# SWEAT. Phase 1: Why the First 7 Days Are Decisive

> 7 days of SWEAT. - the activation phase of the NEMAPO77 challenge system. What happens physiologically, why this start is decisive and how to make the most of it.

Anyone who views SWEAT. as a weight loss sprint has misunderstood the system. The first phase of the NEMAPO77 challenge is an activation phase - a precisely designed preparation of the body for what comes next.

## The Physiology of the 7 Days

**Days 1-2:** The body begins to break down glycogen stores. An average body stores 400-500 g of glycogen, with 3-4 g of water bound to each gram. Mild fatigue or headaches are possible.

**Days 3-4:** The body switches to fat burning. Blood sugar stabilizes and the White Box supplementation takes full effect: **[WOO® Metabolic](/en/shop/woo-metabolic-box)** activates metabolic enzymes, **[WOO® Amino](/en/shop/woo-amino-can)** secures the amino acid supply, **WOO® Energy** delivers the micronutrient matrix.

**Days 5-7:** Most participants report more energy than expected, a clearer head and reduced hunger. The White Box package is part of the SWEAT. challenge. Available in our shop.

## Training During SWEAT.

Moderate exercise - not maximum intensity. 3-4 sessions of 30-45 minutes, zone 2-3 cardio and bodyweight exercises. No intense strength training while glycogen stores are reduced.

## Why the First 7 Days Decide Everything

Habit research (Lally et al., 2010) shows that the first days are the most neurobiologically demanding. Those who stay consistent through the first 7 days complete phase 2 at a rate of over 80%.

## Frequently Asked Questions

**What if I miss a day?**
Continue the next day. One slip is not a failure.

**How much weight will I lose?**
Typically 1-3 kg (mainly water and glycogen). The real body transformation begins in phase 2.

**Can I keep working as usual?**
Yes - from day 4-5, energy is usually stable or better than before.

## Sources

Lally C et al. (2010), European Journal of Social Psychology - How habits are formed.
Paoli A et al. (2013), European Journal of Clinical Nutrition - Ketogenic diet and metabolic adaptation.
Trepanowski JF et al. (2017), JAMA Internal Medicine - Effect of alternate-day fasting.
Westcott WL (2012), Current Sports Medicine Reports - Resistance training is medicine.

*Start SWEAT. - White Box, meal plan and community included. Available in our shop.*