In this day and age, it is easy to get caught up in the latest weight loss fad and over complicate things. The hard truth is that nothing will work until you nail the basics. Keep it simple, be patient and start working on these four areas.
DRINK MORE WATER - We need to be consuming plenty of water daily and, let's be honest, the majority of us probably don’t have enough. Water can help speed up your metabolism; it helps increase your energy and also increases your performance when working out. The easiest way to know if you are consuming the right amount and to use for a rough guideline is to consume 1L water per 25KG body weight. So for example, if you weigh 75kg, you should aim for a minimum of 3 Litres per day.
TIP: Get a good sized water bottle to help you stay on track. Like THIS ONE.
GET PLENTY OF SLEEP - Do not underestimate the power of a good sleep. With the amount of daily stress we all have, the over-consumption of caffeine, it makes it hard for our bodies and minds to wind down when it is time to sleep. When we sleep is when our body is doing a massive part of the recovery process. If we are recovering more efficiently we can burn fat easier and quicker. Also, when our sleep routine is out of order, our body can release more Cortisol (the stress hormone) than usual and this hinders fat loss.
SHOP SLEEP SUPPLEMENTS
PROTEIN AND CALORIES MATTER - it is important that you are consuming the right amount of calories. For fat loss it comes down to the simple equation of “calories in vs calories out“ ensuring that you have an optimal “macronutrient ratio”. Aim for 40% Protein, 40% Carbohydrates and 20% Fat to start with. To work out what your daily caloric intake would be, there are a few different calculators online (Google: IIFYM calculator). We recommend that you look at a few different calculators and average out the results to get your starting point. If you start putting on weight within the first few weeks, your caloric intake would be too high. You can track your daily calorie intake using free apps like My Fitness Pal.
SHOP PROTEIN SUPPLEMENTS
TRACK YOUR WORKOUTS - noting your weight/repetitions each session is a great tool to ensure you are progressively overloading the muscle. This means, once you become adapted to the certain weight you are lifting for a certain amount of repetitions, you can increase the weight according. This is also one of the most effective training methods to build muscle.
Consistently implement these four tips over the next 30 days and enjoy the benefits. Healthy habits = results.