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 Make
this the year you LOOK GOOD NAKED! (page 2)
Your nutrition plan:
a. Your nutrition plan should consist of 4-6 regular meals each
day, every 3-4 hours. Notice I did say "meals" not "snacks."
Get in the habit of eating balanced meals, with a serving of protein
the size of your palm and a serving of complex carbohydrates the
size of your fist; include a cup of vegetables with at least two
of your meals.
b. Keep a daily food and exercise journal. You want to be
able to identify exactly what you're doing a month down the road.
You don't want to be playing guessing games. If your progress slows,
your journal will quickly identify areas in which you may be slacking
off. You want to be honest with yourself.
c. Drink 10-12 glasses of water everyday!
d. Maintain your plan for six days out of the week and have one
free day. On your free day, eat WHATEVER YOU WANT. Treat yourself!
Remember, if you do something once a week, it's a treat, if you
do it 2-3 times per week, it's a habit. Habits either take you
closer to your goals, or they keep you right where you are.
e. Ask yourself regularly, "is what I'm eating taking me closer
to my goal?" If it does, continue eating it. If it doesn't,
make a better choice.
f. Evaluate your progress monthly and reward yourself for your
accomplishments. If it seems like nothing is happening, review
your food and exercise log. Ask yourself, "on a scale of 1-10, how
committed am I to my plan?"
Remember that transformation is a process! And you cannot transform
your body without also transforming your life! So if the plan that
I've outlined for you above is too lofty a goal, then why not set
yourself up to succeed by focusing on one new change at a time.
Here's what it looks like:
Change #1: Pick one meal, any meal, and focus on making it
the most healthy and nutritious meal of your day -- according to
my nutrition guidelines and recipes in the latter part of the book.
Make it the same meal everyday for one week. My recommendation is
to choose the meal that is the most challenging for you. If you
usually skip breakfast, choose breakfast. Do you usually run to
a fast food restaurant for lunch? If so, choose lunch. If all your
meals are equally as challenging, just choose one.
Change #2: Choose another meal and focus on it everyday for
one week. It is important to note that at the end of each week you're
not discontinuing what you've been focusing on, you're just adding
a new habit.
Cumulatively, at the end of your first month, you're eating
four healthy nutritious meals everyday. Continue adding small weekly
changes and at the end of one year your life will have been given
an upgrade! Remember what I said earlier, big transformation comes
about by making small changes consistently over time.
Eating for athletic performance while trying to change your body
Keep in mind that eating for peak athletic performance is very different
from eating to change your body. To perform at your best in an athletic
event, you will need to consume more complex carbohydrates than
you would normally eat on a body transformation program. Therefore,
on the days prior to your event, increase your consumption of complex
carbohydrates by 25%- 50%. This depends on the intensity and duration
of your activity. On the days you're not competing, follow the above
nutrition plan.
Del's 12 month challenge
My gift to you for the next twelve months is to personally work
with you to make this the last year that you ever make another New
Year's Resolution. Each month, I will personally coach you (via
email and special reports) on various elements of the Creating Unstoppable
Possibilities process; starting with Developing the Success Habit
as outlined above. Together we will explore your dreams and develop
a personalized plan just for you. At the end of the year, I will
select a grand champion; that is, the person who have made the biggest
transformation in his/her life. For more details and to sign up
for free, visit my website at delmillers.com.
As you embark upon your new journey, here's something to keep in
mind. If you start with the mindset that success is eminent and
failure is not an option, you can never fail. Happy New Year!
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