1.Eliminate the excuses, they no longer apply to you (listed first for a reason)
The sooner you realize that just about every reason you have used in the past for not being in shape (kids, work, illness, etc…) is an excuse, the sooner you will be successful. There are things that may be making it more difficult to be successful, but they are not stopping you.
Own your life! When you get rid of the excuses, you are now in charge and you are ready to make some changes.
2. Whatever you weigh in pounds, you drink half that much water in ounces every day (If you weigh 200 pounds, you would drink 100 ounces per day)
This probably seems like a ridiculous amount of water, especially if you are not currently drinking water. Make this a goal you will eventually reach if that is the case, don’t get overwhelmed.
Drinking water helps with increase energy, decrease appetite, increase exercise performance, improves skin quality, and a ton of other benefits. Bottom line is that drinking plenty of water is worth the effort.
3. Sleep a minimum of 7 hours each night
Picture someone doing a giant, mouth stretching yawn. Did it make you yawn? Then you probably need more sleep! If your body is not getting the sleep that it needs to recover, then you will not be getting the results you deserve. Set a firm bed time, get into a nightly sleep ritual, get the electronics out of your bed, and make sleep a priority.
4. Learn to de-stress
Even if you are doing all the right things (exercise, nutrition, sleep), you will not progress if your body is stressed out. That is how our bodies are wired. Dealing with stress comes before anything else in the body’s priority hierarchy.
Think of some non-food/drink ways to rid yourself of stress. Go for a walk, hit a punching bag, listen to music, pet a dog. Do something other than just internalizing your stress.
5. Cut out fast foods and processed foods
6. Get rid of the junk foods and unhealthy snacks in your house
Will power does not work. You will eat those cookies you “got for the kids”. You know it and I know it because I’m the same way. If there are things in your house that you are trying to avoid, you will eventually give in. Keep. Them. Out. Of. Your. House.
7. Eat a vegetable at every meal
8. Eat a protein at every meal
9. Make sure you are eating healthy fats (olive oil, fish oil, nuts, avocados, etc...)
10. Eat fast burning carbohydrates (rice, pasta, bread, potatoes) only after a workout.
If you like these and find them helpful, there are 11 other Fat Loss Laws that go with this list. They are from my first book the 21 Day Tight and Toned Transformation. There are also 21 days worth of workouts you can do any time and just about anywhere with minimal equipment.
If you would like a copy of that book, just e-mail HuntsvilleBootCamp@gmail.com and let me know you want a copy and I will e-mail it to you as a thank you for being a loyal reader.
