Step Eleven

Xfactor Xplanation: What About Xtra Xercise outside of X Gym?

You may be wondering if X Gym really is enough because after all, it’s only 21 minutes, twice a week! Well, the short answer is yes, it is enough Xercise for people interested in achieving optimal health and the fitness level necessary for maintaining a fun, active lifestyle. For competitive athletes though, Xtra Xercise might be necessary.  For a more detailed Xplanation on this, check out the video below.

Nutrition Revolution Step: Preparing ahead for the day and the week.

It’s been said, “failing to plan is planning to fail” And I couldn’t agree with that more, when it comes to planning out the food you are eating. Without planning, people get caught in hungry moments, without good food options and end up eating foods they are trying not to avoid.

Some personalities find it useful to have a “planning day” every week, where they plan out the food they are going to be eating each day, and shop for the necessary ingredients to make that week happen. They also prepare some food on that day, to stock the fridge and freezer for the week.

Other personalities like myself, prefer to simply keep the fridge and cupboards stocked with only good foods, and plenty of them for the week, so when I’m hungry, I’ve got stuff on hand, ready to go. I also make sure my car has healthy snacks in it, so when I’m driving around all day, or get stuck in traffic somewhere, I’ve got my backup plan ready to go.

Whatever your personality or brain type, planning ahead is key for success. I haven’t known anyone yet who can’t plan ahead and succeed with their nutrition, so you really are planning to fail every time you fail to plan.

Brain Training Revolution: The hunger scale

This is one of my favorite brain training techniques because I use it all the time. It’s pretty simple too, because all it takes is rating your hunger on a scale of 1 to 10, with 1 being completely full and not hungry at all, and 10 feeling famished and weak, desperate for food NOW.

I wait to eat until I’m at a six or seven in hunger intensity. Then I eat until I am down to a three or four and stop. I’m still a little bit hungry at a three or four, but 15 to 20 minutes later, I am not hungry anymore because that’s how long it takes for the hunger mechanism to fully register.

Watch the video below to find out how to use the “Hunger Scale” technique to make better food choices, become more satisfied and control your portions with minimal need for willpower:

Resource Revolution:

Remember to “opt in” to the “Masters Program” at X Gym University as mentioned in the last lesson (if you haven’t already)! Just let me know through that you would like to continue with more lessons and I’ll put you in the “special inner circle” group that will continue to get additional lessons beyond this course, with even more advanced training and content! Otherwise, you will see these issues come to an end as you graduate with your BX (bachelor of X Gym) degree soon.

Revolution Reminder:

This “course” is intended for X Gym members in order to learn the unique exercise methodology and health principles, but our main goal is to help as many people as possible, so if you know other people who could also be helped with this information, please feel free to forward any or all of these pages or email issues to those individuals.

The advice and guidance given at the X Gym, through emails, newsletters, blogs and other sources are not meant to replace any advice given by your medical practitioner. All ideas, guidance, and concepts should be confirmed with your medical practitioner to be appropriate for you before implementing or adopting into your lifestyle.