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3 Rules...

21 Days

Mike O'Donnell The IF Life

Important Please Read First


Disclaimer and Waiver of Liability
The full content of this document are for informational purposes only and does not provide any medical advice. Statements within have not been evaluated by the Food and Drug dministration! and are not intended to diagnose! treat! cure or prevent any disease. This content is intended for use only by healthy adult individuals. ll individuals are specifically warned to see" professional medical advice prior to initiating any form of weight loss e#ercise or nutritional program. $se of any of the information contained within is at your own ris". The author does not accept any responsibility or liability for damages of any "ind from any actions you ta"e from the information provided. %y continuing to read this document and all pages you agree to all terms as stated above. To sum up! use any information at your own risk!

Mike O'Donnell, The IF Life (www.theiflife. o!". #o$y%i&ht 2''(. )ll %i&hts %ese%*e+.

3 Rules...21 Days

Mike O'Donnell The IF Life

Introduction %uilding the Right Foundations


Foun+ation (noun", a -asis (as a tenet, $%in i$le, o% a.io!" u$on whi h so!ethin& stan+s o% is su$$o%te+

When Did Eating and Weight Loss Become this Complicated? &hat happened to us' &hen did steady weight loss become a thing of the past' &hat is going on with the ever increasing weight gain and disease rates' (ow could so many diet boo"s be out there today with nothing to show for it' Something is not right. Ta"e some time one day to wal" around your local boo"store and go into the diet boo" section. I used to do this every couple months )ust to see what the hec" people were trying to sell off nowadays as the *latest and greatest+ thing to ever come along. If ,uantity of available information really e,ualed results! holy cow we should be the fittest and healthiest generation in the course of "nown human history$nfortunately I thin" we all "now that is far from the truth.

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(ow did we ever ta"e such a simple and natural part of life .eating food/ and ma"e it the most complicated tas" we ever need to do' Than"s to endless diet boo"s! people worry about food all day long. (ow is this helping' &e are so lost from our natural instincts and being bombarded with so much utter confusion and contradicting information! that it is ama0ing we still want to eathere is !othing !ew in "at Loss and "itness $h oh...seems I have spilled the beans now. 1uess what! I2m going to let you in on a little secret that most good health and fitness professionals already "now. re you ready' There is no such thing as a new way to lose weight or e#ercise. It pretty much all has been done at some point &hat is new is the way things are mar"eted and trends are made .to sell boo"s! e,uipment! pills/. &hile there may be more research into *why+ things wor"! it will always still reinforce the old principles that have wor"ed since 3ac" 4a4anne was running around preaching them decades ago.

%ut it seems that more people en)oy being entertained and distracted by the media and fitness industry while the only weight they lose is the money being ta"en out of their wallet. I didn2t personally invent anything here! as the "nowledge has been around for a
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long time. I2m )ust ta"ing all the nonsense out of what is being sold nowadays and brea"ing it down into what you need to "now. 5aga0ines need to "eep filling pages with useless stuff month after month! supplement companies need new products to sell you and publishers need to ma"e new diet boo"s to ma"e money# $o forget the people coming along promoting some %revolutionary& approach and remember there is really nothing new#

1)ny intelli&ent fool an !ake thin&s -i&&e%, !o%e o!$le., an+ !o%e *iolent. It takes a tou h of &enius 22 an+ a lot of ou%a&e 22 to !o*e in the o$$osite +i%e tion.1 3 )l-e%t 4instein

Comple' (lans Were !ever for )e I6ve done and tried it all throughout my years. 7ot only have I e#perimented on myself but I have also seen what my clients have tried going through. The answer came down to this simple fact! if it was too comple' or time consuming then people were not going to "eep it up. ll it ta"es is one little change in a daily schedule and it can throw off most any detailed plan. The most dangerous part of any comple# .or *e#treme+/ plan is when you eventually abandon it! and go bac" to the old habits with less motivation than ever. Success for weight loss really boils down to a realistic plan that yields consistency. If you can6t see yourself "eeping it up in the long run! then don6t e#pect lasting results. *etting the +ight "oundations &hat you will not find here is some fad deto# plan! ,uic" weight loss hype! e#treme wor"outs or anything li"e that. Today the biggest problem I see is not the lac" of weight loss or e#ercise plans...it6s what happens when people stop doing them. &eight loss is not supposed to be an *all or nothing+ attac". 8ou aren6t supposed to
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only care when you are ready to go full force into some e#treme diet or wor"out program. That is )ust an eventual recipe for the dreaded *crash and burn+. I see it all the time! otherwise also "nown as *falling off the wagon+. People )ust give up and go bac" to the same old destructive habits that got them in trouble in the first place .eating e#cess amounts of daily calories and not doing any e#ercise at all/. So before you thin" you need some *advanced+ or *high tech+ plan to get you bac" in shape! you may )ust want to see what lifestyle foundations you have right now.

he Big , 8our goal .and what the ne#t 9: Days is about/ is to create sustainable lifestyle habits that fosters ongoing weight loss...and the ability to "eep it off with easeThe ; main essential parts of the foundation are< Daily Eating Daily )ovement Daily Living -environment.

I am going to help you to create your own lifestyle based around those essential pillars of the lifestyle foundation .note that if you ta"e one away! you also create a less stable support=foundation/.
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his is *oing to be "un! I6m going to help you eat a simpler way that allows you more control. 7o more counting calories or worrying about >s of foods. 8ou also are not about to deprive yourself of foods you en)oy.

8ou will learn how to implement a simple e#ercise plan and then grow from there depending on your goals. 4astly is about re?discovering the en)oyment each day in what you do. This will help create the sustainable aspect as well as help you towards your goal with a healthy metabolism .you will see later how/. This is why I started the IF 4ife many years ago# To help people understand what wor"s! how to "eep it simple and ma"e it a lasting lifestyle solution .hence I named my site the IF *4ife+ and not the IF *Diet+/. 4et6s get started with some basic awareness of how fat loss happens and then go forwardMike O'Donnell www.theiflife.com ($# ll of this *used+ to be part of one of my paid courses! but I decided to release this for free in the hopes to help more people li"e you get going in the right direction. @n)oy3 Rules...21 Days 6 Mike O'Donnell The IF Life

Ahapter : &hy 8ou Store Fat

/our Body !eeds to Burn "uel 4i"e any good machine! you run on energy. 8our body is a machine that re,uires fuel to be able to run the brain! heart! lungs! circulatory system! and immune system! as well as to rebuild cells. It is ,uite an ama0ing system made up of many complicated processes involved in "eeping us moving! breathing! regenerating at a cellular level and )ust staying alive. This demand for energy to be *burned+ .li"e wood in a fire/ is what we call our daily *metabolism+. Where is the "uel? 8ou need continuous sources of fuel to "eep the body .and all its internal systems/ operating at pea" capacity. t the heart of it you have sugar in your blood .otherwise "nown as glucose/ that is constantly being shuttled around .you wouldn2t be awa"e or alive if it wasn2t/ and readily available. 8ou get this sugar though the foods you eat and internal processes your body does to help regulate it. +egulating blood sugar is an important part of survival and one
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which our body is fine?tuned for .important fact to remember/. /our 0nternal "at is Energy Waiting to be 1sed %esides food! you can also create energy from other *stored+ sources li"e amino acids and fatty acids. Ideally using amino acids primarily for energy is not the goal! as you should focus on using up the fatty acids stored in the fat cell .what you would call *burning your fat+/. "at Cells are 2ust our $torage %Balloons& Inside of us we have our own ways of storing energy until we are ready to use it for fuel. 5uch li"e stac"ing=storing logs in a closet to use to burn in a fireplace when we need them.

These storage tan"s are our fat cells. &hen the body sees an e#cess of energy inside the body .sugar! fatty acids/ it will assume that it needs to store these for later. Fat Aells are much li"e balloons. 8ou are able to ma"e them bigger .filling up/ and shrin" them down .empty out/. 8ou never really lose fat cells! but you can build more .if you run out of storage room and need to "eep storing/.

3 Rules...21 Days

Mike O'Donnell The IF Life

Ahapter 9 @nergy Deficit Re,uired

o Burn )ore than /ou $tore3 Create an Energy Deficit In order to empty out the storage tan"s in the long?term! we have to demand that the body burns more fuel than we provide through what we inta"e .eating food/. Read that again and ma"e sure you get it...as yes! it is that simple at heart .with some other rules to follow as well for a healthy metabolism to still be in place/ 4ccessing $tored Energy and $hrinking "at Cells t that point the body can loo" internally for more sources of fuel to burn to "eep the body functioning! therefore %opening up& the storage tan"s and %shrinking down& the si0e of the fat cells. This is how you lose bodyfat and get leaner after all. So if we want to *create an environment+ that will promote accessing the fat cells! then we need a deficit in energy and the best way to do that is through what we eat or more specifically the amount of calories we ingest. 8ou hear much about how you can also burn more through activity=e#ercise! but there is a limit .especially when it comes at the cost of ignoring what you actually eat/. I don2t care how many hours you spend e#ercising! if you eat too much as a
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direct result of it then you will not get the results you are afterhe %$ecrets& behind all those %+evolutionary& Diets 5ost *diets+ do actually wor" in the short?term .as most don6t stic" with them long? term/. 3ust as" anyone that has been on one and followed it. The Bone wor"s! t"ins wor"s! South %each wor"s! and many more. %ut what is their *big secret+' They all share the same one. They follow the biggest rule you need to "now about weight loss! they are "eeping you in a state of energy5calorie deficit# Why Don6t 0 2ust Eat 4lmost !othing all Day to be $kinny? I "now what you may be thin"ing! *(ec"! why not eat li"e CDD calories a day and I6ll be ripped in no time-+. &ell it doesn6t wor" that way either if you are really loo"ing for long?term and lasting results .I didn6t ma"e the rules after all/.

&hile a short period of low calories you can get away with! it6s the long?term effects that you can not. If you went on what is "nown as a %crash diet& .very low calorie/! you will initially e#perience a ,uic" drop in weight .mostly from water loss! with a little fat/. (owever! anyone who has done it can testify that the body will not be fooled for long. This is where the real damage can set in.

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he Body is $marter than 1s - hank *oodness!. 8our body has one thing on it6s mind###survival# So if you eat very little! then after a while it will thin" it needs to survive at that low calorie level and starts lowering its demand for fuel .slowing down=damaging the metabolism in the process/. This is not a good thing long?term as it will also slow down vital processes such as the immune system! burn up your muscles .which is "ey to "eeping around for a strong metabolism/ as fuel and internal organ function will start to suffer. That6s not something we want! as compromising natural functions inside the body is never a good idea. he Dreaded Weight Loss (lateau nyone who has tried the ,uic" and fast weight loss approach with crash diets has ended up in the same place! the weight stops going down at some point .plateau/. Aontinue at a very low calorie inta"e for too long and you will also lose a great deal of muscle in the process! creating a very compromised long?term metabolism. strong metabolism likes to have muscle! so we want to "eep it around .this is where doing the right "ind of e#ercise also comes into play during a low calorie phase! namely resistance training/. Coming off the Crash Diet and the +ebound *ain So you lost ,uic" pounds! hit the wall and stopped losing weight. 7ow what' 8ou may )ust give up on your low calorie diet and start to up the calories bac" to your old pre?crash diet levels. %ig mista"e7ow you have many more calories with the added bonus .note sarcasm/ of a depressed=damaged metabolism .loss of muscle mass included/. Aan anyone say recipe for gaining all the weight bac" and then some' This is what is "nown as the /o5/o weight loss battle people e#perience when they "eep trying e#treme ways to lose weight. In the end they are going to be worse off than when they first started the diet.
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8our body will remember your natural weight set point from before the e#treme diet and )ust ta"e you bac" there .and most li"ely add on some additional weight as well/. Remember! the body only cares about survival in the long?term and will go against any e#treme measures you try. It will react and then start to store up for the ne#t starvation period it thin"s may be coming. It is thin"ing about how to "eep you alive when there are food shortages. $o What is the +ight 4nswer? 8ou want to be in a state of some -not e'cessive. energy5calorie deficit while also doing the right things to "eep our metabolism running strong .and not wasting muscle in the process is part of that/. This is really important...so I6m going to repeat it. The goal of a weight loss program for any lasting results is to burn slightly more calories than we take in while keeping the metabolism strong and healthy in the process .for the long?term/This is one way you can help to naturally lower your body6s set point when it comes to weight. Thin"ing there is a ,uic" and easy solution will )ust lead to more damage
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in the long run. 8ou don6t want a yo?yo battle your whole life! right' 8our body is a complicated machine and we want everything wor"ing correctly! not shutting down or compromised. This is why you may see people who say *but I hardly eat anything all day and still can6t lose weight+. Their metabolism has been down?regulated=damaged and is now worse off than before. So this means losing fat .and "eeping it off/ while staying healthy will ta"e a smarter approach and crash dieting will not get .or "eep/ you there .nor it is part of the *IF life+style/.

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Ahapter ; %lood Sugar Regulation

Waiting for 0nstructions 8ou already "now about energy?calorie deficit .ta"ing in fewer calories than you burn/ being "ey for long?term weight loss. 7ow we are going to loo" at the important factors involved with whether the fat cell is actually %releasing& the stored fat to be burned as energy .or the body is using some other fuel/. 7ormones are the chemical messengers in the body that will tell our cells what to do. The right hormones will tell the body to release the stored *energy+ in the fat cells. 5uch li"e there are hormones that will tell the fat cells to *store+ more energy as well. Fat cells are )ust waiting to be told what to do! and what hormones your body releases in reaction from your eating! e#ercise! perceived stress! sleep and other lifestyle factors. Focusing on what you do and how it will affect your hormonal e#pression is vital.

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$ignals through our Environment The body triggers these hormones through many different stimulus such as food8drinks3 blood sugar monitoring3 e'ercise3 stress -perceived by you. and sleep. @ven though we need to be in calorie deficit! it is also vital to have the right hormones telling us to use fat for fuel! and not something else .li"e muscle/. So depending on what hormones are saying to the fat cells! will determine whether they should open the doors and let the stored fat out! or start stoc"ing up for winter and pile some more in.

7ormones 9:9 &hat are hormones you may as"' &ell they are simply chemical messengers in the body that will send signals from one cell to another to get a certain action or response. ll these chemicals are secreted by various organs=glands in the body! each with its own set of instructions to send out. Ence secreted! the hormones go through the blood stream to their target cells .that they were made to communicate with/. These cells have receptors! that allow it to respond=react to a certain hormone and it2s specific instructions. The whole process is governed by a series within the body of feedbac" loops that are monitoring hormone levels and other factors=stimulus. It is these feedbac" loops .reports/ that will tell the endocrine system .master controller/ what hormones it needs and when .actions to ta"e/.

0t6s all about +egulating Blood $ugar The body needs glucose .blood sugar/. The brain is the biggest glucose hog there is re,uiring most of of what the body uses! even while you are sleeping. If you have too high or too low blood sugar! bad things will happen.
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The body6s hormonal feedbac" loop is really geared for prioriti0ing *steady+ blood sugar levels. This is important to remember when it comes to storing or burning fat. It is in this e,uation that our body uses hormones to tell whether to find more fuel .pull from fat cells/ or store e#cess glucose into those storage tan"s. funny thing happens! when you eat to "eep your blood sugar balanced and have calorie deficit! you are going to naturally start to lose weight .a"a burn that stored fat/. 0nsulin and 0t6s +ole The big blood sugar monitoring hormone that we are going to focus on is called *insulin+. Insulin2s main )obs are to ma"e sure that we do not have too high blood sugar .which is bad for our state of health/ and to transport glucose and other substances .li"e amino acids/ through the membranes and into our cells. Insulin is a very natural and necessary hormone in the body! however bad things can happen if it gets out of control.

0nsulin as the "at $toring 7ormone? &hen the body detects high amounts of blood sugar=glucose! it will immediately

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elevate insulin production so it can start lowering the high blood sugar. The higher the blood sugar! the more insulin that will be released .in a spi"e/. Ence insulin is raised! it will start finding cells that will *receive+ it6s message to allow storing of e#cess glucose from the blood stream. There are a couple main places in which this can happen. First you have the %limited& capacity of our muscles! and second you have the %unlimited& capacity of fat cells .and their ability to ma"e more cells/.

So unless you are depleted of muscle glycogen and have a high insulin sensitivity environment at the muscle cells .for e#ample! right after a wor"out/! you are going to store more of that e#cess glucose into fat cells. ;ptimi<ing the *lucose )etabolism So if you want to lose weight! burn stubborn fat! reduce ris"s of diseases and seemingly increase your longevity factorsF! you )ust need to focus on the main factor to all of them< insulin .mainly reducing insulin resistance=increasing insulin sensitivity and having low fasting levels overall/. This is also "nown as optimi<ing your glucose metabolism! as remember insulin is used to control high glucose .blood sugar/ levels. This is why people who are diabetic .have a less than optimal glucose metabolism/ are at much higher ris"s for all diseases too.
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=Lower "asting 0nsulin > Longer Living?

*There are three ma)or centenarian studies going on around the world. They are trying to find the variable that would confer longevity among these people. They all have relatively low insulin. Insulin is the common denominator in everything I2ve )ust tal"ed about. The way to treat cardiovascular disease and the way I treated my stepfather! the way I treated the high ris" cancer patient! and osteoporosis! high blood pressure! the way to treat virtually all the so?called chronic diseases of aging is to treat insulin itself. Insulin resistance is the basis of all of the chronic diseases of aging! because the disease itself is actually aging.+ 8ou% e, 9Insulin an+ it's Meta-oli 4ffe ts:, 1777, D% Ron Rose+ale

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Ahapter G Free the Fatty cids

"ats in vs "ats ;ut 8ou read in the last chapter that hormones signal to the fat cells to *release+ the stored fat. 8our fat cells have %receptors& on the outside and are waiting for the instructions to come along .traveling through the blood stream/. Ence they get the right hormonal signal! they can start to release the stored fats into the blood stream .also "nown at this point as Free Fatty cids or FF s for short/. The FF s are then carried away via bloodstream to the muscles where they are burned up for energy .in their internal power?plants called the mitochondria/. 8our muscles are your fat burning factories. So now you can see the importance of doing the right type of eating and e#ercise in order to maintain=grow muscle .and have more mitochondria *fat burning+ power plants/. This is why you will see people with more muscle having an easier time staying lean too .lots of fat burning factories at wor"/. nything that results in muscle loss .through e'cess training3 chronic stress or crash diets/ will )ust mean you lose more fat burning factories in the process. This
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is never the goal with any successful and lasting eating or lifestyle plan .and why both are e,ually important too/. 7ormones and Lipolysis This whole process of freeing the stored fatty acids from the fat cells for fuel is also what is "nown as lipolysis .for those that li"e the nerdy technical names/. There are many different hormones that can act as a signal to the fat cells for lipolysis to ramp up .more fat releasing/ including<

4drenaline and !oradrenaline! also called Aatecholamines .from the adrenal gland/ *lucagon .from the pancreas/ *rowth 7ormone .from the pituitary gland/ 4C 7 .from the pituitary gland/ ,8 ? .from the thyroid/

These hormones bind outside to the fat cell receptors! and then regulate the activity of an en0yme called hormone sensitive lipase .(S4/. &hen (S4 is up?regulated! it

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will increase the brea" down of stored fat ."nown as triglycerides/ into the FF s and glycerol. 7igh Blood $ugar $lows Down Lipolysis &hat we eat plays a large hormonal role in turning up or down lipolysis. &e have already tal"ed about insulin as a blood sugar monitoring hormone. If blood sugar is too high! then more insulin is released to store it in either muscle or fat cells. %ut there is also another hormone called glucagon that reacts in the opposite way to insulin. It is part of the group of hormones responsible for increasing (S4 activity and therefore releasing more stored fat. This can not be possible however if blood sugar .insulin/ remains high- .important to remember/

0nsulin &hen elevated! lowers glucagon

*lucagon Rises when insulin starts to come down $ignals release of fats from fat cells @levates from higher protein=fat based meals

Signals storing glucose into muscle=fat cells @levates from higher ,uic" digesting carb meals .high blood sugar?glucose/ 1oal< to "eep steady by "eeping blood sugar stable .not chronic high spi"es/

1oal< to "eep elevated .through managing insulin and food choices/

*lucagon and 0nsulin 1lucagon2s )ob is to increase low blood sugar=glucose by the use of 9 processes called glycogenolysis .using stored glycogen from the liver and muscles to convert
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to glucose/ and gluconeogenesis .using other sources such as amino acids from proteins and glycerol from fats/. 1lucagon is also responsible for signaling to the fat cells to release free fatty acids .FF s/ into the bloodstream when it needs another source of energy. Remember that we do not get rid of fat cells! we )ust shrink them down by releasing all the stored fats inside and burning them up as energy. That is how *fat loss+ happens. (owever once insulin rises up again .because of a sharp rise in blood sugar/! glucagon is turned down. The fat cells then switch from fat releasing to storing. What 7ave /ou Learned? That fat cells are )ust only listening to whatever hormonal signals we give them and tell them to do. These hormonal signals come through our food choices3 e'ercise8activity and other lifestyle factors -stress3 sleep.#

It should be our goal! especially for long?term health and weight loss! to optimi0e our glucose .blood sugar/ metabolism.
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This means ta"ing the right daily steps to reduce chronically high levels of insulin .that will lead to insulin resistance issues/. This in turn will balance and optimi0e the other hormones needed to release the fat. So if we want to lose that fat! it is time to turn up the hormones -and sensitivity to them. needed to release them in the first place .such as glucagon3 growth hormone -*7.3 catecholamines3 ,5 ?! etc/. his is done each day through your eating and lifestyle choices including e'ercise3 sleep3 and the amount of stress you deal with!

1nderstanding that %$tubborn& "at &e all have those trouble areas that seem to stic" around! but do you "now why' Those are the fat cells that are not getting a *strong+ enough signal to *release+ the stored fat to be burned .hormones are not getting through enough/. This could be because of receptor bloc"ers = resistance at the fat cell .bloc"ing what messages it gets/ and=or not strong enough message getting to the cell=receptors in the first place .which could be from lac" of hormonal response or blood flow to and from the fat cell/. If your goal is to lose more of the stubborn fat! then it becomes more vital to really focus on the right "ind of eating H e#ercise and increasing the right hormonal responses for lipolysis! the sensitivity of and the delivery .blood flow/ to those stubborn fat cells-

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Ahapter C %iggest &eight 4oss 5yth

What are /ou *etting $old ;n? The weight loss=diet niche is the hottest .and very profitable/ industry to be in nowadays. 4oo" around and you will see celebrities writing boo"s about it! new pills from some special berry in $ganda or some cra0y ab?contraption. It is a billion dollar mar"et and everyone wants in on the action. &ith that comes so many myths and misconceptions that have been passed down by word of mouth for so long! that it6s now thought of as proven science. 7o one even ,uestions the things they hear anymore. In fact! many mar"eters will )ust continue to e#ploit those myths for profit "nowing you won6t even ,uestion them. There is one particular myth used by practically everyone nowadays. It fuels a whole complicated eating plan which companies are getting rich off! and you are getting frustrated withhe )yth +evealed re you ready to hear the biggest myth=misconception that you will hear all the time in mainstream media and from people when tal"ing about how to lose weight' 8ou
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may not be ready for what I am about to say. I warned you. s" many trainers! nutritionists! doctors! diet gurus or your overweight neighbor and they will probably all tell you this same statement as a scientifically proven fact< 9;ou nee+ to eat s!alle% an+ !o%e f%e<uent !eals th%ou&h2out the +ay in o%+e% to in %ease=s$ee+2u$ you% !eta-olis!: &hat is the real verdict' This statement is not :DD> true-But 7ow Can $o )any (eople Be Wrong? It6s usually the masses that are passing along wrong information in the first place .in an attempt to seem wise to others usually/. &ell if this is such a well "nown fact! then why aren6t we all slim and fit from following it' EI to be fair! there are plenty of people who can and do lose weight by eating multiple times per day .let6s say J# a day as most modern weight loss *diets+ preach/. %ut also remember the K : *secret+ of all diets and how they really wor" is being a state of calorie deficit. &hether you do that in ;! J! or :D meals a day. (owever you will see there is nothing *magical+ about it when it comes to your metabolism. 06m !ot $aying it Doesn6t Work Don6t get confused with my message about eating smaller and more meals all day long. I said above I "now it %can& wor" .because of the calorie deficit it promotes/ to eat J# a day. @ating smaller meals! to "eep overeating under control. t the end of the day you have still eaten less than normal! but )ust spread those calories out more often to "eep the total daily number under control. (owever the real ,uestion is! was it because those fre,uent smaller meals *magically sped up+ your metabolism to burn more calories' The real answer to that assumption is a big fat 7Eurning 1p the 7eat Somehow most people thin" if you eat more often! then you increase your
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metabolism with a higher *thermogenesis+. Thermogenesis is where the body e#pels energy in the form of heat through what it has to do .and in this case we are tal"ing about the energy of digesting food/. %ut here2s the fun *sciency+ part! if you eat the same D I48 amount of food=calories split into either J meals or ; meals! isn2t that the same amount of digestive energy re,uired overall'

Isn2t :CDD calories still :CDD calories at the end of the day whether you split it J times or ; times' So how is there any real advantage to splitting it up all day long into smaller more fre,uent meals when the calorie load is the same' &ell according to plenty of research .seen below/! there is 7E such advantage-

$cience 4grees there is !o )etabolic 4dvantage to Eating )ultiple )eals 98in e the 175's, e$i+e!iolo&i al stu+ies ha*e %e$o%te+ an in*e%se %elationshi$ -etween f%e<uen y of eatin& an+ -o+y wei&ht, su&&estin& that a 1ni--lin&1 $atte%n oul+ hel$ to $%e*ent o-esity. This notion has late% -een $ut into <uestion -y the %e o&nition of a hi&h le*el of +ieta%y un+e%2%e$o%tin& in o*e%wei&ht in+i*i+uals. In a++ition, no +iffe%en e in total +aily ene%&y e.$en+itu%e has -een +o u!ente+ as a fun tion of +aily !eal nu!-e%.

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>ei&ht loss is not fa ilitate+ -y hi&h !eal f%e<uen y. : 8ou% e, 9I!$a t of the +aily !eal $atte%n on ene%&y -alan e:, F%an e ?ellisle, 8 an+ina*ian @ou%nal of Aut%ition, O t 2''/ 9Mo%e i!$o%tantly, stu+ies usin& whole2-o+y alo%i!et%y an+ +ou-ly2la-ele+ wate% to assess total 2/ h ene%&y e.$en+itu%e fin+ no +iffe%en e -etween ni--lin& an+ &o%&in&. Finally, with the e. e$tion of a sin&le stu+y, the%e is no e*i+en e that wei&ht loss on hy$oene%&eti %e&i!ens is alte%e+ -y !eal f%e<uen y. >e on lu+e that any effe ts of !eal $atte%n on the %e&ulation of -o+y wei&ht a%e likely to -e !e+iate+ th%ou&h effe ts on the foo+ intake si+e of the ene%&y -alan e e<uation.: 8ou% e, 9Meal f%e<uen y an+ ene%&y -alan e:B ?% @ Aut%. 1776 )$%B66 8u$$l 1,80626'. 9To a &%ou$ of ( healthy $e%sons a sli&htly hy$o alo%i +iet with $%otein (13C of ene%&y", a%-ohy+%ates (/5C of ene%&y" an+ fat (/1C of ene%&y" was &i*en as one !eal o% as fi*e !eals in a han&e2o*e% t%ial....#han&es of -o+y wei&ht we%e statisti ally not si&nifi ant. ..The heat $%o+u tion al ulate+ -y in+i%e t alo%i!et%y was not si&nifi antly +iffe%ent with eithe% !eal f%e<uen y. DThe %esults +e!onst%ate that the !eal f%e<uen y +i+ not influen e the ene%&y -alan e.: 8ou% e, 9The%!o&enesis in hu!ans afte% *a%yin& !eal ti!e f%e<uen y:B >olf%a! E, Fi% h&essne% M, Malle% GL, Gollo!ey 8. 9In the sho%t2te%!, !eal f%e<uen y an+ a $e%io+ of fastin& ha*e no !aHo% i!$a t on ene%&y intake o% e.$en+itu%e -ut ene%&y e.$en+itu%e is +elaye+ with a lowe% !eal f%e<uen y o!$a%e+ with a hi&he% !eal f%e<uen y.: 8ou% e, 9#o!$a%e+ with ni--lin&, neithe% &o%&in& no% a !o%nin& fast affe t sho%t2te%! ene%&y -alan e in o-ese $atients in a ha!-e% alo%i!ete% 9 M ) Taylo%, @ 8 Ea%%ow, Inte%national @ou%nal of O-esity (2''1" 20, 017202(

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The%e ha*e -een %e$o%ts of an in*e%se %elationshi$ -etween !eal f%e<uen y (MF" an+ a+i$osity. It has -een $ostulate+ that this !ay -e e.$laine+ -y fa*o%a-le effe ts of in %ease+ MF on a$$etite ont%ol an+ $ossi-ly on &ut $e$ti+es as well...Gowe*e%, the%e we%e A8 (no si&nifi ant" +iffe%en es -etween the low2 an+ hi&h2MF &%ou$s fo% a+i$osity in+i es, a$$etite !easu%e!ents o% &ut $e$ti+es ($e$ti+e ;; an+ &h%elin" eithe% -efo%e o% afte% the inte%*ention. >e on lu+e that in %easin& MF +oes not $%o!ote &%eate% -o+y wei&ht loss un+e% the on+itions +es %i-e+ in the $%esent stu+y. 8ou% e, 9In %ease+ !eal f%e<uen y +oes not $%o!ote &%eate% wei&ht loss in su-He ts who we%e $%es %i-e+ an (2week e<ui2ene%&eti ene%&y2%est%i te+ +iet.:, #a!e%on @D, #y% M@, Dou et 4. ?% @ Aut%. 2''7 Ao* 3',12/.

he Body @nows What it is Doing @ven with all that information above! some people will still stress that eating more often is superior in some way for fat burning. (owever even with really low meal fre,uency the body still "nows how to self regulate over the long run .which is a fact often left out! as it doesn6t help sell any diet plans or supplements/. Ene study .Stote IS et al 9DDL/ compared )ust ; meals=day to : meal=day on body? weight regulation mechanisms over the long run. &hen eating their maintenance calorie load .whether in ; or : meal/ per day! over J months both groups maintained their body weight .within 9"g of their initial weight/. nother study .Merboe"et?van de Menne &P :NN:/ compared 9 meals per day vs L meals! with identical calorie load. &hat they found was no difference in total 9G? hour energy e#penditure and no difference in total protein o#idation. &hile the L meals=day .nibbling/ pattern had constant steady fat=carb o#idation .burning for energy/ levels! the 9 meals per day had higher initial carb o#idation after meals and higher fat o#idation other times of day. In other words! it all evens
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out when you loo" at the bigger picture of 9G hours a day/ou Don6t %!eed& 4ll hose Bars3 $hakes and )eal (lans Supplement companies are ma"ing a "illing in the weight loss world on *special+ snac" bars! meal replacement sha"es! and prepac"aged meals all based around this eat more often to *speed up+ your metabolism myth. Do you now see why everyone *thin"s+ they need to eat more' It is because that myth is constantly being *pushed+ .sold/ to the general public as a scientific fact! when it is actually )ust a great mar"eting approach-

8ou will see celebrities on TM getting paid millions to lose weight on those types of programs .when we all should reali0e now that the real magic is in the total energy calorie deficit! not the amount of meals/. Aalories are what matter! not having more and more meals. Ence people tire out of those complicated diets .and most all do/! they continue that eating=nibbling pattern and the calories )ust add right bac" up again- (ow is this a real and lasting solution' Aote, This ha$te% is f%o! the 2 Meal 8olution !anual, -ut info%!ation I think you shoul+ know so I in lu+e+ it he%e as well.

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Ahapter J The *IF 4ife+ Principles

ime to (ut 4ll the (ieces ogether %efore going forward with the ; Rules of the *IF 4ife*.style/! let6s ,uic"ly sum up what you have read so far. Fat cells are basically storage tan"s! holding potential fuel that can be used up later on .this is the natural design for survival/. They are waiting on instructions from the body on whether to %store& or %release& all based on a comple# blood sugar regulation system. &hile you need to burn up more calories than you ta"e in .state of calorie deficit/ for long?term weight loss! e#tended low calorie *crash+ diets will only lead to more fat .especially stubborn/ gain and compromised metabolism in the long run. This is !; the goal# 7ormones are the chemical messengers that tell our body=cells whether to store more *fuel+ .fat/ or release it from storage to be burned up in the muscles. &e manage the release of these hormones through our food
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choices! movement=e#ercise and even lifestyle factors. The process of using the right hormones to release fats from storage .and convert them to free fatty acids3 or ""4s/ is "nown as lipolysis. 5onitoring blood sugar .high or low/ and the hormones involved are directly tied into lipolysis .insulin being the primary one to focus on/. Interesting to note that we have several blood sugar *raising+ hormones and only one real blood sugar *lowering+ hormone .insulin/. (igh blood sugar .mostly from ,uic" digesting foods/ will elevate insulin! and lower the hormones that increase lipolysis .which means less ""4s/. The name of the weight loss game is having an efficient glucose?blood sugar metabolism ."eeping insulin stable/! being in a small calorie deficit state .to not store more than we burn for energy/ and maintaining a healthy metabolism ."eeping muscle! no chronic stress through low calories and=or other lifestyle factors/. The number of meals during the day .when overall daily calorie load is the same/ does 7ET speed up your metabolism. This means while eating small mini meals *may+ help you stay in calorie deficit to lose weight! it doesn6t *have+ to be the only way.

he %0"& in %0" Life& &hen I came up with the name for my site bac" in 9DDL! it was going to be based on the principles that I wanted to help people become aware of and understand. The *IF+ stands for the following< Intermittent Fasting/Feeding &hile eating mini meals .C?J#/ all day *can+ lead to weight loss! it is hardly a sustainable model for many. @nter simple eating and additional glucose metabolism benefits .hormonal responses to increase those FF s/ that are seen with more *intermittent+ eating patterns.
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5any people have been *scared+ into thin"ing they *have+ to eat all day in order to lose weight! which is hardly true .and more mar"eting ploys from those who profit in that myth/. There is another way that can help you brea" bad eating habits! en)oy foods once more! and "eep you eating less in an easy manner. Intensity Fitness A I thin" e#ercise=fitness should be an important part in your life! but most )ust over?complicate it. Too many times wor"ing as a trainer! I have seen people putting in hours of effort only to "now that they will eventually burn out and ,uit. Instead doing more short and *intense+ based e#ercise can get the results without that *burn out+. Intensity boosts the lipolysis .fat releasing/ hormones and get more FF s available to be burned as fuel. lso using .brea"ing down/ those muscles with intensity and the repair .increased protein synthesis/ that happens afterward! will "eep that metabolism going strong too. 1In -uil+in& a statue, a s ul$to% +oesn't kee$ a++in& lay to his su-He t. ) tually, he kee$s hiselin& away at the inessentials until the t%uth of its %eation is %e*eale+ without o-st%u tions. Thus, ont%a%y to othe% styles, -ein& wise +oesn't !ean a++in& !o%eB it !eans to !ini!iIe, in othe% wo%+s to ha k away the unessential.1 3 ?%u e Lee

Instant Freedom I6ve said it many times! but I choose the simple path in life. That doesn6t mean getting less from my efforts! usually it means the opposite. I do less but get more results because I focus on what matters .and don6t get distracted along the way by things that give very little in return/. Too many people are )ust being distracted and "eep off course! when the simple solutions when applied do wor". I6d rather have more time to en)oy living! and that sense of *freedom+ to do what I want each day. Freedom from complicated diets and unen)oyable wor"outs. This is how life should be3 Rules...21 Days 33 Mike O'Donnell The IF Life

8ou will notice a common theme in what I preach! that using the *right+ "inds of stress on the body .intermittent and short/ can produce positive long term results. 1oing overboard however will )ust ta"e you in the wrong direction. Ence you understand on how to implement correctly! it is a powerful *tool+ that can lead to a sustainable lean and healthy lifestyle. %7ormesis& is in /our !atural Design Remember that your body is concerned about one big thing. 7o! its not how your football team is doing this year or what "ind of raise you are getting. 8our body wants to survive and when presented with small stressors in your environment! then it adapts for the better .becomes stronger and more efficient at the cell level/.

This is what is "nown as %hormesis& .see the graph above/. The body will generate a net positive response to become stronger when e#posed to *small+ or %intermittent& levels of stress. (itting that *sweet spot+ where you generate the optimal responses from your body. (owever as you will also see in the graph! too much stress will ta"e the net response in the opposite=negative direction. That is not the goal as it leads to long term negative results.

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$o 2ust remember these simple factsB Short .intermittent/ or low amounts of a stressor will general a net positive .protective=stronger/ response from the body. This happens as you allow the body to enter into a recovery and rebuilding stage. This is that *sweet spot+ to aim for! intermittent stress and lifestyle for recovery. 4onger .chronic/ or high amounts of a stressor will only lead to e#cess brea"down and negative health responses. This can be from lac" of nutrients! e#cess e#ercise .as it is a stress/ and especially your lifestyle in general .as continually stressed out people tend to be worse off because it is chronic/.

The goal is to use short=intermittent stressors as a signal to the body to react! and then a more rela#ed lifestyle to allow those positive responses to happen. Eur body! muscles! mind! cells all want to be challenged *intermittently+ and can become stronger .better off/ from it.

=!EW= )ore Details on 0ntermittent "asting8"eeding and 0ntensity "itness I6ve gone over here ,uic"ly the benefits of using intermittent stress in eating .intermittent fasting=feeding/ and e#ercise. (owever if you would li"e even more details on these benefits! then I have another couple lin"s for you. These are my *paid+ courses=manual pages but I6ve also included a free preview PDF on each as well that will give you more insight into what is going on. Alic" here to access the Free PDF preview of the 9 5eal Solution Alic" here to access the Free PDF preview of the ;D<;D %urst 5ethod

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Ahapter L ; Rules...9: Days

Creating !ew 7abits They say that it only ta"es 9: days to create a new habit! so for the ne#t 9: days I am going to give you ; simple rules to follow. It6s not going to get any more complicated than that! no need to. 7o other distractions to get you off trac". The goal is to master the foundations of each pillar .eating! movement! lifestyle/ with the *IF+ 4ife principles and then ma"e it a lasting part of your lifestyle. 5aster these foundations and you can stop any yo?yo weight fluctuations than many seem to suffer from nowadays. 8ou will also embrace your own active lifestyle which will add into helping you stay lean and healthy. EI...so here6s the ; rules .which I will then e#plain more in the following chapters/ +ule C9B Eat )eals Every Day###$ometimes D +ule CDB )ove8E'ercise for 9: )inutes Every Day +ule C,B Euiet the !oise for 9: )inutes Every Day

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Rule K: @at 5eals @very Day...Sometimes 9

ime to *et +id of the %)indless& $nacking 7abit I thin" that could be one of the biggest obesity related issues nowadays .along with the e#cess amount of processed foods/. People thin" they should or *need+ to eat all day! so here comes all those e#tra caloriesSnac"s at wor"! high calorie=sugar coffee drin"s! snac"ing again in front of the TM...it 44 adds up. So in an effort to simply "eep calories in chec"! eliminate snac"ing :DD>- 8ou don6t really need it! even if all those *diet gurus+ try and promote it to you .remember meal fre,uency does 7ET speed up your metabolism/. 0 Eat ;nly )eals En average I will eat up to ; main meals. I don6t *snac"+. I don6t eat late at night .unless it is a meal/ and have no urges to continually put something in my mouth. 5y meals are satisfying! healthy and tide me over until the ne#t one .without going overboard li"e a Than"sgiving feast of course/. So toss out the coo"ies! nuts! energy bars or whatever you have been snac"ing on. 8ou may be hungry at first doing this! but that is not *real+ hunger...more what you
3 Rules...21 Days 36 Mike O'Donnell The IF Life

have trained your body to *e#pect+ in timing for food. It will soon go away after a while. Time to *reset+ your internal eating alarm cloc". $imply Eat , )eals I mean those standard ; meals otherwise "nown as brea"fast! lunch and dinner. @at only while you are in *meal mode+. Ahoose foods you "now will "eep you going till the ne#t one! and not ones that )ust crash your blood sugar and ma"e you sluggish=tired .a sign of bad food choices/. 5ore active people can opt for G meals but only when they are healthy ones .lean meats! veggies! unprocessed carbs/. If you do need a snac" for blood sugar reasons .low/! eat some fruit. That6s about the only reason I would snac". That should do the tric" and limit calorie overload. 9(@a k LaLanne" Ge ate two !eals a +ay an+ shunne+ sna ks.: 3 A; Ti!es Online 1=2'11 $ometimes Eat -Between. D )ain )eals This is where the *Intermittent Fasting=Feeding+ comes into play. &hat this means is that you will only eat between 9 of your main meal times .for e#ample lunch and dinner/. 8ou can still *have+ ; meals! )ust condense them into that shorter window. &hat to have in the morning' Tea! coffee! water or whatever you normally en)oy but ma"e it a *no+ calorie drin". llowing your body to continue without food since your overnight fast .otherwise "nown as *sleep+/ will allow insulin and blood glucose to get lower and increase lipolysis .more of those FF s to be burned for fuel/. Remember that you are ta"ing steps to improve your glucose based metabolism .which you "now is important in the long run for that *healthy+ fat burning metabolism/ while also creating a stronger mindset to overcome food addictions. Ether people remar" as to also having more energy! focus and feeling more in control because of this simple practice. Remember to "eep it *intermittent+ for now. 7ote< 5any eventually move into this *condensed eating+ as a *daily+ approach.
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&hile it can wor"! there are still many other factors that must be considered and "ept in chec". IF is )ust a *tool+! and finding the best way to use it in your lifestyle is what matters. . ll discussed more in the 9 5eal Solution/ Calories )atter over Longer (eriods3 !ot 7ours (ere2s a little secret about calories too! it doesn2t really urgently matter what you eat per meal or even per day. It2s the long?term calorie load effect over days=wee"s that determines how we much we really burn and store as fat in the long run.

So what does that mean' That trying to have e#act calorie=mini meals proportioned out J# a day and the same calorie inta"e daily is a very complicated8confusing way .but it ma"es for a great industry in selling stuff as people stay confused/. (ow about we )ust focus on the bigger picture and "now that high calorie days can be offset with low calorie days. (ow about instead we see that by selecting some days to be lower in calories we can have more fle#ibility on the other days and how we eat. The body was designed to wor" optimally on changes=challenges! not routineCondensed Eating Windows )ake Calorie Control Easy So! how do we combat these tendencies and ta"e bac" control' Simple! )ust condense down the eating window and only eat between certain hours .9 meal

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times/. 7o eating outside the window! period! It will set simple limits on how much time you have to ta"e in calories! help control your calorie inta"e and not let any of those *late night+ snac"s snea" into your calorie total for that day. It will also help you to ma"e better choices with whole foods at meal time .and not sugary snac"s/ for daily improved insulin management. ;ther Eating ips and ricksB @ating only meals is not a pass to *binge+ eat. $se common sense and "now that overeating is not going to lead to weight loss .calories/. Don6t worry about counting calories! but be realistic in your portion si0es. Ieep your meal times consistent .easier to "eep up than *improvising+/ Do not drin" calorie based drin"s .unless they are with a meal/. Instead choose water! unsweetened=hot tea or whatever else you en)oy. @at mainly *real foods+ .especially eliminating processed carbs/. Aome up with :?9 *go to+ meals that are easy to prepare or shop for .for e#ample I can do canned salmon and a sweet potato ,uic"! or a blended sha"e with coconut mil"! eggs and fro0en fruit/. 5a"e e#perimenting with simple coo"ing something you loo" forward to. @n)oy being mentally strong and saying *7o+ to snac"s. @n)oy eating! ta"e you time! sit outside! do it with friends. Turn off the TM. ssuming you eat at .or a bit above/ maintenance levels on normal days! ma"e your *9 meal+ days less calories. Simple strategies can include on those days no breads! pasta! deserts! e#cess fats or other things that add up ,uic"ly in calories. If you do choose to eat a *dessert+! do it only with .ma"e it part of/ a meal and not later on. Ence you are done with dinner...no more eating at nightThe simplest rule most don6t follow! if you don6t need to eat it...get it out of the house .as you can6t eat what6s not around even when you feel low restraint/. 5ost importantly! do this every day. %uild the habit. Don6t worry about being :DD> perfect too...there is no more guilt3 Rules...21 Days /' Mike O'Donnell The IF Life

Rule K9 5ove=@#ercise :D 5inutes @very Day

$top Looking for the %(erfect& Workout 5any people are )ust loo"ing for the most *perfect+ wor"out for burning fat and=or building lean muscle...but not doing anything else otherwise. &hat good is that' If you only underta"e some super complicated or *e#treme+ wor"out once in a while! chances are very high you will ,uic"ly hit a burnout stage .and then go bac" again to s,uare one/. 5a"ing fitness *all or nothing+ is a good way to never get anywhere long term. Don6t tell me how many pounds you can lose in a wee"...tell me how many you can "eep off for years. Instead start with a more sustainable foundation of )ust doing *something+ for :D minutes every day- Then grow it from there. 9Those who think they ha*e not ti!e fo% -o+ily e.e% ise will soone% o% late% ha*e to fin+ ti!e fo% illness.: 3 4+wa%+ 8tanley 7o need to ma"e this any more complicated than it should be. 8ou have :D minutes in every day I guarantee you. Find something that is *fun+ to you and )ust do it. @ven )ust wal"ing outside every day is a good start for many.
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From there you can wor" into more *intensity+ based ,uic" wor"outs. Short *bursts+ that get the hormonal and metabolic .muscle building too/ e#pression you are loo"ing for. fter that )ust get on with a more *active+ lifestyle and en)oy whatever you do. 0ntensity With 0ntervals (ere6s the easiest way to get some intensity into your wor"outs in a short amount of time. 1et a timer! interval based ideally .there are free apps and websites/ or even a cloc" with a seconds hand. 7ow you are ready to alternate between short *busts+ of effort and rest! otherwise "nown as a wor"=recover interval. 7ow for the ne#t :D minutes you are doing to do a simple circuit. Pic" a couple e#ercises .starting with : or 9 ma"es it easy/. 7ow )ust do a wor"=rest interval such as ;D?GD seconds of wor" immediately followed by ;D?9D seconds of rest .use a minute total for ease of trac"ing/. For e#ample if you were doing an interval wor"out only using a )ump rope it would loo" li"e< GD seconds of )umping rope 9D seconds of rest repeat N more times .total of :D circuits=:D minutes/

Er if you want to do a simple 9 e#ercise circuit using a different wor"=rest too< ;D seconds of pushups ;D seconds rest ;D seconds of s,uats ;D seconds of rest repeat full circuit G more times .total of C circuits=:D minutes/

8ou can change up what movements=e#ercises you do every day to "eep it fresh and e#citing. $sing more advanced programming you can start to use movement splits too for more lean muscle development .covered more in ;D<;D %urst manual/.

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Soon enough you will be done in :D minutes and feeling great. 5a"e it fun. Ahange it up. Roll the dice to pic" your e#ercise. 4oo" forward to your short daily *bursts+The "ey is doing something simple every single dayIt6s only :D minutes! you can do it in front of the TM! 3ust build up that consistent routine and grow from there. 8ou can add in more advanced cycling later on! but for now )ust get in the habit of moving with purpose. ;ther E'ercise ips and ricksB Ieep a consistent daily wor"out time .for e#ample! doing a :D minute wor"out first thing in the morning or at lunch every day/. Forget some *perfect+ wor"out. IISS. Pic" :?9 e#ercises and do a ,uic" interval circuit. $p the intensity for those hormonal and metabolic responses. $se an interval app timer to "eep you going on your phone while also playing music. Intensity is based on your level of effort. %eginners may do fast wal"ing intervals! advanced may move into sprints and burpees. lways room to grow! )ust get started with somethingRemember...there is no perfect wor"out! )ust what you decide to do today. 8ou can always change up what "ind of e#ercises you do as you go along! but get into the habit right now of )ust doing something firstIn general )ust try and also be more active in life! find activities you en)oy doing. 7o need to spend hours a day in a gym! )ust move your body. 7ow there are no more e#cuses! )ust you being la0y...and no one li"es to be called la0y right' I fit mine in every single day! and so can you-

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Rule K; Ouiet the 7oise :D 5inutes @very Day

/our Daily Living )atters 8ou only can spend so much time in the gym and eating! so what you do in the rest of your daily life matters too. 8our health .and the state of your metabolism/ is a sum of all your lifestyle parts. Remember the *hormesis+ graph' Short and intermittent stressors can be good! but only if you allow the body time to recover. 5a"e those stressors more chronic .with less time for the recovery phase/ and then you will be heading down the road to that ill?fated *crash and burn+. "ight or "light###!ot Worry 4ll Day 8our body is meant to survive! to be ready for those short times where it needs to fight off a predator or run. Today6s world is a bit different than :D!DDD years ago however. Those perceived *predators=treats+ now come in the form of all day worry=an#iety about money! wor"! deadlines! traffic! or whatever else *seems+ important. Instead of running away or fighting off a threat and then being able to recover
3 Rules...21 Days // Mike O'Donnell The IF Life

shortly after! we are )ust confronted with more stressors that "eep us in a state of chronic brea"down with less and less time for recovery. &e are operating in *emergency mode+ too often and are only doing more overall damage. This only ta"es your health in the wrong direction. Stress when chronic can lead to many of the same metabolic dysfunctions as a bad diet does. (ampering your metabolism and causing those long term weight battles! as well as increasing ris"s for most degenerative diseases. Control the "low &e are all hit with an e#cess of information and input nowadays. &hile it is great for learning and productivity! it can also down a road of e#cess stress if not "ept in chec". It is up to you to control that flow of information or suffer from overload. 4ife is really only comprised of the sum of what actions you ta"e right now! the past and the future are actions already done or yet to come. 8ou can worry about what may or may not happen! but if you ta"e no actions right now it only wastes your valuable energy. Do less but get more from it is my motto. That can only be done when you actually ta"e time to "now what matters! and let go of the rest that only drain your energy. The best way is to )ust learn how to do this is to first )ust ta"e a brea" to turn off the *noise+ around you and let your mind=body rela# and refocus. 9)ll !an's t%ou-les o!e f%o! not knowin& how to sit still in one %oo!1 3 ?laise Jas al, 156' ake a 9: )inute Daily % ime ;ut& That means sitting down! no ipod blaring! no laptop on! cell phone on silent and )ust en)oying where you are right then and there. &hile it doesn6t have to be :DD> ,uiet around you! it6s about being mentally *still+. 5a"e it a daily ritual. Find your special spot you can rela#. 5ine is in the morning at the coffee shop. &hile it6s certainly not always ,uiet and there are people around! I
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can still ,uiet myself and be still. Sip on my mericano .espresso in hot water/ or tea slowly. @n)oy the moment for what it is. I use that time to )ust let my mind clear itself! rela# and then focus on what is important to do for the day. I li"e to use a )ournal as well! so I can ma"e notes and thoughts as they come. 4et my inspiration have an outlet.

8ou don6t have to become a mon"! move to a mountaintop and chant some funny words to be able to sit ,uietly each day. 3ust become aware of where you are and observe your own thoughts as they come. $tart the Day +ight I find this the best way to start the day compared to many others who )ust wa"e up and then get blasted with info from radio! news! phone! email and never really had a chance to rela# and prioriti0e for the day. 7e#t thing you "now! the day is over! you are tired and nothing was really productive .although could have been busy/. Then the ritual will repeat day after day. It6s up to you to ta"e charge and act! not )ust re?act to whatever Is thrown at you. 4ife rewards those who can ta"e the right steps! and "eep all the other distractions in chec". (ow do you "now what the right steps are' First you have to have a clear vision of where you want to go! and that usually re,uires ta"ing time to rela# and
3 Rules...21 Days /5 Mike O'Donnell The IF Life

thin" for yourself. The steps are then revealed one at a time. Then )ust act. The answers are inside! if you are ,uiet enough to hear them. ;ther Lifestyle ips and ricksB Start today with the lifestyle plan in the rear appendi#. Enly 8E$ "now what your ideal lifestyle is. Thin" about it! visuali0e it. 7ow write it down and ma"e it happen. Repeat this process daily! wee"ly! monthly and you will be on your way to controlling your life .and being less stressed too-/. 1et up and go to bed at the same time each day. &ind down and shut off the TM=computer an hour before bed time 1et in the habitIeep the same time daily to sit ,uiet and reflect on your plan for the day Aontrol the information flow in your life. I read blogs! news! sports...but not all day long. I choose what I read! from what sites! and how often. I chec" email only :?9# a day. I get on! do what I need to do and get off. Don6t "eep getting distracted with phone calls! Faceboo"! emails! chats or whatever else "eeps interrupting your focus. Turn them off when you have stuff to do. Ta"e a brea" from most *mainstream+ media as it is usually )ust full of hype and confusing=contradicting information to "eep people addicted to it. &or" in *bursts+. Focus on only : thing at a time .or as I li"e to say! single5 tasking/. 5ulti?tas"ing is for those that only want to *feel li"e+ they are getting stuff done. It6s not really that effective and only distracting. $nderstand there are no *shortcuts+! only people trying to sell you on that idea. Don6t be a health *nut+. Do what matters the most! but then go out and en)oy your health through living. 8ou have one life! ma"e the most of it. Don6t blame anyone for your situation. Instead ta"e action to change it to become what you want! as no one else will do it for you. Stop complaining and ta"e action to ma"e a positive change one day at a time. @n)oy each day! each step you ta"e...as that is all you really have.

I6ve also written more about why I li"e to do less in this article on my site here.

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Mike O'Donnell The IF Life

&rap $p Final Thoughts

(ope you have en)oyed this 9: Day manual! now it6s time to ta"e action. (ere6s some of my final thoughts and *"ic" in the ass+ to get going Start today- *I6ll do it tomorrow+ is )ust a disease. 1rab a friend=co?wor"er=family member and do it together. Find your own little support group .as we all need that time to time/. @verything worthwhile ta"es some effort! now it6s up to you to act 7othing here is that complicated. If you don6t ma"e these simple steps a lifestyle! e#pect to always be wasting your time and money )umping from one e#treme diet=wor"out program to the ne#t. @at as much *real food+ as you li"e in your meals! then no snac"s until the ne#t meal. This wor"s best when you avoid processed carbs li"e breads! cereals! pasta and the li"e. It doesn6t mean you can6t *ever+ have it! )ust need to "eep it in overall moderation. There are no shortcuts! )ust mastering the simple yet important foundations and staying consistent with them. $se this time to really thin" about what you want your ultimate lifestyle to be.
3 Rules...21 Days /( Mike O'Donnell The IF Life

Design it and then ta"e action to create it! otherwise it will never happen. 5ost people never get anywhere because they really have no idea where they want to go. 1et that clear vision! and the steps to ta"e become evident. The TM is not your friend! use it wisely and learn to shut it off. 1et rid of all those time=energy wasters in life! and you will have enough time in a day to spend improving your own health and happiness. &hat ever has happened in the past is done and gone. I don6t care what you did or did not do! it matters none going forward. &hat are you going to do now' Show me that instead. 7o one is perfect. If you mess up! so what. It was once said that the "ey to happiness is a short memory and good health. 3ust go on from that point with the ne#t best step. 8our success is )ust a sum of those ne#t best steps. %e in it for the long run. 8ou can transform your body! health and life in dramatic ways one step at a time. I6m more impressed with people who are in great shape=health from years of simple consistent wor" than those who brag about an e#treme ,uic" transformation .as that never lasts/. 8ou6re awesome! don6t ever forget it- 7ow go show the world how awesome you can be each and every day-

s that green little 0en master 8oda said! Do or Do Not...There is No Try. Ta"e action! get those results and en)oy each day along the )ourney. That6s the *IF 4ife+?style in a nut shell. 7ow get to itMike O'Donnell !". )lso -e su%e to o!e -a k an+ let !e know how it went in the comments section on the 9: Day page here. !!". Eet a #on$s $ncensored a$dio (!$3" on the 3 Rules 21 Days f%o! !y Fa e-ook $a&e he%e (f%ee of ou%se"
3 Rules...21 Days /7 Mike O'Donnell The IF Life

ppendi# 8our $ltimate Daily .4ifestyle/ Plan


&rite down how you want your lifestyle to be and then ma"e it happen- 3ust "eep it simple and get the habits started now. 4eave room for wor" and other activities! but "eep some things consistent. &or" in *bursts+. Don6t )ust be *busy+! be *productive+.

Sample Plan L 5< &a"e up .shower/ P 5< :DQ min ,uiet .with tea=coffee/ N 5< 5eal K: :D 5< :: 5< :9P5< :P5< 5eal K9 9P5< ;P5< Ahec"=reply email .:#=day/ GP5< CP5< :DQ min wor"out JP5< 5eal K; LP5< PP5< NP5< :DP5< TM=computer off! read boo" ::P5< %edtime
3 Rules...21 Days

8our Plan L 5< RRRRRRRRRRRRRRRRRRRRRRRRR P 5< RRRRRRRRRRRRRRRRRRRRRRRRR N 5< RRRRRRRRRRRRRRRRRRRRRRRRR :D 5< RRRRRRRRRRRRRRRRRRRRRRRR :: 5< RRRRRRRRRRRRRRRRRRRRRRRR :9P5< RRRRRRRRRRRRRRRRRRRRRRRR :P5< RRRRRRRRRRRRRRRRRRRRRRRRR 9P5< RRRRRRRRRRRRRRRRRRRRRRRRR ;P5< RRRRRRRRRRRRRRRRRRRRRRRRR GP5< RRRRRRRRRRRRRRRRRRRRRRRRR CP5< RRRRRRRRRRRRRRRRRRRRRRRRR JP5< RRRRRRRRRRRRRRRRRRRRRRRRR LP5< RRRRRRRRRRRRRRRRRRRRRRRRR PP5< RRRRRRRRRRRRRRRRRRRRRRRRR NP5< RRRRRRRRRRRRRRRRRRRRRRRRR :DP5< RRRRRRRRRRRRRRRRRRRRRRRR ::P5< RRRRRRRRRRRRRRRRRRRRRRRR
0' Mike O'Donnell The IF Life

Final Than" 8ouI appreciate you ta"ing time to read this report and really hope it inspires you to ta"e positive action in your life. I en)oyed putting together this manual! even though it re,uired plenty of hard wor" writing .and most of my lifetime )ust learning/. I en)oy even more to give it out freely with no strings attached. Inowing that I can ma"e a positive influence in so many people6s lives is the reward in itself. 7ow I want to as" for a simple favor in return. (elp me spread the word and impact even more people6s lives. Please share this report with people you "now whether on Faceboo"! on your blog or even )ust email them a copy. 4et6s wor" to help more and more people find their own health! freedom and happiness together! as I can6t do it without you-

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Mike O'Donnell The IF Life

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bout the uthor


5i"e E6Donnell started the IF 4ife blog=site bac" in early 9DDP to help spread the word about *IF+. The IF 4ife has been featured on many other top sites and has grown way beyond anything ever imagined. 5i"e has also been a personal trainer for over :D years. (e li"es to en)oy life on a daily basis! stay active with bi"ing=hoc"ey! wor"out from home with minimal e,uipment! eat good food and "eep things simple.

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Mike O'Donnell The IF Life

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