Hey everyone, during my “Pilot” post I mentioned that I was going to cover mental, physical, and financial investment. And, in my “Week 2 Progress Report” I mentioned we were going to cover my “21 Day Challenge.” Well, on this very snowy North Carolina day, I figured today was a great day to discuss the mental and physical investment of transforming your body and eating healthier and how that can be developed through a “21 Day Challenge.”
The first thing I want to point out is that this is A “21 Day Challenge” and NOT THE “21 Day Challenge.” There are many out there with many different rules, but this is the one that I AM DOING and one that I developed on my own. The reason you’ll notice that there are a fair amount of 21 Day Challenges or a lot of other programs that key in on the number, “21” is that it is commonly believed (not correctly, mind you) that if you do something for 21 days, that activity becomes a habit. To learn more about the myth of this habit and how to actually form good habits just in life in general, check out this Forbes article.
Still, 21 days or three weeks is a good extended period for you to make changes and a good period of time for things to come up where you have to say “no” and stay committed and remind yourself of your goals both short and long term. If you do something for three weeks every day, you’re more likely to stay committed to it. That’s your mental or psychological investment. Your thought will be something like, “well, I’ve done it for this long…might as well keep doing it.” The physical commitment is that you’d be taking in the same calories or going to the gym day after day for 21 days so your body just gets used to working out and your body just gets used to a consistent caloric intake. It becomes your routine. Humans by nature love routines and are creatures of habit. A very easy example of this is when someone asks you, “what’s your drink?” Everyone has a drink and everyone has a story behind why that is. We want to repeat positive life experiences and forget negative life experiences.
Okay, okay. I know, just get to what the “21 Day Challenge” is, Cal! I got it, I got it. Here is what I’ve been doing and the rules I’ve been living by since January 2, 2018 and what I plan to be doing all the way through April 1, 2018:
- No Soda
- No Fruit Juice
- No Coffee (can’t say “No Caffeine” because some of the supplements I’m taking have caffeine in them)
- No Alcohol
- Only consume water (or soda water if you must) when drinking fluids. Liquid enhancers like MIO are acceptable. DON’T DRINK YOUR CALORIES!!!
- No Meals after 9 PM
- No Meals before 5 AM (notice that this is ideally eight hours without food. Ever wonder why they call it BREAKFAST? You’re supposed to “break” the “fast” while you’ve been sleeping. Check out the Wikipedia page if you don’t believe me.)
- 16 ounces of water before every meal and 16 ounces of water during/after every meal
- Get an hour workout in (or an hour-long equivalent workout in) everyday for 21 days.
- If you must snack, try to do it before 9 PM and only do it 2-3 times throughout the day. Make sure it’s not over an appropriate serving size. ***On the nights where I may work past 9 PM, I have a homemade casein protein shake with a homemade casein protein bar…and yes, I’ll have a video on how to make both in the near future!***
Okay, so there you go. For me, I’ll be following all of the nutrition rules for the full 90 days. For the working out, just 21 days in a row. You need rest days, one-to-two ideally. You need recovery days so that you can continue to improve your workouts, but working out for the first 21 days is one way to get in the habit of getting yourself moving for 60 minutes a day.