Weeks 3 & 4

Welcome to week 3 & 4 of Phase 0! We’ll be covering everything you need to know about what you need to do for the next two weeks. Just follow the below outline and after two weeks, move onto the next 2 weeks!


Week 3: Drink a glass of water immediately upon waking up and another at lunch before you eat.

Week 4: Pack a healthy lunch 3 times a week. Example (Mon, Wed, Fri)

Week 3 will just be the exact same as what you did for weeks 1 & 2. However, starting week 4, you’ll be packing a healthy lunch for work 3 days a week. Not only will this get you into the habit of looking up and creating a few simple healthy meals, it’ll get you into the mode of making food for yourself and bring it for lunch, rather than going out to eat all the time. Just remember to make healthy meals or the whole purpose is defeated. A frozen pizza later microwaved at work isn’t any healthier than getting it from a restaurant.

Always remember that you should still be following last week’s nutrition goal. Each week is an addition, not a replacement.


Week 3: Walk 15 – 20 minutes 3 times a week. Example (Mon, Wed, Fri)

Week 4: Walk 20 – 30 minutes 3 times a week. Example (Mon, Wed, Fri)

We’re bumping up the walking just a bit in week 4. But don’t worry, weeks 5 & 6 will be exactly the same as week 4. The goal should be that each week you’re walking a bit more, until you’re walking 30 minutes each time.


Week 3: Do three sets of 5 Up & Downs every day. Take a 1 minute break between sets.

Week 4: Do a set of 10 Up & Downs, rest, and then do a set of 5 Up & Downs. Take a 1 minute break between sets.


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