Everyday Suggestions on
Talktoanerd.com / 45hard.com
For 45 Days
(Or Every Week Since this is Realistic)
1. Follow a Diet (Optional & “Not recommended”: 1 cheat day a Wk w/ moderate activities like cigar, alcohol, gambling, socializing, etc.)
2. 1 x 45 Min Workout (Active Hobbies Count)
3. 3 liters of H2O w/ 🍋🧂
4. Quick Education to Action (One book, course, and/ or podcast on fitness, business, love)
NOT SPONSORED : but I use Headway, Calm App. Also, check out each day of the 45hard.com page on talktoanerd.com to find what I look up every time I do the 45 hard challenge for 45 days.
5. Take 1 video of you talking Or working out (hobby) This will help you get comfortable with making content and stand out. Check out what I have been doing for my 45 day hard challenge here on my social
Also, will make you more interesting by learning something and being proud of yourself.
More Specific :
Choose a Diet : A 45-day diet plan to stay lean involves a combination of healthy eating, regular exercise, and portion control. Keep in mind that it's important to consult with a healthcare professional or registered dietitian before starting any new diet or exercise program to ensure it's appropriate for your specific needs and goals. Here's a general guideline for a 45-day diet plan:
Weeks 1-2: Establish a Healthy Foundation
Focus on whole, unprocessed foods.
Aim for a balanced intake of macronutrients (carbohydrates, proteins, and fats).
Incorporate lean sources of protein such as chicken, turkey, fish, tofu, beans, and legumes.
Include plenty of vegetables and some fruits for fiber and micronutrients.
Limit or avoid sugary drinks, processed snacks, and fried foods.
Stay hydrated by drinking plenty of water.
Begin an exercise routine that includes both cardiovascular and strength training exercises. Aim for at least 150 minutes of moderate-intensity aerobic activity per week.
Weeks 3-4: Fine-Tune Your Diet
Continue with a balanced and healthy diet.
Pay attention to portion control to manage calorie intake.
Reduce your intake of refined carbohydrates like white bread, pasta, and sugary snacks.
Incorporate healthy fats from sources like avocados, nuts, and olive oil.
Eat smaller, more frequent meals to help control hunger and regulate your metabolism.
Increase the intensity and variety of your workouts. Consider adding HIIT (High-Intensity Interval Training) sessions.
Weeks 5-6: Maintain and Monitor
Continue with the previous dietary guidelines.
Monitor your portion sizes and adjust as needed.
Consider tracking your calorie intake to ensure you're in a calorie deficit if your goal is fat loss.
Make sure you're getting enough sleep (7-9 hours per night) to support your metabolism and overall health.
Include stress management techniques in your routine, as stress can affect your weight and overall well-being.
Stay consistent with your exercise routine, aiming for a mix of cardio, strength training, and flexibility exercises.
Throughout the 45-Day Period:
Keep a food diary to track your meals and snacks.
Gradually reduce your overall calorie intake if your goal is fat loss, but avoid extreme caloric restriction.
Choose whole grains over refined grains.
Opt for lean protein sources.
Maintain a variety of foods in your diet to ensure you get a wide range of nutrients.
Drink plenty of water throughout the day.
Remember, everyone's nutritional needs are different, so it's important to personalize this plan based on your specific goals, preferences, and dietary restrictions. Additionally, consult with a healthcare professional or registered dietitian to ensure your diet plan is tailored to your individual needs. Staying lean is not just about the initial 45 days but about adopting a sustainable and healthy lifestyle for the long term.
2. Choose a Workout (or Active Hobby) : A 45-day workout plan can help you improve your fitness, strength, and endurance. The key to a successful workout plan is consistency and progressively increasing the intensity of your workouts. Here's a sample 45-day workout plan that includes a mix of cardiovascular exercise, strength training, and flexibility exercises. Remember to consult with a healthcare professional before starting a new exercise program, and adjust the plan to your fitness level and goals.
Weeks 1-2: Build a Foundation
Day 1: Cardio and Full-Body Strength
30 minutes of brisk walking or jogging
Bodyweight exercises (e.g., push-ups, squats, planks) 2 sets of 10-12 reps
Day 2: Rest or Light Yoga/Pilates for Flexibility
Day 3: Cardio and Core
30 minutes of cycling or swimming
Core exercises (e.g., crunches, leg raises) 2 sets of 10-12 reps
Day 4: Rest or Light Yoga/Pilates for Flexibility
Day 5: Cardio and Upper Body Strength
30 minutes of jumping jacks, jump rope, or brisk walking
Upper body exercises (e.g., push-ups, dumbbell curls) 2 sets of 10-12 reps
Day 6: Rest or Light Yoga/Pilates for Flexibility
Day 7: Active Rest (e.g., a leisurely walk or easy bike ride)
Weeks 3-4: Increase Intensity
Day 1: Cardio and Lower Body Strength
30 minutes of running or stair climbing
Lower body exercises (e.g., squats, lunges) 2 sets of 10-12 reps
Day 2: Rest or Light Yoga/Pilates for Flexibility
Day 3: Cardio and Core
30 minutes of HIIT (High-Intensity Interval Training) like sprints
Core exercises 2 sets of 12-15 reps
Day 4: Rest or Light Yoga/Pilates for Flexibility
Day 5: Cardio and Full-Body Strength
30 minutes of rowing or cycling
Full-body strength exercises (e.g., deadlifts, push-ups) 2 sets of 10-12 reps
Day 6: Rest or Light Yoga/Pilates for Flexibility
Day 7: Active Rest
Weeks 5-6: Intensify and Fine-Tune
Day 1: Cardio and Upper Body Strength
30 minutes of swimming or a combination of exercises (burpees, mountain climbers)
Upper body strength exercises 2 sets of 10-12 reps
Day 2: Rest or Light Yoga/Pilates for Flexibility
Day 3: Cardio and Core
30 minutes of intense cardio (e.g., cycling, sprint intervals)
Core exercises 2 sets of 12-15 reps
Day 4: Rest or Light Yoga/Pilates for Flexibility
Day 5: Cardio and Lower Body Strength
30 minutes of intense cardio (e.g., running, plyometrics)
Lower body strength exercises 2 sets of 10-12 reps
Day 6: Rest or Light Yoga/Pilates for Flexibility
Day 7: Active Rest
Throughout the 45-Day Period:
Warm up before each workout and cool down afterward.
Pay attention to proper form and technique to prevent injuries.
Stay hydrated, and listen to your body. If you feel fatigued or experience pain beyond regular muscle soreness, take additional rest days or modify your workouts.
Progressively increase the intensity of your exercises by adding weight, increasing repetitions, or doing more challenging variations.
Consider consulting with a fitness professional or personal trainer for guidance and personalized workouts.
This plan is a general guideline, and you can adjust it based on your fitness level, goals, and preferences. Staying consistent and making healthier lifestyle choices in terms of diet and exercise is key to achieving and maintaining your fitness goals.