It can take anywhere from 18 to 254 days for a person to form a new habit and an average of 66 days for a new behavior to become automatic. Now while this generally applies to habits of work, I strongly believe it applies to fitness and healthy life as well.

No1 Drink 2-3 liter water everyday

You’ll see changes in weight and skin as hydration is important for all cells and systems in our body to function properly. Water have a lot of different functions, such as:

— Transportation of oxygen and waste products, waste product could be excess fat burned while running
— Moisten tissue such as our skin, remember how dry and cracked you are in winter?
— Lubricate joints so you can move freely and lift weights
— Helps dissolve nutrients and make them accessible for your body

Without water we get dehydrated and if worst comes to worse, we die.
But we can also die from too much water, so to make sure to stay healthy and hydrated have a bottle of water near by and take a sip every other minute or so. Aim for 2-3 liters per day for best health.

No2 Eat 2X your bodyweight protein everyday

Watch your weight and shape magically transform. The human body needs energy to survive, we can make energy from carbohydrates, fats and protein if we need. Muscles can only be built from protein which we cannot synthesise, we have to get from the food we eat.

Carbohydrates → glucose which is our primary form of energy as is gives fast release, carbohydrates which are not used instantly are stored in our muscles for later, if that storage is full excess turns into fat and then stored for later.
Fat → fatty acids which can be used directly or stored for later.

Protein on the other hand, is converted into amino acids — amino acids are not used for energy. They are building blocks for muscle tissue and other parts of the body. However, if the body needs energy fast because we are moving and there’s not enough carbs, fats or amino acids in the blood, it will liquify your existing muscle to release amino acids to use as energy as it requires less energy than unlocking fat cells and using stored fat.

Aim for 30g protein each meal and eat every 3-4 hours. Don’t go out running fasted, drink a protein shake before you go.
Do you need to smash a protein shake after workout? The answer is yes, if you haven’t had any protein for 2-3 hours before. Lastly, to ensure you rebuild your muscles properly during your sleep, eat a steady meal with protein, fat and carbohydrates before you go to bed.

No3 Exercise 5 days per week and rest 2 days

This is kind of directed towards normal people, it’s totally fine to workout 6 times per week if you’re a bodybuilder and training for a specific goal. You still need to take time off from destroying your body as we rebuild in this phase. Most of your muscles are being made in your sleep, when you let your body rest. Continuously putting pressure on your joins and muscle tissue inhibits real growth. Watch your weight and shape really make changes as you take some more time to rest, and I’m not saying you need to lay in bed like a whale, go for a walk, do yoga, stretch and or spend time with family and friends.

I used to train everyday when I was working in the reception of a gym, trust me when I say this only made the stress worse. I injured myself because I didn’t allow for it to recover and relax properly.

Volume per week is what makes us progress — you can get the same volume and make it more effective in 5 days, rather than spread it out over 6-7 days. Most likely you’ll end up with junk volume anyway.

No4 Cook your own food everyday

Did you know you could make most of the food you get for take away or uber eats yourself and it doesn’t have to be complicated? Watch how your weight and gut system will flourish if you just cut out all than unnecessary stuff they put in our food to make it cheaper to produce, last longer and taste batter.

Chemicals and conservatives: We don’t need these, food can last for up to 5 days in the fridge if you prepare it by yourself. Even longer if you freeze it.
Lots of excess fat: Yes, can be found even in salads, just look at the dressing. It’s often unhealthy fat because it is cheaper.

You can cook these meals for yourself, it’s not even complicated to make a hamburger, pizza or even a pad thai! I have recipes that are under 500 calories with over 30 gram protein! Trust me, I am lazy in the kitchen as well, so there’s just not a lot of different and hard to find ingredients.

No5 Track your progress everyday

You’ll be surprised how much your weight and life changes from just tracking your progress. The motivation you get from celebrating wins such as staying consistent for 7 days straight, seeing the scale change from week to week and seeing difference on your body from month to month. It’s easy to forget if you don’t keep track, the reflection in the mirror can depending on what your mind want you to see.

Different ways of keeping tack:

— Keep a journal in your phone
— Use an app such as MyFitnessPal — I’VE GOT A FREE GUIDE! ↓
— Take photos of you, mirror refection and or the scale

Also learn from your mistakes, don’t stop or start over because you had one bad day and 29 good days. It’s ok to go off track sometimes, life is not linear, we get cravings and things come in our way of getting the job done sometimes. Don’t let it discourage you, just get back on the horse and ride with the wind.