WWS is the acronym for Walk, Water, Sleep, and a simple way for people to remember the fundamentals and foundation of any successful weight loss program. At Strength Matters, we require the adoption of WWS, in accordance with the Triple Seven Rule, prior to taking on any nutritional program that supplements your training.
If you’re looking to help clients lose weight, and keep it off the right way, this is the article for you.
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I’m excited to introduce to you a secret weapon we’ve been using behind the scenes at Strength Matters to help our clients lose weight, without devoting endless hours in the gym or obsessing over meal planning.
Let’s debunk the myth: no grueling treadmill routines, no intricate meal plans. We don’t even delve into food discussions. Astonishingly, most individuals who have previously been caught up in complex nutritional plans rediscover their passion for food once they adopt this straightforward strategy.
You might be taken aback by the simplicity of our formula and even be tempted to dismiss it at first glance. However, I urge you to embrace it.
For those who integrate this wisdom into their daily routines, the impact is life-altering. This formula consistently aids people in shedding between 15 and 20 pounds in as little as 60 days – and more importantly, in maintaining their new weight.
Best of all, it doesn’t cost a penny.
Let me present to you: WWS and the Triple Seven Rule – a system that you can effortlessly incorporate into your life from this moment forward.
This isn’t just about weight loss or body fat reduction, it’s about enhancing your overall health and longevity.
My objective today is to demystify the WWS system and highlight its significance as the cornerstone for the majority of successful weight loss journeys.
Get ready to embark on a path that could revolutionize the relationship your clients have with their health and well-being.
Excellence is a Habit
Let me share with you a story about Robert, a former client who found immense success in his weight loss journey, a story that I hope will inspire you as well.
Robert was a high-powered executive, perpetually caught in the whirlwind of deadlines and meetings. He spent most of his days sedentary behind a desk, often resorting to fast food due to his packed schedule.
This lifestyle eventually took a toll on his health; he gained weight and felt perpetually lethargic.
Recognizing the urgency to change, Robert turned to Strength Matters. However, rather than setting unrealistic goals for drastic and immediate weight loss, we decided to focus on developing better habits.
It wasn’t about Robert hitting the gym for three hours daily or completely overhauling his diet overnight. Instead, we aimed for smaller, manageable changes that could be implemented consistently – like choosing to take the stairs instead of the elevator, or swapping out one fast-food meal a day with a home-cooked, nutritious alternative.
And it worked. Over time, these small habitual changes began to add up. Robert began losing weight, and more importantly, he started feeling healthier and more energetic.
His journey wasn’t marked by drastic, unsustainable measures, but by the daily commitment to make healthier choices.
This is the essence of the principle: Excellence is a Habit.
It’s not the grand gestures or drastic overhauls that lead to sustainable weight loss and better health. It’s the small, consistent habits that we incorporate into our daily lives.
The Power of 10,000 Steps: The Silent Revolution
Sarah, a busy mother of three, was eager to lose weight and feel healthier. However, she didn’t have the luxury of time to adhere to demanding workout schedules or drastic dietary overhauls. When we suggested she try walking 10,000 steps a day, Sarah was skeptical, but she gave it a shot.
The Pioneering Idea of 10,000 Steps
You may think that the recommendation of 10,000 steps a day is steeped in scientific research. However, it originated not from a laboratory, but a Japanese marketing campaign in the mid-1960s promoting the world’s first wearable step-counter, the manpo-kei, which translates as “10,000-step meter.”
While it seems arbitrary, organizations like the World Health Organization, the American Heart Foundation, and the U.S. Department of Health & Human Services have adopted this figure, given its potential health benefits.
Why Walking Matters
Walking is a low-impact exercise that’s free, doesn’t require special equipment, and can easily be incorporated into daily activities. It offers physical as well as mental benefits, providing a much-needed break from our hectic routines.
Yet, we understand that achieving 10,000 steps a day can seem intimidating. That’s why we recommend starting with what you’re comfortable with and incrementally adding 500 steps.
Consider this: if you’re taking fewer than 5,000 steps a day on average, you may risk weight gain, bone loss, muscle atrophy, and even diabetes. Professor David Bassett of the University of Tennessee has found that taking more than 6,000 steps daily helps protect against cardiovascular disease.
People with poor cardiovascular capacity, often marked by underperformance in activities like running, rowing, and biking, commonly share one trait – they walk fewer than 5,000 steps daily.
Walking helps build a robust cardiovascular system, improving aerobic capacity and thus enhancing overall exercise performance. It’s not just about strength training; it’s about having a more efficient heart.
Walking into a Healthier Future
As Sarah incorporated more steps into her daily routine – parking further from the office, walking her kids to the park, choosing stairs over elevators – she began to feel more energetic and positive.
Within a month, she’d lost a significant amount of weight and reported better sleep quality. More than a year later, she’s maintained her weight loss and adopted a lifestyle that prioritizes health and well-being.
Walking more primes you to perform better, not just in terms of physical activity, but also in promoting overall health and longevity. So, are you ready to embrace the power of 10,000 steps yet?
The Magic of Water
Before we delve deeper into the importance of water, let’s take a brief look at Thomas, an IT professional who always complained about chronic fatigue, low mood, and poor concentration.
Initially, he attributed these symptoms to his demanding work schedule. However, when we suggested he might be chronically dehydrated, he was stunned.
He started drinking seven glasses of water a day, and within a week, he reported drastic improvements in his energy levels, mood, and focus.
Water is often underestimated when it comes to health and fitness, yet it plays a pivotal role in our body’s overall function.
For instance, it is required for digestion, nutrient absorption, energy metabolism, and temperature regulation, to name just a few.
Dehydration: A Hidden Threat
Did you know that chronic dehydration could be silently sabotaging your health and fitness goals? Let’s review some of the critical impacts of dehydration:
- It reduces cognitive performance, including alertness and short-term memory.
- It negatively affects mood, leading to increased feelings of anxiety and fatigue.
- It hampers physical performance. Even mild dehydration can lead to significant decreases in strength, power, and high-intensity endurance.
- It slows down metabolism, which can lead to weight gain.
- It leads to dry skin and more wrinkles over time.
- It’s the leading cause of daytime fatigue.
For Thomas, increasing his daily water intake was a simple yet transformative lifestyle change. Remember, it’s not about drastic changes, but consistent habits.
Now, Thomas ensures he drinks his seven glasses of water every day, even amidst his hectic work schedule. His improved energy levels and focus have not only boosted his work productivity but also enhanced his overall quality of life.
The power of water is undeniable, so don’t underestimate the impact of this simple step towards a healthier lifestyle. Make it a habit to stay adequately hydrated every day!
The Importance of Sleep
Sleep and sleep quality is essential to health and survival. The average adult gets about 7 hours of sleep per night while 33% of the population gets fewer than 6.5 hours each night.
Studies suggest that people who sleep fewer than 7 hours per night gain almost twice as much weight over a 6-year period as people who sleep 7 to 8 hours per night.
And excessive sleep isn’t necessarily better: Those who sleep more than 9 hours per night have similar body composition outcomes as those who sleep less than 6 hours.
Sleep quality doesn’t just affect body fat. Studies also show that getting less than 6.5 hours of sleep each night means that you’re at greater risk of heart attack, stroke, and sudden cardiac death.
In principle, lack of sleep affects all daily life functions: Mood, cognition, memory, athletic performance, and ability to lose weight.
Further studies show that going 24 hours without sleep is similar to performing with a blood alcohol level of 0.10%. Ever tried working out while drunk?
What is WWS and the Triple Seven Rule?
WWS was designed for all our clients to remember the fundamentals quickly. It is a daily reminder of what they can do to support their own health and longevity. To supplement WWS, we use the Triple Seven Rule. It’s a simple way to remember how much to do of each (at least!), each day:
- Walk – 7 days a week, take 7,000 steps
- Water – 7 days a week, drink 7 glasses of water
- Sleep – 7 days a week, get 7 hours of sleep
Managing the WWS formula comes before any exercise or nutritional programming because, without it, success in reaching any fitness goal is inconsistent, slow, and temporary.
If any of these three things are off, we see problems across the board, be it with weight loss, athletic performance, or just the ability to cope with daily life.
WWS is the foundation of the Strength Matters Training System, and like any foundation, if there are cracks, performance will suffer.
WWS and Newton’s Third Law of Motion
Have you ever watched a tennis game? If you have, you must have noticed how players predict the ball’s movement based on the strength and direction of the opponent’s hit.
Here, they are intuitively applying Newton’s Third Law of Motion – “for every action, there is an equal and opposite reaction.”
Now, imagine your body as the tennis player and your actions as the hit on the ball. Every action you take, such as walking, drinking water, and sleeping, leaves an impact on your body – an equal and opposite reaction.
This is where the WWS (Walking, Water, Sleep) system comes into play, mirroring Newton’s law.
- Walking: When you walk, your body reacts by burning calories, strengthening your cardiovascular system, and boosting your mood. The more you walk, the more fit and healthy you become.
- Water: When you hydrate, your body reacts by enhancing cognitive and physical performance, boosting metabolism, and promoting healthier skin. The more water you drink, the more your health improves.
- Sleep: When you sleep, your body reacts by repairing tissues, consolidating memory, and balancing hormones. The more quality sleep you get, the more your body rejuvenates.
The key takeaway here is that every action leads to a reaction. If you take positive actions towards your health, you will see positive reactions in your body.
This is why the WWS system is so powerful – it’s about simple actions leading to profound changes in your health and wellness.
Remember, it’s not about a one-time, all-out effort, but about adopting these actions as daily habits. Just like a tennis player getting better with consistent practice, your health will improve with consistent walking, drinking water, and sleeping.
Embrace the WWS system, and witness the transformative power of Newton’s law in your own life!
Final Thoughts: Making WWS and the Triple Seven Rule a Part of Your Life
As we reach the conclusion of our exploration of the WWS system and the Triple Seven Rule, I’d like to bring this information full circle and truly emphasize how these concepts can become a seamless part of your everyday life.
The beauty of the WWS system and the Triple Seven Rule lies in their simplicity and adaptability. They don’t ask you to make radical changes, take extreme measures, or invest in fancy equipment.
They just encourage you to make better use of the resources already available to you – your own body, water, and sleep.
- Walking: Whether you’re moving around your office, taking the stairs instead of the elevator, walking your dog, or even doing a few extra laps around the supermarket – every step counts. You don’t have to hit 10,000 steps immediately. Begin with what you can manage, gradually increase your daily steps, and soon you will not only reach but surpass your target.
- Water: Keep a bottle of water by your side wherever you go. Start your day with a glass of water. Replace your sugary drinks with water. Not only will it help you feel refreshed, but it will also regulate your metabolism and keep you feeling fuller for longer.
- Sleep: Try to establish a regular sleep schedule, giving yourself a 7-9 hour window for restful sleep. Consider turning off electronic devices an hour before bed to improve your sleep quality. Remember, quality sleep is just as essential as the quantity of sleep.
As for the Triple Seven Rule – 7,000 steps, 7 hours of sleep, and 7 glasses of water – it’s an easy-to-remember starting point for most people. However, keep in mind that these numbers can be adjusted based on your personal needs and lifestyle.
The ultimate goal is to build lasting habits, not to adhere strictly to a set of numbers.
Imagine integrating these elements into your daily life. Imagine the changes you’ll start to see not just on the scale, but in your overall health, energy, and well-being. That’s the power of WWS and the Triple Seven Rule.
And remember, these changes don’t happen overnight. As Aristotle once said, “We are what we repeatedly do. Excellence, then, is not an act, but a habit.”
The key to successful weight loss and a healthier life is adopting and maintaining these positive habits. Now it’s time to put this knowledge into action and experience the transformative potential of the WWS system and the Triple Seven Rule!
What Is The WWS System?
The WWS System is a simple approach to weight loss that focuses on three key factors: Walking, Water, and Sleep. It encourages people to walk more, drink adequate amounts of water, and prioritize quality sleep. The WWS System doesn’t require any drastic changes or investments; it’s about making better use of the resources already at your disposal.
What Is The Triple Seven Rule?
The Triple Seven Rule is a part of the WWS System, and it sets an initial goal for people starting their weight loss journey. It encourages individuals to aim for 7,000 steps a day, drink 7 glasses of water, and get at least 7 hours of sleep. These numbers can be adjusted based on personal needs and lifestyles, and the goal is to gradually increase these numbers over time.
Why Is Walking Important In The WWS System?
Walking is crucial in the WWS System as it lays the foundation for cardiovascular capacity, improves aerobic performance, and aids in overall strength training. Walking more than 6,000 steps daily can protect against cardiovascular disease and build a strong cardiovascular engine, according to Professor David Bassett of the University of Tennessee.
How Does Water Contribute To Weight Loss In The WWS System?
Water plays a key role in the WWS System as it helps regulate body temperature, lubricate and cushion joints, protect sensitive tissues, and aid digestion. Drinking adequate water can also increase feelings of fullness, leading to a reduction in calorie intake, and helps in metabolic processes that are essential for fat loss.
How Does Sleep Fit Into The WWS System?
Sleep is an integral part of the WWS System. Adequate sleep is essential for various bodily functions including cell repair, immunity, brain function, and overall recovery. Quality sleep also helps regulate hunger hormones, which can contribute to weight loss.
How Can I Integrate The WWS System And The Triple Seven Rule Into My Everyday Life?
You can incorporate the WWS System and the Triple Seven Rule into your daily routine by making small changes. Start by increasing your daily steps, drinking more water, and establishing a regular sleep schedule. Remember, the goal isn’t to make drastic changes overnight, but to gradually develop healthier habits.
Is The WWS System Suitable For Everyone?
Yes, the WWS System is designed to be adaptable and is suitable for most people. However, the specifics, such as the number of steps, the amount of water intake, and hours of sleep, should be adjusted to meet personal needs and circumstances. It’s always a good idea to consult with a healthcare professional before beginning any new health or fitness program.