My training schedule consists of a total of two hours a week with a trainer. I would like to do so much more with him, but the cost is prohibitive, even at Gold’s relatively affordable rates. We spend half an hour one day on back, half an hour another day on shoulders, and an hour one day on legs. These are the body parts he wants to develop the most. I take care of chest, arms and abs myself. After my sessions are over with him, he still gives me more sets to do so that I generally work each body part once a week for about an hour and a half. He shows me new exercises, and makes sure my form is correct, which is by far the most important element, more so than heavier weights. Proper form and control are key. I have been instructed to do five 45 minute sessions of either stair climber, or uphill treadmill each week. I can also substitute outside hiking, as long as there are hills involved. I am to maintain a slow, steady pace. This is a fat burning exercise, not aerobic. He sent me my diet instructions the other day. I was initially shocked. He wants me to eat the same exact things, at the same exact times, every day, for the 12 weeks ! I have oatmeal and egg whites for breakfast, then grilled chicken, broccoli and sweet potatoes every three hours for the rest of the day. I am allowed a protein drink after my workout. That’s it. The only liquid I drink is water. At first I thought he was insane. No way could I possibly stick to this plan. But I have found that it’s not so bad. Shopping for food has become a no brainer. I prepare a couple of day’s meals at a time. I bought a counter top grill to cook the chicken, which beats baking it in the oven. I’m allowed to season it, and have bought all kinds of spices to do that. I can’t cook with any oils. I do use a little spray oil in the pan for eggs. I sweeten the oatmeal with equal and some vanilla extract. I bake the sweet potato, and that tastes good on its own. I steam the broccoli, and season it with a little powdered popcorn cheese. That works well. By far, the diet is the most challenging aspect of the process.