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Your workout should consist of interval training following this pattern: Warm up for 2 minutes at moderate intensity. Slightly increase intensity for minutes 2 to 3. Work you way to a high intensity level (you should be able to carry on a broken conversation) during minute 4. Keep the intensity high through minute 5 and bring it back to a moderate level during minute 6. Repeat the pattern during minutes 7 to 11 and during minutes 12 to 16. Accelerate during minute 17 to your highest level. Maintain that level of intensity for 1 full minute. Use the last 2 minutes to bring yourself back to a moderate level and to cool down. Exercise is not recommended during Induction because of all of the physiological changes that are occurring in your body. However, when you reach OWL, you may add moderate cardio to your exercise routine. You should perform cardio and weight training 6 days per week on alternating days and rest on the 7th day. Your weight training should alternate between 1 day of upper-body work and 1 day of lower-body work. Choose 2 exercises from each upper body category (chest, back, shoulders, biceps, triceps) or 2 exercises from each lower body category (quadriceps, hamstrings, calves, abs). Perform 12 reps of the 1st exercise with a light weight. Rest 1 minute. Add more weight and perform 10 repetitions. Rest 1 minute. Add even more weight and perform 8 repetitions. Rest 1 minute. Add the maximum amount of weight that you can tolerate and perform 6 reps. Rest 1 minute. Go back to the original light weight and perform 12 reps. You will not rest after this set. Immediately perform the second exercise for 12 reps with the light weight. Rest for 2 minutes before going on to the next muscle group. Some versions of Atkins, like Atkins Advantage, do recommend some strength training. Other versions of Atkins, like The New Atkins for a New You, offer no recommendations for strength training.

summary: Perform 20 minutes of cardiovascular exercise every other day on Body for Life. Consider cardiovascular exercise on the Atkins diet. Perform weight training on the days that you are not performing cardiovascular exercise on the Body for Life diet. Choose whether or not to perform strength training exercises on the Atkins diet.

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If you are upset and you start losing control of your behavior, quickly take steps to master yourself. Pick a few ways to calm down and practice them when you're by yourself. That way, you'll know exactly what to do in a critical moment. Take a deep breath and slowly exhale. Wait before speaking or movingconsider counting to ten. Say your own name, aloud or in your head. If your name is Sean, you might say "Sean, calm down." Form a quick plan to address it. Don't get distracted by details or by your emotional reaction. Think of what needs to be done and sketch an immediate game plan. By yourself, this will help you feel in control and capable of facing the situation. In a group situation, if you are the first one to propose a plan everyone else will generally follow your lead. For instance, say your team is planning an outdoor picnic for work and everyone is assuming that the team's only female member will do all the event planning, even though she did it last time. Calm down, then think "I need to intervene before Sarah gets stuck doing all the work. I also need to not offend my coworkers, who tend to retaliate when they are called out for sexism. I can start by volunteering myself, and then try to get others to volunteer for tasks." When something needs to be planned, or when immediate action is needed, step up. Tell yourself, "I can do this." Think of the things you can immediately control. For instance, if you need to plan an outdoors event, you can't control the weather, but you can control the location and the date. If you are the person most capable of leading others through a situation, speak up. Assert your authority. Speak audibly and clearly, and explain why you are the person who can best handle the situation. You might say, "I would be happy to oversee the planning of this event. I worked for an event planner for two years and I learned the basics. I also know this area well." Delegate. Ask others to take on tasks that they are well equipped to handle. For instance, if Andre knows the most about local restaurants, ask him to arrange the catering. If you are in a shared situation and do not believe you are the one who can best lead others through it, call on the person you think is most capable.

summary: Calm yourself in the moment. Take stock of what needs to be done. Lead others.

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When you begin, you'll be working as an anchor or a reporter for whatever field is available. But as you advance in your career, you may have more say about what field you'll be reporting in. You can work as a featured news reporter, in consumer news, or in health news, for example. This can depend on your personality and what you like doing the most. If you're more funny and relaxed, then the quirky human interest stories may be more your speed; if you're more serious, then you may cover more intense topics like homicide. If you don't want to be negatively impacted by the news you share, then you may consider working in consumer, medical, or features news. They may be a little less exciting, but they'll also be less emotionally draining. The truth is you will hardly ever get holidays off. You will most likely be working. Established main anchors at TV stations will most likely get holidays off, which means you will be stuck at work. If you constantly move markets every couple of years to increase your salary and experience, you will always be the new kid on the block, which means you won't have seniority. So, you can kiss Thanksgiving, Christmas, New Year's, Fourth of July, and Labor Day goodbye. Also "sweeps" months (when stations monitor how many people are watching) will be off limits for vacation time. These months include: February, May, July and November. You may be placed on the morning shift, the evening shift, a split shift and the weekend shift at any given moment. New reporters especially have very little say in the hours they work. Working overtime is very common and few stations pay overtime. Not only will your schedule be demanding, but it may change at a moment's notice. You'll need to not only be available, but to be flexible. There are a number of ways to advance your career, and this doesn't always mean working at bigger and better news stations. You can go "network hopping," which means moving from one station to the next to gain more responsibilities and to build your reputation. However, if you've had enough of this rigorous lifestyle and have built up enough prestige, then you can consider getting into the talk show forum route, work as a syndicated columnist for a major paper, or even turn to being an author, a public relations specialist, an editor, or a college professor. Just remember that it can take a decade or longer to move past the traditional route of a TV reporter or news anchor. Unfortunately, unlike in most other professions, if you make a big mistake in the field of reporting or anchoring, it may be on permanent record. You don't want to be the reporter who is famous for cursing on national television or who muttered an objectionable and offensive term in front of hundreds of viewers. If you make a mistake like that, you may not be forgiven. If you're also known for public outbursts, you'll need to get that under control before you get behind the camera. . Persistence is a valuable skill any reporter/anchor should have. You'll not only need this skill to land that first job, but you'll need it to move up in the ranks and to really work hard to get that dream job you'll be fighting for. If you investigate your stories yourself, then persistence is a valuable quality that you'll need to make sure you can follow leads, look elsewhere when you get a dead end, and to keep trying until you succeed.
summary: Find your niche. Forget about holidays at home. Be prepared for a demanding schedule. Advance your career. Keep it professional. Be persistent