It’s a new year. It’s time for a new you.
I was a personal trainer for the Rush Fitness in TN and 24 Hour Fitness in CA. I know a little of which I speak. I tried to get all my clients to follow these tips. The ones who did were dramatically more successful in reaching their goals. Those who didn’t follow these tips failed to reach their goals and generally quit completely.
So, here’s my 6 key tips to help you lose weight, have more energy and save money.
#1 – Drink More Water
You have less energy when dehydrated. Your cells can’t repair themselves or fight off illness when they need more water.
Your mind can’t focus as well. You won’t sleep as well either…
Get 100+ ounces of water a day. You will not drown. If you exercise regularly (see below), you should get more.
Drinking your body weight in ounces of water isn’t a bad idea. I do it: I feel awesome, very rarely get sick, have clear skin (used to have acne problems) and plenty of energy. Do I pee a lot? Sure. Small price to pay for being healthy.
#2 – Get More Sleep
This is a whole lot easier to do if you’ve done the first one. And if you do the next one. Most people need between 6 and 9 hours of sleep per night. Figure out how much you need based on how you feel after having a certain amount of sleep. I noticed that I feel more tired if I sleep more than 8 hours per night and I don’t function well on less than 6.
#3 – Exercise every day
You want a rest day? Fine. Do 6 days per week. There’s a lot of great programs out there to keep you going and radically improve your well-being in a short period of time.
If you’ve got the money: P90X and INSANITY (for intermediate and advanced exercisers) or Tony Horton’s P90 Base Kit DVD Workout for beginners. I’ve done all three. They are great. You don’t have to wonder what exercise to do for the day because that’s already planned for you. You just have to put the disc in the tray and turn it on. Then move.
#4 – Replace unhealthy snacks with healthy ones
Sugar is poison and should be avoided.
Instead of a candy bar ($1.50), get a 1 lb bag of almonds (~$7). You can get salted if you don’t have high blood pressure. That bag will last you more than 5 days if you eat smart (take your time, chew your food, wait 20 minutes after eating a handful to let it digest and rid you of your hunger). You save a couple dollars per week, have more energy and lose weight.
That’s one example. Replace store bought cookies with these really cool, healthier alternatives.
After you exercise, have a protein shake. Don’t worry, they taste a lot better now. It’ll curb hunger, repair muscle tissues and fuel your day (energy and weight loss).
Generally you can get a quality protein shake for about $2/shake. That’s less than a latte. And so much healthier.
#5 – Replace fast food with protein bars
Quest Nutrition Protein Bar are delicious and super healthy. They’re packed with fiber (which I bet you don’t get enough of that either) and protein. And did I mention how delicious they are?
You can get a couple to try for free on their site. Then buy them on Amazon in boxes of 12 for about $25. For easy math, let’s say it’s $2/bar.
If you spend $7 on a fast food meal (for lunch or dinner), you get 800+ garbage calories that are wrecking your body and making you sluggish.
If you spend $2 on a Quest bar, you get ~250 calories of fiber and protein, two of the best things for your body.
It’s a no-brainer. You save $5/meal, lose fat and boost energy. It’s truly amazing.
With that extra coin, swap that soda ($1/each) for a Bai Antioxidant Infused Beverage or Vita Coconut Water (~$2/each). You’ll eliminate the poison you’ve been chugging and get a delicious fueling alternative instead.
#6 Don’t eat snacks after dinner
I’m not going to tell you when to eat your last meal of the day. Not my business and you do what works for you and your schedule.
I will let you know that eating snacks late (within a few hours of bedtime) is a poor decision. Generally, we go for sugary or other unhealthy snacks late. So, just cut yourself off. Have an extra serving of those meat and veggies at dinner instead. Don’t snack on junk food. You’ll wreck your progress and wake up feeling tired.
There you have it. The 6 quick fixes to a healthier, energized and more cash rich you. Let me know in the comments how this works for you. I’d love to hear about your progress.