Exercises & GM Diet
Exercise and physical activity fall into four basic categories—endurance, strength, balance, and flexibility. Most people tend to focus on one activity or type of exercise and think they’re doing enough. Each type is different, though. Doing them all will give you more benefits. Mixing it up also helps to reduce boredom and cut your risk of injury.
older man exercising with hand weights outdoors.
Some activities fit into more than one category. For example, many endurance activities also build strength. Strength exercises can also help improve balance.
Endurance
Endurance, or aerobic, activities increase your breathing and heart rate. They keep your heart, lungs, and circulatory system healthy and improve your overall fitness. Building your endurance makes it easier to carry out many of your everyday activities. Endurance exercises include:
Brisk walking or jogging
Yard work (mowing, raking, digging)
Dancing
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Strength
Strength exercises make your muscles stronger. They may help you stay independent and carry out everyday activities, such as climbing stairs and carrying groceries. These exercises also are called “strength training” or “resistance training.” Strength exercises include:
Lifting weights
Using a resistance band
Using your own body weight
Balance
Balance exercises help prevent falls, a common problem in older adults. Many lower-body strength exercises will also improve your balance. Balance exercises include:
Standing on one foot
Heel-to-toe walk
Tai Chi
Flexibility
Flexibility exercises stretch your muscles and can help your body stay limber. Being flexible gives you more freedom of movement for other exercises as well as for your everyday activities, including driving and getting dressed. Flexibility exercises include:
Shoulder and upper arm stretch
Calf stretch
Yoga
GM Diet
Day 1
Eat as many fruits as you like. Berries, watermelons, and cantaloupes are recommended.
Stay away from bananas on Day 1.
Drink 8 to 12 glasses of water during the day.
Day 2
Consume only vegetables.
Use olive oil for cooking (no deep frying) the vegetables.
Drink 8 to 12 glasses of water.
Day 3
Consume fruits and vegetables.
Avoid potatoes and bananas.
Drink 8 to 12 glasses of water.
Day 4
Consume 8 (small) bananas and 4 glasses of milk (8 fluid ounces). Banana is a superfood that helps to replenish our energy levels. Choose skim milk and avoid adding sugar or sweeteners to milk.
You may consume a bowl of clear vegetable soup if it gets too monotonous.
Drink 8 to 12 glasses of water.
Day 5
Have brown rice.
Consume 6 large tomatoes.
Non-vegetarians can consume chicken breast or fish.
Vegetarians can consume tofu or cottage cheese.
Keep yourself hydrated with water and/or strained fruit juices (without sugar or sweeteners).
*Increase water intake by two glasses to flush out extra uric acid (chemical product of the breakdown of purines, which are found in meat).
Day 6
Consume brown rice.
Non-vegetarians can consume chicken breast or fish.
Consume raw or sautéed vegetables. Avoid potato.
Keep yourself hydrated with water and/or strained fruit juices (without sugar or sweeteners).
Day 7
Consume brown rice.
Consume raw or sautéed veggies.
Have 4 glasses of fruit juice.
Drink 8 glasses of water.
Other Foods To Consume
Green tea without sugar
Black coffee without sugar or milk
Foods To Avoid
Soda
Alcohol
Junk food
Packaged/canned food
Here’s a sample GM diet chart.
Sample 7-Day GM Diet Plan
*1 cup = 250 grams or 8.8 ounces
GM Diet Day 1
Breakfast (8:00 a.m.) – A medium apple + a few berries + 1 glass of water
Mid-Morning (10:30 a.m.) – ½ cup cantaloupe + 1 glass of water
Lunch (12:30 p.m.) – 1 cup watermelon + 2 glasses of water
Evening Snack (4:00 p.m.) – 1 large orange + 1 glass of water
Dinner (6:30 p.m.) – 1 cup cantaloupe and berries + 1 glass of water
Snack (8:30 p.m.) – ½ cup watermelon + 2 glasses of water
Foods To Avoid – Day 1
Vegetables – All veggies
Fruits – Banana
Protein – Meat, eggs, fish, beans, lentils, and mushrooms.
Fats & Oils – Lard, butter, margarine, and safflower oil.
Carbs – Carb-rich foods, including brown rice.
Dairy – Full-fat milk, full-fat yogurt, frozen yogurt, ice cream, and cheese.
Beverages – Alcohol, soda, sweetened drinks, milkshakes, vegetable juices or smoothies, and packaged fruit juices.
GM Diet Day 2
Breakfast (8:00 a.m.) – 1 cup of boiled potato (with a little salt and pepper) + 1 glass of water
Mid-Morning (10:30 a.m.) –½ cucumber + 1 glass of water
Lunch (12:30 p.m.) – 1 cup of lettuce, bell peppers, baby spinach, and asparagus + 2 glasses of water
Evening Snack (4:00 p.m.) – ½ cup of baby carrots (lime juice and a pinch of salt) + 1 glass of water
Dinner (6:30 p.m.) – 1 cup of blanched broccoli and green beans + 1 glass of water
Snack (8:30 p.m.) – 1 cucumber + 2 glasses of water
Foods To Avoid – Day 2
Fruits – All fruits
Protein – Meat, eggs, fish, beans, lentils, and mushrooms.
Fats & Oils – Lard, butter, margarine, and safflower oil.
Carbs –Carb-rich foods, including brown rice.
Dairy – Full-fat milk, full-fat yogurt, frozen yogurt, ice cream, and cheese.
Beverages – Alcohol, soda, sweetened drinks, fresh fruit juices or smoothies, and packaged fruit juices.
GM Diet Day 3
Breakfast (8:00 a.m.) – ½ cup cantaloupe + 2 glasses of water
Mid-Morning (10:30 a.m.) – 1 cup of pineapple or pear + 2 glasses of water
Lunch (12:30 p.m.) – 1 cup of salad (cucumber, carrots, and lettuce) + 2 glasses of water
Evening Snack (4:00 p.m.) – 1 orange + ½ cup of cantaloupe + 1 glass of water
Dinner (6:30 p.m.) – 1 cup of salad (boiled broccoli + beets + spinach) + 2 glasses of water
Snack (8:30 p.m.) – 1 pear + 1 glass of water
Foods To Avoid – Day 3
Vegetables – Potato
Fruits – Banana
Protein – Meat, eggs, fish, beans, lentils, and mushrooms.
Fats & Oils – Lard, butter, margarine, and safflower oil.
Carbs –All carb-rich foods, including brown rice.
Dairy – Full-fat milk, full-fat yogurt, frozen yogurt, ice cream, and cheese.
Beverages – Alcohol, soda, sweetened drinks, vegetable smoothies or juices, and packaged fruit juices.
GM Diet Day 4
Breakfast (8:00 a.m.) – 2 bananas + 1 glass of milk
Mid-Morning (10:30 a.m.) – 1 banana + 1 glass of water or 1 glass of banana milkshake/smoothie
Lunch (12:30 p.m.) – Milkshake (2 bananas + 1 glass of milk + a dash of cocoa powder) or 1 bowl of vegetable soup
Evening Snack (4:00 p.m.) – 2 bananas
Dinner (6:30 p.m.) – 1 banana + 1 glass of milk
Snack (8:30 p.m.) – 1 glass of milk
Foods To Avoid – Day 4
All, except for banana and milk.
GM Diet Day 5
GM Diet Day 5 Foods Pinit
Breakfast (9:00 a.m.) – 3 tomatoes + ½ cup sprouts + 2 glasses of water
Mid-morning (10:30 a.m.) – 1 apple + 1 glass of water
Lunch (12:30 p.m.) – ½ cup brown rice + sautéed assorted veggies/3oz fish fillet + 2 glasses of water
Evening Snack (4:00 p.m.) – 2 tomatoes + 1 glass of water
Dinner (6:30 p.m.) – 1 cup brown rice + 1 tomato + ½ cup of sautéed veggies + 2 glasses of water
Foods To Avoid – Day 5
Vegetables – Potato and sweet potato.
Fruits – Banana
Protein – Beef, pork, and turkey.
Fats & Oils – Lard, butter, margarine, and safflower oil.
Carbs – White rice, bread, and processed foods.
Dairy – Full-fat milk, full-fat yogurt, frozen yogurt, ice cream, and cheese.
Beverages – Alcohol, soda, sweetened drinks, and packaged fruit juices.
GM Diet Day 6
Breakfast (9:00 a.m.) – 1 glass carrot juice + ½ cup boiled legumes
Mid-morning (10:30 a.m.) – 1 cup of boiled vegetables + 2 glasses of water
Lunch (12:00 p.m.) – ½ cup brown rice + ½ cup of veggies + Tofu/fish fillet
Snack (3:30 p.m.) – 1 cup cucumber slices + 2 glasses of water
Dinner (6:30 p.m.) – ½ cup brown rice + ½ cup veggies + Chicken/cottage cheese + 2 glasses of water
Foods To Avoid – Day 6
Vegetables– Sweet potato and potato.
Fruits – All
Protein– Beef, pork, and turkey.
Fats & Oils – Lard, butter, margarine, and safflower oil.
Carbs – White rice, bread, and processed foods.
Dairy – Full-fat milk, full-fat yogurt, frozen yogurt, ice cream, and cheese.
Beverages – Alcohol, soda, sweetened drinks, and packaged fruit juices.
GM Diet Day 7
Breakfast (9:00 a.m.) – 1 glass of orange/apple juice
Mid Morning (10:30a.m.) – 1 cup fruit salad + 2 glasses of water
Lunch (12:00 p.m.) – ½ cup brown rice + ½ cup sautéed veggies + 2 glasses of water
Snack (3:30 p.m.) – 1 cup watermelon/few assorted berries + 2 glasses of water
Dinner (6:30 p.m.) – 1 cup GM Soup + 2 glasses of water
Foods To Avoid – Day 7
Vegetables – Potato and sweet potato.
Fruits – Banana, cherry, mango, and pear.
Protein – Avoid any kind of meat, such as beef, turkey, chicken, pork, fish, lentils, beans, soy, and mushrooms.
Fats & Oils – Lard, butter, margarine, and safflower oil.
Carbs – White rice, bread, and processed foods.
Dairy – Full-fat milk, full-fat yogurt, frozen yogurt, ice cream, and cheese.
Beverages – Alcohol, soda, sweetened drinks, and packaged fruit juices.
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