fit

The Big 3!

Food, water, and sleep. I consider these the big three for overall success throughout the day. If any one of these elements is lacking, or even used in excess, your entire day and course of action can be thrown off track. All of which are so much an abundant part of our lives, yet the most often overlooked. We are creatures of repetition, and as we live day to day in a systematic  way, it is easy to slip into poor habits where we grab whatever food is quickest and sacrifice restful, deep sleep for late night TV binges and social activities. If all you do is really focus in on these 3 items, then your overall productivity and efficiency will increase. So let’s take a look at each.

 

Food

We know already that food is essential to our day, but with busy schedules it is so easy to grab a highly processed granola bar, candy bar, or sugar loaded snack that is only momentarily fulfilling and lacking any real nutrition. Take your time to prep well rounded, nutritious meals that include unprocessed sources of protein, carbs, and fats. Some people try so hard to limit carbs and fats that they end up becoming depleted, which leads to overindulging later in the day. Along with the types of foods to eat, it is important to fuel yourself every few hours. This keeps your insulin levels more neutralized and prevents periods of high energy and crashing. I personally eat 7 to 8 times a day, and at no point am I ever starving or full.

 

Water

Studies have shown that being dehydrate by only 5% can lead to a 30% loss of physical performance. Along with this loss is also mental function. A 2% rate of dehydration drastically reduces cognitive function and leads to a decrease in decision making. I personally drink 1-2 gallons of water per day, as do most of the male fitness junkies that I know. Any less than this and I feel mentally fatigued with feeling of brain fog and a significant loss of strength in the gym. Let’s be clear here, you will be using the bathroom more frequently, but will lead to a more energized day. Many active females in the should be consuming anywhere from 2 litres to a gallon per day. Another extremely important aspect of water is digestion. An often taboo and squeamish topic is digestion. It is so vital to the function and performance of our bodies. Increased water enhances regularity which also helps with satiation and ability to process the incoming food.

 

Sleep

The most amazing thing about sleep is that it is the time in which your body replenishes and repairs itself. Everything from growth hormone, muscle repair, water homeostasis, adrenal stores, and digestion. From a physical standpoint lack of sleep will make the body hold onto to water, as well as not repairing muscle tissue as it should. Both of these can quickly lead to injuries and unsatisfactory weight loss progress. The hypothalamus releases growth hormone while you are in REM sleep, and this directly affects the rebuilding of muscle tissue. From a mental aspect lack of deep, restful sleep can lead to cognitive decline and lack of energy. Your brain restores your adrenal glands during sleep, and over several weeks of poor sleep habits, adrenal glands become burned out making it extremely difficult to think and work at a high level.

In times of stress and overzealous schedules, it is important to keep these 3 specifics in mind, and altering them in a positive manner can allow you to handle the additional workload. This will allow for longevity and long term goal reaching. 

Breaking the Diet Monotony

As we finish the holiday season and immediately look to accomplish our summer weight loss goals, we are faced with the fact that we must eat in a way to lose fat while continuing to fuel muscles and preserve proper brain function. It is important to avoid completely cutting out all carbs and fats, but equally important to be in a caloric deficit. With improperly varied meal options, achieving weight loss goals can be a monotonous process. With proper levels of Protein, carbs and fat you will be able to keep energy levels high enough to properly function while still losing fat. To help boost metabolism and maintain mental satisfaction, it is important to include scheduled cheat meals into your diet. Depending on your current metabolism and body fat percentage you may be able to handle one or two cheat meals a week while continuing to lose body fat. In an effort to make this process more fun I will be creating videos for themed cheat meals. This will also help some of you come up with ideas to create new delicious meals, while keeping them healthy and satisfying. I will be starting this week with a full meal themed after the Golden Globes. Stay tuned for all of the great ideas and tips to have an amazing cheat meal while not hindering your progress.