Congratulations, you just built a
shitload of self-efficacy.
I realize that Phase 1 is by far the
longest portion of this book, but now you know more about the science of getting in shape than the vast majority of fit people
do. You may not realize it now, but this information is going to serve you well in the future.
To recap:
- Think about why you’re doing this. What are your
long term goals for looks, health and performance?
- Build self-efficacy before engaging in an exercise program. Have a positive
attitude. Start slow and focus on learning to love it. Avoid the all or nothing mentality. Decide that you are going BE an
exerciser. It will become part of who you are.
- Realize just how bad being overweight is for you and how much it will improve
and lengthen your life when you get in shape.
- You’re stuck with the genetics you have so suck it up.
- In order to lose weight
you have to burn more Calories in a day than you consume.
- There aren’t any metabolism boosting tricks. Ignore them all
and just focus on working long and hard at burning Calories.
- Insulin is an innocent bystander. Don’t worry about understanding
or managing your endocrine system.
- Your number one goal should be permanent lifestyle change. Everything else will follow after this.
- Plan the gradual integration
of exercise and improved diet into your life in several phases.
- Make exercise and healthy eating a top priority and you
will find time to do it.
- “Visual” supplements suck. Don’t take them.
- Anabolic steroids are bad. Be afraid.
- Remember the seven
rules of healthy eating:
1.
Get most of your Calories from the grocery store
2. Limit processed / refined food
3. Eat more fresh
fruits and vegetables
4. Limit fat intake
5.
Limit liquid Calories
6. Eat more fish and less red meat
7.
Quit eating so damn much
- Learn to love weightlifting,
keep changing your program and work with intensity.
- Think hard about becoming a runner, and/or pick another type of aerobic training
that you enjoy. Do it long and hard.
- You can exercise if you’re only sick above the neck, and don’t if it is below the neck.
- Alcohol is bad. Limit
it or avoid it all together.
- Smoking of any kind is also bad. If you’re having problems quitting, then just start exercising
and quit later.
Well done. You are now ready for Phase
2.
Go to Phase 2
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