1. Drink more water - critical for health and life! Did You know our muscles are 75% water and our brains are over 80%!! They are two key elements in doing so they want a constant flow of water. There are distinct systems we use to quantum how much water intake you need and it is individualised depending on activity level and size, but by aiming for at least 2 litres per day you will be on to a winner!! Aim to drink clean fresh filterd water from a glass whenever possible
2. Sleep 8 hours - crucial for dropping body fat. Inadequate sleep causes your cortisol(stress hormone) to rise at the wrong times. This rise will cause you to store more bodyfat especially on your abdominals. Constant lack of sleep can be detrimental to your fat loss goals and someone who is lean in any place bar their mid section will most likely not be getting enough sleep.
3. Eat more protein - Often the population who have the highest bodyfats have the lowest protein intake. Eating good clean protein is critical for health and achieving the desired look. With all our personal training clients we recommend that they eat the protein part of their meal first. In greek protein means of most point so if you want the body of an adonis or a Greek goddess do as they preach!!! Good sources of protein come from wild or grass fed meats, fish, eggs and nuts among others! population often complain of getting bored eating the same foods but there are immense varieties and great paleo cookbooks which we give to our personal training clients.
4. Train with weights - If you want to accomplish the cover model body that you have all the time wanted then you need to train with weights and ensue a properly designed and periodized training programme. Many population especially during the summer months tend to swap the gym for running/walking and this is a big mistake. You should train with weights which includes body weight training at least three times per week. Running has its place and myself and John like to run(we both represented Ireland at long length running) but to build and say lean muscle I try to keep running to a minimum. So my advice is hit the gym and speak to a marvelous personal instructor who can help you with periodizing your training so you train multiple strength qualities which will bring you closer to your goal.
5. Take the correct supplements - You like most others may be bamboozled with the estimate of health foods you see in shops and on tv adds and may think you are missing out on something. Truth is your not indeed and most supplements that need to endure mass marketing campaigns in my view are ordinarily sub standard. One thing you may not understand but is vitally important - supplements are to supplement what you are not getting in your diet. You must not supplement what you can get from food by being lazy and trying to get it from a bottle. Food is going to be your estimate one source of nutrients. But sadly most of today's foods do not include the nutrients they once had, even organic foods. Selecting the right supplements is a task in itself and getting a blood test will help you understand what you are low or high in. Many vitamins work in a chain like scenario and some are water soluble whilst others are fat soluble so getting the right someone to help you understand more is essential. Multi vitamins, fish oils, vitamin d3 and aminos are four of my highest recommended supplements.
Hopefully, now you can implement the above and make some changes to your health and body composition.
