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.


This discharge may look watery and clear, or milky, cloudy, and yellow-white like pus. However,  the discharge is usually clear, and often only present if the urethra is “milked.” This is another common sign that you may have contracted chlamydia. This sensation will be noticeable and unpleasant. It may even wake you up at night. You may also feel this pain around but not actually in your testicles. Pain or discharge from the rectum is also associated with chlamydia. Your infection may be based in the rectum or could have spread from the penis. This is another potential symptom of chlamydia that can infect and then inflame the epididymis, causing testicular pain and swelling. Be sure to tell your doctor if you are having pain in your testicles.

Summary: Look for unusual discharge from the penis. Note any burning sensation when urinating. See if you feel burning or itching on or around the opening of the penis. Look for pain or swelling in one or both testicles or the scrotum. Discuss rectal pain, bleeding, or discharge with a physician. Watch for epididymitis.


If you want to incorporate camo pants in your everyday style, look for a camo skinny jean or tailor leg pants. While these aren’t the best to blend in to the forest, they are made to be versatile and stylish. You can find them at retail and department stores, as well as online retailers. Camo looks great in casual outfits paired in solid colors, for example. Camo pants are known for their loud prints, making them great statement pieces. Baggy-style pants work great as a statement because of their relaxed, casual appearance. Purchase these if you want to rock a military style as your statement.  You can purchase these from retail stores or military supply stores. Go with either tailored leg, jogger style pants or straight-legged baggy styles. In addition to tailored and baggy camo pants, you can also find styles with a wider leg which look great when styled for business casual outfits. While this may not be appropriate for every office environment, straight legged camo pants look more mature and professional than other styles.  Look for these in popular retail stores or department stores. You can also find them online. Some of these come in vintage or classic pant styles. In addition to standard forest green camo, you can buy camo pants in colors like purple, pink, or red. Choose these if you want a unique, bold pair of pants.  You can purchase these at streetwear stores or online. Most of these are sized for men, though women can wear them too! Many of these styles offer an adjustable strap on the waistband and ties at the ankle. Traditional camo pants are available at military supply stores. They are typically made from thick material and have several pockets. These are often worn by hunters or members of the military, but you can also style them with day-to-day looks.  These are great to wear in the winter because their thick material protects you from the cold. To find a military supply store, search online for nearby locations.

Summary: Try tailor leg camo jeans for a casual look. Get baggy camo pants for a relaxed statement piece. Select a pair of straight-legged camo pants so you can dress them up. Try a pair of colored camo pants for a bright, fun option. Choose military-grade camo pants for an authentic and protective style.


Sometimes all the prevention possible will not keep your white sneakers always looking clean. Before you do a thorough cleaning with a damp sponge, brush or wipe off any dirt, mud, grass clippings or sand. It’s important to get rid of excess debris, while your shoes are dry, so you don’t set stains in more. Remove your laces to get them, and your shoes, looking as clean as possible. If you attempt to wash your shoes with the laces still in them, grime will accumulate around the openings. Place laces in a small mesh laundry bag to keep them from wrapping around other laundry. Set them out to dry and do not place them in the dryer to avoid shrinkage. Drop one to two drops of dish soap on a damp sponge or dish rag. Place your sponge in a bowl of water or rinse it in the sink to dilute. Don’t use too much soap on your nice, white sneakers! Wring your sponge or rag out to remove excess water, and gently wipe your shoes down from tongue to sole.   Do not scrub leather. Carefully rub dirt and repeat if necessary. Take a wet dish rag with a dime-sized amount of laundry soap to clean canvas. Wring the dish rag out and wipe down your shoes thoroughly. Wet the rag again to remove all accumulated dirt and soap. Wipe down your shoes a second time. Repeat if necessary, and let them dry by a fan or in the open air for a few hours. Do not place canvas in the washing machine. It can tear them and yellow your soles. Even after you have thoroughly brushed and cleaned your white sneakers, you may be left with discolored areas. Leather shoe polish can take care of this. Wipe polish on with a soft cloth, like an old t-shirt, and let it dry for a few minutes. Take a clean side of your old t-shirt to lightly buff out any scuff marks.  White leather shoe polish is good for solid white shoes. Use a neutral shoe polish on white shoes that have accent colors. A neutral polish goes on clear and can be used on other leather shoes or bags.
Summary: Dry brush dirt and debris off shoes. Clean laces in the washing machine. Sponge leather shoes with a small amount of dish soap. Wipe down canvas shoes with laundry soap. Polish leather.