I mentioned in one of my previous articles that the key to getting fit and losing weight is becoming more aware of your behaviors and changing them.
Google suggests that you can form a new habit in as little as 21 days and varies based on how strenuous the exercise.
This is particularly great news for those who are looking for proven ways to get fit quickly.
Even more exciting is that once a new habit is formed, the action will become automatic and second-nature.
This means you will have a plan to stay in shape the rest of your life.
What You’ll Learn:
*The best ways to get fit quick
*The best methods that will teach you how to stay healthy
*The best tools to make this transition easy
The 21 Day Total Body Transformation Challenge
The 21 day total body transformation program is a primitive approach to getting healthy that is modeled after the diet of our hunter-gather ancestors. This diet advocates eliminating highly processed foods and sugars.
A paleolithic diet has proven to improve glucose tolerance more than a Mediterranean diet. Obesity is unheard of in these types of cultures and with the exception of natural causes, a healthy lifestyle flourishes.
How Does It Work?
Step 1: Reprogram your genes to burn fat as fuel
During the 21 day transformation, you will learn how to reprogram your genes to begin burning fat as fuel. According to Paleo Expert Mark Sisson, our bodies our designed to consume fat for energy and protein for growth.
This helps explain why a rise in processed grain consumption has led to a direct increase in obesity in the Western Hemisphere.
This graph is interesting in a couple aspects. First, it shows that in the 1950’s we ate a lot more grains than we do now and obesity rates weren’t as high as they are today.
Second, you can see that as grain consumption began to rise in the 1970’s, obesity rates nearly mirrored it. This was the beginning of the “anti-fat” campaign when we started to consume a lot more grain and limit our meat intake.
The 21 Day Transformation takes into account this research and advocates a high protein and low carb diet.
Step 2: Slow life down to balance your lifestyle
Most of us are engulfed in our day to day responsibilities that balancing a healthy lifestyle seems like it’s not a viable option. In this program, you will learn the basics of good primal health – food, exercise, sun, sleep and play. The main reason for this is that it allows you to main this new lifestyle indefinitely.
Why It Works
Historically, eating a diet with minimally processed foods has generated very lean humans. When you eat highly processed foods, you’re also eating the ingredients that help “preserve” them. These include; artificial preservatives, artificial sweeteners, and High Fructose Corn Syrup.
The Primal Blueprint 21 Day Transformation helps you remove these unhealthy preservatives which eliminate the number one cause of obesity, sugar. Removing highly processed grains and sugar from your diet is essential in getting fit and staying healthy.
It’s important to note that many of the processed ingredients approved for use in The United States are banned in other countries. Some of these have even shown to affect the neurological system of your brain and have the potential to cause cancer.
Increase Physical Activity
Exercise is one of the two most important components of a healthy lifestyle. Since nearly 70% of U.S adults are either overweight or obese, increasing physical activity is an appropriate strategy for weight prevention.
The ACSM recommends between 150 – 250 minutes of moderate to intense exercise per week for weight prevention and in some instances, 250 minutes of exercise or greater is needed for significant weight loss.
Now that you know how long you need to exercise and the type of intensity, you need a system to keep track of you progress.
Track Your Exercise
You can easily track your activity with a popular exercise tracking tool. There are several to choose from including two of the most popular, UP3 by Jawbone and the FitBit. If you don’t have a exercise wristband yet, I recommend using the Fitbit for your tracking needs because it calculates several key factors that simplifies getting into shape.
What the Fitbit Tracker can measure:
*Calories Burned: The Fitbit calculates your total calories burned by calculating your weight, gender and age.
*Total Steps: Fitbit is a fully functional pedometer and can be used to measure your mobility. A pedometer is a great method to instantly get you moving.
*Hours Slept: This tracker can measure your total hours slept. Most people discover ways to improve their sleep patterns once they start monitoring their sleep.
*Distance Traveled: Measuring your distance traveled is useful for those looking to increase their endurance. Recording your times and them comparing them is the best way to track your progress.
The FitBit You Want
There are several versions of the FitBit in existence and choosing the right one for your needs is essential. I use the FitBit Charge HR because it includes all of the core values mentioned above, in addition to monitoring my heart rate.
If you’re a newbie or even an experienced fitness guru, finding your target heart rate is essential to maximize your workouts. It prevents you from over-exercising and the other extreme is not getting enough exercise.
Hitting Your Target
Here’s how to find your target heart rate easily. Using the American Heart Association chart below, find the closest age category to yours to view your Target Heart Rate Zone.
My target heart would be between 95 – 162 beats per minute. Each and every one of my workouts should fall within this zone to maximize the benefits and safety of each workout.
Counting Your Calories
Now that you’ve identified just how much you should be working out, you need to monitor your daily food intake.
One the most effective tools that Fitbit Exercise Wristband has to offer is that it allows you seamlessly integrate all of your exercise tracking into the MyFitnessPal application. Once you combine this with your daily food intake, you can measure your calories in with your calories out.
MyFitnessPal adjusts to your habits and tells you how close (or far) you are from your goal. In my case, my goal is to have a net 3,100 calories each day. This was taken in the morning and explains why I need to eat so much.
FIT OR FAT?
What has been your greatest success in the last 21 days? I’d like to know if my tips helped you and if so, please share with me in the comments below.