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The 3 Week Body Makeover

Here you have it, a complete start-up manual to increase the exercise capacity of the most sedentary! Try this for just 3 weeks and I bet you will start to notice small but substantial differences. No, you won’t lose 40 pounds, but your clothes may fit differently or tying your shoes won’t be such a chore.

This manual is simple: implement 3 nutritional, exercise and motivational guidelines each.

Nutrition
1. Stop Drinking Sugary Drinks – Stop drinking all sodas and other sugary drinks because they are just wasted calories. Eliminating one 140-calorie soda per day will cut you more than 14 pounds of calories per year!
2. No More Processed Snacks: Eat nuts and fruit instead, which are perfect convenient snacks that will also help you have energy. Stop eating junk, processed snacks and start eating fruits and nuts.
3. More vegetables: For every meal, at least half of your plate should be vegetables (non-starchy vegetables). This is one of the keys to losing weight, because vegetables keep you full longer and you can eat more for fewer calories (compared to other foods).

working out
1. 45 minutes of daily activity – Commit to walking at least 45 minutes daily. Being active every day is the way to get results. For example, if you burn just 250 calories in a walking session, that equates to over 25 pounds of calories a year!
2. 3 strength training sessions per week: Choose 5 exercises at home and perform each exercise for 3 sets of 10-12 repetitions. You can perform them with dumbbells or with your own body weight. Keep the workout fast and intense (more below).
3. Do everything at a high intensity: When you train, do it at a high intensity! This will help you burn more calories and increase the number of calories you burn after exercise (EPOC effect)!

Motivation
1. Write it all down – Record all of your activities because as you progress towards the end of the challenge and beyond, you can see on paper how much stronger you have become, which will also provide you with instant motivation!
2. Selfies work: Selfies really can be one of the biggest motivational tools to help you get the results you want. As you progress, you may notice that a lump or two have disappeared or you may notice that your arms are more toned, either way, you’ll be incredibly motivated to keep going!
3. Pair up: Maybe you have a friend at the gym and you’re both getting bored with your routine. Do this together, it will encourage and motivate you both to be healthier! Trust me this time!

To wrap
There you have it, implement these 9 steps and you will start to notice changes after only 3 weeks! So finally, this is for you and your health. Now go out and take what’s yours!