Since I've quit my job, I've helped countless people change their lives for the better via one word: Consistency. And I want to help you too!

    My idea for this post was to make a rule based post. Call it the healthy and fit algorithm. In the most general sense, an algorithm is a set of detailed instructions which results in a predictable end result.

    Follow them consistently and you'll be well on your way to getting in shape!

    Remember: Getting in shape is about 3 things. Eating right. Exercising. And doing those two things consistently! Of course, that's easier said than done but it's the truth. Getting into shape is not rocket science!

    Let's get right into it.

    Food:

    1. Eat every 3-4 hours. By doing this you'll keep your blood sugar stable which is the key and also turn your body into a fat burning machine. Think of your metabolism like a camp fire. If you don't want a camp fire to burn out, you have to constantly add wood and logs to it.

    2. Never let yourself get hungry! This serves many purposes. It keeps your blood sugar stable, keeps that fire burning, but also when you're very hungry it's extremely hard to make good decisions!

    3. Eat only complex carbs. Refined and simple carbs will spike your blood sugar which is exactly what we don't want. Eat whole wheat bread instead of white, whole wheat pasta instead of regular, brown rice instead of white, etc.

    4. Eat lean proteins! Depending on your lifestyle stick with proteins like chicken, eggs, and fish. Beans, nuts, legumes, and lentils are also awesome choices.

    5. Veggies! You can never have too many vegetables. I say everything in moderation. Even moderation. Not with veggies!

    6. Fruit is nature's candy. Eat fruit when you are craving something sweet. You'll be amazed at how little you miss junk food!

    7. Drink lots of water. No need to get obsessive but try to drink a glass of water with each meal, and in between every meal. Your body will love you for it.

    8. Don't eat 2-3 hours before bedtime. And if you must - make it a protein rich snack.

    9. Don't eat until you're stuffed. Instead, eat until you're satisfied. You should feel like you can exercise right after you eat.

    10. Eat slowly. The best way to eat until you're satisfied is to savor every bite. The slower you eat the more full you'll feel. It takes 20 minutes for our brain to realize we've eaten. We don't need nearly as much food as we think we do!

    11. No such thing as perfection! No one eats perfectly. We're not robots! Remember: It's what we do most of the time that generates most of our results! If you eat unhealthy make your very next meal healthy! No big deal. Just make that U-Turn! Every meal, every healthy choice, every compromise, really and truly makes a difference. Your body never lies!

    12. Am I hungry? Or am I eating to change the way I feel? Ask yourself this before you eat. If the answer is yes, you're eating for the wrong reasons! Physical hunger comes on gradually. Emotional hunger comes on suddenly.

    13. Focus on eating foods that make you feel good. What does this mean? I like ice cream and cookies as much as the next guy. But I hate how it makes me feel afterward. Tired, lethargic, unfocused, etc. Instead, focus on foods that make you feel good before, during and after you're done. You'll never regret making a healthy choice!

    Exercise:

    1. Do it 4 times per week for at least 30 minutes. Seriously, doesn't matter. Basketball, jogging, weights, push ups, etc. Unless you have a specific goal just make sure to get it done!

    2. The two day rule! You can't miss 2 days of working out in a row. You can skip one day. But not the next!

    3. Don't let the "Exercise Monster" build up. When I don't do laundry for a while it becomes what I like to call the 'Laundry Monster'. It builds up in my mind and I avoid doing it at all costs. Until finally, I have to. And it's never as bad as I think it'll be! Don't let it happen to you. Follow the two day rule!

    4. Don't focus on exercising at a certain time. Just focus on making time to exercise!

    5. Make it fun! Listen to music; join a nice gym; etc. Bonus: If you love working out with music as much as I do, only listen to your favorite music while you workout. I've actually exercised just to listen to my music.

    6. Focus on how you want to feel. We always feel energized after we workout. Yet, we usually skip exercise when we're feeling tired! Remember: Exercise will give you energy. Want more energy? Exercise more!

    Exercise and eating right pays off big in your quality of life! If you need to spend extra money on , a gym membership, trainers, etc., do it!

    Warren Buffet said it best. "The best investment you can make is in yourself!"

    And if you're able to follow these rules consistently you'll be well on your way to getting in shape!

    自從我退休后，我已經幫助無數人走進更好的生活，方法就是一個詞：堅持！我希望同樣也能幫助你！

    我對這封信件的想法就是，使之系統化，我稱它為"健康美體法則系統".一般意義而言，系統就是一套詳細的指南，可以帶來一個可預見的最終結果。

    堅持按照它們做下去，你將會擁有健康體魄，并很好地使之成為習慣。

    記住：好身材就是三點：吃對，練好，還是就是把這兩點堅持下去！當然，誰都知道，說起來容易，做起來難。但有一副好身材也不想發射火箭那么難。

    那么，讓我們現在就開始吧！

    飲食：

    1、每3-4小時進食。這么做能保持你的血糖穩定，血糖可是燃燒脂肪的機器和關鍵！試想，你的新陳代謝就像一團篝火，如果你不想它滅掉，你就得時不時地往里面添些木頭柴火。

    2、永遠不要讓自己感到饑餓！這么做不僅能維持你的血糖穩定，讓那團篝火燃燒下去，而且，一旦當你感到饑餓的時候，會非常困難做出正確的好決定！

    3、只吃復合碳水化合物（譯者：主要也就是我們說的粗糧吧）.精細單一的碳水化合物會阻止我們的血糖，這是我們絕對所不希望的。所以，吃些全麥面包代替白面包，全麥面食代替普通面食，糙米代替白米，等等。

    4、吃瘦肉蛋白質！根據自己的生活方式，吃如雞肉，蛋類，和魚類的蛋白質。豆類，堅果也是不錯的選擇。

    5、蔬菜！吃再多的蔬菜也不為多。我說過，所有的事情都要有個度，但，蔬菜例外！

    6、水果是天然的糖果。當你特別想吃甜食的時候來些水果吧，你會驚訝的發現，原來你也不是多么渴望垃圾食品！

    7、多喝水。不必強迫去喝多少，只需試著每頓飯時喝一杯水，每兩頓飯之間再喝一杯。你的身體會非常喜歡你這么做的！

    8、睡前2-3小時不要進食。如果你必須吃點什么，那就吃個富含蛋白質的小點心吧。

    9、不要吃到撐得難受。而是吃到感覺正合適，感覺吃完之后還想做點運動。

    10、慢點吃。最好的方法就是盡情享受每一口咀嚼。你吃得越慢，那么你就會感覺越飽。我的大腦需要20分鐘的時間才能意識到我們吃了多少東西，吃了多少其實我們并不需要的那么多！

    11、沒有所謂的完美！沒有人能做到完美的飲食。我們不是機器人！記住：大部分時間我們做了什么就會產生什么樣的結果！如果你吃得不健康，那就讓下一頓飯健康！這沒什么問題。只是轉過來就行了！每一頓飯，每一次健康的選擇，每一次妥協，真的，切切實實的會創造不同。你的身體永遠不會對你撒謊！

    12、我餓了嗎？還是想通過吃來改變一下心情？每次吃東西之前，先問一下自己。如果答案是"是",那么你吃就是完全出于錯誤的理由！身體感覺饑餓往往是漸漸產生的，而心理上的則是突然就來臨了。

    13、集中精力吃飯會讓你感覺不錯。這是什么意思呢？我喜歡冰淇淋和曲奇，但我又討厭吃完之后所帶給我的感受，疲倦，瞌睡，精力不集中等等。相反地，盡情享受食物則會讓你在吃之前，之間，和之后都會感覺很好。你決不會因為這樣一個健康的抉擇而后悔！

    運動：

    1、每周鍛煉4次，每次持續至少30分鐘。嚴格的說，什么運動并不重要。籃球，慢跑，舉重，俯臥撐等等都可以。除非你有一個特別明確的目標，那你只需確保做到這些就可以了！

    2、兩天原則！在這個過程中，你不可以連續兩天不鍛煉。你可以隔一天，但決不可以再隔過去下一天！

    3、不要養成"鍛煉恐懼（癥）".當我很久沒洗衣服時我就會有我所稱成為的"洗衣恐懼（癥）".一旦它在我腦中形成，我就會極力打消它，可最終，我還是不得不去洗。然而真正做的時候發現它并沒你想得那么糟糕！所以，這種事不要發生在你身上。堅持兩天原則！

    4、不要專注在鍛煉到某個特定的時間。只專注于充分利用時間鍛煉就行了！

    5、成為一種樂趣！聽聽音樂，加入一家不錯的健身房，等等。貼語：如果你像我一樣喜歡運動時聽著音樂，那就只聽你喜歡的音樂吧。我就是鍛煉時只聽我的音樂。

    6、重點是你怎么想。運動之后我們都會感覺精力充沛，但，我們卻時常因為疲倦而不去鍛煉！記住：運動會給予你能量！想要更多的能量嗎？那就多運動吧！

    運動和正確的飲食會大大回報提高你的生活質量！如果你想再花些錢買點東西，健身房會員，訓練用品和課程什么的，那就去吧！

    沃倫·巴菲特說得好"最好的投資對象就是你自己！"

    如果你能堅持遵循這些規則，你一定會邁上健康之路！