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Hey everyone! Sorry I couldn't post yesterday. I had to call into work because my truck broke down 40 miles from home on Tuesday night. I was working on that stupid truck all day yesterday. Good news though. The truck is now back in business and my stress levels are back down.
I wanted to list the things that I think contributed to me meeting my weight loss goals in hopes that it may help someone else. And please remember, this is what has worked for ME, your mileage will vary. I will post one tip per weekday.
Tip 20 of 25
Try the "frequency method" to get better at things that you currently suck at!
This one was a new to me and is a little more exercise related than diet related but I think anyone can benefit from the idea. I learned about the frequency method from strengthvillian.com.
Currently I am doing frequency chin ups because, well, I suck at chin ups. Just a few months ago, the first time I tried to do a chin up, I knocked out a whopping total of 2. So for my example, I will use Chin Ups as my exercise. (This can be done with any exercise or process really, pushups, squats, lunges, yoga, speaking Spanish, whatever)
For the first week you start off by doing 1 chin up every few hours throughout the day to reach a total of 8 per day. Then the next week you do 10 chin ups per day. The next week you got to two chin ups at a time and do them 6 times a day, then do two 7 times the next week. You continually progress to more and more chin-ups spread throughout the day. I can’t believe that I will end up doing 70 chin ups just this week and when I add in my chin ups from last week we are looking at 126 chin ups in two weeks which means that I am getting better at doing them because, well, I am doing them. It takes very little effort to get better at things using the frequency method. Maybe it works for non-exercise things too! Try it!
Here is an example of the chin up program. Remember to substitute chin ups with whatever you want to get better at. Maybe it’s something as simple as touching your toes or saying your alphabet in reverse?
Frequency Chin Ups - Every Day (Never performed to failure)
• Week1: 8 singles / day
• Week2: 10 singles /day
• Week3: 6 sets of 2 /day
• Week4: 7 sets of 2 /day
• Week5: 5 sets of 3 /day
• Week6: 6 sets of 3 /day
• Week7: 5 sets of 4 /day
• Then keep going and going and going until you are totally awesome!
Diet Calendar Entries for 21 August 2014:
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2327 kcal
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Fat: 163.58g | Prot: 145.78g | Carb: 75.38g.
Breakfast: HEB HEB Heavy Whipping Cream, Spectrum coconut oil, coffee. Lunch: Mixed Salad Greens, John Morrell Off the Bone Smoked Ham, Borden Shredded Cheddar Cheese, Fresh Express Baby Spinach, Broccoli, Ranch Salad Dressing, Boiled Egg, Red Delicious Apples. Dinner: HEB Jumbo Virginia Peanuts, Hill Country Fare String Cheese, Now Sports Whey Protein Isolate, Milk (2% Lowfat with Added Vitamin A). Snacks/Other: Skippy Natural Super Chunk Peanut Butter, Milk (2% Lowfat with Added Vitamin A), heb greek yougart, So Delicious Coconut Milk Unsweetened Vanilla, Now Sports Now Sports Whey Protein Isolate, Stevia, Hodgson Mill Milled Flax Seed. more...
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2617 kcal
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Activities & Exercise:
Desk Work - 7 hours and 30 minutes, Resting - 6 hours and 45 minutes, Walking (brisk) - 4/mph - 30 minutes, Driving - 1 hour and 45 minutes, Sleeping - 6 hours and 30 minutes, Housework - 1 hour. more...
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