Table 1.

12-Week Low-Glycemic Nutritional Fitness Program

Component	Time frame	Description
Diet and Nutrition
Meal planning	W1	Breakfast was replaced by a meal replacement (nutritional shake) throughout the program, as well as educating subjects about a variety of food topics, and supervised selection of healthy foods.
Healthy eating	W2, W10
Meal replacement	W1 to W12
Meal education	W3 to W9
Supervised Exercise
Workout clearance	W1	Subjects went through a scheduled program of various sessions for target-specific trainings. Basic instruction about stretching, exercise intensity, and heart rate targeting were given.
Exercise education	W2
Weight training	W3
Cardiac exercise	W4
Resistance training	W5
Muscle balance	W6
Fat burning	W9
Life-style training
Activity	W8	Subjects encouraged to complete 60–90 min of daily mild-to-moderate activity. Pedometers were given to encourage walking and subjects completed a diary of daily consumption and weekly weight.
Eating Out	W10
Yoga	W1 to W12
Self evaluation	W1 to W12