As we get older, changing our habits and attitudes gets harder and harder.
Beginning a fitness plan has to be one of the most difficult things anyone can do. If it was easy, all of us would have the fitness and body we wanted.
So to get the ball rolling, here’s your seven-day crash course to get you on your way to your most lean and fit body ever
Monday – Exercise
And don’t just do any exercise – strength train. I believe strength needs to be your fitness foundation. Today, I don’t care how long you train for even it’s only for a few minutes, even better, start with the first workout of the AW Training Manual, just get something done. As soon as you make one small change, others come easier.
Training and finding time to train are always the most difficult, so start here. No excuses.
Tuesday – Wake Up Earlier
From now on, set the alarm clock just half an hour earlier than usual – and don’t press snooze! Just get your ass out of bed. For more help with getting up earlier, read this.
All I want you to do today is notice how much more relaxed your morning is giving yourself an extra 30 minutes. The extra half-hour will give you extra time to eat breakfast and workout on your training days.
Wednesday – Eat Breakfast (At Home)
Now that you’re up earlier, forget the coffee and a bagel at the drive-thru. Make yourself a healthy breakfast at home. If you aren’t hungry for whole foods, try this smoothie recipe:
- 1 cup of unsweetened almond milk (it’s actually really good, trust me)
- 1 serving of chocolate protein powder
- 1 handful of spinach
- 1 banana
- 4 ice cubes
- Blend all ingredients until the desired consistency
PS – Don’t forget to train today, too.
Thursday – Recover
If you’re new to training, or are returning after a layoff, you may be feeling a little sore after two workouts this week. Take some time today to recover. Try doing some light aerobic activity like walking, or a slow jog, even for 10 minutes (but try for 20).
When you are finished, take ten more minutes and go through some easy static stretches, or use a foam roller to release some of your tighter tissues.
Friday – Eat Lean Protein At Every Meal
Building strength and lean muscle will set the wheels in motion for reaching all of your fitness goals. You will need to make sure you”re fueling your properly to get the most benefit from your hard work in the gym.
Proteins are the building blocks for muscle growth, and helps keep you feeling fuller, longer.
Try some turkey bacon or turkey sausage with eggs for breakfast. Add chicken breast to a salad at lunch. Have fish or lean beef for dinner. Have Wednesday’s smoothie for a morning snack. Try cottage cheese for a snack with blueberries and almonds to get you through until dinner.
Lean protein – every meal, no question.
By the way, you have two days of recovery and rest ahead of you, so get in a good workout today.
Saturday – Reward Day
If you got this far, you should reward yourself with a job well done. Go out for dinner tonight, and get whatever you want. Have a drink or two. Just don’t over do it. You’ve worked too hard all week to negate any of your efforts within a few hours. Enjoy yourself, but think big picture.
Sunday – Pitch, Plan, Shop, Prepare
Today’s the day you set yourself up for a successful Week 2.
The first step is to go through the cupboards and get rid of anything junk food that may tempt you through the week, and throw it out! If it’s not in the house, you can’t eat it. Just to make it easier on you, I’ll let you have one bite (only one!) of each thing you pitch. Then be done with it.
Step 2, plan out your meals for the week and make a list. Stick to the rules of the AW Nutrition Plan. Don’t make it too complicated and stick to things that are a snap to prepare. I always say, “Simplicity is inversely proportional to success”. The easier things are, the more likely you are to stick with it and the more successful you will be.
Step 3, go shopping. Stick to your list, and eat before you go, so you’re not tempted by junk foods and quick fills.
Step 4, prepare. Cut your fruits and veggies. Make any meals ahead of time that you can, so you don’t end up ordering take-out because you feel rushed.
I admit, this step is a pain in the ass, but it really does set you up for a successful week and limits your excuses.
Now go and enjoy the rest of the day. Think about what went well this week, and what you might need to work on next week. Tomorrow, start tracking your results, and make adjustments where necessary.
Be sure to keep me updated with how you do.