12 Weeks to Lifetime Fitness Habits: Get in Shape. Stay in Shape. Improve Your Health.

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12 Weeks to Lifetime Fitness Habits I titled this program “12 Weeks to Lifetime Fitness Habits” not because you can achieve results in 12 weeks that will last you a lifetime, but because in 12 weeks you can learn the habits and principles to live a healthy life. To truly transform your body and lifestyle, you will need more than 12 weeks.

But in 12 weeks you can begin your transformation.

That said, you may see some results in 12 weeks. The main purpose of my program is to get you to practice healthy eating and exercise, but 12 weeks is enough time to shed 10-15lbs of fat, or build some visible muscle.

I have created this program based on coaching I have done and based on ways I have approached fitness in my own life. My goal for you is not to

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help you achieve incredible shape, but rather to teach you to exercise right and eat right.

Most people learn best by doing. If you follow this program, it will force you to practice proper nutrition and it will help you develop healthy habits around exercise and eating. I want you know understand how it feels, and what it looks like, to eat healthy, exercise regularly, and move throughout the day. Over the course of the 12 weeks, you will begin to develop actual habits that will carry you farther than any intensive 12-week diet or exercise program can.

This program will not transform your physique. Rather, it will teach you the building blocks of exercise and nutrition that will enable you to live a healthy lifestyle and improve your physical health and body composition over time. I do not promise any results. But you may see visible improvement in your physique by the end.

Who Needs This Program: I developed this program for beginners, people who are new to fitness and nutrition. If you are either completely new to exercise and healthy eating, or if you have had serious trouble following diets or exercise programs in the past, this program is for you.1 If you typically gain back any weight you lose on a diet, this program is for you.

Finally, this program is for adults, not children. It is intended for people without any serious health conditions. It is not intended for anyone at an advanced age. Consult with a doctor if you are unsure of whether or not you should begin any exercise program.

Outside Research: Following this program will require a little bit of outside research on your part. I will point you in the direction of some resources, but you may need to do a little searching on your own. I cannot teach you on paper how to move efficiently and with proper form, how to cook all types of nutritious meals, or every detail of exercise and nutrition. You will have to do some outside learning in order to make the best use of this program.

What to Expect:

The program will ramp up in intensity over time. On both the nutrition side, and the exercise side. Your diet will grow increasingly rigorous and you will incorporate more movement throughout each day. You will also experiment with new forms of exercise.

By the end of the program, you should have learned some tools and habits to carry you through a healthy life. While you may use those tools and habits to improve your appearance, you can also use them to increase your healthspan (the portion of your life during which you remain active and healthy).

Fitness is a long-term journey, not a one-and-done fix. My goal in this short program is to make it easier for you to continue that long-term journey on your own. After 12 weeks, you will have practiced elements of a healthy lifestyle and you should be able to continue making progress on your own.

Shame and Virtue: Before we begin, I need to briefly address the subject of shame and virtue - as it relates to exercise, nutrition, and health.

Exercise, nutrition, and health do not make you a better or more virtuous person. When I say that a certain food is “bad” or “good,” or when I use phrases such as “you should” or “you need,” I am not trying to shame you in any way. All I am doing is attempting to teach you how to eat and exercise in order to improve your own health. If you are reading this, I assume that improving your health is an important goal of yours. If you want to improve your health, I offer my advice on how you can best do that. Feel free to take that advice or leave it. Improving your health will not necessarily improve your character, but it may help you live a better life. But you are the ultimate judge of that.

All of that is to say: I am not preaching to you. When I use direct language about certain bad habits or misconceptions, I am not making a moral value judgement. Instead, I am trying to be clear and honest so that you can easily understand my meaning. Eating a “bad food” does not have anything to do with whether or not you are a bad person. It is only “bad” in the context of your health.

Disclaimer: By no means am I an expert on health and fitness, but I have learned a thing or two over the years. I hope to impart to you some of the principles that I have learned. This program that I have designed should help you to improve your health if you are a beginner to exercise and nutrition.

But I cannot guarantee any results. Use your own judgement about following any particular dietary or exercise advice. If you have any concerns about your readiness for physical exercise, please consult with a doctor before beginning this program.

Exercise Overview One key to a healthy life: stop thinking of exercise as a burdensome activity you do at the gym.

This program will teach you to increase your activity outside of the gym and outside of any daily workout you perform. 30-60 minutes a day in the gym 4 days a week, will not determine your health and appearance.

What you do with the rest of your time will impact both your health and appearance at least as much – perhaps more. You can quite easily sabotage all your efforts in the gym with a poor lifestyle outside of the gym. This program will teach you how you can begin increasing your daily activity to maximize your gym gains. Even with difficult work and childcare

responsibilities, you can find ways to move more every day.

The goal of exercise is not just to improve your appearance, but to actually improve your physical health. Physical health does not simply mean staying out of the obese range. In order to avoid chronic pain, injuries, and many biomechanical maladies, you will want to improve your posture, learn proper movement (lifting, carrying, etc.), strengthen your muscles and bones, and incorporate a variety of movements and positions into your daily life. In order to reduce your risk of illness (including COVID-19) and chronic disease, you will want to eat and exercise properly.

I approach this subject from an evolutionary angle. Human beings did not evolve to sit inside a cubicle, staring at a screen for 12 hours a day. The human body evolved to move, exercise, and engage in physical activity. Why would we think that we could place our bodies into unnatural environments and activities without consequence? When you realize that the human body evolved for activity, you will understand that in order to avoid poor health consequences, you will need to avoid long periods of inactivity and sedentary positions (even if you run for an hour every single day).

Daily Minimum: I developed the daily minimum in my life and coaching. I include it in every plan I give out. The goal of the daily minimum is to establish habits and grease the groove.2 The daily minimum is a set of bodyweight exercises you perform every single day, whether or not you work out (in fact I recommend separating it from your daily workout).

Choose 3-5 exercises from the following: bodyweight squats, pushups,

lunges, and pullups (if you have access to a pullup bar). You will practice the movements below the level of true exertion. The daily minimum should be easy. It should take close to zero time. You should not work up a sweat. You will instantly recover.

Choose the number of repetitions for each exercise based on what you can accomplish easily. Maybe you can do 5 pullups, 10 lunges on each leg, 15 bodyweight squats, and 15 pushups. But maybe you can only do 5 lunges on each leg, 10 squats, and 5 pushups (and maybe you skip the pullups or hang from a bar for 30 seconds). The goal is to practice form, maintain habit, and maintain functional strength. If you can only do 1 repetition of each exercise, that is your daily minimum.

You do not have to do the exercises all at once. You can do them at any time during the day. I recommend as soon as you wake up or early in the morning (to get them out of the way).

The main reason for the daily minimum: if you do it every day, even if you get zero exercise the rest of the day, you will still have accomplished something. You will still have exercised, even if it was so short and easy that it did not feel like exercise. This will help you build the habit of exercise and movement. Over time, you may find yourself organically incorporating more easy exercise at random points in your day. A friend of mine decided on his own to add daily dips. Perhaps you will add other random exercises on your own.

Daily Activity: I also want you to incorporate as much non-exercise activity into your day as possible. You hopefully already know some strategies for achieving this: - Take the stairs - Walk instead of driving - Park further from your destination (including the grocery store) - Stand up or walk around while on phone calls - Alternate periods of sitting and standing throughout your workday These actually work.

I recommend going further and making a game out of trying to move more, in new ways, every day. You will want to develop a mindset of activity over sedentariness, and of movement over ease. Stop taking the shortcut, or the easy way. Carry your own bags. Walk the long way. Take the stairs, even if you have to climb 10 flights.

You should also try to incorporate more non-sitting positions into your daily routine. By all means get a standing desk and alternate between sitting and standing while at work. But you should also sit in different positions, squat down, kneel, lie on the floor, and even hang from a bar or a tree limb.

Get creative about the different positions you try. Not only can you increase your metabolism, but you can also improve your biomechanical health and avoid surgery down the road. Over time, avoid sitting as much as possible.

Increase not only the range and type of your movement, but the range and type of your daily positions as well.

Two Other Factors: Get outside as much as possible. Humans evolved to live outside.

Sunlight, fresh air, fluctuating temperatures, and natural environments play critical roles in human health. Exercise outside when you can. Walk outside more frequently. Go outside even in inclement weather and uncomfortable temperatures. Try to spend at least 30 minutes outside every single day.3 Or spend your whole day outside. You will improve your immune health and even your psychological health.

Also, as much as possible, try to get 7-9 hours of sleep (or more), every single night. Very few people can actually function well on much less. Lack of sleep has drastic effects on your physical and mental health. It can sabotage your efforts to eat healthy and exercise properly.

Lack of sleep can impact not only your health, but the health of those around you. If you drive a car after sleeping 4 hours the previous night, you risk causing an accident and potentially killing other motorists or pedestrians. If you would not drive while inebriated, you should not drive when sleep deprived. After texting and drinking, sleep deprivation is the leading cause of motor vehicle accidents.

Get outdoors and get more sleep. In addition to daily physical activity,

these two factors will have major impacts on your physical and mental health.

Working Out: Over the course of 12 weeks, you will ramp up the intensity, frequency, and duration of your daily workouts. You will also vary the forms of exercise you perform, and purposefully engage in new and different forms. I want you to combine aerobic exercise and strength training, high intensity exercise and endurance exercise. But I will generally leave the specifics up to you (other than walking). Choose forms of exercise that you enjoy, but also experiment outside of your comfort zone. Among my goals, I hope to help you find new forms of exercise you will actually stick with longterm. You may find that you really enjoy swimming, or rowing, or kettlebells, even if you have never tried them before. Working out does not have to feel onerous. If you find activities you truly enjoy, you will have far less trouble continuing them.

Image Credit: “Fresh broccoli” by Colorado State University Extension, Public Domain, via https://www.flickr.com Nutrition Overview Nutrition will determine the majority of your success in health and fitness. It plays a decisive role in body composition.4 No matter your goal, nutrition will heavily impact your outcome in following any fitness plan. A poor diet will wreck your exercise gains, while an excellent diet can make up for a comparative lack of strenuous exercise.5

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Over the course of 12 weeks, your diet will grow progressively stricter.

Along the way, you will experiment and learn about eating properly.

Learning how to eat healthy means learning to eat nutrient-dense foods that fuel your body while avoiding unhealthy foods. While you may find the last few weeks of the program strenuous, I do not recommend continuing a restrictive diet indefinitely. Instead, I recommend using the basic principles you learn during the program to inform your nutrition choices moving forward. Ideally, you will find healthy eating much less complicated than many fitness gurus make it appear.

Calories:6 Counting calories gets a bad rap these days. People look down on it in favor of more complicated diets. They will claim that counting calories overly simplifies dieting and ignores many complicated factors. While those claims have some truth to them, decades of rigorous study have shown that energy balance determines weight gain and weight loss. In other words, caloric intake has evaded every attempt to disprove its role in body composition.

I looked down on calorie counting too, for a while. However, I have come to value it as a tool for manipulating body composition, and as a tool for teaching proper portion control. Calorie counting has its downsides, which I will address. I do not recommend you count calories for the rest of your life.7 But during this program, you will count calories. If you have never counted calories before, you may learn some surprising facts about portion control.

The energy balance equation determines whether a person gains or loses weight. In other words, you consume and absorb more calories than you burn, you will gain weight. And vice versa.

The calorie is simply a unit used to measure energy. Most people know that “if you eat too much, you will get fat.” Calories (actually kilocalories)8 are used to measure the amount of energy in food and the amount of energy a person expends each day. Counting calories is a useful tool for helping you determine whether you are “eating too much,” or taking in more energy than you expend each day. Calories are just the numbers used to measure energy intake and expenditure.

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Of course, many complicated factors influence both sides of the energy balance equation. Hormones, exercise, daily activity outside of exercise, and adaptive thermogenesis can affect the number of calories a person burns each day. Other factors can affect the number of calories a person absorbs from the food they eat each day. So, you should not treat calorie counting as a panacea or an overly precise method. It does not matter if you calculated that you ate 7.5 calories more than you burned on a given day. But counting calories will help you determine whether you are overeating, undereating, or eating enough food to maintain weight.

I also find that counting calories teaches you some important lessons about portion control. You will learn that the volume of food you consume has less to do with “eating too much” than it does with the energy density of the food you consume. You could eat ten pounds of spinach a day and lose weight, or a pound of butter a day and gain weight. Yet one would fill you up far more than the other.

Some examples to illustrate the lessons you might learn from calorie counting: - 1lb of 95% lean/5% fat ground beef has half the calories of 1lb of 80% lean/20% fat ground beef (80/20 is the more common and less expensive option at the store).

- We often get portion sizes backwards. Instead of a small bowl of green beans with a large bowl of mac and cheese, you should eat a large bowl (maybe 1lb) of green beans and a small bowl of mac and cheese.

- Beverage choices can have a massive impact on daily caloric intake. Black coffee has essentially zero calories, whereas a 16oz pumpkin spice latte might have 380.9 If you drink a couple sodas and a couple beers each day, you could easily cancel out the effect of even a very long workout.

- You can eat a very high calorie diet and still feel hungry, or a lowcalorie diet and feel full.

- You can cut plenty of calories from your diet by eating leaner meats and less sugar, by avoiding certain condiments (mayonnaise) and some sauces (alfredo sauce), and by eating

fewer processed snacks.

- Salad dressing can contain up to 90% of the calories in the salad, depending on what else you put in it.

One final word on calories. Calorie counting has its downsides. Among the most pernicious is the myth it creates that “calories are bad.” In more general terms, counting calories sometimes causes people to fear calories, or to think that lower calorie foods are automatically good, or that high calorie foods are automatically bad, or that the best diet is a low-calorie diet. None of these are true.

You need to eat calories. They are simply a tool for measuring the amount of energy in the food you consume. Tracking them can help determine whether you eat too much (or too little). Rather than fear calories, you should view them as a way to ensure you eat the right amount to fuel the activity you do. If you want to maintain weight, you should try to eat roughly the same number of calories you expend each day. If you want to gain weight, you should eat more calories. And if you want to lose weight, you should try to create a caloric deficit by eating fewer calories than you burn. However, extreme caloric deficits can cause health problems. The best diet is not necessarily the lowest calorie diet.

Furthermore, certain low-calorie foods lack nutrients, while certain high calorie foods are nutrient dense. Iceberg lettuce has very few calories, but it also has very few nutrients your body needs. Avocados, raw nuts, and red meats contain plenty of calories, but they also contain plenty of necessary nutrients. So, calories do not make a food either good or bad.

In this program, you will count calories in order to learn proper portion sizes and gain control over your energy balance. But you will use the calorie contained in foods as only one piece of information when making choices about what to eat.

Protein: In addition to tracking your calories during the 12 weeks, you will also track your protein consumption. Protein is the most important macronutrient. It plays a deterministic role building and preserving muscle.

Athletes need to consume much higher amounts of protein than the FDA

recommends.

When dieting to lose weight (meaning maintaining a caloric deficit over a period of time), you need to eat high amounts of protein in order to preserve muscle. I assume that if you want to lose weight, you want to lose fat while preserving as much muscle as possible, instead of losing a large amount of muscle in order to lower the number on the scale (while still remaining flabby). In order to successfully do that, you need to eat a high protein diet. Furthermore, you will find a high-protein diet more satiating, which will in turn make it easier to maintain the caloric deficit (i.e., you are less likely to feel hungry all the time).

If you want to gain muscle, you also need to eat a high protein diet. If you eat a low-protein diet and do not strength train, you will only get fat (assuming you are eating more calories than you burn each day).

If you have cancer, you should not eat a high protein diet. If you have other severe illnesses or health conditions, you may need to follow a very specific diet, which could mean a low-protein diet. This program is not for people who have serious illnesses or health conditions. Your age and riskfactor for a variety of illnesses also play a role in the type of diet and activity level that is best for you. Please consult with a doctor or a licensed nutritionist about your own health and dietary needs.

Image Credit: Image Credit: “Roasted Carrots” by Colorado State University

Extension, Public Domain, via https://www.flickr.com Carbohydrates and Fat:10 You can pay less attention to the ratio of carbohydrates to fat in your diet as long as you get protein consumption right. Despite what you may have heard, neither carbohydrates, nor dietary fat, make you fat. Eating too much food makes you fat. I recommend following neither a low-carb diet, nor a low-fat diet. The diet I eat has moderate amounts of both carbs and fat.

You will find it far easier to overeat on fat than carbohydrates or protein. Fat has more calories per gram. However, you can still easily overeat on carbohydrates, especially sugar. You need a balance of both carbohydrates and fat in your diet.

Two of the most prevalent health myths are the myth that carbohydrates are bad and the myth that dietary fat is bad. Both low-carb diets, and low-fat diets, are based on myths. You can lose weight on both a low-carb diet and a low-fat diet. You can also gain weight on both diets. In truth, there are both good types of fat and bad types of fat, good carbohydrates and bad carbohydrates. Meaning that you need to eat certain highly nutritious types of fat and you need to eat certain nutritious carbohydrates. And you should avoid certain unhealthy fats and certain unhealthy carbohydrates. I especially recommend you avoid trans fats and refined sugar.

Also, important to note, most foods contain a mixture of various macronutrients. Meat has protein, and varying amounts of fat. Rice has carbohydrates, and a little protein. Milk has fat, and also some protein.

Which means that very rarely would you consume purely fat, or purely protein, or purely carbohydrates unless you try to do so. When I say you need to eat certain highly nutritious types of fat or carbohydrate, I mean that you need to eat certain foods that are highly nutritious and high in either fat or carbohydrate.

And, when I say that you will find it easier to overeat on fat than on carbohydrates, I mean that you will find it easier to overeat on foods that are high in fat. But it is also easy to overeat on foods that are high in sugar.

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Actually, the easiest foods to overeat are high in both carbs and fats (usually the bad kinds of both), and low in protein. The Standard American Diet (SAD) is high in “bad” carbs, high in “bad” fat, low in protein, and low in micronutrients.

Micronutrients: One of the most important components of healthy eating that you will learn from this program is how to include more micronutrients in your diet.

A healthy diet does not simply mean avoiding “bad” foods, it means choosing the foods that will actually have positive effects on your health and will fuel your body. This means eating nutritious foods.

What do we mean when we say a food is nutritious? Typically, we mean that it contains micronutrients (vitamins and minerals).

Micronutrients include vitamins A, B, C, D, E, and K, and minerals such as zinc, iron, magnesium, and selenium. Unless your genetics predispose you for micronutrient deficiencies, you can get the vitamins and minerals you need from food (and sunlight), without supplementing with pills. Forget your multivitamin. Even if you do supplement with specific pills, you should aim to get high amounts of micronutrients from your diet. This program will teach you how to incorporate more micronutrients into your diet by seeking out nutritious foods.

Other Considerations: In addition to vitamins, minerals, and protein, you need to eat plenty of fiber and essential fatty acids, as well as probiotics. These also help make up a nutritious diet. You need fiber for proper digestive (and bowel) health.11 Probiotics help ensure you have good gut health and a healthy microbiome. Fatty acids are crucial for brain development and cognitive function. You will learn more about these components of a healthy diet at certain points in this program.

Overview: Over the course of 12 weeks, you will learn how to eat a healthy diet through practice. The program will start out less strenuous and grow progressively more difficult. Certain practices will remain the same

throughout the program, while others will only matter for a short time.12 Each week will have a specific focus and typically that focus will only matter for that week.

Again, healthy eating means not only avoiding potentially harmful foods, but actively seeking out foods that fuel your body. In fact, it is more important to eat nutritious foods that have crucial health benefits than it is to remove all traces of unhealthy foods from your diet.13 At no point during this program will I force you to eat at any set frequency or at specific times during the day. Eat whenever you want. You can fast and eat one or two meals a day, eat small meals throughout the day, or even graze (as long as you track every single calorie you eat or drink and do not “forget” snacks). Some diets will force you to follow specific meal plans, but I find that approach too restrictive. Eat based on your own schedule.

Week 1 Exercise: Start performing your daily minimum every day. Start with squats, lunges, and pushups. If you have a pullup bar, add pullups or a timed hang (i.e., a dead hang from the bar for 15 seconds, or 60 seconds, etc.). If you want to add dips or another exercise you can, but I prefer to only have 3 or 4 exercises, because one of the points of the daily minimum is that it does not take any time at all. Even the busiest professional has 60 seconds a day for their daily minimum. If you do pushups, you probably do not need to add dips. Dips and pushups involve the same muscles: chest and triceps. When choosing the number of repetitions for each exercise, remember to keep it very easy.

Start trying to incorporate more activity into your routine every day.

For now, you do not need to have a set goal or structure. Just start standing more, walking more, taking the stairs more often, sitting less, and even fidgeting more. Get up and stretch halfway through your day. Be creative.

Walk for at least ten minutes every day. If you want to walk more, you can. If you already go to the gym, or bike, or run, feel free to continue doing

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that. But this program will ramp up in intensity over the course of the 12 weeks, which means you may want to start slow this week.

Nutrition: Start tracking your calories. You do not need to restrict them yet. Eat and drink what you want. Just log every single item you eat or drink during the day. Try to count your calories as accurately as reasonably possible. You do not need to weigh your food on a food scale, but you should measure every item you cook or eat.14 Count the calories you drink, too. Keep yourself honest. Log items at the moment you ingest them. If you wait until later, you may forget. This exercise will hopefully help you eat and drink more mindfully, rather than munching without thinking, or drinking and forgetting.

You will need to read the nutrition labels for every item you buy in the store. For items that lack nutrition labels, you will need to use Google. Again, strive for accuracy. For example, if you buy a potato at the store, you typically have to weigh it in order to pay for it. Look up, “Potato, Calories per Ounce.” You will discover that a yellow potato has 22 calories per ounce. If your potato weighs 1.12lbs, you will multiply 1.12lbs x 16oz x 22 to arrive at 394.24 calories. Round up to 395 calories, or even 400 calories. (Always round up.)

If you go out to eat, look up the nutrition facts for the food you order.

Fast food places usually have them listed on the menu. Most chain

restaurants will have them on the website somewhere. For everywhere else, you can just look up the name of the dish and try to find a ballpark estimate.

For example, if you ordered mac and cheese and pulled pork, you would Google calorie estimates for those items (with an estimate of the weight and volume of the food you ate). You might want to try a few different websites to get a feel for the different numbers out there. Unless you want to gain weight, I would err on the side of overestimating the number of calories you ate, not underestimating.

Note: Your estimates will likely be wildly off here. For strict calorie counting, avoid eating out much. Did your calzone have 900 calories or 1500? Probably 1800. If you are new to calorie counting, you will probably assume you ate 1 serving of peanut butter when you ate 3. Being very strict in your measurements throughout this program will teach you how to eyeball portion sizes (a little) better for the rest of your life.

I want you to log the number of calories you eat each day and find the average over the course of the week. Is there any consistency? Do you find you typically eat within a specific range? Or is your number all over the map?

When you buy meat (and some other foods), you will often find an uncooked vs. cooked calorie number on the nutrition label. This assumes you drain the fat off. I would err on the side of overestimating and always choose the larger number (typically the uncooked number), even if it is much higher. When you read a nutrition label in the store and it says, “Serving Size: 4oz, Calories per Serving: 100, Servings per Container: About 3,” I want you to do some basic math to determine the exact number of calories. If the package weights 14oz, it has more than 3 servings. Divide 14 by 4 and multiply by 100 to arrive at 350 calories per package.

At the end of the week, I want you to come up with an estimate of your daily metabolic rate (BMR). Go online and do a little research. Use multiple sources (NerdFitness, MyFitnessPal, etc.) to calculate your BMR. You will input your height, weight, activity level, and a few other numbers. If you do not exercise much, assume “sedentary” for your activity level. You may receive different numbers from different calculators. Determine the average, or trend. You will also want to compare the estimate you receive

with the amount you typically eat (which you can now estimate because you have tracked your calories for 7 days). After tracking your calories all week and coming up with an average, ask yourself whether you are gaining weight, losing weight, or staying about the same. If you have gained weight recently, you are likely overeating. If you have lost weight recently, you are likely undereating. If you have stayed about the same, you are likely eating about the amount you need to eat each day. Reconcile the number you come up with from your research with the number you come up with from your calorie-counting experiment this past week. You will want one number going forward. This is your target number. You do not need a perfect BMR estimate at first. You can revise it as you go along. If you start gaining weight, lower your estimated BMR. Week 2 Exercise: Continue performing your daily minimum. Do not add any extra exercises to it. If you want to do more random exercise throughout the day, feel free. In fact, I encourage it. But only do extra as you see fit and as you feel inclined. The daily minimum is a requirement. The point of keeping it easy and short is so that you have zero excuse to skip it. You have to do your daily minimum every single day. If you want to do a few extra sets of squats or lunges or pushups or any other exercises, you can. But keep that separate from your daily minimum. If your daily minimum gets longer and longer, you will eventually be more tempted to skip it.

Consider the daily minimum the most important part of the exercise pillar in this program. If you skip everything else, do the daily minimum.

Why? I am guessing that if you are starting this program, you do not have an established exercise habit. Perhaps you have tried to get into running, or biking, or lifting weights in the past, and every time you fell off the bandwagon after an initial period of enthusiasm. In this program, you are developing lifetime fitness habits. Which requires starting slow. Many of you probably think the daily minimum is pointless. You are the ones most likely to benefit from it. The daily minimum is something that everybody has enough time, willpower, energy, and wherewithal to do. That is why it is the fundamental building block to developing lifetime habits of movement and

exercise.

Continue walking frequently, moving throughout the day, and attempting to stay active below the threshold of exercise.

I also want you to begin exercising more seriously. For now, choose exercise you enjoy. You could run, bike, go to the gym, play basketball, or even backcountry ski. You can combine multiple forms of exercise. Either work out for 45 minutes 3 times per week (minimum), or work out for 30 minutes 5 times per week (minimum). Again, you can always go above and beyond. If you skip your workout, or fail to complete 3 weekly workouts, you still must do your daily minimum every day. Daily minimums do not count towards weekly workouts.

Stay active each day. Even on rest days, try to walk for ten minutes or otherwise get some light exercise. If you walk for your workouts, go for a shorter walk on rest days. The human body can walk every day without injury or illness. (In fact, many people would argue that the human body cannot go without walking every day without injury and illness.)

Nutrition: Continue counting your calories. This week, you are not just keeping track of the number of calories you eat, you are going to limit that number.

In other words, instead of observing your daily caloric intake, you will control it.

Remember your BMR from last week? This week, I want you to have a target number. That is either your BMR, or a number lower than it (depending on your goals).

If you want to lose weight, take your target number and subtract 500 calories. That is your new target number. Each day, you will strive for a 500calorie deficit (i.e. 500 calories below your estimated BMR). That should result in roughly 1lb of weight lost per week, a steady, safe, and sustainable trajectory. If you want to maintain weight, you will want to eat about the number of calories you burn each day.

(Note: if you want to build muscle and gain weight, you need a different plan and much stricter attention to nutrition and strength training.

Theoretically, though, you would eat a very high protein diet, very clean diet, and about 300-500 calories over your BMR.) This week, I want you to hit your target number every day. As close as you can. Neither above it, nor below it. Of course, if you come within 10-50 calories, it will not really matter. That said, if you always eat 50 calories above your target, you should consider balancing it out by eating below your target for a day or two.

For Example: If you want to maintain weight and your BMR is ~2300, eat ~2300 calories every day, or ~2250 one day and ~2350 the next. Or ~2290 every day. If you want to lose weight and your BMR is 2300, your daily number is 1800.

(Yes, I realize that both your estimate for the number of calories you burn each day, and the estimate for the number of calories you eat each day, are only rough estimates. That is fine. You do not have to be precise to maintain weight, as long as you are not drastically off every single day.

Weigh yourself frequently and if you start gaining weight, you are eating more than you burn each day. If you start losing weight, you are eating less.)

To make this easier, I recommend you plan out your meals in advance.

You can plan your whole week before going to the grocery store. Or you can plan a couple days in advance. Do not eat or drink anything you did not plan to eat or drink.

Or, if you do eat or drink something you did not plan for, you will need to revise your plan for that day. If one day you eat an unplanned 400-calorie donut at work, you have to skip the 400-calorie bowl of ice cream later that night. It may take work and practice to achieve calorie discipline. Over time, you will find it easier. I want you to take your calorie target very seriously.

Why? Because it will help you develop discipline in your nutrition habits over time.

A process to make it easier: - Plan your meals in advance to add up to just under your target number (ex. if your BMR is 2000, your meals add to 2270) - Have on hand a few items you can add to make up the difference

(30 calories): some carrots, tomatoes, celery, salad, or similar lowcalorie vegetables you can grab.

- I find Brazil nuts (roughly ~30 calories per nut) a good item to have on hand. One of the most nutritious foods you can eat, treat them like vitamins: only 1-4 a day. One or two Brazil nuts can help you make up the difference (30-60 calories) to arrive at your target number. And they will give you a good dose of critical micronutrients such as selenium.

- When in doubt, err on the side of eating less than your target number, unless you want to gain weight.

- Example: Target 2000 calories a day Breakfast: 1 cup uncooked of oatmeal (300 calories),15 3 boiled eggs (70x3=210 calories), 1 90-calorie apple; total = 600 calories Lunch: 60 calorie salad (spinach, carrots, celery, tomatoes, no dressing), 100 calorie banana; total = 160 calories Dinner: 1lb of 94% lean/6% fat ground turkey (640 calories), 1lb of frozen onions and peppers (120 calories), ¾ cup uncooked rice (480 calories); total = 1240 calories Total: 1240+600+160=2000 - A modified version of the above example: Target 2100 calories a day Breakfast: Same + 2 Brazil nuts (60 calories) Lunch: Same + 1 small Mandarin orange (40 calories) Dinner: Same - In the second example, the Brazil nuts help you make up the difference. You add them to your planned meals last (meaning after you planned everything else, you add them in order to make up the difference).

Week 3

Image Credit: “Numbers of starting line track” by Santeri Viinamaki under CC BY-SA 4.0 <https://creativecommons.org/licenses/by-sa/4.0>, via Wikimedia Commons Exercise: Continue with the daily minimum. Continue moving throughout the day. Continue walking as much as possible, especially outside.

For this week, we will focus on aerobic exercise. If your workouts from last week already were aerobic, this will be easy for you. Next week, we will focus on strength training. If you prefer strength training, this week will begin to get you outside of your comfort zone. We will keep the requirement from last week: 45 minutes 3 times per week, or 30 minutes 5 times per week. This week, choose any endurance exercise for your workouts. Again, you can exercise beyond the minimum requirement (you can run every day if you want, but I do not recommend it).

This week, walking no longer meets the endurance workout requirement. By all means, keep walking. Especially on non-workout days.

But for your workouts, you need to run, or bike, or swim, or use the elliptical, or row, or go for a ruck, or cross-country ski, or even use the Stairmaster. Also, for the purposes of this week, circuits of bodyweight or weighted exercises do not count as endurance workouts, even if they make you breath hard.

Preferably, you would try some new form(s) of exercise or engage in at least two different kinds of endurance exercise this week. For those of you who hate running, you do not have to run.

You can still strength train this week. It just does not count towards the workout requirement (3x45, or 5x30).

STUFF YOUR FACE. LOSE WEIGHT.

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The human body evolved to engage in strenuous activity for long periods of time, especially foot-travel. For overall health, you should develop some minimal aerobic capacity. I want everyone who participates in this program to develop some balance in their exercise habits between endurance and strength, in order to have more well-rounded athleticism.

For human health, you need both strength training and aerobic exercise. This is fairly fundamental. It does not matter if you do not want to look big or win a 5k. If you want to avoid chronic diseases, move properly in old age, and perform a range of activities without tiring easily, you need to strength train and you need to do some sort of endurance exercise.

Nutrition: Continue counting your calories and restricting your daily caloric intake to meet your target number (either your estimated BMR or 500 calories below BMR - if you want to lose weight). You will continue this for the remainder of this program, applying the same level of rigor throughout.

This week, we will add a protein focus. Unlike the calorie number, which is a hard target, we will treat your protein requirement as a soft goal. I still want you to take it seriously, but you can build up to it over time and you do not have to worry as much if you miss it one day.

You have already learned to read nutrition labels and perform online research to find out nutrition facts about your food. In addition to the calorie numbers, this week you will start looking at the protein numbers. I want you to eat a high-protein diet. The FDA recommends 50g of protein a day, a very low number for the average person. 1 gram of protein contains 4 calories.16 Assuming a 2000 calorie diet, 50g of protein a day equates to 10% of daily caloric intake.

This week, I want you to start paying attention to the amount of protein you consume. I want you to target 1g of protein per pound of bodyweight a day. If you weigh 175lbs, you would aim to eat around 175g of protein a day, or 700 calories of pure protein. Alternatively, you can try to get around 20% of your daily calories from protein.17 If you weigh more than 250lbs, I do not recommend trying to eat more than 250 grams of protein a day. At a certain point, it becomes difficult to eat enough protein. Especially

if it would make up a very high a percentage of your diet. At that point you begin to crowd out important carbohydrates and fats. Definitely keep your protein intake below 30% of your daily caloric intake.

You will continue this protein soft requirement for the remainder of the program. Prioritize the calorie target, but take the protein requirement seriously, too. For now, you can use protein bars, or even protein powder or other synthetic sources in order to meet your requirement. This may make it easier for those of you who currently eat a low protein diet (which you may, if you follow a typical American diet). For all non-vegetarians, I recommend you aim to eat about a pound of meat a day. This may sound like a lot, but it will help you hit that protein requirement.

Sources of protein to help you reach your target: - Meat (especially chicken) - Eggs - Fish - Synthetic Sources: protein bars, protein powders, etc.

- Nuts (high in fat and calories) - Beans - Certain Vegetables (ex. peas) - Greek Yogurt - Other Dairy Products (check the labels for nutrition facts)18 - Quinoa (even rice has a little bit of protein) Week 4

Image Credit: “Dumbbells on rack” by Santeri Viinamaki under CC BY-SA 4.0

<https://creativecommons.org/licenses/by-sa/4.0>, via Wikimedia Commons Exercise: Continue with the daily minimum and activity throughout the day (including walking).

This week, we will shift our focus to strength training. As before, you need to meet the minimum requirement of a 45-minute workout 3 times per week, or 5 half hour workouts per week. You can still do more exercise, including aerobic exercise, if you want to do so. But non-strength workouts not count towards the requirement. If you have no experience, and no access to a gym, I will include some bodyweight circuit workouts in the appendix for you to try.

If you do have access to a gym and have some strength training workouts you prefer, go ahead and follow those. I strongly encourage you to perform at least some heavy compound lifts, for high-weight, low-repetition sets. Heavy barbell lifts are one of the most efficient ways to develop overall strength. Make sure to learn the form.1920 One suggestion, go to StrongLifts.com and follow the 5x5 program.

You will find this an easy-to-follow, simple program for developing strength.

It focuses exclusively on heavy, barbell lifts. Some beginners feel intimidated by barbell lifts. In my opinion, most beginners should focus primarily (or even exclusively) on barbell lifts. You can leave isolation workouts to more advanced lifters.

For all those biased against strength training, realize that even the leanest marathoner should strength train. Not only will strength training strengthen your muscles, it will strengthen your bones and help you avoid osteoporosis in old age. Also, if you want to lose weight, you need to strength train to avoid muscle loss. Any time you have an extended caloric deficit, you should strength train to avoid losing muscle. Otherwise, you will lose both fat and muscle, not good for your overall fitness.

If you eat protein and strength train while dieting (to lose weight), you

will preserve muscle (as much as possible) during your weight-loss. Unless you want the flabby-skinny look, you will want to prioritize losing fat over losing muscle. Terms like “unhealthy weight” and “overweight” indicate extra bodyfat. In other words, the health consequences of being at an “unhealthy weight” stem from having too much bodyfat. Someone with enough muscle mass to put them into an “unhealthy weight,” even though they are very lean (they have low bodyfat), will not suffer those consequences. The number on the scale matters less than overall body composition. Strength training will help you improve your body composition, whether you want to lose fat, maintain a lean frame, or build muscle.

Image Credit: “Salad” by Daniel Moskowitz, Public Domain, via https://www.flickr.com Nutrition: Continue counting your calories and trying to hit your protein goal. In addition, this week I challenge you to eat 8 different vegetables a day. Not 8 servings of vegetables. 8 different vegetables. I got this idea from the coach Dan John, who eats 8-14 vegetables a day.21 Preferably, you would eat at least one serving of each vegetable. If you eat a really excellent salad every day, that can get you most of the way there. Different colored versions of the same vegetable do not count.22 Feel free to eat vegetables all day if you cannot put 8 vegetables into a single meal (you can eat vegetables for breakfast).

What might this look like? If you ate a stir fry with onions and bell peppers, a large salad with a base of kale, arugula, and spinach, and a handful each of carrots and cherry tomatoes on top, you would only need to eat one more vegetable that day to hit the target. By all means, eat more vegetables if you can. But aim for a minimum of 8 a day for one week. V8 Juice does not count. In fact, I prefer that you do not count any juices or liquefied vegetables. Eat your vegetables, do not drink them.

Also, starches do not count as vegetables (potatoes, sweet potatoes, etc.). Fruit does not count. Corn never counts as a vegetable. Lima beans count for the purposes of this exercise, but most other types of beans do not count (legumes, black eyed peas, etc.).

In truth, despite all attempts to make nutrition complicated, you probably already know the basics of a healthy diet. Your parents probably taught you one of the most fundamental components growing up: “eat your vegetables.” With some exceptions, vegetables tend to be some of the most nutrient-dense foods you can eat. Most also tend to have few calories, meaning you can load up on vegetables in order to stay full without overeating.23 In fact, if you have trouble with hunger, while trying to maintain your calorie target (meaning you get so hungry you want to overeat), you need to eat more vegetables. If you get more of your calories from vegetables, you will fill up without overeating.

We tend to get portion sizes backwards in America. We will eat a small side salad, or a handful of green beans, along with some high-fat, high-sugar main dish. Then we feel hungry again an hour later. Feel free to eat a pound of green beans and a spinach salad the size of a bowling ball. Then tell me you need to eat a third helping of pie to fill up.

Week 5 Exercise: This week, I want you to increase the number of workouts you do.

Either 45 minutes to an hour 4-5 times per week, or 30 minutes 6-7 times per week. Vary up the workouts. Include some endurance exercise and some strength training. Vary up the types of endurance exercise and types of strength exercises that you perform - in order to avoid injury or burnout.

You can ease up a little on the difficulty of your workouts given the increase in volume. You can either alternate strength training and endurance workouts on different days, or combine them into single sessions (ex. you run for 30 minutes and lift for 30 minutes).

As before, continue doing your daily minimum every day and continue trying to move and walk throughout the day.

Note: If you are struggling with workout frequency and length, you need to make them easier. Bike slower. Very slow. Lift lighter weights. Much lighter. Working out does not have to be a chore. It can feel good. If it feels “too” easy, then – at this stage – you are probably doing it right.24 Nutrition: This week, we focus on fiber. Continue eating vegetables, but no need to aim for 8 a day if you find that difficult. Continue aiming for your protein soft target and continue hitting your caloric intake hard target.

You need to eat fiber to have proper digestive health. If you struggle with constipation, you may need to increase your fiber intake.25 Trust me that you will notice a difference when you add a significant amount of fiber to your diet.

How do you incorporate more fiber into your diet? Eat more foods with fiber. Do not take a fiber supplement unless you have a medical need. I will not give you a set number to target, but I do want you to make a conscious effort to evaluate your current diet and attempt to increase your fiber intake. Start by including some of the following foods into your meals: - Beans: The most stereotypical fiber-containing food. Northern beans, navy beans, pinto beans, black beans, chili beans, charro beans, cannellini beans, garbanzo beans, etc.

- Fruits and vegetables with the skin: Apples, pears, figs, prunes, broccoli, Brussels sprouts, carrots, artichokes etc.

- Lentils and split peas - Berries: Strawberries, raspberries - Oats or oat bran - Quinoa

- Flax seeds and chia seeds If you already eat a lot of fiber, keep doing what you are doing. This week will be easy for you.

Week 6 Exercise: This week, I want you to continue with what you did last week. As always, do your daily minimum and get plenty of daily movement (including walking). Continue trying to work out 45 minutes 4-5 times per week, or half an hour 6-7 times per week. Again, you can take some of these workouts fairly easy. Try to combine multiple forms of both endurance and strength exercise.

One option for those who hate running: try rucking. Carry a heavy pack on a forced march or hike, in order to burn significant calories without high impact. Rucking will improve your load capacity, meaning that you can perform longer strength workouts and recover faster. You can ruck anywhere, as long as you have a pack and some heavy objects to put into it.

Also, this week, I want you to start performing extra sets of squats, lunges, desk pushups, dips, jumping jacks, or similar exercises at random points throughout the day. These do not become part of your daily minimum. You can even simply get up every hour or so and stretch for a minute. Keep these sets short and easy. Avoid working up a sweat if you can.

Use certain environmental or other triggers to cue sets of exercises. You can hang a pullup bar from the doorway to your bedroom and do a couple pullups every time you walk under it. Or you could do a set of squats or desk pushups every half hour on the half hour during your workday. Or you could do some lunges while waiting for water to boil or your oven to preheat. Get creative. Avoid overexercising though. If you find yourself sore all the time, back off on the number of sets and repetitions for these random exercises.

Nutrition: This week, continue with the protein and calorie targets. Those remain constant throughout the program. Keep eating vegetables, but do not worry about hitting a specific number unless you want to. This week we will focus

on a couple other considerations in a healthy diet: essential fatty acids and probiotics.

Fatty acids are crucial for many aspects of health, but especially for your brain and cognitive performance. While you can supplement, I recommend you try to get fatty acids from food (omega-3 fatty acids: DHA and EPA). You can get some from meat and eggs, but likely not enough. By far the best sources are fish and shellfish (and seaweed). You can also get some fatty acids from certain nuts and chia seeds and flax seeds. But I recommend you eat fish a few times this week.26 Probiotics help ensure proper gut health. They replenish the healthy bacteria in your gut. You can take probiotic supplements – usually in pill form (and if you have taken antibiotics recently or have had gastrointestinal illness, you probably should). To get more probiotics from food, you can incorporate fermented foods into your diet. Including the following: Greek yogurt, kimchi, sauerkraut, and kefir. Check labels, because you can typically find some products in the grocery store containing probiotics.

If you like plain Greek yogurt and fish, you will find the nutrition focus easy this week.

Week 7 Exercise: As usual, continue with the daily minimum. Continue with activity throughout the day, but feel free to stop the random exercise experiment from last week.

This week, we will mix up the workout schedule a bit. Perhaps you have had trouble setting aside the time for workouts in past weeks. Or you have had trouble working up the motivation to slog through 45 minutes of exercise.27 In that case, you may like our experiment this week. Instead of longer duration, low intensity workouts, we will focus on very short, very intense workouts.

High Intensity Interval Training (HIIT) can pack in a surprising amount of exercise in a very short time period. While you should still perform other types of exercise, including lower intensity exercise for longer periods of

time, HIIT workouts can help you stay fit when you have no time to work out. Even the busiest people have time in their day for a 5-10-minute workout.

The key with HIIT workouts is to keep them very intense. You need to go all out in order to get the most benefit in just a few minutes. Of course, you still need to exercise properly. HIIT workouts should not mean sloppy form and improper biomechanics.28 Try to do a 5-minute or 10-minute session every day this week. You should have no excuse that you lack the time. I do not care how busy you think you are. You have 5 minutes every day for a workout. Busier people than you manage to get more exercise than that. World-class surgeons, CEOs, graduate science researchers, engineers, investment bankers, and big firm lawyers all have.

Feel free to get creative. Try to mix it up and do not just perform the same HIIT session each day. You can find short HIIT routines on Google and YouTube.

Some suggestions: - Sprinting sessions: After warming up with a short walk or jog (or some mobility drills), sprint as hard as you can for 15-60 second intervals. Take a standing or walking rest. Perform anywhere from 6-10 intervals in a session. See my appendix for some sprinting workout suggestions.

- Hill Sprints: Even better, sprint uphill and walk back down during your rests.

- Bodyweight circuits: Circuits of fast bodyweight exercises performed continuously without rests can give you a good workout in 5 or 10 minutes. Remember to only exercise as fast as you safely can while maintaining good form. Move instantly between different exercises to maximize the use of your time.

Rest one set of muscles while exercising another. I recommend exercises such as jumping jacks, squat jumps, mountain climbers, marching planks, burpees, marching bridges, running in place (fast feet), stair climbing, and jumping on and off a box or step.29 See

my appendix for more suggestions.

- Sprinting Intervals on a Cardio Machine: Sprinting workouts can be performed on a stationary bike, elliptical, rowing machine, or another machine in the gym. Some machines have preprogrammed workouts, but these may not include any HIIT workouts.

Elliptical: this may be a bit of a challenge, likewise Nordic Track and Stairmaster may not be good choices for these workouts – but I honestly would not know Stationary Bike: lower the resistance and pedal really fast, stop pedaling (or pedal very slowly) during the rest Treadmill: be careful with this one, set the speed very high and then jump on and off the treadmill to alternate sprints and rests Rowing Machine: Only do HIIT workouts on the rowing machine if you know how to use it properly without hurting yourself Other Machines: Ski Machine (pulling the handles, not every gym has this), Rope Climb Machine, etc.

Nutrition: Hopefully you will find this week a little easier. We will ramp up the difficulty soon. Continue with the calorie counting and keep trying to hit

your protein goals. No new dietary requirement this week. Instead, we will focus on hydration.

I want you to aim to drink a gallon of water (or more) every day this week. Most Americans walk around dehydrated, and - if you exercise consistently - you likely need to drink a bit more water to recover from sweat loss. Do not drink the whole gallon all at once.

Drink water with your meals. Drinking a glass of water before and after each meal will help fill you up. Drinking enough water throughout the day will help you stay satiated (and therefore it will help you avoid overeating).

Oftentimes, people think they are hungry when in reality they are dehydrated. Even if you are hungry, drinking water can help fill you up and tide you over to the next meal.30 Many Americans eat a highly processed diet and therefore ingest a good amount of sodium. On the other hand, if you eat a fairly unprocessed diet, you may not eat a lot of sodium. In this case, drinking more water will deplete your sodium (electrolyte) levels. To counteract this, eat more salt.

While salt and sodium get a bad rap, sodium is a necessary nutrient.

Athletes, people who drink a lot of water, and people who eat fairly unprocessed diets often need to eat more salt, not less salt. Generally, the ill-effects of sodium come from the sodium in highly processed foods, not table salt. In fact, some go so far as to say that the sodium to high-blood pressure connection is a myth based on outdated and bad science, just like the “fat makes you fat” “science.”

Week 8 Exercise: Continue the daily minimum. Continue daily activity. Try to blend the different exercise strategies we have tried thus far. Some strength. Some cardio. Some longer workouts. Some shorter. Consistency over intensity.

Daily movement. Daily activity. Variety.

I want you to get some exercise every day. You can do short HIIT sessions some days, longer cardio or strength sessions some days, rucks or hikes on other days, or even a day with an entire workout divided into short

sets of random exercises at intervals throughout the day.

Image Credit: “Fresh broccoli” by Colorado State University Extension, Public Domain, via https://www.flickr.com Nutrition: This week, we continue our calorie and protein requirements. We will also focus more heavily on micronutrients. You have some homework this week. I want you to do some reading about micronutrients and personalizing your diet.

- First, check out Dr. Rhonda Patrick’s website for her research on nutrition, health, genes, epigenetics, and nutrigenomics: https://www.foundmyfitness.com/genetics If you have taken a genetic test or are willing to pay for one, you can upload your results for a personalized genetic report that can inform your diet (and lifestyle) Genetics plays a role in your relationship with food.

Certain genes predispose you to nutrient deficiencies and you may need to supplement in order to offset these.

- Check out the following links about getting all of your vitamins

and minerals from food sources. https://www.health.harvard.edu/staying-healthy/thebest-foods-for-vitamins-and-minerals https://www.webmd.com/food-recipes/guide/vitaminsand-minerals-good-food-sources#1 https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabe - Feel free to do some of your own research as well about diet and vitamins (A, B, C, D, E, and K) and minerals (iron, zinc, selenium, magnesium, sodium, calcium, potassium etc.).

Your micronutrient requirements will also vary somewhat based on your gender. Micronutrients (and other factors) play a role in hormone health. For men, testosterone levels are dramatically lowered by poor nutrition.31 Certain nutrient-dense foods will help men boost their testosterone levels.32 These include: - Brazil Nuts (practically a vitamin): Only eat a couple at a time.

Brazil nuts are especially useful for their high selenium content, but they also contain many other minerals.

- Red Meat - Eggs: Eggs get demonized in some circles, but they are actually one of the healthiest foods you can possibly eat.

- Spinach and other Dark Leafy Vegetables: High in iron and many minerals and vitamins. Popeye the Sailor Man had it right.

- Olives and Olive Oil - Almonds I want everyone to focus heavily on micronutrients this week. Try to evaluate your current diet to identify micronutrients you may be missing (or getting too little of). This week might look similar to the vegetable week, as vegetables tend to be some of the best sources of vitamins and minerals.

Week 9 Exercise: So far, most of your workouts have stayed moderate. While you increased workout intensity in your HIIT workouts, you kept them short. This week, I want you to continue with everything you did last week, but I also want you to include one longer and more challenging workout. You can do

this on the weekend.

A few guidelines for this workout: - Minimum duration: 1 hour - You can choose either an endurance or strength session, but if you choose a strength workout, you will need to start with heavy lifts and move to less strenuous exercises as the workout progresses.

- You can combine multiple forms of exercise: a run, followed by a lift, followed by a long walk, and perhaps even a short bike ride.

- Challenge yourself more than you have in any single workout you have performed yet during this program.

- Only perform a workout you feel ready to perform. Keep in mind your own abilities and limitations. Do not hurt yourself. Always exercise with proper form. Ensure you hydrate properly. Take precautions based on weather, and avoid foolhardy situations.

- Get creative. Try to make your challenge interesting and enjoyable.

- Take it very easy the next day to recover. Keep in mind this program will continue for a few more weeks and you will have to avoid destroying your body.

A few suggestions to guide your thinking: - A long, all-day hike - A multi-hour ruck - A difficult interval workout on the track: run a mile or two to warmup, followed by a set number of 400m, 800m, or 1200m intervals with a walking or jogging recovery between each interval, followed by another short cooldown - A short session on the elliptical, followed by an hour-long fullbody lifting session beginning with compound lifts and finishing with bodyweight and dumbbell exercises - An afternoon of pickup basketball in a challenging setting (i.e., you play hard and the people you play with play hard and take the game seriously) - An hour of running, followed by an hour of lifting, followed by an hour of biking, followed by an hour of walking (if you are capable

of that much activity)

Nutrition: Continue hitting your calorie and protein targets. This week, avoid all calorie-containing beverages. No alcohol, soda, juice, coffee-drinks, iced tea, smoothies, milkshakes, hot chocolate, milk, kefir, kombucha, or other products, if they contain any calories. Sparkling water is fine. Black or green tea (without milk or sugar) is fine, as is black coffee.33 For the purposes of this week, diet soda is also fine (sigh), although it does have some harmful effects on your health.

This week should teach you that you can cut significant calories out of your diet without increasing your hunger by avoiding certain beverages.

Also, you should always prioritize calories from food over calories from beverages. Except in a few cases, you will get more benefit (micronutrients, fiber etc.) out of eating fruits and vegetables than you will out of drinking them. Some supposed health drinks (ex. Naked Juice) contain high amounts of sugar that outweigh their benefits. Better to actually eat broccoli, spinach, strawberries, and mangoes than to drink them from a juice (or even than to juice them yourself).

Week 10 Exercise: Given the difficulty of the nutrition side of the program, this week you can ease up a little on the exercise front. Essentially follow the same

guidelines you followed in week 8, but you can keep the intensity of your workouts a little easier.

Nutrition: This week we begin a 3-week cycle of more difficult, more restrictive challenges. Keep in mind that you can go back to eating what you want soon (although you should still try to eat healthy in the future). These weeks are designed to teach you what to avoid and what you can cut from your diet in order to improve it. You may need to do some work in the grocery store in order to succeed during these weeks. Keep in mind that if you do not buy junk food and do not have junk food in your house, you will be less likely to eat it.

In addition to your caloric and protein targets, you will cut out all trans-fat for a week. You can eat any food that does not contain trans-fat, but you cannot eat any foods that does contain trans-fat. This will require reading all nutrition labels. You will likely have to avoid eating out. This is the easiest of the three weeks. Check out these links for more information about avoiding trans-fat: - https://www.hsph.harvard.edu/nutritionsource/2012/07/28/tipsto-lower-trans-fat-intake/ - https://www.mayoclinic.org/diseases-conditions/high-bloodcholesterol/in-depth/trans-fat/art-20046114 Week 11 Exercise:

Follow the same guidelines as week 8. In addition, I want you to double your daily minimum (for this week only) and walk a minimum of one mile each day, outside of your other workouts.

Image Credit: “Pot on Stove” by Margaret Barse, Public Domain, via https://www.flickr.com Nutrition: Instead of trans fat, this week you will cut out all refined sugar. Not “added sugar.” All refined sugar. In other words, any food or drink that contains processed sugars. Companies have come up with misleading names to fool you into thinking their products do not contain harmful sugar.

Refined sugar includes agave nectar, corn syrup, molasses, maple syrup, malt, cane syrup, and even honey. You will almost certainly have to cut out almost all processed foods and avoid eating out altogether. You can still eat raw fruit, but you cannot eat canned peaches, or white bread, or most dried fruit. or the vast majority of bars, granolas, cereals, drinks, and fake-health foods.

Check out the following links for more information: - https://www.precisionnutrition.com/all-about-naturalsweeteners - https://www.healthline.com/nutrition/refined-sugar#bottom-line Week 12

8 Week Custom Keto Diet

Exercise: Since you have reached the final week, and the culmination of the program, I want you to plan a culminating challenge event for this week. You can complete it early next week, if necessary, but I would prefer that you perform it this week or this weekend. Outside of this final challenge, continue to follow everything you did in week 8 of this program.

Your culminating event should follow similar guidelines to your challenge in week 9. I want this culminating workout to challenge you more than your workout in week 9 did. Ideally, your challenge would reflect themes from each of the different weeks of this program. You would have some longer endurance exercise, some strength training, some faster and more intense exercise, and perhaps some load-bearing or carrying.

For example: - A long ruck outdoors followed by some hill sprints and a short strength training session - A bicycle race followed by a full-body lifting session at the gym - An hour on the elliptical followed by a heavy lift, a boxing session on the heavy bag, and some loaded carries or sled pushes - A hard track interval workout followed by some strength exercises and weighted carries - A weekend backpacking expedition - An obstacle race or other sufferfest event34 I also want you to begin thinking about where to go next. Have you found exercise you enjoy? Have you built habits you plan to stick with? Do you plan to join a gym or a martial arts studio or a team sport? How will you continue moving in daily life and beyond? How will you enlist others to keep yourself accountable? What are some short- and long-term goals you can begin working towards?

Image Credit: “Nuts on white background” by Ready Elements, Public Domain, via https://www.flickr.com Nutrition: This is your most difficult week. It is also your last week, so you only have to eat restrictively for 7 days. This week will almost certainly require cooking and preparing all the food you eat from scratch, as well as cutting out most of the packaged food sold in the grocery store. You will, as usual, continue meeting your calorie and protein targets. I hope that you also continue trying to drink plenty of water, eat plenty of fiber and micronutrients, and incorporate vegetables throughout your diet.

This week, cut out all processed foods.

There is some debate over the definition of “processed food.” Most food is processed in some way. For the purpose of this week, we will use my working definition of processed food, which includes most of the food found in the grocery store,35 but excludes minimally processed foods. You will not have to grow, hunt, or forage this week,36 but you will have to do some work at the grocery store.

It will be easier to explain what you can eat than what you cannot.

Below, I will list what types of minimal processing are acceptable for our purposes, as well as examples of foods for each category. While I may leave a few items off this list, it will hopefully give you a good idea of how to figure out what you can and cannot eat. Then I will give you a second list of foods and types of foods you can eat this week, so that you have a better idea of how to shop. I will also include a final, partial list of some items you cannot

eat, mainly to clear up misconceptions you may have about acceptable foods.

For the purposes of this week, “processed foods” do not include:37 - Foods that have been chopped, cut, diced, sliced or ground, as long as not much else has been done to them Ex. Fresh chopped carrots (baby carrots)38 Ex. Ground Beef Ex. Steel cut oats - Foods that have been washed to remove dirt Ex. Eggs in the supermarket Ex. Bags of spinach in the supermarket - Foods that have been frozen Ex. Frozen peas or frozen peppers Ex. Frozen chicken or fish - Foods that have been canned, as long as no syrup or flavoring has been added Ex. Canned beans (not baked beans) Ex. Canned peas - Foods that have been removed from their shell Raw peanuts Peas removed from peapods - Foods that have had some combination of the above Ex. Frozen mixed peas and carrots Ex. Frozen sliced chicken tenderloins Ex. Canned green beans Ex. Canned beets What you can eat this week (with examples for each category): - Fresh produce Fresh fruit Fresh vegetables Potatoes and sweet potatoes Fresh corn - Fresh meat and fish Chicken

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Salmon Beef Pork Cod - Eggs - Rice and quinoa - Uncooked oats39 - Uncooked beans40 and canned beans (except baked beans)41 Canned black beans A bag of pinto beans - Raw nuts (some minimal roasting or salting is okay) Raw cashews Roasted, unsalted peanuts Salted almonds - Frozen vegetables Frozen green beans Frozen onions Frozen okra - Canned vegetables Canned carrots Canned beets Some examples of foods that you cannot eat this week: - Bread - Pasta - Cereal and granola - Nuts roasted in honey and oil Honey peanuts Barbecue flavored cashews - Any precooked or cured meats Deli meat Bacon Sausage Corn beef hash Slim Jims

Beef Jerky - Frozen “riced” veggies, Hot Pockets, or similar premade frozen food products Frozen fried okra Frozen chicken tenders Frozen fish sticks - Pretty much any dairy you did not milk from the cow yourself - Any bars, even the ones that claim to be “paleo,” “keto,” or “natural” - Canned fruit in heavy syrup - Almost any sauces, dressings, vinegars, and condiments - Any drink other than coffee, tea, or water - Candy, cookies, pastries, ice cream, cake, baked goods etc.

- Dried fruit - Peanut butter or any similar spreads - Instant oatmeal packets with sugary flavoring I do not recommend you follow this restrictive diet indefinitely. But the exercise of cutting out processed foods for a week should teach you about nutrition and food. Keep in mind that once you finish this week, you will have completed the program. You can return to eating what you want.

However, if you want to continue making progress on living a healthy lifestyle and eating properly, you will need to use what you have learned to inform a proper diet moving forward. After completing weight loss programs, many people gain back all the weight they lost because they do not understand the fundamentals of nutrition. Hopefully you have learned enough over the course of this program to guide your own diet moving forward, in order to successfully meet your health goals. If you want to lose weight and keep it off, hopefully you now better understand how to do that.

Conclusion: Where to Go from Here I hope you have learned about exercise, nutrition, and yourself during this program. Have you actually managed to follow every part of the program or did you slip up occasionally? Chances are, you slipped up occasionally. No worries. As long as you managed to get yourself back on track, you do not need to worry about occasionally missing a workout or

slipping up in your diet. Life happens and successfully achieving your fitness goals requires overcoming setbacks and working around life circumstances.

It does not require perfection so much as learning from mistakes.

Exercise: By now, you should have built some habits around exercise and movement. For your own good, try to keep these up. Habits will carry you farther than any ounce of motivation. Lifetime fitness will require a lifetime habit of exercise and movement. When you fall off the bandwagon, make sure to get back on track as soon as possible. Do not worry when you break a good habit. Just start following it again the very next day. To maintain habits, a little bit of exercise goes a long way. Start over with 10 minutes a day if you need to do so.

Exercise need not always exhaust you. You should try to move and to enjoy yourself, but you do not have to pound yourself into the ground.

Focus more on trying to increase your daily movement and less on trying to punish yourself with difficult workouts. When you want to, you can occasionally throw in a very challenging and stimulating workout.

Remember to move throughout your daily life. If you want to lose weight, you will need to move more and eat less. If you want to keep off weight as you age, you will need to continue moving. If you want to increase your healthspan and mitigate the ill effects of aging, you will need to move as much as possible. Always take the stairs. Always park farther from the store. Walk when you can. Exercise throughout the day. Avoid prolonged sitting. And put your body through a variety of movements and positions every single day.

In order to optimize your exercise for healthspan and longevity, you will need to perform a variety of exercise, including strength training, load bearing (carrying), endurance exercise (aerobic), and some high intensity (sprinting, HIIT, etc.). Focusing on any one of those, to the exclusion of the others, may set you up for long term problems as you age.

You also need to develop, or maintain, your stability, flexibility, agility, and coordination in order to optimize your health. That requires movement variety. If you followed this program properly, by now you have

experimented with a variety of types of exercise. Continue experimenting and continue varying up your routine. Always remember to avoid specializing too narrowly.

Nutrition: During this program, you have counted calories, learned how to read nutrition labels, and discovered how to incorporate more protein and micronutrients in your diet. You do not need to continue counting calories for the rest of your life. But you may find it useful to do so when trying to lose weight.

Hopefully the calorie counting has taught you some lessons about portion sizes. While you may not quite have the ability to simply eyeballestimate the calories for everything you eat, you probably have a much better sense of the calories contained in different foods, and how to limit portion sizes in order to maintain weight and avoid weight gain. You should have learned how to cut out unnecessary calories and how to get your calories from quality sources.

One rule of thumb on calories and portion sizes in the future: if you start gaining weight or growing noticeably fatter, cut back on your daily caloric intake or portion sizes. Start substituting low-calorie foods for highcalorie ones. This should be intuitive by now. Since both the calories you take in and the calories you burn are just estimates, this rule of thumb should help you balance dietary fastidiousness with living a normal life.

Approach your diet, and body composition, with a spirit of trial and error.

Use the outcomes of your dietary choices as feedback to inform dietary improvement. If you start gaining weight you did not expect, think back on your portion sizes and nutrition choices. Do the same if you unexpectedly lose weight.

You have also learned what foods you should cut out and avoid. In general, limit your intake of overly processed foods, refined sugars, and trans fats. Avoid overcomplicating your diet. You probably already knew what kinds of foods you should avoid and what kinds of foods you should eat. You did not need this program to teach you to cut back on the candy bars and the frozen pizzas. Without any guidance you probably could have

come up with a healthy diet for yourself by limiting desserts and baked goods.

More important than learning what to avoid, you have learned what foods to incorporate into your diet. Nutrition is more about what to eat than what not to eat. You need to eat food that contains the nutrients that fuel your body. Hopefully by now you have developed an idea of what that looks like. While you may have had some surprises, overall a “healthy diet” probably looks fairly similar to what you intuitively expected: eat more vegetables, some fruit, and some raw nuts. Eat fish, eggs, meat, and some complex carbohydrates.

A good rule of thumb: all things in moderation. Feel free to indulge occasionally. You can drink alcohol and eat ice cream. But keep indulgences infrequent. Keep your goals in mind. You will want to balance a healthy lifestyle with a lifestyle you enjoy. If you start to tip too far in either direction, you can rebalance. If you start to gain fat, cut back on the beer and pizza and muffins. If you start to avoid social gatherings due to an overly strict diet, lighten up. Now that you have the tools to improve your body composition, you can make up for a weekend indulging with friends by cutting back the following week.

Final Word: Do not waste the time and effort you have put into this program.

Avoid relapsing to weekly buffets, chronic sitting, inactivity, and hours of nightly binge-watching while binge-munching. If you do not keep up habits you have developed, you will lose them. If you do not use the tools you have learned, you will lose them. If you want to live a healthy life and have a body you feel proud of, you will need to have a diet and activity level that support those goals.

Appendix A: Workouts For those who want some guidance or a few basic, specific workouts to try.

Bodyweight Core Circuit: Note: This routine is based on the amount of time you can comfortably hold

a plank for (with proper form). Not the maximum amount of time you can hold a plank, but perhaps 50-80% of that maximum time. Put that time in for X in the below circuit. Repeat the circuit as many times as you want.

Exercise

Time

Details

Plank

X

You should feel this in your core and maybe shoulders, not your legs or low back.

Bridge

X

Important for posture and injury prevention.

Side Plank (each side)

½X

You can make this harder by holding your free arm straight up in the air.

Reverse Plank

½X

This is hard for most people, especially if you have inflexible shoulders.

Single Leg Bridge (each leg)

½X

One Armed Plank (each ¼ - ½ X side)

Single Leg Bridge Thrusts

10 to 15 reps per leg

Single Leg Plank (each leg)

¼-½X

Basically, a regular plank with one arm off the ground (I put mine behind my back).

Basically, a regular plank with one leg off the ground.

Wall Sits

½X

If this is easier, increase the depth of your sit.

Marching Plank (also called Plank Mountain Climbers)

½X

Alternate bringing each knee across your body.

Marching Bridge

½X

Alternate extending each leg into the air until your knee is straight.

Pushup-Mountain Climber

10 to 15

Alternate a pushup and then bringing each knee across your body.

Arm and Leg Lift Plank (also sometimes called Marching Plank)

10 raises each side

Alternate raising opposite arm and leg while planking.

Optional Extras

Upper and Lower Body Circuit (Bodyweight Exercises): Note: Choose a number of reps appropriate for you Exercise

Reps

Details

Bodyweight Squat

10 to 15

Watch this video: https://www.youtube.com/watch? v=cB0cOX7gePg

Leg Lifts

10 to 15

Lie on your back, put your hands beneath your low back or buttocks, lift your legs all the way up, lower them all the way back down, touch your heels to the ground but do not rest them on ground

Lunges

10 each leg

Pushups

10

Touch your chest to the ground on each rep

Goblet Squats

10 to 15

Hold any object you like – does not have to be a dumbbell or kettlebell.

Trunk Lifts

10

This should be relatively easy, good for posture and lower back.

Deadbugs

15-30

Single Leg Romanian Deadlift

10 each leg

May be difficult to balance at first. Improving balance is one of the reasons for doing these.

Reverse Crunches

15-30

Keep your head on the ground to avoid hurting your back.

Single Leg Bridge Thrusts

10 each side

Lying bicycle kicks

15-30

Bulgarian Split Squat

5-10 each Do not let your knee extend too far forward leg drop down instead of dropping forward. Feel free to hold heavy objects in your hands to make this exercise harder.

Trunk Lifts with arms extended

10

Single leg pushup

10 with each leg off the ground

Basically, a pushup with one leg off the ground.

I alternate legs on each pushup.

Single leg heel raises

10-15 each leg

Balance on one leg, go up on your toes, then back down. Try to keep your balance for 10 reps.

PushupMountain

10 to 15

Alternate a pushup and then bringing each knee across your body.

Keep your head on the ground to avoid hurting your back.

Climber Side Lunges

10 each side

Flutter Kicks*

30-60

Lie on back, hold heels six inches off the floor, kick up and down like you are swimming.

Optional Extras Single leg pistol squats

5-10 each Try holding on to a doorframe if you need side assistance.

Alternating step ups (on stairs)

10 each leg

Step up to second step and then back down.

Be careful to plant feet firmly - don't trip and hurt yourself.

* Optional: Instead of or in combination with flutter kicks, scissor your legs side to side alternating which leg is on top and bottom. Also, feel free to hold a heavy book over your chest to make this harder.

5 Minute Explosive Circuits: Do each exercise for 30-60 seconds and move between exercises without resting in between. Go fast while maintaining good form. Feel free to repeat circuits ad-infinitum.

Version 1: Exercise

Time

Squat Jumps

60s

Jumping Jacks

30s

Burpees

60s

Marching bridges

30s

Marching

60s

plank Squat Jumps

30s

Burpees

30s

Version 2: Squat Jumps

30s

Marching Plank

30s

Burpees

30s

Marching Plank

30s

Squat Jumps

30s

Marching Plank

30s

Burpees

30s

Marching Plank

30s

Squat Jumps

30s

Marching Plank

30s

Version 3: Squat Jumps

60s

Marching Plank

30s

Burpees

60s

Marching Plank

30s

Squat Jumps

60s

Marching Plank

30s

Burpees

60s

Version 4: Squat Jumps 60s Marching Plank

60s

Burpees

60s

Marching Plank

60s

Squat Jumps 60s Version 5: Burpees

60s

Marching Plank

60s

Repeat ad infinitum Sprinting Workouts: Always warm up beforehand by running or walking. Jog a little, do some hip swings or quick mobility drills to loosen your legs, or walk for 15-20 minutes. Do not do any static stretching before sprinting (or before any exercise really – static stretching is best done after sprinting).

Most flat or inclined surfaces work well for sprints (hill sprints are good, but if the hill is too steep you will not be able to sprint fast enough).

Sprint anywhere from 15 seconds to 1 minute. Walk a little or stand in place to rest (if doing hill sprints, walk back down the hill). The rest should be long

enough that you feel ready to go again. Good rule of thumb is to keep the rest 1.5-2 times the length of the sprint. For a 15-second sprint rest 30 seconds, and for a 1-minute sprint rest at least 90 seconds.

Workout Options: - 6-10 1-minute sprints with 60-90 second rests - Sprint ladder: Sprint for (15, 30, 45, 60, 45, 30, 15) seconds and rest for (30, 60, 90, 90, 90, 60) seconds You can then take a longer rest and repeat the ladder If you are confused, here is a different way of writing the same workout. Sprints are denoted with “s” and rests with “r” 15s, 30r, 30s, 60r, 45s, 90r, 60s, 90r, 45s, 90r, 30s, 60r, 15s - 12-15 30-second sprints with 30-second rests, alternating between 70% effort and 90% effort every other sprint - 6-10 15-second all out sprints with 45-second rests The key with high intensity intervals is to go as hard as you can (without hurting yourself). The reason for keeping the rests long is to enable you to keep going very hard in each interval. That will ensure you get a lot of bang for your buck (a lot of exercise in a short period of time). If you do 8-10 intervals, that could be your entire workout for the day.

Appendix B: Meal Planning (Examples and Worksheet) You can make meal planning work with any eating schedule: from OMAD (one meal a day) to grazing (constant snacking). Below are three examples.

Example 1: Three Meals a Day Target: BMR = 2400 Calories, 2400 – 500 = 1900, Goal = 1900 Calories per day

Monday

Tuesday

Wednesday

Breakfast

1 cup uncooked oatmeal = 600 calories, 1 protein bar = 180 calories, Total = 780 calories

6 hardboiled eggs = 420 calories, 1 slice of toast = 110 calories, Total = 530 calories

Packaged breakfast sandwich = 550 calories

Lunch

Tortilla = 190 calories, 5 slices of ham = 100 calories, 2 slices of cheese = 160 calories, Lettuce = 10 calories, Total = 460 calories

1 medium apple = 90 calories, 1 banana = 100 calories, 1 large pear = 110 calories, 1 100calorie snack pack of nuts = 100 calories, Total = 400 calories

Packaged frozen bean burrito = 650 calories

Dinner

8oz of lean steak = 320 calories, 1lb of carrots = 175 calories, 1lb of green beans = 125 calories, Total = 620 calories

1lb 99/1 ground turkey = 480 calories, 1/2 cup uncooked rice = 320 calories, 1lb onion chopped = 160 calories, spinach salad = 10 calories, Total = 970 calories

½ meatball sub = 500 calories, 1 large apple = 100 calories, 1/2lb of carrots = ~90 calories, spinach salad = 10 calories, Total = 700 calories

Total

1860 calories

1900 calories

1900 calories

Example 2: One Meal A Day BMR = 2800 calories

Target = 2800 calories Monday

Tuesday

Wednesday

Dinner

1lb 90/10 ground beef = 800 calories, 1 cup uncooked rice = 640 calories, 1lb frozen peas = 350 calories, 6 hard boiled eggs = 420 calories, salad of spinach and tomatoes and carrots = 100 calories, 1 jar of curry sauce = 490 calories

1 meatball sub = 1000 calories, 1 tortilla = 190 calories, 3 slices of cheese = 240 calories, 10 slices of salami = 400 calories, 1lb frozen peas and carrots = 250 calories, 1 cup of almonds = 680 calories, spinach and tomato salad = 40 calories

1 cup plain Greek yogurt 190 calories, 1lb ground lamb 1200 calories, 1 cup mashed potatoes = 220 calories, 1lb carrots = 175 calories, 1lb peas = 350 calories, shredded cheese = 265 calories, protein bar = 200 calories, 1 apple = 100 calories, salad with onions and carrots and tomatoes = 100 calories

Total

2800 calories

2800 calories

2800 calories

Monday

Tuesday

Wednesday

1 pack instant oats = 150 calories

1 hard boiled egg 8oz apple juice = = 70 calories 110 calories

Example 3: Snacking All Day BMR = 1500 calories Target = 1500 calories

Snack 1

Snack 2

1 apple = 80 calories

¼ cup peanuts = 160 calories

1 hard boiled egg = 70 calories

Snack 3

1 box of raisins = 130 calories

¼ cup cashews = 160 calories

Protein bar = 180 calories

Snack 4

1 protein shake = Celery sticks = 10 Tangerine = 40 400 calories calories calories

Snack 5

1 granola bar = 160 calories

Snack 6

1 smoothie drink String cheese = = 300 calories 85 calories

1 orange = 60 calories

Snack 7

1 tangerine = 40 calories

Bell peppers, chopped = 15 calories

Ham sandwich = 300 calories

Snack 8

1 serving low-fat yogurt = 100 calories

1 banana = 100 calories

1 cup broccoli = 30 calories

Snack 9

1 100-calorie snack pack of nuts = 100 calories

1 kiwi = 40 calories

8 oz whole milk = 150 calories

Snack 10

Spinach salad = 10 calories

Spinach salad = 10 calories

Celery and peppers = 20 calories

Snack 11

Celery sticks = 10 Bowl of milk and calories Cheerios = 200 calories

Bowl of milk and cereal = 200 calories

Snack 12

Small banana = 80 calories

N/A

Peanut butter and jelly sandwich = 450 calories

Tiny bowl of vanilla ice cream = 200 calories

½ cup mixed nuts = 340 calories

Snack 13

Bowl of carrots = N/A 100 calories

N/A

Total

1500 calories

1500 calories

1500 calories

Worksheet 1: BMR = Target = Monday Tuesday Wednesday Thursday Friday Saturday Meal 1 Meal 2 Meal 3 Miscellaneous Snacks Total Worksheet 2: BMR = Target = Monday Tuesday Wednesday Thursday Friday Saturday Sunday Meal

1 Meal 2 Meal 3 Meal 4 Meal 5 Meal 6 Total Worksheet 3: BMR = Target = Monday Tuesday Wednesday Thursday Friday Saturday Sunday Meal 1 Total Worksheet 4: BMR = Target = Monday Tuesday Wednesday Thursday Friday Saturday Sunday Snack 1 Snack

2 Snack 3 Snack 4 Snack 5 Snack 6 Snack 7 Snack 8 Snack 9 Snack 10 Total Appendix C: Weekly Breakdown Chart Week

Nutrition

Week 1

1.

Start Tracking Calories

Week 2

1.

Start Counting Calories (and restricting them)

Exercise 1. Daily Minimum 2. Walk 10+ Minutes Per Day 1.

2.

Daily Minimum 3x45-Minute Workouts Or 5x30-Minute Workouts (exercise of your choice)

Week 3

1.

Continue Counting Calories 2. Start Trying to Eat 1g of Protein per 1lb of Bodyweight

1.

2.

Week 4

1.

1.

2.

Week 5

1.

Continue Counting Calories 2. Keep Trying to Hit 1g Protein/1lb Bodyweight 3.

8 Different Vegetables a Day (1 serving of each)

2.

3.

Week 6

1.

2.

3.

Daily Minimum 3x45-Minute Workouts Or 3.

5x30-Minute Workouts (aerobic exercise) Daily Minimum 3x45-Minute Workouts Or 3.

5x30-Minute Workouts (strength training)

Continue Counting Calories Keep Trying to Hit 1g Protein/1lb Bodyweight Eat More Fiber

1. Daily Minimum 2. 4-5x45-60-Minute Workouts Or 6-7x30-Minute Workouts (exercise of your choice)

Continue Counting Calories Keep Trying to Hit 1g Protein/1lb Bodyweight Eat More Fatty

1. Daily Minimum 2. 4-5x45-60-Minute Workouts Or 6-7x30-Minute Workouts (exercise of your choice) 3. Random Exercise

Acids

Throughout the Day

Week 7

1.

Continue Counting Calories 2. Keep Trying to Hit 1g Protein/1lb Bodyweight 3. Aim to Drink 1 Gallon of Water per Day

1.

2.

Week 8

1.

Continue Counting Calories Keep Trying to Hit 1g Protein/1lb Bodyweight Read up on Micronutrients and Your Genetic/Personal Needs Eat More Nutrient-Dense Foods If You Suspect a NutrientDeficiency, Start Trying to Correct for It

1. Daily Minimum 2. Exercise Every Day, Duration and Type of Exercise are Your Choice

Continue Counting

1. Daily Minimum 2. Exercise Every Day,

2.

3.

4.

5.

Week 9

1.

Daily Minimum 5-10-Minute HIIT Workout Every Day

2.

3.

Week 10

1.

2.

3.

Week 11

1.

2.

3.

Week 12

1.

2.

Calories Keep Trying to Hit 1g Protein/1lb Bodyweight Zero Caloriecontaining Beverages

Duration and Type of Exercise are Your Choice 3.

1 Very Intense Workout (within reason)

Continue Counting Calories Keep Trying to Hit 1g Protein/1lb Bodyweight Zero Trans Fat

1. Daily Minimum 2. Exercise Every Day, Duration and Type of Exercise are Your Choice

Continue Counting Calories Keep Trying to Hit 1g Protein/1lb Bodyweight Zero Refined Sugar

1.

Double Daily Minimum 2. Exercise Every Day, Duration and Type of Exercise are Your Choice 3. Walk 1 Mile Per Day (outside of workouts)

Continue Counting Calories Keep Trying to Hit 1g Protein/1lb Bodyweight

1. Daily Minimum 2. Exercise Every Day, Duration and Type of Exercise are Your Choice 3.

1 Very Intense Culminating

Sarah Dropped 3 Pounds in 3 Days!

"I've never seen the weight come off like this. I really LOVE this 'diet'! It's more like a life overhaul! I have more energy than I've had in years and my skin is actually glowing! This is the perfect "Mommy Makeover" I was looking for. In the last few weeks I wasn't hungry at all, and it is the perfect complement to my busy lifestyle. I know that I am losing weight in a healthy way! My husband has started asking me more frequently if I would make him a smoothie, which is wonderful! Thank you times 10 million!"

Sarah used the Smoothie Diet to do a complete "Mommy Makover" - Tulsa, OK

*Your results may vary.

Jade Kicked 12 Pounds in 21 Days!

"I’ve been trying forever to lose the last 10-15 lbs. and tone up and that’s exactly what happened so I am very happy. I feel great about myself, I don’t find myself holding in my belly anymore and feel confident about myself and people have noticed that about me too...and my love handles are gone! I couldn’t be happier with this whole program and I definitely recommend this to anyone looking Jade was able to lose her stuborn belly fat and get r id of her love handles - Buffalo, NY

to lose a little or lose a lot.” *Your results may vary.

21 DAYS

TO A SLIMMER, SEXIER YOU! THE SMOOTHIE DIET is a revolutionary new lifetransformation system that not only guarantees to help you lose weight and feel better than you have in years, it also promises to eliminate more body fat - faster than anything you’ve tried before.

WHAT MAKES THE SMOOTHIE DIET DIFFERENT? This Is NOT just a big book of smoothie recipes. You're getting the same proven 3-Week weight loss and health improvement program I share with my private clients. The secret that makes the Smoothie Diet so effective is the Custom 3-Week Weight Loss Schedule. All the smoothies are given in a very specific sequence and frequency to maximize your results. For example the nutrient and ingredient ratios vary week to week to make sure the weight keeps coming off and stays off.

3. Zero Processed Foods

Workout/Challenge (within reason)

Bibliography (and resources to learn more) Andrews, R. (2021). All About “Natural” Sweeteners. Precision Nutrition. https://www.precisionnutrition.com/all-about-natural-sweeteners Attia, P. (Host). (2021, February 1). Hussein Yassine, M.D.: Deep dive into the “Alzheimer’s gene” (APOE), brain health, and omega-3s [Audio podcast episode]. In The Peter Attia Drive. Dr. Peter Attia. https://peterattiamd.com/husseinyassine/ Berardi, J. (2021). Calories in vs. out? Or hormones? The debate is finally over. Here’s who won. Precision Nutrition. https://www.precisionnutrition.com/calories-in-calories-out Felson, S. (2020). Food Sources for Vitamins and Minerals. WebMD. https://www.webmd.com/food-recipes/guide/vitamins-and-mineralsgood-food-sources#1 Khazan, O. (2019, September 26). Lift Weight, Not Too Much, Most of the Days. The Atlantic. https://www.theatlantic.com/health/archive/2019/09/bro-do-youeven-grease-the-groove/598837/ Kollias, H. (2021). Carbs, insulin, and weight loss: What REALLY matters for getting the results you want. Precision Nutrition. https://www.precisionnutrition.com/the-truth-about-insulin-carbsand-weight-loss Mayo Clinic Staff. (2020). Trans fat is double trouble for your heart health.

Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/highblood-cholesterol/in-depth/trans-fat/art-20046114 McKay, B. (Host). (2020, October 26). Simple, Excuse-Busting Advice for Getting in Shape [Audio podcast episode]. In The Art of Manliness