Bob Greene, who created the Best Life Diet, aims to help individuals develop healthy eating habits in addition to a healthy lifestyle. The program has three phases: to teach healthier habits, increase weight loss and maintain weight loss. Greene advises dieters to create a complete workout plan that includes strength training and aerobic activity. This will help individuals build and maintain muscle mass and boost oxygen consumption, both of which increase calorie burn, which can lead to weight loss. The ideal plan, according to Greene, is one that has dieters completing five days of cardiovascular exercise and three days of strength training per week. Below are several strength-training exercises to incorporate into the Best Life Diet.
Begin with legs wider than hip-width apart, feet slightly turned out. Bend into a squat, letting you glutes guide you as if you were sitting into a chair that is behind you. Remember to keep your abs tight, back straight and glutes engaged. Return to start. Complete 12 repetitions.
Stand straight with both feet facing forward. Hold a 3 to 5 lb dumbbell in each hand. Arms should be down by your sides. Keeping your upper body straight, move your left leg behind you far enough to perform a lunge. Dip your body down by bending both of your knees at the same time until they reach a 90-degree angle. Do not let your front, right knee go beyond your right foot. Lift straight up and bring your left leg back to the start. Repeat with the right leg. Complete 20 repetitions.
Begin on the floor, face down. Place your legs together behind you with knees slightly bent. Your knees will support the weight of your lower body for this exercise. Your hands should be slightly wider than shoulder-width apart. Begin with your upper body upright with arms straight underneath supporting your body weight. Slowly lower yourself by bending your elbows so that your nose touches the floor. Slowly return to starting position. Complete 15 repetitions.
Stand straight with feet shoulder-width apart, knees slightly bent. Hold a dumbbell (3 to 5 lbs) in each arm, palms facing inward. Begin with your arms straight down by your sides, elbows slightly bent. Lift arms straight out to your sides until they reach shoulder level. Your body should create the letter T. Slowly bring your arms back to starting position. Complete 15 repetitions.
Knee Tricep Push-ups
Similar to the knee push-up above, begin on the floor, face down with legs behind you and knees bent. Place your hands together so fingers and thumbs form a triangle. Lower yourself to the ground by bending your elbows. Slowly lift yourself back to the start. Complete 12 repetitions.
If you complete these exercise, along with other full-body exercises, you will quickly begin to see your body tone up and tighten all over. In addition to exercising, remember to follow the balanced meal plan provided on the Best Life Diet.