Part 1
There are two components to 60SOLID. There's an eating component and an exercise component. Of the two, the eating component is far more important for fat loss. The exercise component facilitates muscle growth (at best) and muscle retention (at worst).
60SOLID can work without the exercise component, but 60SOLID will not work without the eating component. For best results, put both components into play.
Putting the exercise component of 60SOLID into play is easy. You block off a ten-minute portion of your day and do the work. This is a rather seamless addition to your life. You don't need to buy fancy equipment or go to a gym. You can even watch Netflix, Hulu, or whatever as you exercise.
Putting the eating component of 60SOLID into play is usually more difficult. Beyond having a steeper learning curve, food is tethered to so many different facets of life. Food is fun. Food is family. Food is culture. You get the idea: Changing eating habits can cause headaches. This is why I begin with a “lazy” approach.
Don't confuse “lazy” with ineffective. My lazy approach can actually be too effective.
Ultimately, for the best results, for money-back-guarantee results, you'll need to parlay my lazy approach into a more proper diet.
Before you begin 60SOLID, there are a few more things you should do…
First, create a countdown calendar.
This is a 60-day challenge. You need to show up for 60 consecutive days. It might sound silly, but using a countdown calendar can keep you motivation.
I recommend buying a wall calendar or creating your own calendar. Doesn't have to be fancy. Anything that allows you to see two entire months displayed in blocks will work. Draw 30 blocks on one side of a notecard and 30 blocks on the other side of the same notecard if you have to.
Number each block. Start with the number 10 and work upward, with each block getting its own number. Day 2 gets the number 11. Day 3 gets the number 12. The final block gets the number 69.
| 10 | 11 | 12 | 13 | 14 | 15 | 16 |
| 17 | 18 | 19 | 20 | 21 | 22 | 23 |
| 24 | 25 | 26 | 27 | 28 | 29 | 30 |
| 31 | 32 | 33 | 34 | 35 | 36 | 37 |
These numbers represent the reps you owe every day (this will make sense once you read through the exercise component of 60SOLID). If you don't write these numbers down, you will forget. Trust me.
When you complete the day's workout, draw black out the corresponding square: After the first workout, black out the 10. After the second workout, black out the 11. Here's what the a finished first week will look like:
| X | X | X | X | X | X | X |
| 17 | 18 | 19 | 20 | 21 | 22 | 23 |
| 24 | 25 | 26 | 27 | 28 | 29 | 30 |
| 31 | 32 | 33 | 34 | 35 | 36 | 37 |
This calendar will make it easier to remember how many reps you owe and create an itch to complete each workout. There's something oddly satisfying about blacking out the square every single day.
Second, track your progress.
To evaluate progress over the next 60 days, you need to establish a baseline for comparison. Do these two things:
First, weigh yourself.
Step on the scale and see how much you weigh in the morning before you have anything to eat or drink. Take a picture of the number with your phone or jot it down in a notebook or put it in a digital spreadsheet (you want a record of this number somewhere). I recommend weighing yourself every single day and then evaluating the average week to week.
Second, take pictures.
Take pictures of your body from the front, side, and back. Show as much of your body as you can, getting at least from your neck to your knees. Don't flex.
I recommend taking pictures on Day 1, Day 30, and Day 60. Try to take each picture in the same location and with the same lighting and under the same conditions: first thing in the morning before you have anything to eat or drink. Consistency makes it 10x easier to evaluate progress from one picture to the next.
Now you're ready to go.
Since the exercise component is easier, this is where you will begin. Afterward, you'll learn my lazy fat-loss strategies and then how to parlay them into a proper diet.