5 Ways To Change Your Life In 2 Weeks
Spoiler *It’s about setting achievable goals
The Catalyst
I decided to quit smoking. Big deal, right? Well, it is a big deal for me. I have tried countless times and it has always resulted in failure. I don’t know why, but this attempt feels different. I mean, I bought a bloody book on how to stop and I’m about halfway through so I must be serious about it.
Change is in the air.
I’ve been looking back on some old pictures of me from three years ago. I look good. I look fit. I look healthy and ready for war. It depresses me that I have let it slip. I want to talk to that guy and ask him how he did it. Luckily, the guy is me so…
Listening To Younger Peter
I am putting together a list of things I did daily back then and I’m going to follow them.
Disclaimer: This is not a six-pack abs thing or ultra-marathon David Goggins thing. This is light advice that worked for me and I am going to use it again. Within 2 weeks you should see a noticeable change in how you feel and look. No, you won't have a six-pack, but you will be in a better place mentally and physically.
2023 weight: 93kg
2020 weight 82.5 kg.
Goal: To feel good. So, I guess that means 83ish. It’s the weight where I feel most at ease and fit.
The List
Number 1
Squeeze a lemon into some warm water. Drink it. Drink water. Don’t eat (If you don’t like fasting or exercising in the morning or simply can't, skip to number 3.)
Number 2
Get 3 to 4 thousand steps in before you start your day. This can be at a park or even in around the block. If it’s bloody freezing outside do 10 jumping jacks, 10 squats, and run in place for 60 seconds. Take a shower. It doesn’t have to be cold but try slowly changing the temperature to cold and then to hot. It’s satisfying and does the job. No need to go full-on Wim Hoff.
Number 3
I suggest fasting until dinner but that’s not for everyone. So, if you don’t want to fast, I suggest having 3 boiled eggs for breakfast with a banana. For lunch, I suggest some rice, protein, salad, etc… stay away from soups and sauces. Dinner should be light and have plenty of fiber (helps get the morning poo out of the way early). I always used to have a huge chicken salad with some crackers. It’s ok to be boring.
To Expand:
I had a coach about 6 years ago who suggested that I have at least 6 boiled egg whites in the morning. It worked well for me as it was quick and easy but that might not be for everyone. Frying 3 egg whites and putting them on some brown bread toast works well. You can even throw some avocado on it. I don’t, but only because avocado annoys me.
I always avoid lunch unless it’s fruit but if you must eat go for light salads or some tasty rice and tuna.
If you do decide to eat all the meals throughout the day, dinner has got to be light.
If you decide to fast, dinner can be more filling as long as it’s not something crazy like 2 mig macs and a and of ice cream.
Number 4
Don’t do weights. Do my 20, 20, 20, 20 workout. (420)…. (LOL)
I always fall into this stupid trap and I fell into it again this year. If you want to trim down, it does not make sense to lift weights.
Instead focus on 20-minute jogs on the treadmill, 20 minutes on the bike, and 20-minute body weight exercises like squats, pull-ups, push-ups, sit-ups, and planks. The reason I stopped doing them is because they are hard and lifting weights is easy. Finally, 20 minutes of stretching and cooling down.
My 420 exercise is great for beginners as it gives a simple structure that is easy to follow. I don’t know why I stopped. I’m just lazy, I guess.
To Expand:
20 minutes on the treadmill. 3-minute walk, 2 minute run. Rinse and repeat till done.
20 minutes on the bike. 8 minutes of low intensity followed by 2 minutes of high intensity. Rinse and repeat.
20 minutes of body weight and core. This is where I follow David Goggins’ nickel and dime method.
Do as many pullups as you can for 5 minutes. If you can only do 3 pullups in the five minutes that’s fine. Trust me, you’re still making progress.
5 minutes of push-ups. Again, take as many breaks as you like but try to keep going.
5 minutes of sit-up variations. Leg-ups are great but you can find ones that work for you. Choose three styles and do them for the 5 minutes.
Finally, do 3 minutes of planks. I know, I know but you can break them down. 30 seconds on. 30 seconds break. It gets easier. Do that with the planks for 3 minutes.
For the final 2 minutes do some squats using just your body weight. Take breaks where needed.
For the final 20 minutes, 10 minutes of resting and stretching. Focus on your breathing and try to hold certain positions for at least 30 seconds.
The final 10 minutes should be spent walking at a low pace on an incline.
Number 5
Kick some bad habits.
We all have them. Pick one and attack it. Mine is smoking. I need to get a handle on it. But it doesn’t have to be something huge. Maybe you are a clean non-smoker. Maybe you just need to use less milk. Maybe you just need to drink one less cup of tea or coffee a day. Make it achievable!
Smoking is my big one but I have decorated it with other goals that are achievable and will give me confidence such as; Making the bed, brushing my teeth at least 4 times a day the correct way my dentist wants, and flossing twice a day instead of just at night. Make the bed nicely. Hoover once a day. Refill water containers and organize water bottles.
Granted, I will fail at some but if I can do 60% of those little things it will automatically put me into a better situation.
Ok, enough writing. Time to get my steps in.