1. Know Your Why?
You need to give the reasons that will benefit different areas of your life, children, relationships, social and entertainment life, career and finances. You will get more self-confidence with higher self-esteem with your partner. More reasons you can find, the easier it will be for you to move from needing to be motivated to train to feeling inspired to train, choice better food and will lead to much healthier life.
2. Put on your own oxygen mask first
When you go inside the airplane, the stewardess will remind you to put your own oxygen mask first, in the case of an emergency. Same with fitness, never skip breakfast. You need to be out of your bed 15 minutes earlier to eat your own breakfast before you feed your children.
3. Your schedule never lies
Always keep in mind to have time for yourself no matter how busy you are within a day. You need to set your schedule for training fitness.
4. Stay focused
You will get better results by maintaining your workout time higher in intensity and shorter in duration. Muscle increases our resting metabolic rate (RMR). This is the number of calories we burn without moving and that is our goal every time we train. Cortisol is the name of the stress hormone that is the Grinch of building a better body. It robs your body of your fat-burning muscle.
5. Start weight training
Lifting weights will increase your bone density. Perform repetitions of between 10-15, with short rest intervals, to create a burning sensation in the muscle that makes you feel you can't go on. Growth hormone helps you build your fat-burning muscle, which will ultimately help you melt fat.
6. Lift heavier weights for lower repetitions
You can create more muscle and change the hormonal response from exercise you perform if you reduce the number of repetitions for strength training and give yourself longer rests of two to three minutes between sets.
7. Perform High-Intensity Interval Training (HIIT)
Start doing an anaerobic interval training program like HIIT, it will build your muscle and increase excess post oxygen consumption, the number of calories your body uses after training. Combining strength training and HIIT will elevate your EPOC up to 38 hours, which means your body will become hungry for more nutrients to replenish it.
8. Look at your nutrition
We should know how to handle stress therefore, we will not skip the meals, sleeping late at night and dehydrating ourselves.
9. Make your bedroom a Bat Cave
It’s advisable to use dark blinds that will help your bedroom look pitch black at night time, therefore, much better to sleep and regeneration.
10. Make friends with magnesium
Combine magnesium on your diet to improve your sleep quantity and insulin sensitivity.