Here you have it, a comprehensive start-up manual to increase the exercise capacity of even the most sedentary people! Try this for just 3 weeks and I bet you will start to notice small but substantial differences. No, you won’t lose 40 pounds, but your clothes may fit differently or tying your shoes won’t be such a chore.

This manual is simple: implement 3 nutritional, exercise and motivational guidelines each.

Nutrition

1. Stop drinking sugary drinks: Stop drinking all soda and other sugary drinks because they are simply wasted calories. Eliminating a 140 calorie soda per day will allow you to cut more than 14 pounds of calories a year!

2. No more processed snacks: Instead, eat nuts and fruits which are perfect and convenient snacks that will also help give you energy. Stop eating junk, processed snacks and start eating fruits and nuts.

3. More Vegetables: For every meal, at least half of your plate should be vegetables (non-starchy vegetables). This is one of the keys to losing weight, because vegetables keep you full longer and you can eat more for fewer calories (compared to other foods).

Exercise

1. 45 minutes of activity a day – Commit to walking at least 45 minutes a day. Being active every day is the way to get results. For example, if you burn just 250 calories in a walking session, that’s more than 25 pounds of calories a year!

2. 3 Strength Training Sessions a Week – Choose 5 exercises at home and perform each exercise for 3 sets of 10-12 reps. You can perform them with dumbbells or with your own body weight. Keep training fast and intense (below).

3. Do everything at high intensity – When you exercise, do it at high intensity! This will help you burn more calories and increase the amount of calories you burn after exercise (EPOC effect)!

Motivation

1. Write Everything – Record all of your activities because as you progress to the end of the challenge and beyond, you can see on paper how much stronger you have become, which will also provide instant motivation.

2. Selfies work: Selfies can be one of the greatest motivational tools to help you get the results you want. As you go, you may notice that a lump or two has disappeared or you may notice that your arms are more toned, either way, you will be incredibly motivated to keep going!

3. Get Together – Maybe you have a friend at the gym and you are both getting bored with your routine. Doing this together will encourage and motivate you both to be healthier! Trust me this time!

Wrap

There you have it, implement these 9 steps and you will start to notice changes after just 3 weeks! So finally, I toast you and your health. Now go out and take what’s yours!