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!

    自从我退休后，我已经帮助无数人走进更好的生活，方法就是一个词：坚持！我希望同样也能帮助你！

    我对这封信件的想法就是，使之系统化，我称它为"健康美体法则系统".一般意义而言，系统就是一套详细的指南，可以带来一个可预见的最终结果。

    坚持按照它们做下去，你将会拥有健康体魄，并很好地使之成为习惯。

    记住：好身材就是三点：吃对，练好，还是就是把这两点坚持下去！当然，谁都知道，说起来容易，做起来难。但有一副好身材也不想发射火箭那么难。

    那么，让我们现在就开始吧！

    饮食：

    1、每3-4小时进食。这么做能保持你的血糖稳定，血糖可是燃烧脂肪的机器和关键！试想，你的新陈代谢就像一团篝火，如果你不想它灭掉，你就得时不时地往里面添些木头柴火。

    2、永远不要让自己感到饥饿！这么做不仅能维持你的血糖稳定，让那团篝火燃烧下去，而且，一旦当你感到饥饿的时候，会非常困难做出正确的好决定！

    3、只吃复合碳水化合物（译者：主要也就是我们说的粗粮吧）.精细单一的碳水化合物会阻止我们的血糖，这是我们绝对所不希望的。所以，吃些全麦面包代替白面包，全麦面食代替普通面食，糙米代替白米，等等。

    4、吃瘦肉蛋白质！根据自己的生活方式，吃如鸡肉，蛋类，和鱼类的蛋白质。豆类，坚果也是不错的选择。

    5、蔬菜！吃再多的蔬菜也不为多。我说过，所有的事情都要有个度，但，蔬菜例外！

    6、水果是天然的糖果。当你特别想吃甜食的时候来些水果吧，你会惊讶的发现，原来你也不是多么渴望垃圾食品！

    7、多喝水。不必强迫去喝多少，只需试着每顿饭时喝一杯水，每两顿饭之间再喝一杯。你的身体会非常喜欢你这么做的！

    8、睡前2-3小时不要进食。如果你必须吃点什么，那就吃个富含蛋白质的小点心吧。

    9、不要吃到撑得难受。而是吃到感觉正合适，感觉吃完之后还想做点运动。

    10、慢点吃。最好的方法就是尽情享受每一口咀嚼。你吃得越慢，那么你就会感觉越饱。我的大脑需要20分钟的时间才能意识到我们吃了多少东西，吃了多少其实我们并不需要的那么多！

    11、没有所谓的完美！没有人能做到完美的饮食。我们不是机器人！记住：大部分时间我们做了什么就会产生什么样的结果！如果你吃得不健康，那就让下一顿饭健康！这没什么问题。只是转过来就行了！每一顿饭，每一次健康的选择，每一次妥协，真的，切切实实的会创造不同。你的身体永远不会对你撒谎！

    12、我饿了吗？还是想通过吃来改变一下心情？每次吃东西之前，先问一下自己。如果答案是"是",那么你吃就是完全出于错误的理由！身体感觉饥饿往往是渐渐产生的，而心理上的则是突然就来临了。

    13、集中精力吃饭会让你感觉不错。这是什么意思呢？我喜欢冰淇淋和曲奇，但我又讨厌吃完之后所带给我的感受，疲倦，瞌睡，精力不集中等等。相反地，尽情享受食物则会让你在吃之前，之间，和之后都会感觉很好。你决不会因为这样一个健康的抉择而后悔！

    运动：

    1、每周锻炼4次，每次持续至少30分钟。严格的说，什么运动并不重要。篮球，慢跑，举重，俯卧撑等等都可以。除非你有一个特别明确的目标，那你只需确保做到这些就可以了！

    2、两天原则！在这个过程中，你不可以连续两天不锻炼。你可以隔一天，但决不可以再隔过去下一天！

    3、不要养成"锻炼恐惧（症）".当我很久没洗衣服时我就会有我所称成为的"洗衣恐惧（症）".一旦它在我脑中形成，我就会极力打消它，可最终，我还是不得不去洗。然而真正做的时候发现它并没你想得那么糟糕！所以，这种事不要发生在你身上。坚持两天原则！

    4、不要专注在锻炼到某个特定的时间。只专注于充分利用时间锻炼就行了！

    5、成为一种乐趣！听听音乐，加入一家不错的健身房，等等。贴语：如果你像我一样喜欢运动时听着音乐，那就只听你喜欢的音乐吧。我就是锻炼时只听我的音乐。

    6、重点是你怎么想。运动之后我们都会感觉精力充沛，但，我们却时常因为疲倦而不去锻炼！记住：运动会给予你能量！想要更多的能量吗？那就多运动吧！

    运动和正确的饮食会大大回报提高你的生活质量！如果你想再花些钱买点东西，健身房会员，训练用品和课程什么的，那就去吧！

    沃伦·巴菲特说得好"最好的投资对象就是你自己！"

    如果你能坚持遵循这些规则，你一定会迈上健康之路！