The ME™ Workout Schedule

One of the most important aspects of achieving any goal is making sure you are headed in the right direction. The Me program is all about education in the tools necessary to be successful. One of the most important tools for success in changing the body is circumference measurements.

Circumference measures are a highly efficient means of tracking changes in body composition. While one’s weight is nice to know, it does not tell you about the quality of weight lost or gained. Measuring inches tells you about losses of fat and gains in muscle. If you don’t look like you are smaller in the mirror than who cares about your weight?

 A pound of muscle and a pound of fat weigh the same. However, muscle is much more dense and therefore takes up less space on the body. If you replace a pound of fat for a pound of muscle, you will weigh the same yet be smaller.  Not only that, the muscle you added will aid you in losing more fat and getting even smaller. Muscle is your friend and doing circumference measures is a better indication of fat loss than weighing yourself.

To do circumference measure all you need is a tape measure.  Choose the areas on your body you want to lose. We suggest the hips, waist, arms and legs.  Don’t worry about where the books say you should measure, measure where you want to lose. The important thing is you always measure from the same spot.  Use landmarks like freckles or bony prominences to always find the same spot. Never guess, as you will always be slightly off without a real indicator of progress.  Each tick on the inch scale is a 16^th of an inch.  Measure all landmarks to the nearest 16^th. Do this measurement once a week. If more than two weeks go by without a move in the right direction than you need to alter your program.  The following will guide you on where to look if the results are not coming:

1)    Diet- if your diet is not correct, you will not reach your goals, instead your exercise habits will only serve to undo your poor eating habits.

2)    Sleep- if you are not getting enough sleep, exercise can only do so much.  During the day you take in and store energy.  Sleep is the body’s natural counterpart to this and one of the prime times you burn fat.

3)    Consistency- Consistency is the key to everything, if you can not be consistent than don’t bother

4)    Frequency- 3 times a week is a minimum for exercise, but actually 5-7 is most optimal and most people will require at least five sessions to see significant results

5)    Water- The most powerful fat burning supplement. if you don’t drink water is like trying to swim through mud. None of your body’s fat burning enzymes will be working properly.

6)    Supplements- supplements are the last and least likely of problems.  Only a very few people will benefit from supplements and even then they will never work if you are not eating and exercising correctly.