RYPT Beginner’s Health Guide Stage 2
- Comprehensive Beginner’s Weight loss plan
- Small change for big results
In conjunction with the “Lose Weight without Lifting a Weight” blog series, it will be targeted at basic fitness levels.
Helping people to change their lives if fundamental to RYPT and at the beginner stage it’s far easier to have an impact.
From a level of minimal fitness, this series aims to build you up towards a sustainable weight loss plan and would be what I would advise with all new clients.
Standard practice: find a measuring method that motivates you! It could be a tapemeasure (for waist and hips), bodyfat percentage (either scales or otherwise) or a basic fitness test. I’ll let you decide.
Let’s build on last week’s suggestions (you’ll find them in here too)
Week Two:
Lifestyle:
Last week: 2 litres of water per day (minimum).
Adding on from this tip, monitoring caffeine levels will assist greatly. If you are consuming more than 5 cups of tea / coffee / energy drinks I would suggest gradually weaning yourself to fewer. This may induce headaches and tiredness but will be beneficial for your health if done in a manageable way.
Sleep:
Last week: ensuring a minimum of seven hours sleep per night
Adding. to this, have a consistent routine before bed. Having a bath, reading or whatever it is, ideally it should involve at least 30 minutes prior without being in front of a screen of any kind.
Relaxing is a vital ingredient to a healthy lifestyle and without this, future weeks will become tougher.
See how this improves your quality of sleep.
Exercise:
Last week: Ensure that you hit 8,000–10,000 steps every day in your first week of this plan.
Hitting 10,000 steps should now be attainable and realistic. Throwing in a day or two of more than this (perhaps 12,000 or 15,000) is perfect to improving your wellness. Trust me, you’ll feel great.
Remember; big things start with small steps!
Nutrition:
One small step again here. Smaller, successful changes are far more beneficial than doing too much.
I sometimes struggle to get enough fruit and vegetables in daily but I’ll ensure that my lunch and snacks are packed for work in advance.
Being unprepared is the number one reason for nutrition slipping as temptation becomes even easier when we are hungry.
It really just takes organisation to become healthier. Plan and execute!
Moving into week three, I would advise ensuring that you have these basics nailed before things ramp up again.
Nothing strenuous this week just simple but effective.
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