Sleeping times:
1.Must sleep 8 hours straight
2.In case of less than 8 hours compensate time in napping
a.Three or four 10 mins naps
b.Three or four very slow prayers (2 raka’a)
c.45 min nap

Food:
1.Eating three meals a day
2.Eating 3 to 4 snacks a day
3.Eating every two to three hours whether a snack or a meal
4.No preserved (canned) food
5.Never reheat food
6.30 mins After each meal or snack drink 0.5 L water
7.Breakfast should be rich in fibers and natural energy food (fibers can be found in all bran cornflakes, natural energy supplements nuts and coconut)
8.Lunch and Dinners should be ½ the meal salad ¼ carb and ¼ protein; As for dinner no carbs
9.Always drink fresh milk with short life period
10.One dose daily of yoghurt daily in morning time
11.Always cook with olive oil

Exercises sequence:
1.15 min 3 days a week for the first 2 weeks
2.15 min 6 days a week for weeks 3 and 4
3.30 min 3 days a week for weeks 5 and 6
4.30 min 6 days a week for weeks 7 to 10
5.45 min 3 days a week for weeks 11 to 15
6.45 min 6 days a week for weeks 16 to 19
7.60 min 3 days a week for weeks 20 to 24
8.60 min 6 days a week
*glass of skimmed milk past every workout

Water doses:
1.Must drink at least 1.5 to 2.0 liters a day
2.if water doses are not controlled or monitored should be as following
a.0.5 liter of water for each snack or meal if working out 30 mins daily or less
b.Add 0.25 liter if exercising over 45 mins
c.Don’t add 0.25 liters of water on workout off days