I have also been doing it for so long that I forget about how hard it might be for someone who is just starting out and hasn't built up the continual momentum yet. Many people are very overwhelmed by the idea of hard, physical effort. They see it as a chore, when I see it as a chance to experience a sense of achievement and progress.
This program makes healthy lifestyle changes simple, small and easy. All you need to do is start off with a single squat (Yes, just one squat and you are done for the day!). You are now following an exercise routine. Let that sink in for a moment - you are one your way to a healthier you. It does not sound as bad as you always thought it did, does it? Once you come to terms with the fact that you are already getting healthier; the idea of doubling the health effects by doing two squats doesn't sound too intimidating, and I'm sure that the idea has already crossed your mind. This is progress. Every step is not only easy and seemingly insignificant, but after no time at all you will be as fanatic about your health as I am.
This is the basic idea of the program: You start off by making small changes that seem too easy to make a difference, and they add up every day until you are taking down mountains. By starting out extremely low and increasing gradually, you give your mind time to come to terms with the new change. You will also start to change your mind-set about exercise. After some time, you will start to look forward to your little achievements. Once you start to see the changes in your face, weight, energy levels and mood, you will start wanting to do more and more on your own. This helps you to change your mind-set from the negative chore-like image of exercise to the positive, life-giving one that it actually is.
By now I'm sure you get the point, so let's jump right into the program:
The Progression Program
Week 1: Exercise: Squats
On day one, all you need to do is a single squat. Add one more squat each day so that you will do two the next day, three the next, etc. Keep adding a single squat to your routine every day (and continue to do so into the following weeks).
See: Benefits of squats and How to squat properly
After a week or two, you might start struggling with the amount of squats that you are doing, depending on your fitness level. If you reach this stage, firstly reward yourself for getting that far! Secondly, you can stick with the amount of squats that you are doing for a few days before you are comfortable with increasing the number by one again.
Week 2: Just add Water
As you continue to build up your squat count, start off this week by making sure that you drink at least 2 liters of water every day. Since you have been so good at keeping your past goal from the last week, you will be motivated to keep the ball rolling by adding this simple extension. This is the power of momentum. Once the ball is rolling, it gets easier and easier to increase its speed.
Most people are dehydrated, and water is needed to flush out excess sodium. Too much sodium (which is found in almost all processed foods and requires fluids to be flushed from the body) leads to high blood pressure and heart disease.
Proper water consumption also allows your body to eliminate toxins and regulate its internal systems through proper circulation and blood flow. According to Everyday Health; dehydration is a major cause of lethargy (lack of energy and feeling tired all the time), headaches, and even sugar cravings!
Since you are building up your new body, help it speed up the change by giving it the water that it needs to refresh and revive itself. Adding lemon juice to water will increase its detoxifying benefits.
Make sure that you drink at least two liters of water every day, and you will have successfully completed this step!
For those who are wondering, yes; it is possible to drink too much water. This usually only happens if you are drinking something like 5-10 liters of water in a day, or if you drink too much too quickly. Don't chug 2 liters in one go! Read more about getting too much water here.
Week 3: Que the Fruit
Fruit are full of nutrients, aid digestion, keep us young and get rid of toxins. This week, all you need to do is make sure that you have 5 servings of fruit and vegetables every day. They can be any fruit or vegetable - as long as they are fresh, uncooked, and different. Two apples do not count as two servings. Rather have an apple and a carrot to make two different servings. This gives you a greater variety of micro nutrients like antioxidants, vitamins, minerals (see their importance), trace elements, phyto-chemicals and more.
You can add them as an entire meal or separate them into small additions to your current diet. Don't worry about changing anything else about your diet just yet, although at this stage you will probably start wanting to.
As you start to see a positive change in your body (which you definitely will at this stage if you have followed the steps correctly so far), you will naturally want to do more and more to keep the results coming. Acknowledge this and celebrate the fact that getting healthier is starting to become exciting for you.
Week 4: Alternatives
This is the week where the changes get a little bigger. I'm sure you've been wondering when we were going to address your current eating habits, and this is the week. Now that you have made small changes and seen results, you will be motivated to make the bigger changes. Even at this stage, I have good news for you: It is not going to be as horrible or dreadful as you have made it out to be in your head. Read this page for the alternatives that you need to make and start experimenting with a few of them. Try them out and see which ones you like the most. Discover which ones seem to make a bigger difference. You might be shocked about how easy the changes are (No substituting a burger with a carrot).
A simple example would be making a protein shake instead of buying a milkshake, eating nuts instead of your usual snack or having one of your daily fruit instead of a candy bar. Remember: Gradual changes stick, radical changes don't. After a while, you will start to crave a protein shake instead of an unhealthy meal. This will happen because your body will realize that it gets more useful nutrients from the one, compared to the other. It is important to experiment with different flavors and brands, because some will suit your taste and nutritional needs better than others.
Week 5: Time to Shine
At this stage you will feel better, have lost weight and be ready to take things to a whole new level after seeing what you are capable of - and how easy it actually is to change your body into the version that you want. Now that you have built up the momentum and started with the basic elements of a healthier lifestyle, you get to choose what you do next. Are you going to join a gym or fitness club, start a sport, add a running routine, experiment with other dietary ideas or search for the next item to add to your weekly list? The choice is up to you! All you need to do is realize that you can do anything through small changes and that getting healthy is a lot easier than you make it out to be in your head. Congratulations on making it this far and best of luck to you on your new journey. Stay Strong!
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