3 Big Fitness Habits for Your Results in 1 Week



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Fitness Tips:

3 Big Fitness Habits for Your Results in 1 Week

  • Get fit with daily 20-minute Workouts
  • Choose a Meal Plan with the right calorie intake
  • Start forming NEW fitness habits over 21 days
In order create the ultimate fitness lifestyle change we need to create habits that stick. Over the next 5-minutes I will walk you through exactly how to get everything on track 1 week to reach your ultimate fitness goal by the end of the year!
Follow these real simple fitness tips and you will form new fitness habits that will give results in 1 week:


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Habit 1: the 20 x7 Rule

  • Daily 20-minute Workouts (HR 120bpm+)
  • Choose from my beginner to advanced options
  • A great mix of cardio & strength
  • Workout up to 7 days of 20 minutes
I have touched on this rule before but it is so fundamental for any fitness regime. As healthy adults, we must get our 20-minutes of moderate intensity exercise per day.
Yes I know it's difficult to always find the time, but it is a relatively small commitment for a short term, to achieve massive fitness gain by the end of the year...actually 10 weeks left of this year to be precise and you will reach your fitness goals. Try it this week and it will make a massive difference over the next 7 days.
Where I find most people go wrong with this one is that they do 40-60 minutes, 3 times per week (which is more than the 150-minutes we need over the whole week and is also better than no exercise, so well done!). But it's not the days we smash out more than the minimum, its the days we miss the minimum 20-minutes that counts. The days we miss are the days our metabolism falls backwards to zero and that's where no extra calories are being burnt to reach our goals.
There are also the gym junkies out there who put in the 2-hour sessions on the gym floor, 5 times per week... with a bench press here and a few curls there plus a 2-3 minute break between sets. Their heart rate rarely reaches the minimum 120 beats per minute for this 20x7 rule and would never get over this continuously for 20-minutes because of the 2-3 minute break between sets.
Stick to my 20 minutes 7 days per week rule and it will keep your metabolism firing, your heart and and lungs healthy and you will see your results come quicker within 1 week!


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Habit 2: Eat 1600-2000 calories Rule

  • Firstly raise your metabolism with 20-minute Workouts
  • Choose a realistic meal plan with flavour
  • Fuel your muscles with 1600-2000 calories /day
  • Reach your goal weight with healthy sweats & treats
Let me open this one up by asking you a question and the walk you through the real simple steps to success. Do you know exactly what you ate today and exactly how many calories were in everything you ate? Sounds boring right?! That's because counting calories is boring and such diets typically have no flavour.
I touched on this in my last blog and I want to expand a little further this week. A healthy adult who has a day job, catches up with friends after work, has a family at home or all of the above, should be eating 1800-2000 calories per day. This will keep you healthy and combining this with my 20x7 rule will get you to your goal weight.
Where I find most people go wrong is they don't know how many calories they ate and the short term diets they choose are around 1500-1600 calories per day with no taste. I like to do all the thinking for my clients by counting all the calories, so they don't have to, planning out their meals and get them cooking full flavour meals that they are excited to cook with my meal plans.

Lemon Chicken Club Sandwich with Avocado Smash
Lemon Chicken Club Sandwich with Avocado Smash

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Habit 3: the 7-21 Day Habit

  • Start with just 1 workout & healthy meal
  • Work up to making it a 7 day habit
  • Choose one of my realistic weekly workout & meal plans
  • Form NEW habits over 21 Days to boost YOUR fitness
It takes 3 days to break a habit and 21 days to form a new one. Does that sound familiar? You have a long weekend, spend 3 days off your diet and fitness, then it takes you the next 3 weeks to get back into your fitness rhythm again? That's just human nature!
So now you know this natural human flaw that we all have, lets break it down into small steps and goals so we form a new habit. Today spend just 20-minutes exercising to reach your minimum of moderate intensity exercise (120bpm/heart rate). Then cook a healthy full flavour meal with leftovers, maybe even try one from my app. Then do it again tomorrow and for the next 7 days forming a week of new habits.
That's 1/3 of the way there and 1/10 of your way to Christmas and achieving your 2016 fitness goals. Maybe even try one of my meal plans and workouts for the next 7 days to nudge you into the right calorie intake and calorie burn. Good luck guys, and don't forget to keep me posted on your results!


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