Do you want to be the healthiest, happiest and strongest version of yourself? Read Tyler Bramlett’s book, 27 Body Transformation Habits You Can’t Ignore. Once you have begun reading, you will soon discover that these habits will deliver to you the most powerful benefits in the shortest amount of time. Bramlett promises that this is NOT another diet and exercise book telling you what to eat and how to exercise. This book is dedicated to your being able to make a true and lasting life transformation. You will learn a set of new habits that are guaranteed to help you look, feel and perform your best.
The final step of this three-part blog is the Daily Habits. These habits will determine where you will be years from now. Bramlett states that these are the 15 habits he has identified as the most powerful and important when it comes to transforming your body and your life.
To get started, pick a minimum of three daily habits and focus on doing all three each and every day. Once you are able to do all three for a week, add three more in…making sure to do all six habits daily. Keep adding on as the weeks continue using the checklist to help you track your progress. Being consistent is your primary goal.
Here’s are “The Lean 15” Daily Habits:
1. Drink Enough Water
Your goal should be to drink half of your body weight in ounces per day. To make sure you get enough water in throughout the day, Bramlett recommends drinking 32 oz. first thing in the morning and then carrying a 64 oz. water bottle with you to sip throughout the day.
2. Eat Your Veggies
Eat a minimum of 10 servings of vegetables per day (1 cup of raw leafy greens or ½ cup of other vegetables = 1 serving). The best ways to do this are by eating a salad daily, adding a pile of vegetables into your evening meal and addiing in a glass of fresh juice by using a blender or juicer.
3. Eat Protein for Breakfast
Within 60 minutes of waking, you should eat 30-50 grams of protein. This will regulate your blood sugar helping you to oxidize more fat for fuel and will decrease your overall appetite and cravings for starchy and sugary carbs throughout the day.
4. Build Strong Digestion
Work on your digestion daily by avoiding the consumption of water or other liquids within 60 minutes of your meals. Bramlett also adds that you should either take a probiotic supplement or consume a fermented food every, single day.
5. Get Some Sleep
Sleep a minimum of 6 hours a night and aim to make 7.5 hours the bare minimum. Try these helpful tips…Sleep in a dark room, and avoid electronics for at least 30 minutes before you go to bed. Try to go to bed within 2-3 hours of the sun going down.
6. Breathe Deeply
The way we breathe affects our nervous system in such a way that it tells us if we are stressed or relaxed. Practice relaxed deep breathing for 5 minutes per day preferably in areas with fresh air.
7. Read a Daily Affirmation
Think about all of the things you appreciate about your life. Then, while you are feeling deep gratitude, read aloud the daily affirmations you have prepared in your Monthly Habits. This is one of the best ways to set the tone for your day!
8. Walk Every Day
Make a habit of walking every day by going on regular 20 minute walks, parking at the back of the parking lot at stores or restaurants and taking short walks after meals.
9. Do Some Exercise
Exercising daily is essential in maintaining a healthy functioning body. Follow a strength and cardio program three or more days per week and on the remaining days make sure you get at least 10 minutes of movement based exercise besides walking like…taking a bike ride, working in the garden, playing with your kids, etc.
10. See the Sun
Shoot for 15-30 minutes of sun exposure on your skin and eyes each day, preferably avoiding the hours of 11 a.m. to 3 p.m. to feel amazing, to be healthier, to sleep better and to optimize your hormones.
11. Touch the Earth
Make a habit of letting your skin come in contact with the ground for just a few minutes at least once every day to dissipate the Electromagnetic Frequencies that are surrounding us most of the day and boost your overall health and vitality.
12. Take a Cold Shower
Exposing yourself to cold water has so many benefits that you have to read the book to find out more about them. Add in 2-5 minutes of cold water exposure at the end of your daily shower to reap these amazing health and vitality benefits!
13. Laugh a Little
Laughing is truly one of the best things you can do for your body. Laughing daily can boost your immune system, flood your body with happy hormones and give you a greater sense of relaxation and ease in your life.
14. Read Something
Develop the habit of reading for 15 minutes a day by choosing a book that interests you and setting a timer. Once the timer is up mark where you left off and wait until tomorrow. Over time you will learn to love the time you spend reading and you will keep your mind sharp!
15. Eliminate Obesogens
Obesogens are chemicals found in many common household items. They mess with your lipid metabolism and hormones and the result is a decrease in your health and fat gain. Bramlatt states to make a habit of avoiding the five main obesogens including; eating or drinking off of plastic materials, store bought air fresheners, stay away from packaged or processed foods, do not use non-stick pans that contain Teflon and do not use chemical-based house cleaners.
To get the maximum benefit from his book, 27 Body Transformation Habits You Can’t Ignore, Bramlett states that you must give an all-out effort to applying these habits. Shawn Anchor quotes “Our daily decisions and habits have a huge impact upon both our levels of happiness and success.” It is important to note that many of the bad habits we’ve formed in life are habits that Bramlett calls “silent results stoppers”. If you’ve ever plateaued with your results, stopped losing fat, couldn’t add anymore to your workout and experience a crash in energy and motivation, then one of these 15 habits could be the fix that your body has been craving.
So get started with “The Lean Fifteen” and begin transforming your body and your life!
REFERENCE: 27 Body Transformation Habits You Can’t Ignore by Tyler Bramlett