GOAL: SELF-EFFICACY

Bodycare for the Lazy & Unathletic

You don't even need equipment. Just an exercise mat, if that.

I'm not athletic.

So my bottom line is just, if I get tired through some physical exertion, like, just getting a little out-of-breath, that's good enough. If my muscles start to shake, even better.

I'm also lazy. So my bottom line is, keep it simple, but do it consistently.

As a lazy person, consistency is actually easier on my brain. I just say, "I'll do x every day." It's a no-brainer. There's no strategy. There's no schedule. Just do x every day, even if it's not done well, and I'm good.

Easy and Simple Bodycare Checklist:

  1. Get 6-8 hours of sleep
  2. Finish at least 1 full water tumbler a day
  3. Consume 2000 calories worth of food*
  4. Eat a balanced diet
  5. Exercise

1. Get 6-8 hours of sleep

Use sleeping aids if you have to. I use melatonin almost every night.

2. Finish at least 1 full water tumbler a day

Don't worry too much about the size. I can never remember how many ounces my tumbler is. Just finish whatever it is by end-of-day. (I just looked, and it's 27 oz.)

3. Consume 2000 calories worth of food*

Your *Basal Metabolic Rate (BMR) is how many calories your body needs in a normal day to survive. Use an online calculator to get yours. Mine is around 1200-1500 calories based on my height, sex, and daily activity levels.

Calorie Count your food intake, and kind of just be in that ballpark range. Too much, and you gain weight. Too little, and you'll feel like shit. Unless you're trying to lose weight, aim for just about.

(If you are overweight: err on the side of LESS calories.)
(If you are underweight: err on the side of MORE calories)

4. Eat a balanced diet

With all the food choices, a "balanced diet" can really be anything.

The main thing to keep in mind is that you biologically need: protein, fiber, vitamins and minerals, carbohydrates.

My usual diet is oatmeal (carbs, fiber), beans (protein), eggs (protein), dates (vitamins, fiber), cheese (vitamins, protein); I don't cook, so yeah, it's pretty basic. These foods are microwavable and keep very well.

It's ok to eat junk too. Junk is defined as anything high in calories but poor in nutrition, meaning it doesn't provide any of the stuff your gut and your cells and your organs need to live. That's part of the fun in life. I snack on cookies and chocolates almost daily.

If you're feeling hungry but you've hit your calorie limit of the day, you know what's an unlimited thing you can eat to stave the hunger off?

Fruits and veggies.

Eat as many fruits and veggies as you like if you're hungry. I usually have bananas and cuties, maybe some steamed broccoli (microwaved) or baby carrots. The great thing about them is, they make you full fast, and your body doesn't get that compulsion to binge on them like it does with salty, sugary, or fatty foods.

5. Exercise

I try to do the One Punch Man routine:

  • 100 push-ups
  • 100 situps
  • 100 squats
  • 1 mile cardio

But guess what? I still haven't been able to do the whole thing.

What I lack in ability, I make up for with consistency.

I do it imperfectly every day. It takes 30 minutes when I skip the run. But I do it every day, like I brush my teeth every day.

What I actually do:

  • 100 half push-ups
  • 100 leg raises
  • 80 squats + 20 full squats
  • 100 opposite leg drives instead of running outside (because I don't like outside)

I don't do any sports and was never athletic, but I try to do that much for my body.

Find a system you can do daily that works for you. Something you can keep doing until you're really, really old.

Your body will thank you. 🦋

Exercise

SELF-DISCOVERY

  1. What bodycare do you currently do?

  2. Do you have any body goals? Mine was just to not feel so tired all the time.

  3. Imagine the ✨perfect✨ version of you. What kind of bodycare routine would they have?