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1. O w n e rÕs Manual
This Product is Brought to You by:
Thane International, Inc. La Quinta, CA 92253
Thane Direct Canada, Inc. Toronto, Ontario
Thane Direct UK LimitedAdmail ADM3996 London W1T 1ZU
www.thane.com
www.thanefitness.com
Making Fitness Fun!®
OWNERÕS
MANUAL
IMPORTANT!
Please read all instructions
carefully before using this
product. Retain this manual
for future reference.
TYPE:BK2080
(9/02)
Safety Notice..............2
Assembly & Usage3-7
Exploded View..........8
Parts List..............9-10
Exercise Computer..11
Thane International, Inc.
La Quinta, CA 92253
Thane Direct Canada, Inc.
Toronto, Ontario
Thane Direct UK Limited
Admail ADM3996 London W1T 1ZU
www.thane.com

2. OwnerÕs Manual
3
OwnerÕs Manual
2
IMPORTANT SAFETYNOTICE
Note the following precaution before assembling or operating the machine.
1. THE MAXIMUM WEIGHT CAP ACITY OF THE ORBITREK ELITE IS 275 LBS (125 kgs).
Persons whose body weight exceeds this limit should NOT use this machine.
2. Keep children and pets away from the Orbitrek Elite at all times. DO NOT leave
unattended children in the same room with the machine.
3. Handicapped or disabled persons should not use the Orbitrek Elite without the presence
of a qualified health professional of a qualified health professional or physician.
4. If the user experiences dizziness, nausea, chest pain, or any other abnormal symptoms,
STOP the workout at once. CONSULT A PHYSICIAN IMMEDIATELY.
5. Before beginning training, remove all within a radius of 2 meters from the machine.
DO NOT place any sharp objects around the Orbitrek Elite.
6. Position the Orbitrek Elite on a clear, level surface away from water and moisture.
Place mat under the unit to help keep the machine stable and to protect flooring.
7. Use the Orbitrek Elite only for its intended use as described in this manual.
DO NOT use any other accessories not recommended by the manufacturer.
8. Assemble the machine exactly as the descriptions in the instruction manual.
9. Check all bolts and other connections before using the machine for the first time and
ensure that the trainer is in the safe condition.
10. Hold a routine inspection of the equipment.Pay special attention to components which
are the most susceptible to wear off, i.e.connecting points and wheels. The defective
components should be replaced immediately. The safety level of this equipment can only
be maintained by doing so. Please don't use the Orbitrek Elite until it is repaired well.
11. NEVER operate the Orbitrek Elite if it is not functioning properly.
12. This machine can be used for only one person’s training at a time.
13. Do not use abrasive cleaning articles to clean the machine. Remove drops of sweat
from the machine immediately after finishing training.
14. Always wear appropriate workout clothing when exercising. Running or aerobic shoes
are also required.
15. Before exercising, always do stretching first.
16. The power of the machine increases with increasing the speed, and the reverse.
The machine is equipped with adjustable knob, which can adjust the resistance.
WARNING:BEFORE BEGINNING THIS OR ANY EXERCISE PROGRAM, CONSULT YOUR PHYSICIAN
F I R S T. THIS IS ESPECIALLY IMPORTANT FOR INDIVIDUALS OVER THE AGE OF 35 OR PERS ONS WITH
PRE-EXISTING HEALTH PROBLEMS. READ ALL INSTRUCTIONS BEFORE USING THE ORBITRE K ELITE.
THANE ASSUMES NO RESPONSIBILITY FOR PERSONAL INJURY OR PROPERTY DAMAGE SUST A I N E D
BY OR THROUGH THE USE OF THIS PRODUCT.
SAVE THESE INSTRUCTIONS
BEFORE you begin:
1. Locate a comfortable work site. Assemble your OrbiTrek Elite in an open space with adequate
ventilation and lighting. Because the OrbiTrek Elite is portable, to some extent, you need not
assemble it exactly where it is to be used. For your convenience, however, you should avoid
hauling the machine across excessive distances, through narrow passage ways or over staircases
once its assembly is complete.
2.It’s a good idea to flatten out the shipping carton, and use it as a work surface when you
assemble the OrbiTrek Elite. Keep a few paper towels handy since some of the components
are lightly pre-greased.
Notice:
Find your tools. You will need the following tools to assemble the Orbitrek Elite.
Ruler with both metric and English measurements
Allen wrench (6# and 8#)
Spanner
Before assembling please check whether all needed parts are available (at the above of this instruction
sheet you will you will find an exploded drawing with all single parts (marked with numbers) which this
item consist of.
Identify your hardware:
Organize your bolts and nuts before assembly. Nuts are identified by the diameter of the cavities.
For more information, refer to exploded view diagram and parts list on pages 8-10 of this manual.
ASSEMBLY INSTRUCTIONS
NO.1 LEFT HINGE BOLT
NO.6 SPRING
WASHER (1/2”)
NO.7 LEFT LOCK NUT (1/2”) NO.9 CARRIAGE BOLT (M8*60)
NO.11 ARC WASHER NO.12 DOMED NUT (M8)
NO.13 NUT (M8) NO.14 FLAT WASHER
NO.20 BOLT (M8*45)
NO.42 RIGHT HINGE BOLT
ALLEN WRENCH 8# ALLEN WRENCH 6# SPANNER
NO.34 LOCKING
KNOB
NO.95
PLASTIC
KNOB NUT NO.38 SPINDLE BAR NO.89 RIGHT LOCK NUT (1/2”)
NO.32 SPRING
WASHER (*10)
NO.31 HINGE
SCREW
(3/8”*20)
NO. 33 D SHAPER
WASHER
NO.93 ARC WASHER
(dl=16 D=26 s=0.3)

3. OwnerÕs Manual
5
Step 2: Attaching the Spindle Bar
Insert the Spindle Bar (No. 38) through the Right Connecting Tube (No. 55) into the main frame,
into Left Connecting Tube (No. 24). Put a D Shaper Washer (No. 33) and a Spring Washer (No. 32)
on either side of the Spindle Bar and tighten both ends using the Hinge Screws (No. 31).
2 – “D” Shaped Washers (No. 33)
2 – Spring Washers (No. 32)
2 – Hinge Screws (No. 31)
Insert the Right Hinge Bolt
(No. 42) with the Arc Washer
(No. 93) through the Pedal Post
(No. 19 for the right side).
Put Spring Washer (No. 6) on
the bolt, then pass the Right
Hinge Bolt (No. 42) through
the Crank (No. 91) and secure
the bolt with the Right Lock
Nut (No. 89).
1 – Right Hinge Bolt (No. 42)
1 – Left Hinge Bolt (No. 1)
2 – Arc Washer (No. 93)
2 – Spring Washer (No. 6)
1 – Right Lock Nut (No. 89)
1 – Left Lock Nut (No. 7)
Repeat this procedure for the
left side.
OwnerÕs Manual
4
Attach the Front Stabilizer (No.
23) and the Rear Stabilizer (No.
10) to the main frame using:
4 – Carriage Bolt (No. 9)
4 – Arc Washers (No. 11)
4 – Domed Nuts (No. 12)
Place the Front Stabilizer (No.
23) against the main frame and
be sure the holes line up. Take
two of the Carriage Bolts (No. 9)
and pass them through the tube
supports located on the unit.
Slip the two Arc Washers (No. 11)
over the threaded portions of the
carriage bolts. Place the two
Domed Nuts (No. 12) over the
Arc Washers (No. 11) and firmly
tighten down the Domed Nuts
(No. 12) using the wrench provided.
Notice: The Front Stabilizer (No. 23) has wheels for moving your Orbitrek Elite.
Follow the same procedure for attaching rear stabilizer.
Step 1: Attaching front and rear stabilizers
ATTENTION:
The Right and Left Hinge Bolt (No. 42 & No. 1) must fully penetrate the nylon ring inside the
Connecting Tube (No. 5) and the Right and Left Crank (No. 91 & No. 83). This will ensure the stability
and durability of you Orbitrek Elite.
In order to install hinge bolt properly, keep it perfectly straight as the bolt goes through the pedal
tubing and the crankshaft. If the hinge bolt is connected to the crankshaft at an angle, damage to
both the hinge and the crankshaft may occur.
#1:LEFT #42:RIGHT
CORRECT
INCORRECT
INCORRECT
Fig. 1
9
12
11
23
10
9
11
12
12
11
36
Fig. 2
31
93
32
33
31
36
91
24
5
83
6
19
5
42
89
38
93
19
6
32
33
1
55
7

4. OwnerÕs Manual
6
Tighten the both sides of Lock Nuts
(No. 3) before assemblying the pedals.
Attach the Right Pedal (No. 26) and Left
Pedal (No. 27) to their respective Pedal
Tube (No. 19) using:
4 – Hex Head Bolt (No. 20)
4 – Lock Nut (No. 13)
4 – Flat Washer (No. 14)
Line up the holes in the pedal with the
holes on the pedal tube. Insert the Hex
Head Bolt (No. 20) through the holes.
Slide the Flat Washer (No. 14) and the
Lock Nut (No. 13) over the Hex Head
Bolt (No. 20) and tighten with the
w rench.
Step 3: Tightening the Lock Nuts and Attaching the Pedals
You can easily switch your Right and Left Handlebars (No. 22
& No. 40) between the dual-action mode and the fixed mode
during the fixed mode during your workout.
DUAL ACTION MODE
To allow the handlebars to move along with the pedals, attach
them to the coupler bars. Select a height setting that is
comfortable to the user and make sure both handlebars are
set at the same height. Lock each handlebar in place with lock
knob (No.34) and plastic knob nut (No.95). See Fig 4.
FIXED MODE
To keep the handlebars stationary while you workout, attach
them to the tubing on the main frame between he coupler
bars. As with the dual-action mode. Set both handlebars at
the same comfortable height and secure them with the lock
knob (No. 34).
Step 4: Attaching the Handlebars
OwnerÕs Manual
7
Connect the sensor B1 & B2 as shown in Fig. 5, then install the
computer (No. 37) into the support tube of the main frame
(No. 36).
Assembly is complete.
Step 5: Connecting the sensor
Tension adjustment
The assembly of your Orbitrek Elite is now complete. As you try your exercises for the first time, you
should adjust the tension to the correct level before you begin your full workout. Turning the adjustment
knob allows you to change the tension level and vary the intensity of your workout as you exercise.
To increase tension turn the tension knob to the right and top decrease tension turn the tension knob
to the left.
Reversible movement
Remember, your Orbitrek Elite has REVERSIBLE movement!
Forward pedaling exercises your quadriceps (front thigh muscles), while backward pedaling targets your
hamstrings (back thigh muscles). Take advantage of these facts to make your workout less fatiguing and
more fun.
Note: Orbitrek Elite has two moveable wheels on the front stabilizer, which are easy for you to move your
training bike and the end cap on the rear stabilizer can adjust the parallelism.
CAUTION: MAKE SURE YOU HA VE TIGHTEN ALL THE BOLTS AND NUTS WELL BEFORE
BEGINNIG YOUR WORKOUT .
Battery assembly:
Open the upper cover of the
computer, then install the
battery into the battery
compartment.
BATTERY
To remove the computer,
pull the top, slide the computer
downwards and then pull from
tube bracket.
Insert the computer
into the tube bracket.
2026
36
19
20
27
13
19
14
13
Fig. 3
14
3
SPANNER
22
34
55
36
24
34
40
ATTACH HERE
FOR FIXED MODE
DUAL ACTION
Fig. 4
95
95
36
37
Fig. 5

5. OwnerÕs Manual
9
NO. NAME QUANTITY SPEC
1 LEFT HINGE BOLT 1 1/2"
2 BUSHING I 10 28* 16*16
3 LOCK NUT 4 M10
4 STEEL BUSHING 4 28* 14*10
5 CONNECTING TUBE 2
6 SPRING WASHER 2 1/2"
7 LEFT LOCK NUT 1 1/2"
8 ADJUSTABLE END CAP 2
9 CARRIAGE BOLT 4 M8X60
10 REAR STABILIZER 1 50*1.5
11 ARC WASHER 4
12 DOMED NUT 4 M8
13 LOCK NUT 4 M8
14 FLA T WASHER 4 Ø8
15 HEX HEAD BOLT 4 M10X55
16 SCREW 2 ST4.2X19
17 LEFT HANDLEBAR COVER (L) 1
18 BUSHING 2 4 28* 10*10
19 PEDAL TUBE 2
20 HEX HEAD BOLT 4 M8X45
21 LEFT HANDLEBAR COVER (R) 1
22 RIGHT HANDLEBAR 1
23 FRONT STABILIZER 1
24 LEFT CONNECTING TUBE 1
25 FRONT END CAP 2 50*1.5
26 RIGHT PEDAL 1 2
27 LEFT PEDAL 1 10
28 HEX HEAD BOLT 2 M6X48
29 WHEEL 2 23* 6.2*32
30 LOCK NUT 3 M6
31 HINGE SCREW 2 3/8"*20
32 SPRING WASHER 2 10
33 D SHAPER WASHER 2
34 LOCKING KNOB 2
35 PLASTICSLEEVE 2
36 MAIN FRAME 1
37 COMPUTER 1
38 SPINDLE BAR 1
39 FOAM GRIP 2 33* 23*310
40 LEFT HANDLEBAR 1
41 HANDLEBAR END CAP 2 25.4*2
42 RIGHT HINGE BOLT 1 1/2"
43 RIGHT HANDLEBAR COVER (L) 1
44 RIGHT HANDLEBAR COVER (R) 1
45 PLASTIC SLEEVE 2
46 END CAP 2 30*30*1.5
47 FIXING WASHER (L) 1
48 W ASHER 1
49 COLLAR BALL 2
50 COLLAR HOUSING 2
51 FIXING WASHER <R> 1
52 W ASHER 1 40*2.8
53 CRANK SHAFT 1 17*202
54 CHAIN WHEEL 1 d=3.2,P=6.35
55 RIGHT CONNECTIING TUBE 1
56 FLA T WASHER 3 Ø5
57 LEFT CHAIN COVER 1
58 FIXING NUT 2 M10*1.0
59 NUT 2 M6
OwnerÕs Manual
8
EXPLODED VIEW & PARTS LIST

6. OwnerÕs Manual
11
EXERCISE COMPUTER
SPECIFICATIONS:
TIME (TMR)……………......00:00-99:59
SPEED (SPD)...0.0-99.9KM/HorML/H
DISTANCE (DST)……….0.00-999.9KM
CALORIES (CAL)…………….……0-9999KCAL
KEY FUNCTION:
MODE: This key lets you to select and lock on to a particular function you want.
OPERATION PROCEDURES:
1. AUTO ON/OFF:
The system turns on when any key is pressed or when it receives an input from the speed sensor.
The processor turns off automatically when the speed sensor has no signal input or no key is
pressed for approximately 4 minutes.
2. RESET:
The unit can be reset by changing the batteries or pressing the MODE key for 3 seconds.
3. HOW TO PRESET TIME, DISTANCE & CALORIES:
To choose the SCAN or LOCK if you do not want the scan mode, press the MODE key when the
pointer on the function you want which begins blinking.
4. FUNCTIONS:
TIME: The time of exercise will be displayed by pressing MODE key until brand TMR appears.
SPEED: Current speed will be shown buy pressing MODE key until brand SPD appears.
DISTANCE: The distance of each workout will be displayed by pressing MODE key until brand
DST appears.
CALORIES: The calories burned will be displayed by pressing MODE key until brand CAL appears.
SCAN: Automatic display of the following functions in the order shown:
TIME-SPEED-DISTANCE-CALORIES
BATTERY:
This monitor uses one battery. If improper display on monitor,
Please reinstall the batteries to have a good result.
OwnerÕs Manual
10
60 FIXING BOLT 2 M6*55
61 TENSION KNOB 1
62 NUT 2 M10*1
63 FL YWHEEL 1
64 FL YWHEEL SHAFT 1
65 LITTLE CHAIN WHEEL 1
66 RIGHT CHAIN COVER 1
67 NUT 1 7/8"
68 SPRING 1
69 DOMED NUT 1 M6
70 END CAP 2
71 WOOLLY BLOCK 1
72 HEX HEAD BOLT 1 M5X30
73 PLASTIC FRAME 1
74 RUBBER 1
75 LOCK NUT 1 M5
76 SPRING COVER 1
77 LEFT LITTLE COVER 1
78 SCREW 13 ST4. 2*12
79 RUBBER COVER 1 32*10
80 END CAP 2
81 FIXING NUT 2 M10*1.25
82 FIXING TUBE II 1 13.6* 10.3*25.5
83 LEFT CRANK 1
84 CHAIN 1
85 SENSOR 1
86 FIXING TUBE I 1 13.6* 10.3*10.5
87 BEARING 3 6000ZZ
88 ADJUSTABLE NUT 1 14*35
89 RIGHT LOCK NUT 1 1/2"
90 SPRING WASHER 2 6
91 RIGHT CRANK 1
92 NUT 1 M12*1.25
93 ARC WASHER 2 d1=16 D=26 S=0.3
94 FLA T WASHER 4 10
95 PLASTIC KNOB NUT 2 M8
BATTERY DISPOSAL:
Batteries should not be considered as regular garbage. As consumer you are
obliged to return finished batteries. The finished batteries can be returned to
a collection base at your residential area or at places where batteries can be bought.
WE RECOMMEND THE USE OF ALCALI-MANGAN BA TTERIES.
You will find these symbols on batteries,
which contain harmful substances:
Pb = Battery contains lead
Cd = Battery contains cadmium
Hg = Battery contains mercury Pb Cd Hg

7. OwnerÕs Manual
13
This is the stage where you put the effort in. After regular use, the muscles in your legs will become
more flexible. Work at your own pace and be sure to maintain a steady tempo throughout. The rate of
work should be sufficient to raise your heartbeat into the target zone shown on the graph below.
This stage should last for a minimum of 12 minutes
though most people start at about 15-20 minutes.
3. The Cool-Down Phase
This stage lets your cardio vascular system and muscles wind down. This is a repeat of the warm up
phase. First, reduce your tempo and continue at this slower pace for approximately 5 mintues before
you get off your Exercise Bike. The stretching exercises should now be repeated, again remembering
not to force or jerk your muscles into the stretch.
As you get fitter, you may need to train longer and harder. It is advisable to train at least three times
a week, and if possible to space your workouts evenly throughout the week.
MUSCLETONING
To tone muscle while on your RACINGBIKE you will need to have the resistance set quite high.
This will put more strain on your leg muscles and may mean you cannot train for as long as you would
like. If you are also trying to improve your fitness you may need to alter your training program.
You should train as normal during the warm up and cool down phases, but towards the end of the
exercise phase you should increase the resistance making your legs work harder. You will have to
reduce your speed to keep your heart rate in the target zone.
WEIGHTLOSS
The important factor here is the amount of effort you put in. The harder and longer you work, the more
calories you will burn. This is effectively the same as if you were training to improve your fitness, the
difference being the goal.
OwnerÕs Manual
12
Using your Orbitrek Elite will provide you with several benefits. It will improve your physical fitness,
tone your muscles and in conjunction with a calorie controlled diet, help you lose weight.
1. The Warm-Up Phase
This stage helps get the blood flowing around the body and the muscles working properly. It will also
reduce the risk of cramp and muscle injury. It is advisable to do a few stretching exercises as shown
below. Each stretch should be held for approximately 30 seconds. Do not force or jerk your muscles
into a stretch. If it hurts, STOP.
2. The Exercise Phase
SIDE BENDS
INNER THIGH
STRETCHES
FORWARD
BENDS
OUTER THIGH STRETCHES
CALF/ACHILLES
STRETCHES
Grasp the handlebars, then switch the handlebars to and
fro in tandem to move along with the pedals, do elliptical
cycle movement. Your Orbitrek Elite has reversable
movement. Forward pedalling emphasizes your
quadriceps muscle (front thighs), while backwards
pedalling emphasizes your hamstrings (back thighs).
Remember, if you want to change your movement
direction, stop movement first.
Start Position
Stand on the left side of the bike, grasp the handlebars (under the
handlebar end caps about 100mm), then stride your left leg, place your
left foot on the left pedal, then stride your right leg, place your right foot on
the right pedal, adjust your hands and stand pose to a comfortable position.
Moving Position

8. This Product is Brought to You by:
www.thanefitness.com
Making Fitness Fun!®
(8/04)
Thane Fitness®is a division of Thane International, Inc.
Copyright ©2002 by Thane International, Inc. All rights reserved.
Elite 12-Day
Slimdown
Elite12dayslimdown.qxd 11/1/06 1:26 PM Page 1

9. Elite 12-Day Slimdown
2
Elite 12-Day
Slimdown
• Upon rising in the morning drink 16 oz. of water with squeezed lemon.
• 2 hours after breakfast and lunch drink 24 oz. of water.
• 2 hours after dinner drink 8 oz. of water or herbal tea.
(Limit fluids to 6-8 oz. with meals)
Elite12dayslimdown.qxd 11/1/06 1:26 PM Page 3

10. Elite 12-Day SlimdownElite 12-Day Slimdown
3 4
DAY 1
(1650 calories / 45 gr. fat)
BREAKFAST
!jcup calcium-fortified
orange juice
!2 slices whole-wheat toast or 1
bagel with 2 tbs. jam
SNACK
!2 apples
LUNCH
!Tuna Sandwich:
• 2 slices 7-grain bread with
•jcup water-packed tuna
(rinsed well)
• 1 tbs. reduced-calorie
mayonnaise and
chopped celery, lettuce and
tomato slices
!jred pepper cut in strips
SNACK
!1 orange and lcup
pineapple chunks
DINNER
!4 oz. skinless chicken
breast, grilled
!1 small baked potato with
1 tbs. butter
!jcup carrots, steamed
!jcup green beans or
broccoli, steamed
!1 cup green salad with 1 tomato
!2 tbs. dressing
!add shredded red cabbage,
carrots, and chopped cucumber
DAY 2
(1600 calories / 38 gr. fat)
BREAKFAST
!1 whole banana
!1 cup oatmeal with 1 tbs. honey
SNACK
!1 cup nonfat yogurt
LUNCH
!1 cup vegetable soup
!1 whole-wheat bagel with
2 oz. cheese
!1 raw carrot, cut into sticks
!kred pepper cut into strips
!1 cup nonfat yogurt
SNACK
!1 apple
!1 pear
DINNER
!4 oz. broiled fish with lemon
!lcup broccoli or Brussels
sprouts, steamed
!2 cups Romaine salad with 1
tomato, sliced, 2 tbs. dressing
DAY 4
(1650 calories / 46 gr. fat)
BREAKFAST
!jgrapefruit
!1 cup low fat cottage cheese
SNACK
!1 handful almonds
LUNCH
!1 grilled chicken breast
!jcup brown basmati rice
!1 large romaine salad with
shredded red cabbage, carrots,
and tomatoes
• 2 tbs. low fat dressing
!jcup steamed veggies,
your choice
SNACK
!1 jcup strawberries
DINNER
!1 j cups spaghetti or
other pasta:
• 3 oz. 90% lean ground
beef, cooked and drained
•jcup spaghetti sauce
!2 tbs. parmesan cheese
!sautéed mushrooms, onions,
and lcup zucchini
!jcup spinach, steamed or 1
small Caesar salad
DAY 3
(1650 calories / 50.3 gr. fat)
BREAKFAST
!jbanana
!1 cup bran flakes
!1 cup low fat milk or
milk alternative
SNACK
!1 apple
!1 pear
LUNCH
!Sandwich:
• 2 slices 7-grain bread
• 3 oz. turkey or
chicken breast
• 2 tbs. mayonnaise
• lettuce, tomato slices
!1 med. cucumber sliced
!1 carrot cut into strips
SNACK
!1 cup nonfat yogurt
DINNER
!4 oz. lean beef tenderloin
!jcup brown basmati rice,
cooked in water or broth
!lcup zucchini, steamed
!lcup yellow
squash, steamed
!1 spinach salad with
• 1 small tomato
• 2 tbs. dressing
Elite12dayslimdown.qxd 11/1/06 1:26 PM Page 5

11. Elite 12-Day SlimdownElite 12-Day Slimdown
65
DAY 5
(1525 calories / 35 gr. fat)
BREAKFAST
!1 apple
!1 cup oatmeal with 1 tbs. honey
SNACK
!1 peach
!jcup blueberries
LUNCH
!Pita Sandwich:
• 1 pita pocket
• 3 oz. turkey
• lettuce, tomato slices
• 1 tbs. mayonnaise
!lcup raw cauliflower
!jcup V-8 or tomato juice
SNACK
!1 cup low fat yogurt
DINNER
!6 oz. baked seafood
!2 cups broccoli, carrots, or
other veggies
• Stir-fried with 1 tbs. olive
oil until just tender
!Mixed green salad with
• 1 tbs. Italian dressing
DAY 6
(1350 calories / 37 gr. fat)
BREAKFAST
!1 cup low fat cottage cheese
mixed with jbanana and
jcup blueberries
SNACK
!1 handful of almonds
LUNCH
!Turkey Salad:
• 4 oz. deli turkey cut
into strips
• 2 cups mixed green
salad with
•l cup raw broccoli
and cauliflower
• 1 tomato, sliced
•kcup chopped onion
• 2-3 tbs. low fat dressing
SNACK
!2 cups watermelon
DINNER
!2 slices of a medium
cheese pizza
!1 jcups cucumber, onion and
tomato slices with
• 1 tbs. Italian dressing
!jcup V-8 or tomato juice
DAY 8
(1525 calories / 40 gr. fat)
BREAKFAST
!jcup calcium-fortified
orange juice
!2 slices 7-grain bread toasted
with 1 tbs. butter each
SNACK
!1 apple
!jcup low fat cottage cheese
LUNCH
!Sandwich:
• 2 slices 7-grain bread
• 2 oz. turkey or
chicken breast
• 1 tbs. mayonnaise
• lettuce, tomato slices
!lcup coleslaw
SNACK
!1 jcups grapes
DINNER
!6 oz. baked seafood
!2 cups broccoli, carrots, or
other veggies
• Stir-fried with 1 tbs.
olive oil
!Mixed green salad with 1 tbs.
Italian dressing
DAY 7
(1480 calories / 44 gr. fat)
BREAKFAST
!jcup V-8 or tomato juice
!1 or 2 scrambled eggs
!1 slice toasted 7-grain bread
SNACK
!1 cup fresh strawberries
!1 peach
LUNCH
!4 oz. roasted, skinless
chicken breast
!lcup coleslaw
• combine shredded carrot,
jcup red cabbage,
•jcup green cabbage,
1 tbs. mayonnaise,
• 1 tbs. plain yogurt, ktbs.
dill, and jtbs. salt
SNACK
!1 cup yogurt
!lcup fresh pineapple chunks
DINNER
!Taco Salad:
• 3 oz. ground turkey breast
or ground beef, cooked
•kcup pinto or
kidney beans
• 1 oz. grated cheese, 3 tbs.
picante sauce
• 1 tomato, sliced,
1 cup lettuce
• 1 cup raw (or quickly
steamed) veggies (green
pepper, carrots,
red onions, mushrooms
Elite12dayslimdown.qxd 11/1/06 1:26 PM Page 7

12. Elite 12-Day SlimdownElite 12-Day Slimdown
87
DAY 10
(1650 calories / 48 gr. fat)
BREAKFAST
!1 apple, sliced
!1 whole-wheat English muffin
with 2 tbs. honey
SNACK
!1 handful almonds
LUNCH
!1 cup vegetable soup
!1 whole-wheat bagel with
2 oz. cheese
!1 raw carrot cut into sticks
SNACK
!2 cups melon of choice
DINNER
!4 oz. lean beef tenderloin
!lcup zucchini, steamed
!lcup yellow squash, steamed
!1 lg. spinach salad with
• 1 small tomato, shredded
cabbage, carrots, beets, and
cucumber and 2 tbs. Dressing
DAY 9
(1750calories / 42 gr. fat)
BREAKFAST
!1 banana
!1 cup oatmeal with 1 tbs. honey
!jcup low fat milk or milk
alternative
SNACK
!1 jcups fresh strawberries
LUNCH
!Tuna Sandwich:
• 2 slices 7-grain bread with
•jcup water-packed tuna
• 1 tbs. reduced-calorie
mayonnaise and chopped
celery, onion, lettuce and
tomato slices
!lcup broccoli
!1 carrot cut into strips
SNACK
!1 cup low fat yogurt
DINNER
!1 jcups spaghetti or other
pasta:
• 3 oz. 90% lean ground beef,
cooked and drained
•jcup spaghetti sauce
• 2 tbs. Parmesan cheese
• sautéed mushrooms, onion,
and lcup zucchini
!jcup spinach, steamed
!1 small green salad
DAY 12
(1490 calories / 45 gr. fat)
BREAKFAST
!jcup calcium fortified
orange juice
!1 or 2 scrambled eggs
!1 slice 7-grain bread toast
SNACK
!1 fresh peach
!1 pear
LUNCH
!Turkey Salad:
• 2 cups mixed green
salad with
•lcup raw broccoli
and cauliflower
• 1 tomato, sliced
• 4 oz. turkey, sliced, 2 oz.
ham, sliced
•kcup onion, chopped
• 2-3 tbs. low fat dressing
SNACK
!1 cup low fat yogurt
DINNER
!4 oz. skinless chicken
breast, grilled
!jcup carrots, steamed
!jcup green beans or
broccoli, steamed
!1 small baked sweet potato
!1 sliced tomato, 1 tbs. dressing
DAY 11
(1590 calories / 48 gr. fat)
BREAKFAST
!jgrapefruit
!1 whole-wheat bagel
SNACK
!1 apple
!2 oz. almonds
LUNCH
!1 small baked potato
topped with
•jcup low-fat
cottage cheese
!1 large romaine salad with
• 1 tomato, sliced
• 2 tbs. dressing
!1 cup steamed veggies,
your choice
SNACK
!1 apple
!1 pear
DINNER
!4 oz. broiled fish with lemon
!lcup broccoli or brussel
sprouts, steamed
!1 jcups green salad with
shredded red cabbage, carrots,
cucumber, 1 small sliced tomato
!2 tbs. dressing
Elite12dayslimdown.qxd 11/1/06 1:26 PM Page 9

13. This Product is Brought to You by:
www.thanefitness.com
Making Fitness Fun!®
(8/04)
Thane Fitness®is a division of Thane International, Inc.
Copyright ©2002 by Thane International, Inc. All rights reserved.
Food Guide
Orbitrek Elite
6 weeks
“TO A NEW YOU”

14. 6Weeks “To a NewYou” Food Guide
2
• Upon rising in the morning drink 16 oz. of water with squeezed lemon.
• 2 hours after breakfast and lunch drink 24 oz. of water.
• 2 hours after dinner drink 8 oz. of water or herbal tea.
(Limit fluids to 6-8 oz. with meals)
Food Guide
Orbitrek Elite
6 weeks
“TO A NEW YOU”

15. 6 Weeks “To a New You” Food Guide 6 Weeks “To a New You” Food Guide
WEEK1
Day1
• 1/2 cup calcium-fortified
orange juice
• 2 slices whole-wheat toast
or 1 bagel with 2 tbs.jam
• 2 apples
Tuna Sandwich
•2 slices 7-grain bread with
•1/2 cup water-packed tuna
(rinsed well)
•1 tbs.reduced-calorie
mayonnaise and chopped
celery,lettuce and tomato slices
•1/2 red pepper cut in strips
• 1 orange and 3/4 cup
pineapple chunks
• 4 oz.skinless chicken breast,
grilled
• 1 small baked potato with
1 tbs.butter
• 1/2 cup carrots,steamed
• 1/2 cup green beans or
broccoli,steamed
• 1 cup green salad with
1 tomato
• 2 tbs.dressing
• add shredded red cabbage,
carrots,and chopped cucumber
• 1 low fat yogurt (60 cals or
less)
• 10 peanuts
Day2
• 1 whole banana
• 1 cup oatmeal with 1 tbs.
honey
• 1 cup nonfat yogurt
• 1 cup vegetable soup
• 1 whole-wheat bagel with 2
oz.cheese
• 1 raw carrot,cut into sticks
• 1/4 red pepper cut into strips
• 1 cup nonfat yogurt
• 1 apple
• 1 pear
• 4 oz.broiled fish with lemon
• 3/4 cup broccoli or Brussels
sprouts,steamed
• 2 cups Romaine salad with
1 tomato,sliced,
2 tbs.dressing
• 1 ora n ge
Day3
• 1/2 banana
• 1 cup bran flakes
• 1 cup low fat milk or milk
alternative
• 1 apple
• 1 pear
Sandwich
• 2 slices 7-grain bread
• 3 oz.turkey or chicken breast
• 2 tbs.mayonnaise
• lettuce,tomato slices
• 1 med.cucumber sliced
• 1 carrot cut into strips
• 1 cup nonfat yogurt
• 4 oz.lean beef tenderloin
• 1/2 cup brown basmati rice,
cooked in water or broth
• 3/4 cup zucchini,steamed
• 3/4 cup yellow squash,
steamed
• 1 spinach salad with
1 small tomato
2 tbs.dressing
• 1 peach or other small fruit
Day4
• 1/2 grapefruit
• 1 cup low fat cottage cheese
• 1 handful almonds
Grilled Chicken
• 1 grilled chicken breast
• 1/2 cup brown basmati rice
• 1 large romaine salad with
shredded red cabbage,carrots,
and tomatoes
• 2 tbs.low fat dressing
• 1/2 cup steamed veggies,
your choice
• 1 1/2 cup strawberries
• 1 1/2 cups spaghetti or
other pasta:
• 3 oz.90% lean ground
beef,cooked and drained
• 1/2 cup spaghetti sauce
• 2 tbs.parmesan cheese
• sautéed mushrooms,onions,
and 3/4 cup zucchini
• 1/2 cup spinach,steamed or
1 small Caesar salad
• 1 ora n ge
3 4

16. 6 Weeks “To a New You” Food Guide 6 Weeks “To a New You” Food Guide
WEEK1
Day5
• 1 apple
• 1 cup oatmeal with 1 tbs.
honey
• 1 peach
• 1/2 cup blueberries
Pita Sandwich
•1 pita pocket
• 3 oz.turkey
• lettuce,tomato slices
• 1 tbs.mayonnaise
• 3/4 cup raw cauliflower
• 1/2 cup V-8 or tomato juice
• 1 cup low fat yogurt
Baked Seafood
• 6 oz.baked seafood
• 2 cups broccoli,carrots,or
other veggies
• Stir-fried with 1 tbs.olive
oil until just tender
• Mixed green salad with
• 1 tbs.Italian dressing
• 1 low fat yogurt (60 cals or
less)
• 10 almonds
Day6
• 1 cup low fat cottage cheese
mixed with 1/2 banana and
1/2 cup blueberries
• 1 handful of almonds
Turkey Salad:
• 4 oz.deli turkey cut
into strips
• 2 cups mixed green salad with
• 3/4 cup raw broccoli and
cauliflower
• 1 tomato,sliced
• 1/4 cup chopped onion
• 2-3 tbs.low fat dressing
• 2 cups watermelon
• 2 slices of a medium
cheese pizza
• 1 1/2 cups cucumber,onion
and tomato slices with
• 1 tbs.Italian dressing
• 1/2 cup V-8 or tomato juice
• 1 low fat ch o c o l a te pudding
Day7
• 1/2 cup V-8 or tomato juice
• 1 or 2 scrambled eggs
• 1 slice toasted 7-grain bread
• 1 cup fresh strawberries
• 1 peach
Chicken Breast
• 4 oz.roasted,skinless
chicken breast
• 3/4 cup coleslaw
• combine shredded carrot,
1/2 cup red cabbage,
• 1/2 cup green cabbage,
• 1 tbs.mayonnaise,
• 1 tbs.plain yogurt,1/4 tbs.
dill,and 1/2 tbs.salt
• 1 cup yogurt
• 3/4 cup fresh pineapple
chunks
Taco Salad
• 3 oz.ground turkey breast
or ground beef,cooked
• 1/4 cup pinto or kidney beans
• 1 oz.grated cheese,3 tbs.
picante sauce
• 1 tomato,sliced,
1 cup lettuce
• 1 cup raw (or quickly
steamed) veggies (green
pepper,carrots,red onions,
mushrooms
• 1 plum or other small fruit
5 6

17. 6 Weeks “To a New You” Food Guide 6 Weeks “To a New You” Food Guide
WEEK2
Day1
• 1/2 cup calcium-fortified
orange juice
• 2 slices 7-grain bread toasted
with 1 tbs.butter each
• 1 apple
• 1/2 cup low fat cottage
cheese
Sandwich
•2 slices 7-grain bread with
•2 oz.turkey or chicken breast
• 1 tbs.mayonnaise
• lettuce,tomato slices
• 3/4 cup coleslaw
• 1 1/2 cups grapes
• 6 oz.baked seafood
• 2 cups broccoli,carrots,
or other veggies
• Stir-fried with 1 tbs.
olive oil
• Mixed green salad with
1 tbs.Italian dressing
• 1 low fat yogurt (60 cals or
less)
• 10 peanuts
Day2
• 1 banana
• 1 cup oatmeal with 1 tbs.
honey
• 1/2 cup low fat milk or milk
alternative
• 1 1/2 cups fresh strawberries
Tuna Sandwich
• 2 slices 7-grain bread with
• 1/2 cup water-packed tuna
• 1 tbs.reduced-calorie
mayonnaise and chopped
celery,onion,lettuce and
tomato slices
• 3/4 cup broccoli
• 1 carrot cut into strips
• 1 cup low fat yogurt
• 1 1/2 cups spaghetti or other
pasta:
• 3 oz.90% lean ground beef,
cooked and drained
• 1/2 cup spaghetti sauce
• 2 tbs.Parmesan cheese
• sautéed mushrooms,onion,
and 3/4 cup zucchini
• 1/2 cup spinach,steamed
• 1 small green salad
• 1 ora n ge
Day3
• 1 apple,sliced
• 1 whole-wheat English
muffin with 2 tbs.honey
• 1 handful almonds
• 1 cup vegetable soup
• 1 whole-wheat bagel with
2 oz.cheese
• 1 raw carrot cut into sticks
• 2 cups melon of choice
• 4 oz.lean beef tenderloin
• 3/4 cup zucchini,steamed
• 3/4 cup yellow squash,
steamed
• 1 lg.spinach salad with
• 1 small tomato,shredded
cabbage,carrots,beets,and
cucumber and 2 tbs.Dressing
• 1 plum or other small fruit
Day4
• 1/2 grapefruit
• 1 whole-wheat bagel
• 1 apple
• 2 oz.almonds
• 1 small baked potato
topped with
• 1/2 cup low-fat cottage
cheese
• 1 large romaine salad with
• 1 tomato,sliced
• 2 tbs.dressing
• 1 cup steamed veggies,
your choice
• 1 apple
• 1 pear
• 4 oz.broiled fish with lemon
• 3/4 cup broccoli or Brussels
sprouts,steamed
• 1 1/2 cups green salad with
shredded red cabbage,carrots,
cucumber,1 small sliced
tomato
• 2 tbs.dressing
• 1 pear or plum
7 8

18. 6 Weeks “To a New You” Food Guide 6 Weeks “To a New You” Food Guide
WEEK2
Day5
• 1/2 cup calcium-fortified
orange juice
• 1 or 2 scrambled eggs
• 1 slice 7-grain bread toast
• 1 fresh peach
• 1 pear
Turkey Salad:
• 2 cups mixed green salad with
• 3/4 cup raw broccoli and
cauliflower
• 1 tomato,sliced
• 4 oz.turkey sliced,2 oz.
ham,sliced
• 1/4 cup chopped onion
• 2-3 tbs.low fat dressing
• 1 cup low fat yogurt
• 4 oz.skinless chicken breast,
grilled
• 1/2 cup carrots,steamed
• 1/2 cup green beans or
broccoli,steamed
• 1 small baked sweet potato
• 1 sliced tomato,1 tbs.
dressing
• 1 low fat yogurt (60 cals or
less)
• 10 peanuts
Day6
• 1/2 cup calcium-fortified
orange juice
• 2 slices 7-grain bread toasted
with 1 tbs.butter each
• 1 apple
• 1/2 cup low fat cottage
cheese
Sandwich
•2 slices 7-grain bread with
•2 oz.turkey or chicken breast
• 1 tbs.mayonnaise
• lettuce,tomato slices
• 3/4 cup coleslaw
• 1 1/2 cups grapes
• 6 oz.baked seafood
• 2 cups broccoli,carrots,
or other veggies
• Stir-fried with 1 tbs.
olive oil
• Mixed green salad with
1 tbs.Italian dressing
• 1 ora n ge
Day7
• 1/2 cup V-8 or tomato juice
• 1 or 2 scrambled eggs
• 1 slice toasted 7-grain bread
• 1 cup fresh strawberries
• 1 peach
Chicken Breast
• 4 oz.roasted,skinless
chicken breast
• 3/4 cup coleslaw
• combine shredded carrot,
1/2 cup red cabbage,
• 1/2 cup green cabbage,
• 1 tbs.mayonnaise,
• 1 tbs.plain yogurt,1/4 tbs.
dill,and 1/2 tbs.salt
• 1 cup yogurt
• 3/4 cup fresh pineapple
chunks
Taco Salad
• 3 oz.ground turkey breast
or ground beef,cooked
• 1/4 cup pinto or kidney beans
• 1 oz.grated cheese,3 tbs.
picante sauce
• 1 tomato,sliced,
1 cup lettuce
• 1 cup raw (or quickly
steamed) veggies (green
pepper,carrots,red onions,
mushrooms
• 1 plum or other small fruit
9 10

19. 6 Weeks “To a New You” Food Guide 6 Weeks “To a New You” Food Guide
WEEK3
Day1
• 6 egg whites
• 1 slice whole wheat toast
(3 grams or more)
• 1 tsp light margarine
• 1 peach or plum
Burrito
• 1 whole wheat tortilla
• 1/2 cup black beans
• 1/2 cup fresh salsa
• 2 oz low fat cheese
• 1 banana (small)
Chicken Breast
• 4 oz skinless boneless
chicken breast baked with
seasoning
• 1 cup green beans with
olive oil spray
• 1 cup salad
• 2 TBS light dressing
• 1 low fat yogurt (60 cals or
less)
• 10 peanuts
Day2
• 1 cup cooked oatmeal
• 1/2 cup skim milk
• 2 TBS raisins
• 1 small apple
• 1 TBS all natural peanut
butter
High-fiber Pasta
• 1 cup cooked whole
wheat pasta
• 2 TBS grated parmesan
cheese
• 1 cup cooked spinach
• 1/2 cup 1% cottage cheese
• 10 almonds
Baked Seafood
• 6 oz baked seafood
• 1 cup broccoli,carrots,
and other veggies
• stir fry with 1 TBS olive oil
• 1 cup salad
• 2 TBS light dressing
• 15 gra p e s
Day3
• 3/4 cup shredded wheat or
high fiber cereal (5 grams or
more)
• 1/2 cup skim milk
• 2 oz low-fat cheese
or 2 string cheese
Chicken Kabob
Cut in pieces and put on
skewer:
• 4 oz chicken
• 1 small green pepper
• 5 cherry tomatoes
• 3 large mushrooms
• 1 orange
Chicken Kabob
Cut in pieces and put on
skewer:
• 4 oz chicken
• 1 small green pepper
and onion
• 1 cup broccoli steamed
• 1 tomato sliced
• 1 plum or other small fruit
Day4
• 6 egg whites
• 1 slice whole wheat toast
• 1 tsp light margarine
• 1 low fat yogurt (60 cals)
• 10 almonds
Ham or Turkey Sandwich
• 1 whole wheat pita
• 3 oz lean ham or turkey
• 1 tsp Dijon mustard
• 5 leaves romaine
• 1 small apple
• 1 TBS all natural peanut
butter
Broiled Fish
• 4 oz fish (any kind) with
seasoning
• 1 small baked potato
(baseball size)
• 1 cup salad
• 2 TBS fat-free dressing
• 2 TBS low fat sour cream
• 1 ora n ge
11 12

20. 6Weeks “To a NewYou” Food Guide 6 Weeks “To a New You” Food Guide
WEEK3
Day5
• 1 cup cooked oatmeal
• 1/2 cup skim milk
• 2 TBS raisins
• 1 orange
Burrito
• 1 whole wheat tortilla
• 1/2 cup black beans
• 1/2 cup fresh salsa
• 2 oz low fat cheese
•Tabasco to taste
• 1 cup pineapple
Chicken Breast
• 4 oz skinless boneless
chicken breast with seasoning
baked
• 1 cup green beans with olive
oil spray
• 1 cup salad
• 2 TBS light dressing
• 1 low fat yogurt (60 cals or
less)
• 10 peanuts
Day6
• 6 egg whites
• 1 slice whole wheat toast
• 1 tsp light margarine
• 1 small apple
• 1 TBS all natural peanut
butter
High-fiber Pasta
• 1 cup cooked whole
wheat pasta
• 2 TBS grated parmesan
cheese
• 1 cup cooked spinach
• 1/2 cup 1% cottage cheese
• 10 almonds
Steak Kabob
Cut in pieces and put on
skewer:
• 4 oz lean steak
• 1 small green pepper
and onion
• 1 cup broccoli steamed
• 1 tomato sliced
• 1 peach or any small fru i t
Day7
• 3/4 cup shredded wheat
or high fiber cereal
• 1/2 cup skim milk
• 2 oz low-fat cheese
or 2 string cheese
Chicken Kabob
Cut in pieces and put on
skewer:
• 4 oz chicken
• 1 small green pepper
• 5 cherry tomatoes
• 3 large mushrooms
• 1 orange
Broiled Fish
• 4 oz fish (any kind) with
seasoning
• 1 small baked potato
(baseball size)
• 1 cup salad
• 2 TBS fat-free dressing
• 2 TBS low fat sour cream
• 1 cup low fat yogurt (60 cals
or less)
13 14

21. 6Weeks “To a NewYou” Food Guide 6 Weeks “To a New You” Food Guide
WEEK4
Day1
• 6 egg whites
• 1 slice whole wheat toast
• 1 tsp light margarine
• 1 low fat yogurt (60 cals)
• 10 almonds
Turkey Salad
• 4 oz deli turkey
• 2 cups mixed green salad
with
• 3/4 cup broccoli and
cauliflower
• 1 TBS fat-free dressing
• 4 WASA crackers
• 1 apple
Taco Salad
• 4 oz lean ground turkey
• 1/4 cup pinto beans
• 2 oz low fat grated cheese
• tomato and lettuce shredded
• 1 corn tortilla
• 1 low fat chocolate pudding
Day2
• 1 cup cooked oatmeal
• 1/2 cup skim milk
• 2 TBS raisins
• 1 small apple
• 1 TBS all natural peanut
butter
Tuna Sandwich
• 2 slices whole wheat bread
• 1/2 cup water packed tuna
• 1 tsp reduced fat mayo with
chopped onion,relish and
mustard
• 1 tomato
• 1 orange
Chicken Kabob
Cut in pieces and put on
skewer:
• 5 oz chicken
1 small green pepper
• 5 cherry tomatoes
• 3 large mushrooms
(Grill or bake)
• 1 low fat yo g u rt (60 cals)
Day3
• 6 egg whites
• 1 slice whole wheat toast
• 1 tsp light margarine
• 10 strawberries
• 1/2 cup 1% cottage cheese
Chicken Pita Sandwich
• 4 oz chicken breast baked,
broiled,or grilled
• 1 whole-wheat pita
• 5 leaves romaine
• 1 tsp Dijon mustard
• 1 small banana
• 2 oz low-fat cheese
Taco Salad
• 4 oz lean ground turkey
• 1/4 cup pinto beans
• 2 oz low fat grated cheese
• tomato and lettuce shredded
• 1 corn tortilla
• 2 cups watermelon
Day4
• whole-wheat tortilla
• 4 egg whites scrambled
• 1/4 cup salsa
• 1 low fat yogurt (60 cals)
• 10 almonds
Turkey Sandwich
• 4 oz deli turkey
• 2 oz low fat cheese
• lettuce and tomato
• 1 TBS fat-free mayo
• 2 slices whole wheat bread
• 1 apple
• 1 TBS all natural peanut
butter
Broiled Fish
• 4 oz.broiled fish with lemon
• 1 cup steamed broccoli or
brussel sprouts
• 1 cup green salad
• 1 TBS fat-free dressing
• 1 ora n ge
15 16

22. 6Weeks “To a NewYou” Food Guide 6 Weeks “To a New You” Food Guide
WEEK4
Day5
• 1 cup cooked oatmeal
• 1/2 cup skim milk
• 2 TBS raisins
• 1 small apple
• 1 TBS all natural peanut
butter
Chicken Pita Sandwich
• 4 oz chicken breast baked,
broiled,or grilled
• 1 whole-wheat pita
• 5 leaves romaine
• 1 tsp Dijon mustard
• 1 small banana
Chicken Kabob
Cut in pieces and put on
skewer:
• 5 oz chicken
1 small green pepper
• 5 cherry tomatoes
• 3 large mushrooms
(Grill or bake)
• 1 low fat yogurt (60 cals)
• 10 almonds
Day6
• 6 egg whites
• 1 slice whole wheat toast
• 1 tsp light margarine
• 1 low fat yogurt (60 cals)
• 10 almonds
Tuna Sandwich
• 2 slices whole wheat bread
• 1/2 cup water packed tuna
• 1 tsp reduced fat mayo with
chopped onion,relish and
mustard
• 1 tomato
• 1 orange
Taco Salad
• 4 oz lean ground turkey
• 1/4 cup pinto beans
• 2 oz low fat grated cheese
• tomato and lettuce shredded
• 1 corn tortilla
• 1 low fat ch o c o l a te pudding
Day7
• 1 cup cooked oatmeal
• 1/2 cup skim milk
• 2 TBS raisins
• 10 strawberries
• 1/2 cup 1% cottage cheese
Turkey Salad
• 4 oz deli turkey
• 2 cups mixed green salad
with
• 3/4 cup broccoli and
cauliflower
• 1 TBS fat-free dressing
• 4 WASA crackers
• 1 kiwi or small fruit
• 2 oz low-fat cheese
Chicken Breast
• 5 oz chicken breast baked
or broiled
• 1 small baked potato
(baseball size)
• 1 cup broccoli
• 2 TBS low fat sour cream
• 15 grapes
17 18

23. WEEK5
Day1
• 6 egg whites
• 1 slice whole wheat toast
• 1 tsp light margarine
• 1 cup fresh strawberries
Burrito
• 1 whole wheat tortilla
• 1/2 cup black beans
• 1/2 cup fresh salsa
• 2 oz low fat cheese
• 1 banana (small)
Chicken Breast
• 4 oz skinless boneless
chicken breast with
seasoning- baked or broiled
• 1 cup green beans with olive
oil spray
• 1 cup salad
• 2 TBS light dressing
• 1 low fat yogurt (60 cals or
less)
• 10 peanuts
Day2
• 1 cup cooked oatmeal
• 1/2 cup skim milk
• 2 TBS raisins
• 1 small apple
• 1 TBS all natural peanut
butter
High-fiber Pasta
• 1 cup cooked whole wheat
pasta
• 2 TBS grated parmesan
cheese
• 1 cup cooked spinach
• 1/2 cup 1% cottage cheese
Baked Seafood
• 6 oz baked seafood
• 1 cup broccoli,carrots,and
other veggies
• stir fry with 1 TBS olive oil
• 1 cup salad
• 2 TBS light dressing
• 1 ora n ge
Day3
• 6 egg whites
• 1 slice whole wheat toast
• 1 tsp light margarine
• 2 oz low-fat cheese
or 2 string cheese
Chicken Kabob
Cut in pieces and put on
skewer:
• 4 oz chicken
• 1 small green pepper
• 5 cherry tomatoes
• 3 large mushrooms
• 1 orange
Chicken Kabob
Cut in pieces and put on
skewer:
•4 oz chicken
• 1 small green pepper and
onion
• 1 cup broccoli steamed
• 1 tomato sliced
• 1 plum or other small fruit
Day4
• 3/4 cup shredded wheat or
high fiber cereal (5 grams or
more)
• 1/2 cup skim milk
• 1 low fat yogurt (60 cals)
• 10 almonds
Ham or Turkey Sandwich
• 1 whole wheat pita
• 3 oz lean ham or turkey
• 1 tsp Dijon mustard
• 5 leaves romaine
• 1 small apple
• 1 TBS all natural peanut
butter
Broiled Fish
• 4 oz fish (any kind) with
seasoning
• 1 small baked potato
(baseball size)
• 1 cup salad
• 2 TBS fat-free dressing
• 2 TBS low fat sour cream
• 1 pear or plum
6Weeks “To a NewYou” Food Guide 6 Weeks “To a New You” Food Guide
19 20

24. 6Weeks “To a NewYou” Food Guide 6 Weeks “To a New You” Food Guide
WEEK5
Day5
• 1 cup cooked oatmeal
• 1/2 cup skim milk
• 2 TBS raisins
• 1 orange
Burrito
• 1 whole wheat tortilla
• 1/2 cup black beans
• 1/2 cup fresh salsa
• 2 oz lf cheese
•Tabasco to taste
• 2 cups watermelon
Chicken Breast
• 4 oz skinless boneless
chicken breast with
seasoning- baked or broiled
• 1 cup green beans with olive
oil spray
• 1 cup salad
• 2 TBS light dressing
• 1 low fat yogurt (60 cals
or less)
• 10 peanuts
Day6
• 6 egg whites
• 1 slice whole wheat toast
• 1 tsp light margarine
• 1 small apple
• 1 TBS all natural peanut
butter
High-fiber Pasta
• 1 cup cooked whole wheat
pasta
• 2 TBS grated parmesan
cheese
• 1 cup cooked spinach
• 1/2 cup 1% cottage cheese
Broiled Fish
• 4 oz fish (any kind) with
seasoning
• 1 small baked potato
(baseball size)
• 1 cup salad
• 2 TBS fat-free dressing
• 2 TBS low fat sour cream
• 1 peach or any small fru i t
Day7
• 3/4 cup shredded wheat or
high fiber cereal (5 grams or
more)
• 1/2 cup skim milk
• 2 oz low-fat cheese or 2
string cheese
Chicken Kabob
Cut in pieces and put on
skewer:
• 4 oz chicken
• 1 small green pepper
• 5 cherry tomatoes
• 3 large mushrooms
• 1 orange
Steak Kabob
Cut in pieces and put on
skewer:
• 4 oz lean steak
• 1 small green pepper and
onion
• 1 cup broccoli steamed
• 1 tomato sliced
• 1 cup low fat yogurt (60
cals or less)
21 22

25. WEEK6
Day1
• 6 egg whites
• 1 slice whole wheat toast
• 1 tsp light margarine
• 1 low fat yogurt (60 cals)
• 10 almonds
Turkey Salad
• 4 oz deli turkey
• 2 cups mixed green salad
with
• 3/4 cup broccoli and
cauliflower
• 1 TBS fat-free dressing
• 4 WASA crackers
• 1 apple
Taco Salad
• 4 oz lean ground turkey
• 1/4 cup pinto beans
• 2 oz low fat grated cheese
• tomato and lettuce shredded
• 1 corn tortilla
• 1 low fat chocolate pudding
Day2
• 1 cup cooked oatmeal
• 1/2 cup skim milk
• 2 TBS raisins
• 1 small apple
• 1 TBS all natural peanut
butter
Tuna Sandwich
• 2 slices whole wheat bread
• 1/2 cup water packed tuna
• 1 tsp reduced fat mayo with
chopped onion,relish and
mustard
• 1 tomato
• 1 orange
Chicken Kabob
Cut in pieces and put on
skewer:
• 5 oz chicken
1 small green pepper
• 5 cherry tomatoes
• 3 large mushrooms
(Grill or bake)
• 1 low fat yo g u rt (60 cals)
Day3
• 6 egg whites
• 1 slice whole wheat toast
• 1 tsp light margarine
• 6 strawberries
• 1/2 cup 1% cottage cheese
Chicken Pita Sandwich
• 4 oz chicken breast baked,
broiled,or grilled
• 1 whole-wheat pita
• 5 leaves romaine
• 1 tsp Dijon mustard
• 6 strawberries
• 2 oz low-fat cheese
Baked Seafood
• 6 oz baked seafood
• 1 cup broccoli,carrots,and
other veggies
• stir fry with 1 TBS olive oil
• 1 cup salad
• 2 TBS light dressing
• 2 cups watermelon or 1 slice
Day4
• 1 whole-wheat tortilla
• 4 egg whites
• 1/4 cup salsa
• 1 low fat yogurt (60 cals)
• 10 almonds
Turkey Sandwich
• 4 oz deli turkey
• 2 oz low fat cheese
• lettuce and tomato
• 1 TBS fat-free mayo
• 2 slices whole wheat bread
• 2 TBS low-fat peanut butter
• 1 apple
Chicken Kabob
Cut in pieces and put on
skewer:
• 5 oz chicken
1 small green pepper
• 5 cherry tomatoes
• 3 large mushrooms
(Grill or bake)
• 1 orange
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26. 6Weeks “To a NewYou” Food Guide 6 Weeks “To a New You” Food Guide
WEEK6
Day5
• 1 cup cooked oatmeal
• 1/2 cup skim milk
• 2 TBS raisins
• 1 small apple
• 1 TBS all natural peanut
butter
Chicken Pita Sandwich
• 4 oz chicken breast baked,
broiled,or grilled
• 1 whole-wheat pita
• 5 leaves romaine
• 1 tsp Dijon mustard
• 1 apple
Broiled Fish
• 4 oz.broiled fish with lemon
• 1 cup steamed broccoli or
brussel sprouts
• 1 cup green salad,
• 1 TBS fat-free dressing
• 1 low fat yogurt (60 cals)
• 10 almonds
Day6
• 6 egg whites
• 1 slice whole wheat toast
• 1 tsp light margarine
• 1 low fat yogurt (60 cals)
• 10 almonds
Tuna Sandwich
• 2 slices whole wheat bread
• 1/2 cup water packed tuna
• 1 tsp reduced fat mayo with
chopped onion,relish and
mustard
• 1 tomato
• 6 strawberries
• 2 oz low-fat cheese
Taco Salad
• 4 oz lean ground turkey
• 1/4 cup pinto beans
• 2 oz low fat grated cheese
• tomato and lettuce shredded
• 1 corn tortilla
• 1 low fat ch o c o l a te pudding
Day7
• 1 cup cooked oatmeal
• 1/2 cup skim milk
• 2 TBS raisins
• 6 strawberries
• 1/2 cup 1% cottage cheese
Turkey Salad
• 4 oz deli turkey
• 2 cups mixed green salad
with
• 3/4 cup broccoli and
cauliflower
• 1 TBS fat-free dressing
• 4 WASA crackers
• 1 orange
Chicken Breast
• 5 oz chicken breast baked
or broiled
• 1 small baked potato
(baseball size)
• 1 cup broccoli
• 2 TBS low fat sour cream
• 15 grapes
25 26

27. 6Weeks “To a NewYou” Food Guide 6 Weeks “To a New You” Food Guide
27 28
Nutritional
G u i d e
Any medical or health-related information contained in this book is not
intended as a substitute for consulting your physician. Any attempt to
diagnose or treat any illness or medical condition should come under the
s u p e rvision of a qualified physician familiar with your personal
medical history.
The information contained in this book, and the Weight Loss System
described herein, are intended for use by normally healthy individuals as
p a rt of a general program of improvement of body appearance.
CHECK WITH YOUR PHYSICIAN BEFORE STA RTING ON THIS OR ANY
PROGRAM OF PHYSICAL CHANGE.
FOOD and HOW TO CONTROL IT
DOS
1) ALWAYS BALANCE WHAT YOU EAT-- so that your intake of complex
carbohydrates approximately matches your intake of protein. You may do this by
simply estimating the quantity of the foods you are eating. Example: if you have a dish
full of pasta in front of you (high carbs) then you need to balance it with what you
approximate to be an equal amount (by volume or better, by weight) of high protein
food.
COMPLEX CARBOHYDRA TES:PROTEIN:
• Brown rice • Boneless skinless turkey breast
• Yams • White meat chicken
• Grits • Egg whites
• White potatoes • Pork tenderloin
• Sweet potatoes • Canned tuna packed in water
• Oatmeal • Nonfat dairy products
• Oat bran • Shrimp
• Corn • Eye of round steak
• Whole grain breads • Cod
• Whole grain pastas • Flounder
• Shredded wheat • Haddock
• Cream of rice cereal • Scrod
• Black-eyed peas • Halibut
• Lima beans • Sirloin
• Black beans • Canned white meat chicken in water
• White beans • Fat free turkey or chicken breast deli slices
• Pinto beans
2) DRINK PLENTY OF WATER!Try to drink eight 8-ounce glasses of water or
more each day. It is usually best to use bottled spring or distilled water, since the
water in most areas today is heavily treated with chlorine and other unhealthful
chemicals.
3)Eat plenty of fibrous vegetables and leafy greens, they are the BEST possible
foods to eat! And remember not to ruin things for yourself by adding oily salad
dressings, mayonnaise, or sour cream!
4) Make a conscious effort to cut down on portion sizes. It’s amazing how, when
your plate is heaping with food, from edge-to-edge, you will probably eat until there
is not a speck left. Instead, only put half as much food on your plate as you normally
would. Take your time eating so that you are not the first one finished. If everyone is

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still eating, the temptation to go back for seconds is too great even if you are satisfied.
Now, if you find that you are still truly hungry, by all means go back for seconds but
ask yourself if you’re still hungry or if you are getting seconds out of habit.
5)Avoid snacking unless it is a planned snack to count toward your servings.
DON’TS
1)Don’t go on repeated diets, each of which usually sets you up to regain
everything you lose, and then some, just as soon as you “go off” your diet. Instead,
follow the simple guidelines below.
2)Reduce the fats and oils you eat. This is by far the most important rule to
remember, and it cannot be overemphasized. The words “added fats and oils” have
a very specific and special meaning here, referring to all those unnatural fats and
oils that humans manufacture, process, and add to the food they eat.
It is very important to reduce ALL added fats and oils, not just because they’ll
make you fat, but because they’ll also make you sick, linked as they are to such dis-
orders as breast and colon cancers, heart disease, and other serious illnesses.
Cutting back on added fats and oils means reducing:
•Margarine,
•Mayonnaise,
•Olive oil,
•Butter,
•Oily salad dressings,
•Chips of all kinds (unless they’re baked),
•Fried foods,
•French fries,
• Cream cheese,
•Ice cream,
•Lard,
•and any other manufactured fat or oil.
If you don’t like salads without dressing — try lemon juice and a little olive oil.
It’s delicious! Or... try any of the oil-free salad dressings now widely available.
All the above-listed items are horrible for you. But the hydrogenated products
such as margarine, mayonnaise, and all heated fats and oils are the worst, as they
are high in trans fats, substances that form when fat or oil is heated or heavily
processed. Trans fats are directly implicated in the onset and/or exacerbation of
obesity, cardiovascular disease and cancer. Avoid these “foods” at all costs.
3)Avoid processed foods high in sugar and white flour. Check your labels and
do not eat anything that has too much of these items in the ingredient list, as they
too contribute to obesity and ill health.
FOOD PREP ARATION
This subject could fill a book all by itself. The essential point to remember is, once
again, to reduce added fats and oils! Do not fry with oil. Use non-stick pans and fry
with water or non-fat chicken broth. A little experimentation and you’ll see how easy
this is. Also remember that any menu that contains oil, butter or margarine can eas-
ily be made as well or nearly as well without those ingredients. You must experiment
to apply this concept to every one of your favorite recipes, but the reward for doing
so is very high. It will mean better and better health as well as greater and greater
success.
FOOD TIMING
The best way to arrange your food day is to spread out your daily intake into sev-
eral meals, as opposed to eating, say, one large meal per day. Studies have shown that
when two comparable groups of people eat the same number of calories but on dif-
ferent schedules, the group that eats one large meal per day tends to gain weight and
feel worse, while the group that spreads its calories out during the day tends to feel
better and not gain weight.
The typical large dinner with which most people are familiar is problematic
because the natural daily rhythms of the body are such that evening is when it is
preparing for rest, not a large meal. More importantly, food eaten late in the day is
much more likely to be converted to stored body fat. So eat a light meal for dinner
— a piece of grilled chicken, brown rice, and vegetable - just watch the portion size.
Remember: food eaten this late will almost certainly be converted to body fat; and
body fat, once accumulated, comes off much slower, and with much greater difficul-
ty, than it goes on - a fact with which many people are already familiar.
Always eat breakfast. A cup of cream of wheat, shredded wheat, oatmeal, or an egg
white omelet is a great way to start the day. It fuels the body and mind, giving you
that extra bit of energy necessary to meet today’s challenges. Whatever you do don’t
skip this most important meal.
In addition to breakfast, lunch, and dinner be sure to eat a small snack midmorn-
ing, and another between lunch and dinner.
WHEN TO EA T; WHEN TO STOP
Naturally thin people typically follow both of these two simple patterns:
1) Eat only when hungry; and
2) Stop eating when no longer hungry.
This is how primitive man ate, a good indication that it is the way nature intend-
ed. Most of us have been conditioned to eat when it’s time to eat: lunchtime, dinner-
time, breakfast. But the truth is that it is far more natural to eat when you’re hungry.

29. 6Weeks “To a NewYou” Food Guide 6 Weeks “To a New You” Food Guide
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That means truly hungry, not just craving food. As much as possible, try to follow this
simple but powerful principle of eating.
The second timing principle - to stop eating when you’re no longer hungry - is also
very powerful, but may contradict some childhood training. Remember the saying
“Eat! Children are starving somewhere...”
That may be true, but it is certainly no reason to stuff yourself. Childhood lessons
are not always good ones. The most natural time to stop eating is when you’re full,
which is, surprisingly, not what most of us do. This principle means that you should
stop even if 95% of the food is still left on your plate or if only 5% is left. It doesn’t
matter. The amount of food on the plate is of no importance; it is completely arbitrary
and irrelevant to your body’s needs. What is important is only how you feel. If you’re
satisfied... if the hunger is gone... STOP.
RESTAURANT EATING
This is a particularly troublesome area. Restaurants, for some unknown reason,
love oil and butter. Even simple salads are drowned in truly ridiculous amounts of oil.
Vegetables are cooked in butter and topped off with more butter before being brought
to the table.
Food freshness is also an area of concern. Fish, poultry and meat, in descending
order, are most likely to be problematic. Be careful. Ask plenty of questions, particu-
larly about freshness. If there is any reason to believe your food is not fresh, order
something else, or leave.
When ordering in a restaurant follow these simple rules:
• Always ask how much oil or butter is in the dish(es) you wish to order.
• Insist that the dish(es) you want be made without oil, or butter or, at worst, a
very small amount.
• Refuse any offer of sprinkled cheese to go over your food.
• Order salads with vinegar dressing only, or lemon wedges that you can squeeze
onto the salad. If you must order dressing from the house, get one that separates, like
vinaigrette, so that you can pour off the oil that floats on top, using only the tasty part
below the oil. Or bring your own, healthful salad dressing.
• Never order anything that is deep fried! Remember to ask about this, because
there are many more foods that are deep fried than is obvious from most menus. For
example, Italian restaurants often deep fry their “eggplant parmigiana.”
• Avoid creamy foods. Many dishes that are normally prepared with cream are just
as tasty without it. Ask the kitchen to prepare it the way you want it.
• Order a salad first, the larger the better, and ask that it be brought out immedi-
ately. Avoid the oily/creamy dressings, and eat the salad as soon as it comes out.
• Say ‘no’ to the rolls and butter.
• Try to resist the temptation to order dessert. If you must do so, get one that is
as close to “real recognizable food” as you can get. A cup of fruit, or a fruit tart may
do. In any event, avoid the creamy cakes and pies.
• In general, do not be afraid to ask for what you want. If they say “no”, say “good-
bye.” There are plenty of restaurants that will be only too happy to accommodate you,
so don’t put up with anything less than what you know is right for yourbody.
DEVELOP A GAME PLAN FOR
BETTER HABITS
During the next few weeks you are going to try to become aware of any bad eating
habits and substitute them with good habits. Most of us are so busy or preoccupied
that we aren’t even aware of the things we can easily change which will go a long way
in helping us achieve long term weight loss.
Week 1- I will eat regularly. Most people skip meals because they think this is the
way to lose weight. Actually the opposite happens. Instead of losing weight your body
goes into starvation mode and hangs onto every calorie, especially the fat grams,
because it doesn’t know when it will be nourished again. As a result you slow down
your metabolism. Then, of course, you become so hungry the tendency is eat the first
thing that is handy and to eat too much of it.
Benefit:By doing this you will help to speed up your metabolism, feel more
energetic, and reduce your appetite.
Week 2- I will eat slowly and will allow at least 20 minutes for each meal or 10
minutes for snacks. Keep in mind that it takes the brain a good 20 minutes to sense
that your stomach is full. That’s why you often feel very full after eating a very large
meal quickly- the brain didn’t have ample time to sense that the stomach was full and
you ate beyond what your body needed.
Benefit: You will feel more satisfied with smaller food quantities and eat less than
those who eat fast.
Week 3- I will not allow social situations to dictate what I eat or how much I eat.
Benefit - By taking back control of how you react in social circumstances you will
also be empowering yourself in other areas as well which will contribute to
better self-esteem.
Week 4- Plan ahead. Try to start thinking of what you will be eating the next day
or even the next week. This way you will never be taken off guard. Actually plan the
next day’s meals.
Benefit: You are more likely to stay on your program and then turn it into a real
lifestyle change. Without a true lifestyle change it is very hard to maintain this
program for the rest of your life which is the real key to keeping your weight and

30. 6Weeks “To a NewYou” Food Guide 6 Weeks “To a New You” Food Guide
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health where you want it.
Week 5- Keep problem food out of the house. The old adage - out of sight out of
mind - is true. If you know you and ice cream are inseparable, simply do not have it
in the house. Have other treats that are healthier instead.
Benefit: When you do have the occasional ice cream you will enjoy it so much
more.
Week 6- Do not let yourself be around people who will pull you down. You need
all the support you can get. Negative people or people who do not take what you are
doing seriously will hamper your results. If there are people in your life who are
sabotaging your efforts then you need to ask yourself if they are true friends. A true
friend will be supportive and stand by your efforts to succeed.
CHEATING (Indulging)
Yes, you are going to slip once in a while. It’s OK as long as you don’t use it as an
excuse to revert to your old eating habits. Just get back on track with your next meal.
Don’t feel guilty, Just remind yourself how well you’ve been doing and give yourself a
pat on the back for coming so far. Learn to reject your old, bad ways — to renew your
dedication to yourself and to the new body and health you are determined to achieve.
HOW TO HELP PREVENT CRA VINGS
BREAK THE CYCLE!
• Food quality: This is the most important factor you can change in the area of
negative food cycles. Avoid all junk food. Avoid all foods that trigger cravings. Avoid
all added highly processed foods. Eat real, recognizable food.
• Avoid all added fats: Added fats and oils can (a) make you fatter faster than
anything else you can do or eat, (b) increase your risk of heart disease and cancer, and
(c) can cause you to crave sweets.
• Avoid sugar: Refined white sugar (table sugar) is damaging to your health in
many ways, and can (a) directly cause weight gain, and (b) cause cravings for fats that
will further cause weight gain.
• Drink plenty of water: This is an easy, healthful way to help avoid cravings.
Often, a perceived craving for food, particularly fatty food, may be satisfied with a cup
or two of water! Drinking plenty of water also helps to naturally control appetite
through a direct effect on the stomach. Always drink pure, fresh water; avoid tap
water laden with chlorine and other chemicals. Aim for at least 6-8 cups of water per
day.
• Try brushing your teeth instead of eating! Often, a craving for a particular food,
especially high-fat, high-sugar food, is caused by something no more complicated
than a bad taste in the mouth.
• Food timing: Do not skip breakfast; this can lead to hypoglycemia and severe
cravings sometime around mid-morning, which may, in turn, cause you to eat
cookies or doughnuts with coffee and sugar, which in turn can set you up for a
roller-coaster blood sugar ride for the rest of the day. Not a good idea.
• Avoid eating anytime within three hours of bedtime. Not eating near bedtime
can help lower your fat levels and can change your eating patterns so that you are
hungrier in the morning, leading you to indeed eat a small-to-moderate breakfast.
This in turn helps control your mid-morning cravings.
• When you need to snack between meals, eat some fresh vegetables, or fat-free
turkey deli slices, or a whole grain (notwhite flour) product, or some fruit.
• Meal size: A pattern of smaller, frequent meals throughout the day is more
conducive to craving control than a pattern of starvation or mild snacking during
most of the day combined with one large (often very large) daily meal. Studies have
also shown that spreading food intake throughout the day helps in the weight loss
effort, while concentrating calories all in one large meal sabotages it.
• Avoid overly salted foods, if they lead to sugar cravings or if you suffer from
kidney disease or high blood pressure.
• Eat slowly: This will help minimize the effect of cravings, because you will find
that you are satisfied sooner than you would be if you were wolfing your food down.
• Vary your diet: Boredom is what causes most people to abandon their weight
loss efforts. Imagine if you ate nothing but carrot sticks and celery or cabbage soup
for every meal. It wouldn’t be too long before you’d be driving into the first
McDonald’s or stopping at the first bakery you saw. There are plenty of great tasting
foods to give you all the variety you need for the rest of your life. Experiment with
herbs and spices and different cooking methods.
• Try the following trick: Carry with you a small pad of paper on which to write
down everything you decide to eat before you actually eat it. This will introduce an
important time delay during which you are writing down what you’re about to do.
There is a good chance you will often find yourself changing your mind.
NUTRITIONAL SUPPLEMENT ATION
It is often thought that a good, balanced diet should contain all the nutrients your
body needs. But in today’s world, with mass food production and soil depletion, it usu-
ally doesn’t. And besides, how many of us really eat a “good, balanced diet”? For these
reasons, and because optimal nutrition is especially important during a period of
active fat metabolism and breakdown, we recommend that a good multi-vitamin-
mineral be taken regularly.

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35 36
GOOD JUDGMENT
In general, use your good judgment. Do not overdo anything. Keep all nutrition-
al supplementation to levels consistent with what nature intended for the human
body. And look at the ingredient list of any packaged item you put in your mouth.
Look at the source. The maker of a food or food supplement should be a reputable
company, with qualified experts doing the formulations.
IF YOU ENCOUNTER PROBLEMS
Many people who experience this weight loss system meet with complete,
ecstatic success.
If you sense that your results should be different, remember that every human on
this planet is distinct from every other and you are likely to react differently from
anyone else to a given external stimulus. So if by some chance your rate of fat loss
seems too slow, note this important fact:
Everyone loses fat at his or her own individual pace.
Just continue following the system and working out and your goals WILL be
reached. You may simply be one of the few who are “slow reactors.”It may take a bit
longer, but you WILL get there!
Also, you will want to make sure you’re maximizing your success by following the
ENTIRE program outlined here. This is most important for anyone whose initial
results may be slower in coming than others.
N O T E S :