We calibrate with weekly tasks rather that accompany our daily trials. The reason for this is to firstly build good habits – but also to understand consequence in all forms. Missing a daily task has no rewind. You missed that chance, now it’s gone. This is fundamental for life.
Here we have a snowballing effect. Miss a day, there’s double to be done tomorrow. Triple the next day. So, engage and execute consistently, or risk being engulfed.
STEP GOALS OPTIONAL DEPENDING ON SITUATION
WEEK 1: 70,000 steps (10,000 steps per day)
WEEK 2: 84,000 steps (12,000 steps per day)
WEEK 3: 98,000 steps (14,000 steps per day)
WEEK 4: 112,000 steps (16,000 steps per day)
WEEK 1: 2 litres of water per day minimum
WEEK 2: 3 litres of water per day minimum
WEEK 3: 4 litres of water per day minimum
WEEK 4: 5 litres of water per day minimum
JOGS CAN BE REPLACED WITH SKIPPING OR EVEN GOING UP AND DOWN STAIRS
WEEK 1: 2 max effort jogs (logged)
WEEK 2: 2 max effort jogs with 10% improvement on week 1
WEEK 3: 3 max effort jogs (logged)
WEEK 4: 3 max effort jogs with 10% improvement on week 3
Addendum: If you are struggling with jogging especially with the knees – replace with brisk walks or bike rides. If you like riding bikes, sub them in for the jogs regardless – you’re way more likely to complete cardio that you enjoy.
WEEK 1 CALIBRATION
Use TDEE Calculator to measure required daily calories
Monitor calorie intake on days 1-4 with adjustments made for days 5-7
WEEK 2: At least 1 meal per day prepped 5 days per week. Eliminate 1 unhealthy habit / food
WEEK 3: At least 2 meals per day prepped 5 days per week. Eliminate another unhealthy habit / food
WEEK 4: 2-3 meals per day prepped 6 days per week. Bonus work: eliminate another unhealthy habit / food