Lean Waist Warrior Health Guideline

Written by R.S Jacobs

Checklist ImageThe World Health Organization defines health as “a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.”  We are currently experiencing the worst obesity levels in decades. This epidemic is causing more disease than ever before and it can only be stopped if we start taking action.

One way of taking action is educating yourself about the importance of diet, nutrition and exercise. In context, these three components of all-round wellness are very simple, yet somehow it has managed to become one of the most confusing topics across the globe, with many mixed and downright false messages flooding our computer screens every day. Many people are misled and misguided by countless “experts”, doctors, food industry, fitness trainers etc who are basically trying to sell them something, often at the expense of health.

Here are some few scary statistics

  • Worldwide obesity has more than doubled since 1980. (Source: World Health Organisation)
  • 39% of adult world population, aged 18 years and over were overweight in 2014, and 13% were obese. (Source: WHO)
  • 41 million children under the age of 5 were overweight or obese in 2014. (Source: WHO)

It is projected that obesity crisis in the future generations will become increasingly worse and their life expectancy will be drastically reduced. The death rate from cancer, diabetes, cardiovascular diseases and metabolic syndrome will double or even triple. The good thing about these predictions is that they can all be prevented, fixed or reduced, simply by following some basic guidelines below.


Twelve steps to live a healthy life

(The Dozen)
  • Drink at least 2 litres of water a day
  • Avoid junk food e.g pizza, burger, donuts, fried food etc
  • Do not smoke (cigarettes or any substance, not even occasionally)
  • Do not drink alcohol (Alcohol is the leading cause of cancer – Read more about alcohol)
  • Cook your own mealsProcessed foods are as bad as eating complete garbage.
  • SquatsThis multidimensional exercise targets ALL muscle groups for optimum results, they don’t call it the king of all exercises for nothing! To see the full benefits, give it at least 6 months. PERFORM THIS –  600 body squats spread out over a day. NO EXCUSES

(Read more about the benefits of doing squats).

You can do 200 squats, 3 times a day or 300 squats in the morning and another in the evenings. In addition to your daily squats, perform a very short cardio and yoga stretch exercise.

  • Avoid stressThis is vital for optimum mental and physical health
  • Eat lots of fruitsEspecially ones rich in Vitamin C (oranges, kiwi, tangerines, lemon, limes). These fruits should be eaten on a daily basis as a natural multivitamin
  • Go nuts for nutsAim for around a handful of nuts (roughly 200 calories) daily e.g Brazil nuts, peanuts, almond nuts, pistachio, macadamia and cashew nuts. Nuts are very good source of healthy fats that are essential to the brain & body
  • Eat more vegetables than meat Always choose skinless chicken and avoid red meat at all costs. Did you know that your meat intake should be no more than 4-6% of your weekly food intake? Try to get as much of your proteins from non-meat produce.
  • Avoid sugary food and drinkTreats like cakes, sweets, refined sugars, fizzy drinks etc have zero nutritional benefits in the body. Remember, a minute on the lips, a lifetime on the hips!
  • Avoid milk and dairyThis is a tricky one because it’s not necessarily about the milk or dairy itself but the production process. Researchers have found that farmers aka the food industry encourage additives to increase shelf life. Low-fat and fat-free dairy is one of the most popular, and sadly this means that excessive amounts of sugar are added to counteract the bland taste as a result of fat being removed.


As you can see, we have compiled a simple easy-to-follow list, that everyone can integrate as part of their lifestyle. It’s time to re-evaluate your habits, and see which of these you have already done, and which are still a work in progress. Set yourself a goal of a few each week, and build up towards achieving all 12! These steps will truly activate a new lease of life for you and your family. Life is too short to live with unnecessary self-inflicted diseases, which often get passed from generations to generation. Make the choice to break that cycle, and be an example to those around you.

Stay strong, stay healthy…

Warriors !

 Check out some of the popular ebooks from the Lean Waist Warrior range
CreateSpace Meal Plan edit Cover123
 Lean Waist Warrior Meal Plan


This 7 days Meal Plan book is designed to help you achieve long-term, sustainable weight loss results with wholesome, nutritious and simple meals. This involves key micro and macronutrients essential to your health and well-being, formulated by qualified Personal and Sports Nutritionists. To make things even simpler, we have put together a comprehensive shopping list. This list will give you the added advantage of being able to calculate your weekly food budget.



CreateSpace Workout plan cover123
Lean Waist Warrior Workout


This book was specifically created by qualified Personal Trainers to help you not only achieve the physique you desire but to also maintain your results long-term. As we are firm believers in hard work, this involves an intense workout regime.

Contact us

Globe web Icon imagewww.leanwaistwarrior.com

@: info@leanwaistwarrior.com

instagram-512: Instagram/lean_waist_warrior

Twitter_logo Image: Twitter/leanwaist_w

LWW App: theapp.mobi/leanwaistwarrior

Google play logo
Get the FREE Lean Waist Warrior App from Google Play Android Store
Content on this blog is provided for education and information purposes only. The Information therein is not intended to replace advice from your doctor or other registered health professional.  Lean Waist Warrior urges all users to always seek advice from a registered health care professional for diagnosis and answers to their medical question.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s