The Whole Life Challenge starts today. Have you heard about it? If you haven’t, I can only assume you’ve been living under a rock and you’ve been skipping class…
Throughout the challenge we are going to be posting material to help you get the best results possible. Today will be a brief introduction.
If you haven’t signed up, go ahead and sign up here. No ifs, no buts, just do it already.
For those of you who are on board, here are a few things to do and think about on the first day to help you get the most out of the next 8 weeks.
How do you know if you made progress unless you measure something? It is very easy to be subjective when it comes to your performance and your appearance. The skew can be both negative and positive. Sometimes you are underperforming relative to where you think you are. Sometimes you can actually be doing better than you think. Remove the guess work by taking a few simple steps.
Take some photos: one from the front; one from the side and one from the back. Make sure you take note of the day, time of day and conditions of the photo. Take the re-test photos under exactly the same conditions: same light; same time of day; same pants etc. We aren’t fitness models, I know. But it is pretty awesome to watch yourself getting leaner! You don’t need to share these with anyone, but of course, if at the end you’re thrilled with your results, we’d love to see them! By the way, don’t bother with callipers for body fat testing. In my opinion, pictures are more accurate. If you want a number, show me the pic and I can estimate your bf to 3 decimal places…
Take a weight measurement: again weight isn’t everything. But if you have fat to lose, then you most likely want to see this number come down. Yeah, sure, muscle weighs more than fat and all that jazz. But still if you’re getting leaner, chances are your weight should be coming down (there are exceptions, you know who you are). You can reweigh throughout the process if you like, but no more than once per week. Again make sure to weigh under the same conditions.
Take some body measurements: this isn’t necessary, but can give you a fuller objective picture. We can help with this if you want. You should be most interested in waist, glutes, chest and thighs.
Benchmark workout: we will be doing a benchmark workout next Saturday. For the love of GOD, write down your score!
We are going to get into more depth on this, but for now, here are a few guidelines. Some of this won’t apply to all of you. You know who you are. If you’re not sure, then it’s safe to assume that the below DOES apply to you:
- Eat paleo. No grains. No processed foods. No refined sugar. Eat meat and fish, vegetables, nuts and seeds, some fruit, little starch and no sugar. That’s it. Simple.
- Eat protein at every meal. Aim for a palm sized portion. About 100g for ladies, 150g for men (cooked weight).
- Away from training, add vegetables and / or fruit and ONE source of healthy fat: olive oil, grass fed butter, nuts, avocado, eggs, oily fish etc. (some of these are protein / fat combos).
- Eat all of your starchy carbohydrates before and / or after training (paleo carbs are basically root vegetables: potatoes, sweet potatoes, carrots, squash etc.). Add veg. Have less fat at these times to promote glycogen absorption.
- Drink plenty of water. 2l is a BARE minimum. I drink at least 4l per day. GOML.
That’s about it for now. Any questions, post to the FB group.