Are you sick of training schedules and programs that were so extreme.
The Basics of workout
The gist of the workout is 3 parts:
Start with a painfully easy workout, like “1 pushup” or “2 squats”, that’s it. Be sure to pick an exercise you like (or can tollerate in small doses).
Do it every day for 1 week.
Every 7 days, add something new (but simple) to the workout and keep doing it for the next week.
The purpose of the workout is to be very long term, something you might do for years. So be sure to start with something very simple and move up from there because every 7 days you must add something new to the workout. Take care not to add something so taxing or time consuming that it impedes your ability to keep doing the entire workout every day.
For example, hold off on adding things like “run 1 mile” to your workout until you are months into it. For the first few weeks/months, keep the additions so easy that the “workout” almost makes you laugh.
Life is meant to be enjoyed you know
No, even if you start off with something painfully simple, keep in mind that you have to think where that workout will be in a year after 52 additions or more.
You might start off with “3 pushups” but after just 4 weeks, you might add a few more pushups to that, some squats and maybe some walking. By 6 months if you progressed too quickly you might be looking at a workout that takes 2 hours to complete and undoes the purpose of this workout; which is to keep you engaged in fitness for years to come.
Smile and relax.
There is a huge mental component to accepting the workout and physical movement into your life, don’t try and shove through that. Just giggle at the fact that your workout is 2 pushups, 5 squats and 1 situp.
Give it a try:
Go to the store and pickup a simple calendar you can thumbtack to the wall.
Write your workout down in the Sunday box.
Start doing your workouts!
Add an ‘X’ on the calendar every day you do the workout (similar to Jerry Seinfeld’s productivity secret)
Enjoy your life!
That’s it, nothing more to it.
The key to success is remembering not to add too much every Sunday; keep it simple, add an extra pushup or an extra squat. Try and remember what your workouts will look like after 52 additions!
If you find modifications to the workout that works better for you I’d love to hear about them!
What about Diet?
Don’t worry about changing anything in your diet for a while. Give yourself 6 months to get the feel for your workout.
When you do decide to focus on your diet, don’t focus on taking things away, just work on adding a few good things like raw foods, veggies and high-fiber foods.
Don’t walk into the job of modifying your diet with the assumption that your goal is to love eating raw soy beans, steel cut oats and tree bark. That just sets the bar in an impossible position that does nothing but demotivate and crush your spirit.
If you end up liking tree bark, great. If you still love cheese burgers and pizza, great too. Just try and add some veggies to that over the next few years. There is no “race to the finish line” with this stuff, just enjoy what you are doing.
As far as portion control goes, don’t worry about it for a long time. Let’s get some successes under our belts first.
Covers the most time zones – France
If you count everything, including overseas territories, then France claims the title by covering 12 time zones. The United States would be the runner-up with 11 and then Russia with 9.
Most likely to disappear beneath the waves – Maldives
With all the talks of global warming and rising sea levels, it is the residents of the Maldives that have the greatest reason to fear. With an average height of around 1.8 meters above sea level their nation is the lowest on Earth.
Most overweight population – Nauru
With over 95% of its population being overweight, the small island nation of Nauru is by far the fattest country on Earth. Its obesity epidemic is primarily attributed to the importation of western fast food that coincided with an increased standard of living in the 20th century due to the global popularity of its phosphate exports. It’s almost non sequitur almost.
Roads made of coral – Guam
Because Guam doesn’t have any natural sand, but rather coral, the island nation makes its asphalt using a mix of ground coral and oil rather than importing sand from abroad.
Has 350 sheep for every person – Falkland Islands ( UK )
With only about 3,000 people the Falkland Islands are home to approximately half-a million-sheep. Not surprisingly wool is a major export.
Oldest sovereign state – Egypt
This largely depends upon your definition of a sovereign state but if you are going by first acquisition of sovereignty then Egypt would be the first country in the world to achieve sovereignty based upon the formation of the first dynasty in 3100 BC.
Most lakes in the world – Canada
With over 3 million lakes 9% of Canadian territory is actually fresh water and over 60% of all the lakes in the world are found within its borders.
Least likely place to meet your neighbor – Mongolia
At 4 people per square mile Mongolia is the least densely populated country on Earth. Compare this to the Mong Kok district of Hong Kong that has the highest population density in the world with 340,000 people per square mile.
Largest number of tanks – Russia
It is a strange title to hold, but Russia has by far the most tanks of any army in the world (21,000). Unfortunately for the mother land most of these outdated machines are tributes to its past, and although outnumbered (16,000), the United States has a much more advanced tank inventory.
The land of no rivers – Saudi Arabia
Sounds a bit strange doesn’t it? For a country as big as Saudi Arabia there has to be at least some sort of flowing water. Well, there isn’t. Most of their fresh water comes from desalinization plants or underground reservoirs.
Youngest population of any country – Niger
Generally the world’s youngest country is determined by calculating the portion of the population that is younger than 15. Presently it is Niger that holds this distinction with roughly half of its population having barely reached puberty (49%).
Most diverse country in the world – India
In almost every category culturally, economically, climatically, racially, linguistically, ethnically, and religiously India is either the most diverse countries in the world, or the runner-up.
Fastest disappearing nation – Ukraine
With a natural decrease in population of .8% annually, between now and 2050 Ukraine is expected to lose around 30% of its people.
Most of its citizens live abroad – Malta
After some rough economic times coupled with an increased birth rate, Malta experienced significant immigration. It was so significant that there are now more Maltese living abroad than within the country itself.
Smaller than Central Park in New York City – Monaco
Although Vatican City is smaller (.17 sq mi) than Monaco (.8 sq mi), unlike Monaco it doesn’t have any permanent residents which leaves Monaco as the smallest permanently inhabited nation in the world smaller than Central Park.
Almost entirely covered in jungle – Suriname
With 91% of its land covered in jungle Suriname’s half-a-million residents live primarily along the coast near the capital. Only 5% of the population (mainly indigenous people) live inland.
Largest country with no farms – Singapore
Although there are a number of small nations in the world that show no hint of having an agriculture based economy, (take Vatican City for example) Singapore is the largest of these urban city-states.
Most languages spoken – Papua New Guinea
Although English is its official language, only 1-2% of the population actually speak it. As the most linguistically diverse country in the world, over 820 languages are spoken in Papua New Guinea or 12% of the world’s total.
Most educated people – Canada
With 50% of its population having been educated at the post secondary level, Canada easily has the most educated populace in the world. It is followed by Israel at 45% and Japan at 44%.
The country desert – Libya
With 99% of the country covered in desert Libya is one of the most arid places in the world and in some regions decades may go by without a single drop of rain.
Least peaceful nation in the world – Somalia
Although for the last three years Iraq has been ranked as the least peaceful country in the world, according to the Global Peace Index Somalia overtook it this year for the top spot.
Produces most of the worlds oxygen – Russia
Siberia is home to approximately 25% of the worlds forests that span an area larger than the continental United States , making Russia the largest converter of CO2 into breathable compounds.
World’s largest opium producer – Afghanistan
Producing a whopping 95 percent of the worlds opium, not even 10 years of occupation by American forces have slowed down the industry.
Most people behind bars – The United States
When it comes to incarcerating its population, the United States is the world’s uncontested leader. With 2.2 million people behind bars it has 5% of the world’s population but 25% of the worlds incarcerated population. China comes in second place at 1.5 million and Russia comes third at 870,000.
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