DAY 4 – Try To Go To Bed at the Same Time Every Day
We all know humans need plenty of sleep. The target here is 7-8 hours per day. It does NOT make you an over-achiever to get by on less! It makes you function more poorly and can actually shorten your life in the long run.
Equally important is the consistency around when you go to bed. If you go to be during the work week at 10:00pm, you need to stay as close to that time on the weekends as well. Your body doesn’t really care if it’s the weekend and you NEED to party. Your body will function much better and your sleep quality will increase if you get consistent about your bed time…all the time.
DAY 3 – Increase your water intake by one full 8 ounce glass per day.
If your intake is already good (meaning somewhere near one gallon per day) you can try to cut out 1 glass of ‘negative’ fluids such as soda, diet soda or alcohol. Cost: essentially $0.00.
Previous Days – Review
DAY 2 – Cut out at least 1 serving of sugar.
You knew this one had to be there. The food companies LOVE sugar and have hooked (literally!) millions of Americans on their products. If you die, they will simply move on to the next victim. No remorse and no real consequences…Think about that…
This could be in the form of soda, cookies, alcohol or even bread, rice, cereal, crackers or pasta. Psychologically, you should treat sugar like the addictive toxin it is. You will notice you start feeling better IMMEDIATELY!
DAY 1 – Add one lifting workout per week to your routine. LIFT WEIGHTS MORE!
Not sure what to do for a workout? Please just email me and I will send along two workouts for you to use. These can be done in any gym and will help you maintain or build vital muscle mass.
The primary point here is the MAJOR need for you to do more strength training along with any cardio-vascular activity you may be doing. Remember: cardio is only 1 aspect of overall health. It is FAR from the only activity to work on.
The research on strength training coming in these days is OVERWHELMING. Evidence shows you can improve your metabolism, keep vital muscle mass we naturally lose with age and even improve brain function. Start this week!