The No More Excuses Diet Read Online Free PDF Page A

from breaking my addiction to rice, to carrying a water bottle everywhere I go. I focus on getting through the first three days, and after I have overcome the initial challenge, the action becomes habitual.
TheThree-Week Rule
    If you consistently practice a new routine for twenty-one full days, you will establish a whole new lifestyle. Healthy habits are the building blocks for your success. They are the difference between having to actively choose to do a routine and simply living it.
FIRST PHYSICAL TRANSFORMATION
    Besides marking your habit-forming ease, the three-week mark is also the first time you will measure yourself after yourinitial weigh-in. I make it a general rule to not expect significant physical results before three weeks. Once that twenty-first day arrives, though, that’s when you break out the measuring tape and step on the scale. You take the selfie from your starting weight and compare it, side by side, with one you take after the first three weeks. If you don’t see results, you will reflect on your S.P.E.E.D. profile and change your actions.
SUGAR CRAVINGS DISSIPATE
    The first three days when you limit the amount of sugar in your diet are the toughest, but maintaining that action for the next eighteen days gets easier. By the twenty-first day, I promise you that you won’t be missing the soda or morning doughnut. You won’t be hunting for dessert after dinner, or a piece of candy to pick you up after lunch. In twenty-one days, your taste buds will have regenerated and they will be finding naturally sweet foods like fruit more satisfying than a bag of Skittles.
EXERCISEADAPTATION
    Starting a new exercise regimen isn’t easy on the body. You might be sore from strength training, tired from performing cardio, or struggling a little to fit in all of this additional activity. For the first three days it might feel like the mental and physical struggle is unending, but I guarantee you that within the next twenty-one days your body will have adapted to the new stimuli. Gradually the mile that took you 17 minutes to run the first day won’t feel overwhelming anymore—you’ll probably be running it in closer to 13 minutes! And instead of curling a max weight of 10 pounds, you will now be aiming for 12 pounds. Your lungs will have become more efficient, your muscles will have become stronger, and your mind will have become tougher.
BODY FUNCTIONS EFFICIENTLY
    In the past, you may have felt constipated, bloated, fatigued, or lethargic. But after three weeks of eating healthy, drinking water, eliminating sugar, moving your body, and prioritizing sleep, your body will have eliminated the toxins that once weighed down your system. By creating a daily eating, training, digesting, and sleeping routine, your body will be becoming a lean, mean, fat-churning machine!
TheThree-Month Rule
    Every season has its end, and so do your goals. Aiming to complete three-month intervals will keep you focused and will help you work hard, knowing that you will see a significant and specific transformation in that time.
FIRST SIGNIFICANT TRANSFORMATION
    If you saw your first body transformation at just three weeks, imagine quadrupling that time and effort and seeing the results at the end of three months. The transformation after four consecutive three-week cycles will be substantial! In nearly ninety days, you will feel like a new person. Your ability to set a goal and accomplish it will have left an indelible mark on your mentality. Your face and waist will be smaller, your legs will be lighter, and your smile will be bigger. Most important, you will be incredibly proud, having taught yourself a new pattern for success. While you may not yet be at your ultimate weight goal, breaking your journey into three-day, three-week, and three-month sessions makes reaching that destination achievable.

PART 2

    S et the Goal
    P lan the Attack
    E nvision the Journey
    E xecute the Plan
    D eliver the Results

S.P.E.E.D. TOWARD YOUR FIRST