62 Fitness And Diet Rules For A Lean, Stellar Physique
Adopting an all-around healthy, fit lifestyle takes a silly amount of dedication, commitment, knowledge, and precise judgement — and I mean a lot of all of those things. It takes a lifestyle approach built around a foundation of healthy habits and routines, not a temporary crash diet or exercise kick.
Fitness is NOT cyclical.
Dieting sucks and doesn’t work. In fact, ~95% of people who lose weight dieting gain it back within 2-3 years.
That’s exactly why I created this list. To highlight 62 key rules that, when combined, can cultivate a lifestyle approach to fitness, health, and diet.
In my mind every single one of these rules is ESSENTIAL. I can offer you one promise; more rules implemented = better long-term results. If you can kick in all 62, cheers to you — you’ll be lean, mean, and rocking a stellar body in no time flat.
62 Fitness & Diet Rules For A Lean, Stellar Physique
1. Breakfast really is the most important meal.
Your body needs to refuel after starving overnight for 7, 8, 9 hours. You’ll prevent muscle breakdown, rev up metabolism, and supply your body and brain with much needed energy. 100% required.
Too many people take sleep for granted, if you’re one of those people it’s going to kill you one day. Sleep deprivation causes stress, obesity, heart disease, decreased mental/athletic performance and a ton of other nasty conditions. Aim for 7-8 hours per night.
3. Focus on protein.
When it comes to building/preserving muscle it’s not necessary about how much protein you get, but more importantly consuming a steady stream of protein throughout the day. Aim for at least 20g of protein per meal, every 3 hours. This’ll help prevent your muscles from breaking down.
4. … and eat protein as often as you can too.
Besides its muscle-building potential, protein also burns up to 30% of its calories thermogenicallyThermogenesis or the thermic effect of food (TEF) describes the energy used by the body to consume (bite, chew, swallow) and process (digest, transport, metabolize, store, etc.) food.
Energy used = calories burned.
Processing protein requires the greatest energy expenditure, with estimates reaching as high as 30%. through digestion. If you eat 1,000 calories worth of protein (250g), 300 of those calories will burn off naturally — without doing anything.
5. Eat small meals every 2.5-3 hours.
The body can’t handle mega-sized meals of 600+ calories at a time; that food just sits in the stomach and converts into fat. Start eating mini meals more often — you’ll eat better food and avoid snacking, stay satisfied throughout the day, and have energy non stop.
Plus your metabolism is constantly running at a high level, therefore you’ll burn a ton of extra calories naturally.
6. Brush your teeth.
No one likes bad breath or the bacteria that comes with it.
7. Get your monounsaturated and polysaturated fats, nix the saturated and trans fats.
Put simply: monounsaturated and polyunsaturated fats clean your arteries and promote heart health, saturated and trans fats clog your arteries like crazy. Cut out all trans fats and as many saturated fats as possible (those from coconut are OK).
8. Take fish oil.
It’s good for your heart.
9. Eat fish too.
Fatty fish like salmon and mackeral provide omega-3′s (heart healthy fats) and a ton of protein.
10. Go watch Forgetting Sarah Marshall.
Laughing destresses, releases endorphins (which promote happiness), relaxes the body, and can actually help make your heart stronger.
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