08/02/2022
Water - Imagine you replaced alcohol, fizzy drinks & caffeinated drinks with just water for 6 months. I bet you’d be in a better place mentally & physically just by doing this alone.
Protein with every meal - Protein is a high satiety food, meaning it keeps you feeling fuller for longer (ideal for fat loss) It’s also what is needed to repair and rebuild muscle tissue we’ve broken down through resistance training. (Needed to build muscle) Almost every client I’ve worked with doesn’t get enough protein in their diet, 3-5 meals per day with a protein source would be a good start.
Resistance Train 2x + per week - Prevents Muscle atrophy (muscle loss), offsets osteoporosis (bone health), improved cognitive function🧠, improve’s physique. The list goes on, everyone should do some form of weight training!
Stay Active (10,000 + steps daily) - General advice for most people that will help towards fat loss & muscle gain. Think about how much of your day you spend sitting/lying down! (sleeping, at work, watching tv)
Fruit & Veg - We could all do with more fruit & veg in our diet. Nobody got fat eating too much fruit/veg.
Sleep (7-9 hours per night) - Better mental & physical performance. Better Mood, energy, recovery from gym workouts and food choices are all better after a good nights sleep.
Well done if you made it this far😂 Do these 6 things consistently and you’ll not be going far wrong!
