According to author and creator Gary Charles Metz, a critical component of the SHRWALKER ® exercise program involves walking daily for one hour. It did not matter when he took the walk; i.e. before or after a daily diet of one nutritive meal of his choice. Meals typically consisted of a soup or salad, a main course of fish, meat, or poultry, and a vegetable and/or potato. On some days, Metz treated himself to occasional light snacks, soft drinks, alcoholic beverages, and/or desserts.

Most people are conditioned to eat three meals per day. Switching to just one meal per day will eventually result in a feeling of fullness much sooner, thus shrinking the appetite.

On some days, he walked for one hour prior to eating; on others he walked after eating. Walks can occur indoors, outdoors and/or on treadmills. One hour of physical activity is all that is required, so in lieu of walking, one may opt instead to swim, bike, jog, row, etc. It is also important to stay hydrated by drinking at least one-half gallon of water and/or low-calorie liquids each day.

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