Here you have it, a complete start-up manual to increase the exercise capacity of the most sedentary! Try this for just 3 weeks and I bet you will start noticing 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 motivation guidelines each.

Nutrition
1. Stop drinking sugary drinks: Stop drinking all sodas and other sugary drinks because they are simply wasted calories. Cutting out one 140-calorie soda per day will cut more than 14 pounds of calories per year!
2. No more processed snacks: Instead, eat nuts and fruits, which are perfect and convenient snacks that will also help you have energy. Stop eating junk, processed snacks and start eating fruits and nuts.
3. More vegetables: For each 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).

working out
1. 45 minutes of daily activity – Commit to walking at least 45 minutes daily. Being active every day is the way to get results. For example, if you burn just 250 calories in one walking session, that works out to 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 do them with dumbbells or with your own body weight. Keep the workout fast and intense (more below).
3. Do everything at a high intensity: When you train, do it at a high intensity! This will help you burn more calories and increase the number of calories you burn after exercise (EPOC effect)!

Motivation
1. Write It Down – Record all your activities because as you progress towards the end of the challenge and beyond, you can see on paper how much stronger you’ve gotten, which will also give you instant motivation!
2. Selfies work – Selfies really can be one of the greatest motivational tools to help you get the results you want. As you progress you may notice that a bulge 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. Pair up: Maybe you have a friend at the gym and you’re both getting bored with your routine. Do this together, it will encourage and motivate both of you to be healthier! Trust me this time!

To wrap
There you have it, implement these 9 steps and you will start to notice changes after only 3 weeks! So finally, this is for you and your health. Now go out and take what’s yours!