Body Transformations
Your Best Body Ever

"How You Can Build Your Best Body Ever In Just 3 Months"
 

It doesn't matter if you are a female who just wants to tone, or a male who wants to pack on muscle mass - or get lean and ripped, you need the proper program to accomplish your goals. Anyone can do it! All you have to bring to the table is the ability to follow simple instructions, and the desire to change. Write Dr. Bob at DrOsgoodby@aol.com or visit his web site adv-marketing.com/transformation to see what he did - read about his referral program.

                                               Goal Setting

Welcome

If you have a question concerning your body transformation,
please send it to - drosgoodby@aol.com - we will answer all
questions received, and if it is of interest to our general
subscriber base, we will include it here.

All previous newsletter are archived at our web site at:
http://www.adv-marketing.com/business/bbnewslt.htm

If you haven't already, be sure to stop by Dr. Bob's web site
at: http://www.bestbodyever.com
________________________________________________________________

WARNING!!  Always seek the advice of a Medical Doctor before
starting any diet or exercise program.

This month's newsletter will focus on goal setting, and
developing a specific daily plan of action to achieve your goal.
The first thing you need to do is determine your goal.  Examples:
"I want to lose 40 lbs."  "I want to gain 25 lbs. and increase my
muscularity."  "I want to decrease my body fat percentage from
32% to 9%."

Create a deadline.  This makes your goal more specific.
Examples:  "I want to lose 40 lbs. in 4 months."  I want to
decrease my body fat percentage from 32% to 9% in 6 months.

Make sure your goal is attainable and be realistic when defining
your goal.  For example, don't make your goal to lose 60 lbs in
one month.  Don't attempt the impossible.

Write down your goals.  To accomplish any feat, you must have
clear and concise written goals.  Remember, the faintest ink is
better than the best memory!  Writing down your goals allow you
to refer to them often, and serve as constant reminder of your
top priorities.  Keep your goals and written plan of action in a
place you will see them several times, every day.  This is a
great tool to keep you focused and on track.

Make sure your goals are specific and measurable.  In other
words, don't make a general goal.  Example:  "I want to lose
weight."  You need to define how much weight, and in what
timeframe.  If you want to lose 40 lbs. in 4 months, a good goal
would to be to lose 10 lbs. a month.  Measuring your goals is
extremely important because it let's you know if you are on
track, or if you need to modify your plan of action. (diet and/or
exercise program)  You can measure weight loss or weight gain
with a scale, and body fat percentage can be measured several
different ways.  This service is inexpensive and available at
most health clubs.

Create a daily written plan of action.  This is a breakdown,
day-by-day, of everything you are going to do to lose 40 lbs., in
4 months.  For every single day, plan and record in writing your
exact diet and exercise program.  The following is an exam ple of
the first 12 days of a 4 month program.

Dr. Bob's 4 Month Body Transformation Program

Goals:  Lose 40 lbs. in 4 months/10 lbs. per month/9% bfp

Plan Of Action:

Date/Body Parts Trained/CardiovascularExercise/Followed Diet

Day 1:  CST&Abs/C/D
Day 2:  BBF/C/D
Day 3:  Legs&Abs/C/D
Day 4:  Off/C/D
Day 5:  CST&Abs/C/D
Day 6:  BBF/C/D
Day 7:  Legs&Abs/C/D
Day 8:  Off/C/D
Day 9:  CST&Abs/C/D
Day 10: BBF/C /D
Day 11: Legs&Abs/C/D
Day 12: Off/C/D

*Key:   CST - Chest, Shoulders, Triceps
        BBF - Back, Biceps, Forearms
        Legs - Legs
Abs - Abdominal Muscles
        C - Cardiovascular Exercise
        D - Followed Diet
 

        This is an example of an advanced program that consists
of cardiovascular exercise everyday, and training abdominal
muscles every other day.  For weight training, it's a schedule of
3 days on/1 day off.  The diet section is there to remind you to
stick to your diet.  If you like, you can also layout a day-by-
day menu to keep you on track with your diet.  During my
transformation, I didn't map out a daily plan of action for my
diet because I ate the same things everyday.  (Boring, I know.
You know what they say, "Simple minds . . . )

By laying out your plan of action in writing, it let's you know
exactly what you need to do today to move one step closer to your
goal.  At the end of the day when you have stuck to your diet and
done all of the exercise on your plan of action, take a pen or
pencil and draw a line through that day and congratulate yourself
for a job well done.

A good example of a goal followed by a precise written plan of
action is buying a new home.  Your goal is to purchase and own a
home.  Your plan of action is developed for you absolutely free
of charge by the bank who is holding your mortgage.  Every month,
you make a mortgage payment which brings you one step closer to
your ultimate goal, owning a home.  Here's some good news, unless
you are really out of shape, it won't take you 30 years to
achieve your goal.

It is a rare occasion that someone achieves a goal without a
written plan of action, and it is seldom that someone fails to
achieve a goal if they have a written plan.  Write down your
personal goals and develop a plan of action to achieve them
today.  By the way, these techniques can be utilized to achieve
any goal, not just weight loss or getting in shape.

I would like to apologize for the delay in receiving this month's
newsletter.  Everything was ready on time, but the graph I
designed for the first 12 days of a 4 month plan of action
(featured above) didn't convert well to e-mail and it had to be
re -designed in a more simplistic format.
_________________________________________________________________

                           Ask Dr. Bob

Each edition includes a response to a question received from
our subscribers.  We answer all questions, however those that we
think will be of interest to a number of people, we will feature
here.

-----

Dear Dr. Bob:

I'm not in bad shape, but can still "pinch an inch", especially
in the stomach area.  I don't overindulge, well not too much
anyway ;) so what should I do to firm up?

Flossie

-----

Dear Flossie:

Exercise, exercise, exercise is the key to firming up the tummy.
Those that cause your abdomen muscles to contract are good ones.
Sit-ups and toe touches are perfect examples.  Try a regular
regimen of these types of exercises, and you will see a
noticeable improvement.  Rather than doing a whole lot at one
time, try a moderate program several times a day.

Bob
_________________________________________________________________

The weather is warming up, and people are heading to the beach
and pool.  If your idea of a bathing suit is a muumuu, it's time
to do something about it.

I have helped hundreds of people get into shape.  For a free
consultation on our personalized body transformation programs and
how we can custom tailor a diet and exercise program to quickly
get you to your goals, call me today at 732-842-2258, or visit
our web site at www.bestbodyever.com.

Have a great month!

Yours in Health
Dr. Robert Osgoodby
________________________________________________________________

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For Information On How You Can Build Your Best Body Ever In Just 3 Months, Call Dr. Osgoodby At (732) 842-2258
Or Send Him An E-mail At:
DrOsgoodby@aol.com
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