmission electronic or printed is prohibited.

The Weight Loss Food Plan andWorkout Arrangement GuideFive Psychological Phases ofFitness / Weight LossWhether you are in the military, a special operations officer, anathlete, or just a regular person seeking to lose weight, all groupsexperience similar personal obstacles. Those who succeed in theirtraining programs learn to conquer self-doubt. That is the key tofitness and weight loss!Every day, excited people join fitness clubs determined to attendclasses or workout for an hour a day, five days a week. Thisexuberance for vitality typically lasts for 10-14 days before selfdoubt, sleeping in, and skipping workouts take over. In two shortsentences, the first two psychological phases of fitness weredescribed. The five phases of becoming fit are the following: Excitement and Highly MotivatedDoubt Toward GoalsConquer DoubtTotal Change in Energy Level / ConfidenceMake New Fitness Goal / ChallengeThe five phases are used to describe to people how they are goingto feel in the near future about starting a fitness program whether asa beginner or as an advanced athlete preparing for Special Forcestraining. Typically, both the out of shape beginner and theadvanced Special Operations candidate develop into their goalsthrough the five phase process.In Phase One of fitness, a person makes a decision to get healthy,or decide to serve their country as a Special Forces member. Thisphase takes 2-3 seconds, but it actually takes about 2-3 weeks toreplace old, bad habits and to create new habits that will fuel yourdesire to obtain your goals. Hang in there at least three weeks. Ittakes 2-3 weeks to BUILD GOOD HABITS. This phase is filled withmotivation and a general excitement about fitness and exercise.Statistics show that people who workout in the morning before workare twice as likely to complete the workout compared to those whowait until after work to exercise.In the Phase Two, doubt enters and can either crush your progressor make you stronger. It is absolutely natural to have doubts about

The Weight Loss Food Plan andWorkout Arrangement Guidewhat you are undertaking. My advice is to start doubting as quicklyas possible and get over it. Realize self-doubt is part of the processand it will be encountered again throughout your fitness journey.Even SEAL trainees doubt themselves, but those who becomeSEALs conquer their doubt. Likewise, those who lose 60-80pounds in a year, conquer their doubt as well.Phase Three is one of the most exciting phases when you realizeyou have conquered your doubt. You may reach this phasecontinually throughout your quest for fitness or Special Forcesstatus, but once you do, you really can do anything you set yourmind to. This is where the mind and body connect. Use theworkouts to be a catalyst in all areas of your life: work,relationships, school, spirit, financial, and others. I am a firmbeliever that exercising your body will give you the stamina andenergy to exercise your mind, spirit, and achieve those life longdreams you have for yourself.Phase Four is the total identity change and self-confidencerealization period for most people. You now associate yourself withfit and healthy people. Now, you are fit in mind and body. Yourexample will inspire others. Be a role model to another heavyperson or aspiring Special Operations officer. People will beamazed by your new work ethic at work and play. Eating healthy isnow a habit for you too. In fact, eating fast food or unhealthysnacks makes you feel slightly ill. This is because your body willnaturally crave healthy foods as you subject yourself to a long-termphysical fitness routine.Phase Five is the next step, but the journey never ends. Set andconquer goals for yourself. Whatever you like - run, swim, bike,weight lift, etc. Challenge yourself to run a 10k, bench press 300 lbs,do a triathlon. The options are unlimited, after all fitness is a journey– not a destination.Below is the first of many charts in this document. These are simplysuggestions to eating on a regular schedule. Find the foods thatwork for you and eat them. Make sure they contain vital nutrients,vitamins, carbs, protein, and even fat – good fats.NOTE: If you are severely overweight and need to lose weight ANDget into shape to serve your country, I do not recommend startingyour workout routine running. Give your joints a break and do more

The Weight Loss Food Plan andWorkout Arrangement Guidenon-impact aerobics if you are a beginning / overweight runner.See options for great ways to lose weight, build cardio endurance,without the impact of running with the Running Options article.Related Article for Beginner Runners

The Weight Loss Food Plan andWorkout Arrangement GuidePostWorkout930am1230 Meal330pm630pmMealEveningSnackeggs, orhard boiledegg, peanutbutterA mealreplacementbar or postworkoutproteinshake –YogurtSmoothieGreen leafylettuce Saladwith roastedchicken ortuna fish,FruitSaladvarietyShakeoptionalChicken,tuna, orfish, chTurkeywholewheatwrapMixedsaladswithvariety ofveges –greenSkim /1% milkwithpiece offruitYogurt,milk, cereal(wholewheat graincereals –multi grainss the bestoption)Lean Meator peanutbutter onmultigrainbagel orbread/muffinmealreplacementbar /peanuts /almonds /apple /banana ifin a rushFruit:Banana,apple, pearscarrots,orangeshakeoptionalLean Meat /cheese wrapVegetablebeef stewCan oftuna withwaterChicken,asparagusbroccoli,brownrice, fruitdessertMultigraintoastBeans andbrown rice /celery sticksand peanutbutter &milkBurrito orwhole wheatturkey orlean meatwrapChoppedChickenwith hardboiled eggandlettuce orriceLeansirloin,green orlimabeans,salad,Low / nofatpopcornFruit / vegeoptions – 12 cups ofhoneydew /watermelon,cantaloupeSpinachSalad withalmonds,strawberries,lean amedbrownrice,saladWater make upfor amissingglass ortwoThe above are meal OPTIONS – take a pick from the column / time optionlist and eat / drink something every 3-4 hours or so.

The Weight Loss Food Plan andWorkout Arrangement GuideNOTE: Men’s Health Magazine– great additional options to theprevious page food chart More 0630 am options –pick two for breakfast1. 110 calories: coffee withreduced-fat milk2. 140 calories: Skippy brandSqueeze Stick of peanut butter3. 200 calories: 1 cup reducedsodium cottage cheese withfresh peaches and cinnamon4. 200 calories: 1 cupblackberries, blueberries, orstrawberries with 6 ounces lightyogurt and 1 tablespoon low-fatgranola5. 250 calories: Any-way-youlike-it egg on a whole-grainEnglish muffin with meltedcheese6. 250 calories: Oatmeal madewith milk instead of water; addbrown sugar, walnuts, and/or anyfresh or dried fruit7. 260 calories: Cold whole-graincereal, such as Kashi or raisinbran, with reduced-fat milk8. 300 calories: Peanut butterand jelly on a whole-grainEnglish muffin or wheat bread9. 300 calories: Scrambled-eggburrito with turkey sausage andsalsa10. 300 calories: Two-eggomelet with spinach,mushrooms, veges More 0930 am snackoptions – pick 1-2 options1. 80 calories: Stick of stringcheese2. 100 calories: Hard-boiled eggwith a handful of grapetomatoes3. 180 calories: Nature Valleygranola bar4. 250 calories: Ready-madereduced-fat smoothie, such asStonyfield Farm5. 250 calories: Clif bar6. 275 calories: 2 or 3 smallhandfuls of trail mix7. 290 calories: Kellogg's NutriGrain bar with a handful ofpistachios or almonds8. 300 calories: Slice of wholegrain bread topped with peanutbutter and banana9. 300 calories: Small bagel with2 slices of Muenster cheese,melted10. 400 calories: Medium-sizefruit muffin (best if made withwhole-wheat flour)