So over the last several months I’ve noticed great strides in pax performances. Men are getting faster, stronger, and accomplishing more physically than I’ve seen before. However, when I talk with individuals, a common complaint often arises – “I just can not lose weight”. It is a common occurrence I see every day with my patients. As Dredd has said you cannot out King your Queen. With the holidays upon us I felt it was a good time for a 40 day challenge. Is is not uncommon for people to go into the holidays expecting to gain a little weight. Unfortunately when you gain weight you feel bad about yourself which can then lead to /exacerbate holiday depression. This then leads to the New Year’s resolution. Essentially you go into each new year feeling down and depressed and we use January 1 as a time to shift course and “get back on track.” Wouldn’t it be great if we went into the new year without all the end of year baggage (pun intended).
This challenge will have three main components – Input, Output and Give Back…
- Input – Jocko says “Disciple equals Freedom”. However, by definition then Freedom must also equal discipline – In this challenge you will have the freedom to eat whatever you want but the disciple to eat no more than 2250 calories per day. That means if you want to eat a banana split and caramel iced latte go right ahead – just remember, once you reach 2250 calories for the day you are done. Record everything you eat (that handful of chips when you walk through the kitchen, a cookie from the break room etc) – you will be surprised at how many things we eat.
- Output – You cannot grow unless you tear down and rebuild – this is concept behind strength training and exercise. The challenge here is simple – exercise for 40 out of the next 50 days. Post at a bootcamp, go for a run, swim, workout between the ferns, but it must be at least 45 minutes of sustained uninterrupted exercise. If you work out more than once a day, do EC, or run for 90 minutes – good for you it still only counts for one day – Its a 40 DAY challenge not a 40 workout challenge (*see bonus below regarding input)
- Give Back – If you make all these changes for the better and no one except yourself benefits then you have failed. The first two parts should strengthen your body – this third part will strengthen your heart and mind. Give something back weekly (7 total)- It can be as simple as helping a coworker move or even lending emotional support to a person in need but a least once per week do something above and beyond that gives something back to a person in need.
*Bonus – If you get a second workout done in a day add an additional 250 calories to the total for the day. Do not add if it is not at least 45 minutes of sustained exercise. (yardwork, busy day on the job, playing with kids etc does not count)
Now no challenge can be accomplished without some form of accountability (thanks Linus) First and foremost you will a need a way to track calories – I suggest the app myfitnesspal. It has 95% of foods you eat with calorie information. Secondly you must weigh in – I suggest weekly – any more often and the changes are too small and the scale variability too great to see real change. If you follow this diet you will lose a proportionate amount of weight to how overweight you are. (Dr Seuss may gain weight) Third document- record your successes (and failures). Write down your daily calorie count. Record your weekly weight. Keep a diary of your “giving back” activities – what you did how you felt about it and how you could have done more.
Finally, I strongly recommend doing this with a partner. Identify another pax that has similar needs. Identify someone you can lean on, encourage, etc. Remember you are not alone – you have a shield lock – use it – hold yourself accountable by telling your partner what you eating – where you are posting, what activity you have done to give back for the week.
Remember Iron sharpens Iron.
This challenge will begin Friday Nov 1 and end on Friday December 20 with a special bootcamp/CSAUP on Saturday December 21st (more on this later). Yes this is a full 40 day challenge – you will push yourself for 40 out of the next 50 days. On your off days get the rest you need to recover but do not go crazy with your diet. Gains can be wiped out quickly if you are not careful. A good rule of thumb is to not exceed 3000 calories on your “off days”
Good Luck –