I was advised to come up with five simple goals to follow day in and day out to meet my fitness and weight loss goals and reduce the risk of quitting or cheating. My end objective is to get back into law enforcement which I am in no physical condition to try for any time soon. So I came up with these rules. I'd like any advice or criticisms you guys might have.
1. Try to meet my macro nutrient goals every day.
I don't find counting calories amusing. However, I understand that caloric deficit is essentially the only way to lose weight, but I also understand that weight is not exclusive to fat. In fact, most initial number losses are mostly due to loss of muscle tissue and excess water. Since nutrition is such a huge part of effective fat loss and lean muscle tissue development I will educate myself on what my body needs to safely meet my goals and eat accordingly. Essentially this means that if I think I shouldn't eat it, I won't.
2. I will keep myself hydrated.
Originally this rule was going to be a half gallon per day of pure water. But in most hydration calculators this amount isn't sufficient. In fact, most hydration guides I've seen recommend 1oz per pound of lean body mass for active people trying to lose weight. So for me its going to be at least 100 oz a day. Therefore the real goal is around a gallon with at least 1/2 of that being pure water.
3. I will get seven uninterrupted hours of sleep every night.
I've just read too many sources citing insufficient rest as the cause for slow progress and even injury. Our bodies heal when we sleep and working our muscles creates micro tears that do not repair otherwise. There's also a lot to be said for proper hormone levels that can only be met if we have sufficient rest.
4. If the destination is within the zip code I will bike there.
This is weather and logistics permitting (not a lightning storm and if I don't need my truck). I will also be biking to work several days a week when my new bike gets assembled. This will minimally be a 32.4 miles round trip. Hopefully I will be building up to four days per week. Day five is strange hours and I'd rather use it to stock up on clean clothes, food, etc. as we have our own little fortress I can keep supplies at (security).
5. I will do a solid resistance or body weight work out three times a week.
1lb of muscle burns 50 calories per day even when at rest. That being said, a big part of my fitness goals is more visible muscle mass. I am trying to get back into law enforcement and that muscular look is always a good thing at hiring boards. Besides, I want to make my wife go, "ooh, muscley arms!" and swoon over me.
Anyways, anybody have anything to add? Critiques/criticisms?