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If I Woke Up Tomorrow, 50 lbs. Heavier, This is What I’d Do: Phase Two

Welcome back! If you've been following our journey from day one, you've now spent the last 30 days hydrating, walking, and kickstarting your mornings with a high-protein breakfast.

If you struggled to stay consistent with phase one (or you’re just finding this), I’d start again with phase one until you have it dialed in.

Now, if you’re anything like me, you may be tempted to rush right into phase two. That would be a mistake.

We need to build a solid foundation first, if we want to make this health fix stick.

So, honesty time….

If you didn’t hit all 30 days (without fail), stop reading this now and repeat phase one above.

Ok, cool!

If you’re still reading this, that means we’ve been doing this together for the last 30 days, and hopefully you’re feeling awesome and ready to ratchet things up a notch.

Since we’re on this journey together, I’m going to switch the perspective from ‘me’ in the phase one blog, to ‘us’ going forward.

Let’s do this…. Phase two baby!

It's time for us to build on that solid foundation by introducing two more key components: resistance training and a protein-rich last meal of the day.

In this phase, we’ll focus on enhancing muscle growth (longevity’s best friend) and metabolic health, ensuring that your body becomes even more efficient at burning fat and staying energized.

Step 1: Introduce Resistance Training

Now that your body has adjusted to daily walks and you've established a routine, it’s time to add resistance training to your regimen.

This type of exercise is crucial. Not only for building muscle mass, but also for increasing bone density, improving balance, and enhancing overall body strength.

Plus, it’s just plain badass to be strong and capable.

Here’s how to integrate it effectively:

  • Start Slow: Begin with light weights or bodyweight exercises to get your muscles used to resistance work and learn proper form. Focus on major muscle groups like legs, back, and chest, which will give you the most significant metabolic boost.


  • Frequency: Aim for three days of total body resistance training per week (Ideally with a day off after each session). This frequency allows you to stimulate muscle growth without overtraining, giving your muscles ample time to recover, adapt, and grow stronger.


  • Progress Gradually: Each week, try to slightly increase the weight or the number of repetitions. This gradual increase will challenge your muscles continually and lead to consistent strength gains.


Resistance training doesn’t need to be daunting. Simple exercises like squats, push-ups, and lunges can be done at home with minimal equipment. The key is consistency and gradually increasing the challenge.

If you’re looking for some awesome workouts, and don’t know where to start or what to do, we got you.

You can do the exact workouts we do at Pure Form Training…. just virtually.

We eliminate all the guess work and plan everything out for you. All you gotta do is show up, (anywhere in the world) and give us ‘Your Very Best’.  

Step 2: Protein-Rich Last Meal

Your nutritional focus for this phase is to end each day with at least 40 grams of protein in your last meal. This strategy has several benefits, especially in relation to muscle repair and growth, which predominantly happens during sleep.

Here's why this is crucial:

  • Enhanced Muscle Recovery: Consuming a protein-rich meal before sleep can boost muscle protein synthesis, the process through which your body repairs and grows muscle tissue.


  • Improved Satiety: A high-protein meal can help regulate your hunger hormones, meaning you're less likely to snack late at night, which can be beneficial for weight management.


  • Stable Blood Sugar Levels: Protein helps slow digestion, which can help maintain more stable blood sugar levels overnight, leading to better sleep and a more balanced energy level the next day.


Some options for a protein-rich dinner include grilled chicken or fish, steak, Greek yogurt, cottage cheese, etc. The goal is to ensure that protein takes center stage in your evening meal.

Try Dr. Lyon's Sweet Potato & Pineapple Salad with Chicken Recipe with

39grams of protein per serving

High Protein Recipe

Maintaining Other Habits

While integrating these two new components, it's crucial to maintain the habits developed during the first 30 days:

  • Continue with Daily Walks: Keep up with your daily 30-minute walks. They’re excellent for cardiovascular health, stress management, and help in maintaining a routine.


  • Keep Hydrating: Stay hydrated with water throughout the day, starting with a glass of water first thing in the morning.


  • Protein at Breakfast: Continue starting your day with a high-protein breakfast (ideally 40+ grams), as this sets the tone for your nutritional choices for the rest of the day.


Practical Tips for Success

  • Schedule Your Workouts: Just as you've built specific times for walks into your day, schedule your resistance training sessions. Having them in your calendar as non-negotiable appointments will help you stick to the routine.


  • Prepare Meals in Advance: Meal prepping can save time and ensure you always have a healthy, protein-rich meal ready in the evening, preventing the temptation to opt for less nutritious options.


  • Monitor Your Progress: Keep a journal or use an app to track your workouts and dietary intake. This can help you stay on course and make adjustments as needed.


Putting It All Into Practice: Your Success List

Success List



Slow and Steady Beats Fast and Sporadic

As we move into the next 30 days, remember that gradual changes are more sustainable and often lead to lasting results.

By adding resistance training and focusing on protein at your last meal, you’re building on the healthy habits from phase one and setting yourself up for even greater success.

Remember, it's not about perfection; it's about making progress every day. Even the smallest positive change will tilt the scale in your favor over time.

Keep pushing forward, and I'll be here to guide you every step of the way.


Here's to getting stronger and healthier, with a little more ‘pop’ in our muscles, in this second phase of our journey!

Committed to Your Success,

Coach Michael



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