AN EASY START

So, its Sunday night and you are sitting at home disgusted with the state you let yourself become. Tired all the time, overweight, lethargic, feeling overall just bad. Maybe you wont even look in the mirror without clothes on and that is bad enough. Wait! That’s it! Tomorrow I am going to the gym and I will eat better, and I will get in shape! You set your alarm for 4 in the morning since that’s when Rocky got up, then you look at it and change it to 4:30, no I will set it for 5 am and that will still give me plenty of time. The excitement is there, your journey to greatness is just one sleep away!

Fast forward, Monday morning, alarm goes off….. snooze….. alarm goes off… snooze… alarm goes off… sigh I will start tomorrow I did not sleep too well so its better to get some sleep and train while rested. This will continue, postponing always find an excuse why you can’t start that day or constantly planning on starting the following Monday.

STOP!!!!

The following is a simple start that I want you to try.

There are two areas we will focus on…Nutrition and Activity. This is not some restricted plan or crazy workouts. I don’t want you to take anything at all away from what you are doing right now, I just am asking you that you ADD in some quality food and a short amount of time in activity. Here it is.

Week 1:

Nutrition:

Drink 100oz of water a day and add in protein via, chicken, fish, beef, eggs to 3 meals a day. That’s it

Activity:

Walk….. just walk… 30 – 45 minutes 4 times a week. Preferably outside, take a pet or go on the treadmill and walk. That’s it

Focus on those things and then whatever else you eat or do, does not matter, just make sure for 1 week you do the above.

Week 2:

Nutrition:

Drink 100oz of water a day and add in protein via, chicken, fish, beef, eggs to 3 meals a day, along with the protein add in a green vegetable to two meals… It can be a salad, raw or cooked.

Activity:

Walk….. just walk… 30 – 45 minutes 5 times a week. Preferably outside, take a pet or go on the treadmill and walk. That’s it

Week 3:

Nutrition:

Drink 100oz of water a day and add in protein via, chicken, fish, beef, eggs to 3 meals a day, along with the protein add in a green vegetable to two meals… It can be a salad, raw or cooked, along with protein and green vegetable, add a piece of fruit to one meal… apples, strawberries, blueberries, pears, etc.

Activity:

Walk….. just walk… 40- 45 minutes 5 times a week. Preferably outside, take a pet or go on the treadmill and walk. That’s it

Week 4:

Nutrition:

Drink 100oz of water a day and add in protein via, chicken, fish, beef, eggs to 3 meals a day, along with the protein add in a green vegetable to two meals… It can be a salad, raw or cooked, along with protein and green vegetable, add a piece of fruit to one meal… apples, strawberries, blueberries, pears, etc. along with protein, green vegetable, add in a healthy snack outside of the 3 meals... some almonds, cup of cottage cheese, greek yogurt.

Activity:

Walk….. just walk… 40- 45 minutes 6 times a week. Preferably outside, take a pet or go on the treadmill and walk. That’s it

THAT’S IT… now its been a month…. You did not eliminate anything, you only focused on adding good things and some light activity… Now you are ready to start your true fitness journey. Congratulations!