Hey There!
Let me get right to the point! I lost 2LBS this week doing just what I said I would do last week!
I worked out 5 days and ate better and smarter than I had done any week in the past 6 months!
I am pretty happy and proud and it was really great to see the needle on the scale go down this week! 2 LBS more down and I am back on my way!
This week I got into Bob Harper's book "The Skinny Rules." If you have ever seen The Biggest Loser, you have probably seen Bob. He is one of the trainers and coaches on the show. This book is great so far (I have not finished it yet) and the premiss is that he is providing 20 simple rules that if done for the rest of your life, will get you skinny and keep you skinny.
He does not give any rules that are extreme or that are not healthy to do everyday. Some of them are tough and some of them are really straight forward and obvious. There is really not much of anything in the rules that most people have not heard of and most people would agree are things you need to do to get and stay thin. Here they are:
1. Drink a large glass of water before every meal - No Excuses.
2. Don't drink your calories.
3. Eat protein at every meal - or stay hungry and grouchy.
4. Slash your intake of refined flours and grains.
5. Eat 30 to 50 grams of fiber a day.
6. Eat apples and berries every single day. Every single day!
7. No Carbs after lunch.
8. Learn to read food labels so you know what you are eating.
9. Stop guessing about portion sizes and get it right - for good.
10. No more added sweetners, including artificial ones.
11. Ger rid of those white potatoes.
12. Make one day a week Meatless.
13. Get rid of fast foods and fried foods.
14. Eat a real breakfast.
15. Make your own food and eat at least ten meals a week at home.
16. Banish high-salt foods.
17. Eat your vegetables - Just Do It!
18. Go to bed hungry.
19. Sleep right.
20. Plan one splurge meal a week.
He states that these rule are nonnegotiable, and also realizes that most people will not be able to or not be willing to follow all of them right away. He advises a "step down" approach to help you "move away from an old behavior and toward and new, healthy one a little at a time."He states that this is only a temporary step and you should work towards living all the rules the whole way.
About half of the book takes each rule and breaks it down for you. He explains why it is a rule and how to follow it. The rest of the book is sample menus and lots of sample recipes that meet all the Skinny Rules.
I have not made any of the recipes yet, but I am excited to and I will share how they work out.
My workouts were great this past week and I mixed in some cardio and some high rep weights with every workout. The longest I worked out at one time was 30 minutes last week and my goal is to do that again this week too. Since I am doing weigh-in Mondays again, I am considering a "week" to be Monday through Sunday. (pretty standard, really.)
That means that I am already 2 workouts into my 5 workouts for this week, as I have worked out both yesterday morning and this morning!
Take away for this week: Check out "Skinny Rules" by Bob Harper. So far, it really makes a ton of sense to me and he puts just about everything you need to be doing for the rest of your life into one list and into simple to understand terms. We may not want to impose more rules on our lives, but sometimes just telling ourselves that I am going to eat this and not eat that or do this and not do that, is easier to do if I can default to "I am going to do this because it is a rule and it makes sense and I want something different so I am going to do something different!" Try something different this week! Newsflash! You will get something different and it just might be amazing and just what you have needed!
Have a great week!
Scuba
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