So far we have learned about how important aerobic exercise is as well as eating the right foods. Put these two things into practice and I guarantee you will be on your way to feeling better than you ever have in your entire life.

Today, on day three of "Four Days to a New You" I will be introducing something brand new to you. It is actually something that I learned more recently than what I have taught you in day three. It is weight training.

I thought for many years that if I exercised aerobically, that would really be all of the exercise that I would need to stay healthy. Wow did I find that to be far from the truth.

Gyms had always intimidated me. I always thought they were full of muscle men and women who enjoy laughing and making fun of the regular looking people (like me) who dare step foot into their domain. Well, first of all, let me tell you... that assumption cannot be farther from the truth.

I have been doing aerobic exercise regularly for more than 25 years now. As good as that is, I felt that I was missing something by not being able to properly exercise all of the muscles in my body. So about two years ago I took a step which as it turns out could be one of the most important steps I have ever taken in my life. I called a personal trainer.

His name is David Levin and he owns a little gym near my office called Max Out. Not knowing what I really wanted, I set up an initial appointment which I thought would be just a consultation. By the time the hour was up (and it flew by) David had already introduced me to exercises that would ultimately strengthen my chest, shoulder, and abdominal muscles. David told me next time we would do leg muscles, and the third session we would do back and arm muscles.

Strength training is simply getting your muscles to exert a force against resistance. This is done by pushing or pulling weights. The benefits are incredible and they include:

• increased strength
• increased confidence
• maintaining lean body mass
• decreased risk of osteoporosis
• preventing injuries resulting from weak muscles
• better balance/posture
• increased metabolism (you burn more calories 24 hours a day!)
• increased energy
• improved immune system
• improved mental health

Learning how to strengthen your muscles through weight training is not quite as simple as getting on a bicycle or running. There are many different exercises (just think of all of the different muscles you have) and in order to do it correctly I would highly recommend learning from a good personal trainer at a gym. The average person that attempts weight training on their own risks not doing the exercises correctly and efficiently, and will risk injury as well.

Please remember, weight training can be for everyone. A very elderly debilitated woman with rheumatoid arthritis came in to my gym and David was able to acheive incredible success in making her stronger and reversing some of the effects of the arthritis. Do you think he had her lifting 30 lb. weights? NO... he started this woman off lifting soup cans. But by the time she left his program, she was stronger, walked with much better posture, felt younger, had more confidence, and was able to do many things she thought she'd never be able to do again in her life.

I can say that training with weights has been one of the best things I have ever done for my body. It has done more for my strength and confidence than anything I have done in my entire life. It is so important, I believe it needs to be part of your regimen. Once you begin, you will see what I mean.

Did you ever stop to think what would happen if you added a solution of saturated fat, salt and sugar to the gasoline next time you filled up your car? I guarantee you wouldn't even think of it. Could you just imagine what it would do to the engine and all the other parts?

Then why are most people putting all of this junk into their bodies on a daily basis and expecting their bodies to stay healthy? It just makes so much sense that if you put the right "ingredients" into your body via your mouth, your body will reward you by maintaining a healthy state.

I just got back from a football game and the guy in front of me pumped so much junk into his system I wonder if he'll actually be showing up for the next game. Here is what he ate (I brought a pad of paper and a pen to make notes): a large order of french fries, popcorn, a cheeseburger, chocolate chip cookies, a large Coke and four beers. Now come on... honestly... does it sound like this gentleman will reach an old age? My bet is no.

Now I am NOT saying never to eat any junk food. I believe most things in moderation are OK. But the foods you put into your body on a regular basis must contain nutrients that actually are beneficial for your cells! Doesn't that make sense?

So what I am going to do on Day Two here is to give you a list of my "Ten Favorite Foods" and actually tell you why (in very simple terms) I believe you should be eating these foods if you want to transform your body into one that is healthier, more attractive, and one that will last longer than the average one out there!

These foods are in no particular order... that is Dave's favorite food #1 is not necessarily any healthier than Dave's favorite food #10.

OK, let's get started!

Dave's Favorite Food #1 — Sashimi
Maybe it's a little strange to start off with a food that many Americans are not even familiar with. So I think a little explanation may be in order first. Sashimi is simply thin slices of fresh raw fish. The most common types of fish eaten as sashimi are tuna and salmon. Both of these fishes are coldwater fishes that are loaded with omega-3 fatty acids. Since I promised not to get too technical here, let's just say that omega-3 fatty acids are incredibly good for your heart. They will lower the "bad" cholesterol and make your heart feel like it's inside the body of a teenager!

Sashimi is generally easiest ordered at a sushi restaurant, but Asian markets that sell fresh sashimi "ready to go" are springing up all over the place these days. Accompanied by a nice bowl of miso soup and life does not get too much better than this! Extremely healthy. Try to eat it a couple times per week if possible.

For those of you who are absolutely never going to eat raw fish, just substitute some cooked tuna or salmon for the above. But you'll never know what you're missing! Incidentally, it is a fact that populations that eat fish regularly live longer and have less chronic disease than populations that do not.

Dave's Favorite Food #2 — Oat Bran
Extremely heart healthy, reduces cholesterol, easy to prepare, and GREAT for breakfast! As an added benefit, oat bran is loaded with fiber which most people seem to get way too little of these days.

Dave's Favorite Food #3 — Tomatoes
Tomatoes never really made it as a "hand fruit" and that's too bad. They are loaded with so much of the anti-cancer chemical "lycopene," that I really believe you should have at least one every day. And no... drowning your burger and fries with tomato ketchup does not count. It's gotta be the real thing! Excellent source of vitamin C as well.

Dave's Favorite Food #4 — Broccoli/Cauliflower
OK, sure... these are really two different vegetables. But the cruciferous vegetables broccoli and cauliflower are probably nature's best health foods. Just do a quick search on the internet for "cruciferous vegetables" and you'll see how powerfully anti-cancer these vegetables are! They are not only anti-cancer... they are anti everything that is bad! Eat them raw and often. Hey look, I know there are tons of good healthy vegetables out there on this planet and you should try to enjoy as many as you can. But simply speaking, broccoli and cauliflower are always at the top of my list!

Dave's Favorite Food #5 — Green Tea
If there has ever been a true antioxidant "soup," this is it! I personally have been drinking several cups of green tea per day for at least the past twenty years. I'm not so sure you want me to get into the chemical analysis of green tea and why it's so good for you. Suffice it to say there may not be another food or drink reported to have as many health benefits as green tea. Drink it unsweetened and very often and I think you'll find out!

Dave's Favorite Food #6 — Chicken
An excellent lean meat and a great source of protein. Need I say more? But one note to you fast food and junk food addicts — no fried chicken or chicken nuggets. That stuff will help you get old way before your time, so stay away (unless heart disease appeals to you)!

Dave's Favorite Food #7 — Bananas
Like vegetables, there are so many different fruits out there. Definitely too many to mention. So I'll give you a list of my favorites. These are my favorites because I believe they are the healthiest. I can't stress enough how important these fruits are. They are loaded with fiber, anti-cancer, and heart healthy chemicals. And all kinds of micronutrients we may not even be aware of. Tops on my list are: bananas, cantaloupe, watermelon, red grapes, blueberries, strawberries, oranges and mango. Notice the different colors in the above fruits. Different nutrients show up in fruits as different colors, so eating a variety guarantees a very wide range of nutrients. By the way, the same goes for vegetables!

Dave's Favorite Food #8 — Beans
Very important to include these in your diet... they contain fiber, protein and vitamins. Use them in soups, cook them, or soak fresh ones overnight in water and eat them as snacks. My favorites include black beans, lentils, and garbanzos, but again, there are many.

Dave's Favorite Food #9 — Yogurt
Yogurt contains more calcium and protein than milk. Plain, unsweetened is the best. The others are loaded with sweeteners which I don't recommend. Yogurt must contain active and living cultures to be yogurt. Cultures are composed of unique living microorganisms which are responsible for many of the health and nutritional benefits. Yogurt is fantastic for digestion, improving your bodiy's natural defenses, preventing osteoporosis, and a slew of other things. If you can't stand the plain, unsweetened, go with vanilla, but definitely stay away from the artificially sweetened!

Dave's Favorite Food #10 — Nuts
Last on the list but by no means the least important. Nuts are high in protein and other great things. They are known for preventing many different types of diseases. Don't worry about the fat. We need fat and the fat in nuts is mostly monounstaurated, which is good. Whenever I'm hungry, I grab a handful of nuts. Also, peanut butter is great but please make it the natural kind. The processed type is pumped full of trans-fat which is a killer!

So there you have it... the top ten foods that will keep you healthy and young. Eat these foods often and you will have mastered "Day Two" of the "Four Day Countdown to the New You."