Since I’ve quit my job, I’ve helped countless people change their lives for the better via one word: Consistency. And I want to help you too!
My idea for this post was to make a rule based post. Call it the healthy and fit algorithm. In the most general sense, an algorithm is a set of detailed instructions which results in a predictable end result.
Follow them consistently and you’ll be well on your way to getting in shape!
Remember: Getting in shape is about 3 things. Eating right. Exercising. And doing those two things consistently! Of course, that’s easier said than done but it’s the truth. Getting into shape is not rocket science!
Let’s get right into it.
Food:
- Eat every 3-4 hours. By doing this you’ll keep your blood sugar stable which is the key and also turn your body into a fat burning machine. Think of your metabolism like a camp fire. If you don’t want a camp fire to burn out, you have to constantly add wood and logs to it.
- Never let yourself get hungry! This serves many purposes. It keeps your blood sugar stable, keeps that fire burning, but also when you’re very hungry it’s extremely hard to make good decisions!
- Eat only complex carbs. Refined and simple carbs will spike your blood sugar which is exactly what we don’t want. Eat whole wheat bread instead of white, whole wheat pasta instead of regular, brown rice instead of white, etc.
- Eat lean proteins! Depending on your lifestyle stick with proteins like chicken, eggs, and fish. Beans, nuts, legumes, and lentils are also awesome choices.
- Veggies! You can never have too many vegetables. I say everything in moderation. Even moderation. Not with veggies!
- Fruit is nature’s candy. Eat fruit when you are craving something sweet. You’ll be amazed at how little you miss junk food!
- Drink lots of water. No need to get obsessive but try to drink a glass of water with each meal, and in between every meal. Your body will love you for it.
- Don’t eat 2-3 hours before bedtime. And if you must - make it a protein rich snack.
- Don’t eat until you’re stuffed. Instead, eat until you’re satisfied. You should feel like you can exercise right after you eat.
- Eat slowly. The best way to eat until you’re satisfied is to savor every bite. The slower you eat the more full you’ll feel. It takes 20 minutes for our brain to realize we’ve eaten. We don’t need nearly as much food as we think we do!
- No such thing as perfection! No one eats perfectly. We’re not robots! Remember: It’s what we do most of the time that generates most of our results! If you eat unhealthy make your very next meal healthy! No big deal. Just make that U-Turn! Every meal, every healthy choice, every compromise, really and truly makes a difference. Your body never lies!
- Am I hungry? Or am I eating to change the way I feel? Ask yourself this before you eat. If the answer is yes, you’re eating for the wrong reasons! Physical hunger comes on gradually. Emotional hunger comes on suddenly.
- Focus on eating foods that make you feel good. What does this mean? I like ice cream and cookies as much as the next guy. But I hate how it makes me feel afterward. Tired, lethargic, unfocused, etc. Instead, focus on foods that make you feel good before, during and after you’re done. You’ll never regret making a healthy choice!
Exercise:
- Do it 4 times per week for at least 30 minutes. Seriously, doesn’t matter. Basketball, jogging, weights, push ups, etc. Unless you have a specific goal just make sure to get it done!
- The two day rule! You can’t miss 2 days of working out in a row. You can skip one day. But not the next!
- Don’t let the “Exercise Monster” build up. When I don’t do laundry for a while it becomes what I like to call the ‘Laundry Monster’. It builds up in my mind and I avoid doing it at all costs. Until finally, I have to. And it’s never as bad as I think it’ll be! Don’t let it happen to you. Follow the two day rule!
- Don’t focus on exercising at a certain time. Just focus on making time to exercise!
- Make it fun! Listen to music; join a nice gym; etc. Bonus: If you love working out with music as much as I do, only listen to your favorite music while you workout. I’ve actually exercised just to listen to my music.
- Focus on how you want to feel. We always feel energized after we workout. Yet, we usually skip exercise when we’re feeling tired! Remember: Exercise will give you energy. Want more energy? Exercise more!
Exercise and eating right pays off big in your quality of life! If you need to spend extra money on groceries, a gym membership, trainers, etc., do it!
Warren Buffet said it best. “The best investment you can make is in yourself!”
And if you’re able to follow these rules consistently you’ll be well on your way to getting in shape!
译文:
健康美体法则
自从我辞掉了我的工作，我已经帮助无数人改变了他们的生活，使之变得更好，而我凭的就是一个词：坚持。而且我也希望对你有帮助！
我想把我这份工作变成一个有规则的工作。我叫它健康美体法则。从最普遍的意义上说，一个计算法则程序是指一系列能够达成预期结果的详细指令。
坚持下去你将会很有效地保持健康美好的身材！
记住：保持好身材要做到三件事。合理的饮食。正确的锻炼。还有就是把这两者坚持到底！当然，说起来容易，要做到却很难，但这却是千真万确的。保持健康身材并不是什么难事！
让我们来看看这三件要做的事。
食物:
1.每三到四个小时进食一次。这样一来你的血糖就能保持在一个稳定的水平，这个很关键，这样还能使你的身体变成一个脂肪燃烧机。想想看你的新陈代谢就像是一堆营火，如果你不想这个火熄灭的话，你就必须时不时地添加柴火。
2.不要让自己饿着。这有很多目的。能够让你保持稳定的血糖，保持脂肪的燃烧，但是当你很饿的时候，要想作出一个好的决策是相当困难的！
3.只吃复合碳水化合物。精制和单一的碳水化合物将有损我们血糖的效能，这是我们所不想要的结果。所以我们要吃全麦包而不吃白面包，要用全麦团来代替普通麦团，用糙米代替白米。
4.吃蛋白质！ 无论你的生活方式如何，你都要做到蛋白质不离口，如鸡肉，蛋和鱼。黄豆，坚果，扁豆等豆科植物也是很好的选择。
5.素食！你吃再多的蔬菜都不为多。做任何事都要适度，但吃蔬菜例外!
6.水果是天然的糖果。每当你想吃糖果的时候就吃水果吧。这样你就会惊奇地发现你对垃圾食品一点都不留恋!
7.多喝水。没必要强迫自己喝水，但是尽量在每次进餐过程中喝上一杯，在饭后餐前这段时间中也喝上一杯。你的身体将会因此而爱上你的。
8.睡前两三个小时内不要吃东西。如果你必须要吃的话——吃点蛋白质高的零食。
9.不要吃得太撑。相反，感觉饱就可以了。吃完之后你应该感觉到可以马上进行运动那就最好了。
10.慢点吃. 填饱肚子最好的方法是尽情地享受每一口食物。吃得越慢你就会感觉越饱。其实从我们已经吃饱到大脑意识到这个事实，这个过程需要20分钟。我们实际需要的食物量并没有我们想像的多。
11.没有完美这回事。没人可以吃得很完美。我们并不是机器人！记住：我们工作的时间越长，生产的东西就越多！如果你这一餐吃得不健康，那么让你下一餐健康起来！没关系的，只要转变过来就行了。每一餐，每一个健康的选择，每一次妥协，真正的创造不同。你的身体从来都不会说谎！
12.我饿了吗？吃点东西能缓解饥饿感吗？在你吃之前拿这个问题问一下自己。如果答案是肯定话，你进食的理由是不正确的。生理饥饿是缓慢到来的，而情绪进食的饥饿是突然来袭的。
13.把重点放在能让你心情愉快的食物上。什么意思呢？我和其他人一样喜欢吃冰淇淋和饼干。但我讨厌吃完之后的感觉。疲劳，迟钝，精力不集中等等。相反，在你行动之前，之中和之后，把注意力放在能让你心情愉快的食物上。你将不会为你所做出的健康选择而后悔。
锻炼:
1.每周锻炼四次，每次不少于30分钟。只要认真地锻炼，做什么运动都无所谓。篮球，慢跑，举重，引体向上等等。如果你有一个具体的目标，那就朝着你的目标去做吧。
2.两天规则。你不能连续两天不锻炼。你可以略过一天，但接下来那天就不要了!
3.别让“锻炼怪物”这种思想建立起来。当我一段时间不洗衣服的时候，我喜欢叫洗衣服的是“洗衣怪物”。这种思想闯入我的大脑，我因此不顾一切地避免洗衣服。直到后来，我不得不洗。而情况也并不像我想像的那么坏！不要让这样的事发生在你身上。还是遵守两天规则吧!
4.别将重点放在一定要在某段时间锻炼。把重点放在抽时间来锻炼!
5.让锻炼变得有趣！听听音乐。加入一个好的健身俱乐部等等。额外的好处：如果你喜欢边听音乐边锻炼的话，当你锻炼的时候就只听你最喜欢的音乐。我就已经这样做了。
6.注重你想要的感觉。我们总是在锻炼之后感到充满力量，像充了电一样。我们常常在感到疲惫的时候就不锻炼！记住：运动将会给你力量。想要更多的能量吗？多运动吧！
正确的锻炼和饮食对你的生活质量会有很大的回报！如果你需要再花点钱在食物，健身房和锻炼器材等之上的话，那就按照你的需要去做吧！
巴菲特说得真好：“最好的投资就是投资在自己身上！”
如果你能够一直遵循这些规则，你将会迈上健康美体的康庄大道!