I made a post about this whole idea and I even opened an @actifit account under the name of @afitsoul. On this first post I promised to update every day with an actifit report and also every Sunday, to write down my plans for the week to come
It´s been 13 days since I haven´t smoked or drink alcohol - beers and wine don´t count, of course. I mean strong alcohol. I´m already feeling the difference in my daily activities. I have more energy and more drive and will to do my daily activities.
I´m changing my lifestyle one step at a time. You may advice me to change my habits with one big single punch and turn my life around 180° and I understand the logic behind this. But I think there are different strategies to achieve this and I know myself, if I try to change or improve everything at the same time, I´ll fail all of them. Now, I think I´m off the hook from smoking, drinking alcohol and drinking soda. That was my first challenge and I achieved it.
The hard part is complete, now for the next four weeks, my goal will be to lose as much fat as I can by following an easy to comply eating regime:
- Cutting Back on Sugars and Carbs.
- Eating more Protein, Vegetables and good fats.
- Having a "Carb Refeed" Once Per Week.
I also found a helpful list of do´s and dont´s for losing weight in Healthline.com
- Eat a high-protein breakfast - Are you kidding? I´m mexican, this is part of my life, only thing is I have to cut back on the carbs because Mexican restaurants are high on protein AND carbs.
- Avoid sugary drinks and fruit juice - Now I´m already doing this since January 1st
- Drink water a half hour before meals - Been doing this for years now.
- Eat soluble fiber - This may help, I´ll look into this.
- Drink coffee or tea. If you're a coffee or tea drinker, then drink as much as you want as the caffeine can in them boost your metabolism by 3–11%. - I´m not a coffee drinker but I can get into Tea drinking :D
- Eat mostly whole, unprocessed foods - This one will be hard for me but I´ll definitely try it.
- Eat your food slowly - This one will be extremely painful, but it´s something that must be done.
- Weigh yourself every day - Meh, I don´t think I´ll do this one, not really a fan.
- Get a good night's sleep, every night - This is one I will struggle with but I´ve heard about this one so much I HAVE to give it a try.
Now, for the excercise part, I hope this will be much more fun - and not as hard - as I expect it to be
For the past 2 weeks I´ve only limited myself to go for long walks, playing with my dogs and in general have a more active daily routine. As I said, I have to change my lifestyle step by step and if I started doing an excercise routine since the beginning by now I´m pretty sure I would´ve dropped it.
But now, I feel ready. Completely ready to start a proper Excercise routine, specifically made to lose fat. I´ve been reading Men´s Health magazine for at least 15 years now and on every monthly magazine there´s always an Excercise routine perfect for whatever that month features. For example, if its December they make a special routine adjusted for a high calorie diet because you know, Christmas dinners and all; if it is the summer, they include a routine perfect for getting a leaner stomach etc etc.
But they also have specialized routines for specific purposes. If you haven´t been paying attention, my goal is to lose weight/fat, and I found the perfect routine for achieving that.
The routine is divided in two giant sets and I should alternate them every day, meaning that if I start tomorrow monday, I should do set number 1 and then on tuesday set number 2 and so on.
Every day I´m going to warm-up by running for 2-3 mins. The key for these sets is to do each exercise for 45 secs (no matter the reps), then rest 15 secs, then I´ll move to the next exercise. Rest 1 min between circuits, then repeat the circuit twice more.
| Giant Set 1 | Giant set 2 |
|---|---|
| Squats | Pull-ups |
| Lunges | Press-ups |
| Mountain Climbers | Tricep dips |
| Flutter kicks | Reverse crunch |
| Bicycle crunches | X |
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Nope, never works for me either! Just do 1 thing at a time until it doesn't require mental energy anymore (changing habits is HARD!) and then you can add another little thing.
Your plan sounds solid and great - good luck to you!
It's better to move step by step ....rather than hurrying up. ...slow the progress the better it is....👍
Always follow the routine , that's is only secret to achieve good health....nice you are controlling and followed the routine...and I believe you made it quite beautifully. ....hope those pizzas at night.. will get out of menu too..😉
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If it’s any consolation I only know a handful of people who have been able to maintain a huge goal turn your life around kind of thing. Most of the people I know who have attempted that invariably find it too much hard work and fall really quickly back into old habits. The ones more likely to succeed do things in small increments like you’re doing and slowly ingraining new habits before tackling the next change 🙃
Not sure why daily weighing would be needed 🤨 weekly seems like more than enough (for me that’s playing around and running completely unscientific experiments).
Yay for feeling great!
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You can achieved a good and healthy body ad lifestyle if you are focus and determine to make it a habit in ensuring you keep to your health task and eating habit
Great progress! The hardest is starting; I have followed most of the same steps you are looking to do, mainly reducing carbs. In the first 13 days of 2019, I am down about 3 kilos by that alone as the body reacts pretty quickly to changes.
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Great! Actually we all should care our health as you are caring. All the best!
👍🏻👍🏻
I wouldn’t underestimate the weigh-yourself-everyday part. I once lost eight only by doing that, without any diet or exercise :) All I wanted was to lose 100g per day. That’s not much but it’s 3kg per month.
Just the daily accountability of the scale made me adjust things unconsciously - eat less, eat differently, take the stairs instead of elevator etc.
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Looks like a great plan to a healthy life @anomadsoul.
It seems like you're really ready, I think quitting the smoke and strong alcohol is really a big one, now exercising and drinking and eating healthy is next
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Get MyFitnessPal on your phone, add your details... height, weight etc... and the follow it.. enter all the food you eat rigorously and it adds all the calories for you. I did this for 3 months a few years back and lost half a stone.
It didn't last though.. and I'm fat again now.. :(
Nice.
Sadly, we ain't 20 no more and more time/effort needs to go into working out and acting on ways to stay well. Keep at it :D
How did you decide to cut back on Carbs?
I essentially completely live off of them, only cutting down on fats and getting the bare minimum amount of protein humans need.
ah I was just going to ask you how you're doing...
Taking it slow is PERFECT!!! Rushing 100% into it is a huge mistake people make. But I just wanted to tell you that carbs are not the enemy...people believe carbs make you fat when in fact they don't. Definitely eliminate sodas and sugar as well as alcohol (also sugar), but no need to eliminate things like bread, rice and pasta etc if that's what you like to eat. You just need to make sure you don't eat 95% carbs and only 5% veggies for example =) Balance is key! Just try to eliminate excessive (bad) fats and fried stuff.
Also a high protein diet is not really necessary unless you want to workout and look like Arnold Schwarzenegger, and that's not what you're trying to do right now....If you already eat eggs, cheese, meat or fish (or veggies and grains that contain protein like lentils, beans, oatmeal etc) you don't need to add extra protein because you already have plenty. Instead try adding more fruits and veggies and drink a lot of water during the day.
Finally, with exercise I recommend you do something you LIKE. For instance for me, running is torture. But I love martial arts which is more intense, but I don't feel it because I'm having fun. I also took up jumping rope with my brother in law and we have this thing where we check out rope jumpers on YouTube and try to do their tricks. That way we work out in a playful way. If you like football fore example, join a team! That way you can do something you love without "suffering" because when you don't enjoy it, you eventually quit.
Anyways this comment is getting way too long already, but good luck and looking forward to the updates =)
I remember when I stopped drinking soda. The results were pretty instantaneous. The awesome thing is that now when I try to drink soda, I just can't handle it. It hurts my stomach and my teeth. It is almost like my body has grown to fight it. Of course I still drink it occasionally with a mixed drink, but that isn't as common as it used to be.
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Nice work! Yes, a little bit at a time is good, being consistent and continuing to grow your capacity. If you need a cheerleader, just imagine me on the sidelines saying "You're doing great! Keep at it!" ;)
Keep kicking ass brother. Youbareveven inpiring me a bit. Kinda. Ok. I probably won’t do anything...
Excelente imagen