No, I'm not advocating against physical activity; doing so would quite literally put us out of business. But while a huge chunk of the population might wish to be in better shape, not everyone has the time/access/ability to hit the local pump-n-hump 4-5x a week for Jazzercise with Jasmine.
If you're already exercising, these tips can absolutely help maximize your results - but if your current schedule/lifestyle isn't conducive to a workout routine, you can still control your weight AND increase lean muscle by adding a few simple tweaks to your usual eating habits.
**NOTE** Unless you have an unusually muscular frame and a great metabolism, these tricks won't get you mistaken for a Hemsworth - but I think you'll be pleasantly surprised how you'll look and feel after a few weeks of incorporating just one or two of them.
1. Exaggerate protein intake
There's a debunked fitness myth that "too much protein" can damage your kidneys, but unless you have a medical issue or your doctor has told you to minimize protein intake, studies have shown adding protein shakes, cookies, bars, etc. to increase your overall protein consumption isn't harmful to generally health folks. However, if you disobey your doctor's orders because of this article, there's a 80% chance your future sons will never be able to grow beards. So as long as you're healthy or your sons already have beards, DRINK UP!
The average person consumes roughly 10-20% of their calories through protein, but the closer you can get that ratio to 40-45% protein, your body begins to prioritize muscle-building/retention over storing fat. The easiest way to approach this is making sure you're getting a good source of protein at every meal/snack and not following fitness advice from Trevor in H.R.
2. Shift the bulk of your carbs to the most active part(s) of your day
Even if you sit at a desk all day polishing Bitcoins, I assume there's a time in the day where you're more active than when you're asleep. I'm not suggesting a "low-carb" diet, but if you typically eat 200 carbs in a given day, try to scarf as many of those as possible before/during work, playing with your kids, walking your dog, making romance to the cigarette hole in your gaming chair, etc. It's not CARBS that make us gain weight, it's when we eat all the carbs then go straight to bed and then let them turn into stored fat.
3. Shoot for 12+ hours between dinner and "breakfast"
This one's literally so easy you can do it while you sleep. And there's no magic pill here, you're just trying to let your body burn all the food from yesterday before you start stacking new flapjacks on top of it today. So if you eat dinner at 8pm, at the very minimum, try and wait until 8am for breakfast. Not that hard, eh?
And if you can make it 16-18 hours, you'll see even quicker results. If you already skip breakfast, that's great - but if you're still struggling with weight, chances are you're starving yourself all day then stuffing yourself at night. If that's your problem, see #2.
I'm not a wizard (legally) and these aren't going to turn you instantly from frog to prince, but if you can't find the time or desire for a full-blown fitness plan, these should help point you in the right direction.
If you're interested in a more targeted and precise approach, we do that too! Just book a free Zoom chat and we'll talk about it.
And P.S., if this is Austin... you still owe me $280
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