Fitness Hacks

Sleep - This is the most underrated aspect when it comes to losing weight and living a healthy lifestyle. Think of it like when you charge your phone, when it gets to 100% you have a long time to use it before you have to charge again. If you only give yourself a half charge you will run out of energy extremely fast! Give your body at least 7+ hours of sleep a night for massive improvements mentally and physically!
Exercise - This is the key to burning more calories and making sure your body is functioning at a high level for a long period of time especially when we are old!
Whole Foods - Think of whole foods as the fuel you are giving your body like gas is for your car. If you are fueling yourself with the worst foods then don’t expect your body to function at a high level. You should shoot for 75-80% of your calorie consumption should be whole foods.
Protein - Protein is the key to keeping you full longer and it also helps burn more calories through digestion as well. Since you body has to work harder to digest it, you actually burn 20% of the calories consumes as protein.
Water - Think of water is for your body like oil is for your car! Your car won’t run without oil just like your body won’t run without water. You are literally 70% water! You NEED it to survive so drink more of it! Water is also a big factor in weight loss!

Strength Training - Strength training plays such an important role when it comes to boosting your metabolism and burning more calories because the more muscle you have the more calories your body will burn at rest. Also after a strength training session you body will continue to burn calories for up to 72 hours after that session!! Literally a hack to burning more calories!
Protein - Protein is so important in boosting your metabolism because your body uses protein through a process called muscle protein synthesis in order to build muscle! Remember the more muscle you have the more calories your body burns at rest! Also your body has to work harder to digest protein so you actually burn about 20% of the calories through digestion!
Sleep - Sleep is soooooo important I WILL NOT stop talking about it! If you want your body to burn extra calories and run at a high level then make sure you’re getting 7-9 hours every night! When you lack sleep you add extra stress on your body making it function at a much lower level! GET YOUR SLEEP!!! PLEASE!!

Strength Train - Having a workout program that is focused on progressive overload and muscle growth is a key to gaining muscle!
Protein - Protein is the KEY to gaining muscle through a process called muscle protein synthesis. During this process your body uses protein to repair and build your muscles you just worked. Basically your body uses protein to build and maintain muscle so eat a good amount with each meal!
Sleep - I know I know… Sleep doesn’t seem like it matters when gaining muscle but it actually matters A LOT! Sleep is the time your body does most of it’s recovery in between workouts. In order for your muscles to grow you need to allow them to recover and rebuild properly, getting 7-9 hours of sleep plays a massive roll in that!
Eating in a Calorie Surplus - Eating more calories than your body is burning each day is going to be a key factor in giving your body enough fuel to build muscle! Eat more food!