January 21st, 2017

Habits of Highly Effective and Sexy Looking People

#ballisticstrength challenge day 14- Effective habits to reach your #goals. Mine is #mealprep. At work or on the road, I'll always have a bag of food ready to go.

A photo posted by Codey Hillis (@cod3nan) on Jan 21, 2017 at 9:28am PST

Key Lifestyle Behaviours of individuals who have successfully lost an average of 66 lbs and kept it off for 5.5 years (National Weight Control Registry):

• 55% of participants used some type of program
• 78% eat breakfast everyday
• 75% weigh themselves at least 1x / week
• 62% watch less than 10hrs of TV per week
• 90% exercise, on average, 1 hr per day
• 98% modified their food intake in some way
• 94% increased their physical activity, mainly by walking

The goal is to keep the goal the goal:

• Master the essentials, then worry about the details
• Follow a hierarchy of training (e.g. compound over isolation), as well as nutrition (e.g. cut back the candy before worrying about organic)
• Always have a Plan
• Create a priority list, not a to-do list
• Just like a dentist appointment, schedule your training and meal prep
• Use a countdown calendar to see your deadline
• Be proactive about eating.  Create a menu plan to follow.
• Organize your kitchen and office - trash your stash!
• Have kitchen essentials for facilitating your healthy eating habits (i.e. tupperware, slow-cooker, food bags, measuring cups, food scale, microwave, etc.)
• Shop from a list, don't go hungry, do it quickly, avoid the inner aisles, beware of marketing, pick whole foods with one ingredient and no label, resist impulses at checkout
• Shop for groceries online (e.g. Click and Collect)
  

Adapted from Tom Venuto's Body Fat Solution