RYPT Beginner’s Health Guide Stage 4
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 Four:
Lifestyle:
Last week: 2 litres of water per day (minimum).
Adding on from this tip, monitoring caffeine levels will assist greatly.
Alcohol – this is a huge one and a struggle for most people so I’m not going to suggest wholesale changes.
Adding on from this, increasing fruit and vegetable consumption is a vital ingredient to digestive health.
Following from the opening weeks, hitting a solid 5 portions a day will drastically help with your energy. Remember, ensure that portion sizes are ample.
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.
Alcohol can also affect sleep, so ensure that you aren’t having heavy binge sessions as these can have a knock on impact for days to come.
Exercise:
Last week:
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!
This week. Let’s begin to push for 12,000 steps consistently plus two day a week of moderate cardio (eg swimming, cycling, intense walking, sports or running). You will feel so much better after this and it becomes incredibly addictive.
Going from a position of two moderately intense cardio days, adding one higher intensity session (where you get a sweat on) is the next step.
Ensure that this is something you enjoy and push yourself to about 7 / 10 maximum effort. However, ensure that you are comfortable at all times
Nutrition:
Last week:
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.
Meal preparation:
Having a routine for your meals is vital. Guessing and making it up as you go will not work.
Take an extra 15–20 minutes from your week to properly plan your food shop. Not only will it be healthier but your weekly shop will be much faster too.
If you need assistance, request an RYPT online Nutritional Evaluation and let me help you get healthier.
Moving into week five, I would advise trying these new things and finding what you’re happy with incorporating into your routine.
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