No no no, you're not stupid…
But you do have a few unhealthy habits, you're probably aren’t even aware of.
Here are a few bad Habits health conscious people have. Once you break these bad habits, you’ll find that achieving your fitness goals just became way easier.
1. You’re Dehydrated
Over 75 percent of the population is chronically dehydrated and they don't even know it. When was the last time that you actually drank 8 glasses of water in a day? Hmmmmmmm…
Dehydration happens when more fluid leaves your body than is taken in. Symptoms include: fatigue, irritability, headaches, nausea and rapid heart rate.
Dehydration also slows your metabolism, which hinders fat loss. Try not to wait until the feeling of thirst or dry mouth hits you, at that point damage has already been done.
Instead, constantly rehydrate throughout your day to avoid dehydration.
The easiest way to do this is to incorporate water into your daily schedule. Have a water bottle with you and just train yourself to sip on it often, and get into the habit of drinking a full glass of water with each meal and snack.
Yes you'll pee a lot but, so what, your body will thank you.
Check out one of these, they're awesome!
2. You Eat Out Too Often
Research suggests that most people eat out one out of every 4 meals and snacks. That’s an average of once a day.
Restaurant food is designed to do one thing: to taste good. In order to increase eating pleasure, each item is loaded with fat, salt and sugar. This causes you to eat way more calories than you actually need.
Even when you order ‘healthy’ items, you’re still taking in more calories and fat grams than you would if you had prepared it at home.
Imagine the last salad you ordered out. Didn’t it come with cream dressing, croutons, cheese sprinkles and a piece of butter bread on the side? The main reason people eat out is for convenience, so let's make this food prep as simple and convenient as possible.
On the weekend sit down and plan out your meals for the week. You can use a site like This One HERE: https://www.eatthismuch.com/
The site will help you plan meals, create shopping lists and organize your calories and macros for the day.
If you need help figuring out exactly how much you should be eating just REACH OUT TO ME HERE
Then go to the grocery store and get everything you need for those meals. When you prepare dinner at home, make enough for at least the next day. It'll pay off both in fat loss and in cash saved.
I personally use these to prep my meals. They're cheap, stack well in the fridge and I like that they have three compartments to keep my food separated.
3. You’re Sleep Deprived
The CDC recently reported that over 40% of Americans are running on empty from sleep deprivation.
Sleep deprivation has also been linked to health effects such as obesity, diabetes, cardiovascular disease, Alzheimer's, and cancer. Depression and anxiety disorders are also impacted by lack of sleep. WOW!!
The best way to combat sleep deprivation is:
a) Set a scheduled bedtime. Your body will benefit from a consistent sleeping and waking routine, and you’re sure to get all the rest you need.
b) Avoid big meals at night. Try to have dinner earlier in the evening, and avoid heavy, rich foods within two hours of bed.
c) Deep breathing while laying in bed, Incorporate box breathing. It's super simple. Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold the exhale for 4 seconds. This was huge for me.
d) Throw your TV out the window, no seriously, oh and turn your phone off.
e) Get some black out curtains. ===>>>CLICK HERE<<<===
d) Buy this pillow!! Manny one of the members at the gym put me on to this gem. It was a game changer!!
4. You’re Stressed Out
One of the best ways to instantly get rid of stress is to sit down and do a brain dump. List out every task or situation that needs to be resolved. Any issues that weigh on your mind and anything you feel contributes to your stress.
We live in a fast-paced world, especially if you live in NYC and that most of us have stress levels that are through the roof. But you might not realize, your stress is making you fat.
Stress increase a hormone called cortisol, and chronic stress creates a chronic increase in cortisol. This is a problem because cortisol slows the metabolism, signaling the body to store fat, and signals you to crave and sets off a rush of glucose to the tissues, leads to muscle break down and Insulin resistance (every carb you look at will get you fat…
The vicious cycle of stress and weight gain goes around and around.
Once you have it’s all down on paper, organize it like a to-do list and start knocking out each task. Also you guys should take a look at the 5 Minute Journal. Our Coach Miguel put me on to this little book!
It's a great tool to mange your daily tasks you've just created for yourself to mange your stress and teaches you how to show appreciation even though things aren't going the way you would like, at the moment.
Another cool tool is Headspace, sounds airy fairy but look it up.
5. You Exercise On Autopilot
The two most obvious ways to instantly increase the effectiveness of your exercise routine is:
1) Increase your pace.
2) Increase your intensity.
Constantly vary your speed and intensity in order to keep your muscles guessing and adapting, muscle confusion!! HaHAHA!!
Ok that can work, but sometimes it doesn't.
If you do the same thing each and every time you exercise. Same machines, same pace, same duration, the same weight. While your routine feels good, you're sweating, your muscles feel like they're working but, ain't nothing changed.
A plateau happens when your body become efficient at performing the tasks you ask of it.
Your routine, is just that, a routine, the way you move on specific exercises may not be utilizing those muscles for their designed role.
You don’t have to increase the amount of time that you spend exercising in order to see quicker, faster results, you may not even need to increase the resistance or intensity of your training, It’s all about challenging your body to move in patterns the way they were designed to move.
If you aren't sure about your training program, just holler HERE===>>> Get Started Session and we'll figure this out together
It’s my goal to see you achieve greatness.
I believe that you’ve got what it takes.
Call, text or email and we'll help you out.
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Brooklyn, NY 11201