Before even beginning to do exercise we have to lay the pre-requisites first. This is a must-do to well being and will be required for the next few day. Apply it for the rest of your life and you’ll keep getting great results. Keeping good habits is hard at the beginning but once it’s in place, you’ll never have to keep track of it because it will be natural. Changing habits are hard because they have been instored for a really long time and if they’ve been there for a while, we feel ok with that, even though we know they are bad. Make sure you dedicate your next 7 days to following this to the letter and you’ll see that the results will make you WANT to change those habits forever.
To begin our journey, we must follow some important guidelines. I’ll try to keep it short and give you the most important things to consider.
- The most important thing about exercising is what you eat and when you eat.
- If you don’t eat enough
- If you eat unhealthy food aka Fast Food
- If you’re always eating
- You have a low water intake
- Recommanded
- Motivation is one of the biggest reason people stop exercising
If you don’t eat enough, well, you’ll have trouble going through exercising as you’ll feel tired quite fast. Exercising burn your fat, but it also burns your calories first, this is why there are some joggers who jog in the morning before eating. This way, they run on an empty stomach which will help them burn calories and then they’ll eat, generally a protein shake or something which contains lots of energy.
Fast Food is known to be the biggest cause of obesity in America. The problem with Fast Food mentality is that it fills one primary need: it has to be quick. But we have to pay the price: all the stuff that is used to allow fast food cooking is not good for our health.
What I would suggest, like many dietist would, is that you stop as much as possible to take Fast Food. This might be something really hard for many but it is a step to take in order to make sure you’ll be on the way to get a better body.
If you’re always eating, there’s a problem. Your stomach needs time to digest and if you keep food coming in, it’ll have problems filtering the junk stuff and keeping the good stuff. Like a muscle, it needs time to recover and prepare itself for the next food intake, but if it’s constant, it’ll get tired and that’s when you’ll feel tired too.
This one is crazy. Most of us think we don’t need to drink water if we don’t feel thirsty but in fact we should take around 8 glasses of water of 8 oz per day. There’s a simply formula to calculate approximately how much water you should take based on your weight:
Weight/16 = Number of 8 oz glasses of water OR Weight/2 = Number of oz of water
So for somehow who weight 128 pounds, he’d be taking 8 glasses per day. Note that there are some modification when the weather is hot or for various reasons. This should be a basic guideline.
Eating is just a question of portion control, containing carbs, proteins and good fats. Being awake generally for 16 hours, you should eat every 3 hours, which is about 5 (small) meals per day. This will give your stomach enough time to digest and it will give it at the same time the opportunity to absorb everything from each meal. Don’t forget to drink water everyday.
Good food would be:
Protein: lean cut meats, eggs, fish, dairy
Carbs: whole grain breads, brown rice, oatmeal, yams, sweet potatoes, cream of wheat
Good Fats : olive oil, canola oil, fish and flax seed oil, hemp seed oil, almonds, egg yolks
In order to know what should be your daily consommation, we’ll use the Harris-Benedict formula, which is available in a calculator format.
So in order to prevent anything related to motivation I’d recommand you fix yourself goals that you know can be reach soon (those will be called short term goals) and goals which will be on a long term period (long term goals). The reason we have to use short term goals is because we are all looking for quick gratification, so in order to get some, we’ll fix ourselves some easy goals. It doesn’t need to be “I want to lose 10 pounds in the next month” but something like, I’ll drink a water of glass each time I wake up in the morning” or “I’ll wait 2 hours until I eat once again”. When you’ll realise you’ve been able to do these, you’ll be amazed at your capacities and will want to progress.
Physical training is hard without any motivation, pretty much like anything else. I’ve once heard this: “If I were to give you 1 million dollar to do some thing you really don’t like to do, would you do it?” Well, pretty much everyone would do it? Here’s another one: “If you had to run as fast as you could in order to not get killed by wolfs, would you?” Those questions pretty much answers themselves. This is the mentality you want to have. You want to be able to tell yourself, “I can and I WANT to do this until the end, no matter how easy or hard it will be because I want the results!” Now we’re talking the same language 
These are the basic pre-requisites you must follow if you want to see results fast. They should be respected at least for the 7 days you’ll follow this course and if possible, for the rest of your life. They will help you maintain a good health without having to stress yourself too much with the hows and what to eat.
See you tomorrow for day 2.
Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7
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