15 health hacks that will make you fitter, leaner and stronger

1. Track your food intake Monday to Saturday.

Take Sunday off.

2. Drink 3-4 litres of fluid per day.

Make most of this water but tea and coffee count too.

3. Lift weights 3-5x per week for 45-60 minutes.

You don't need anymore or longer than this.

4. Keep your diet rich in whole foods.

This includes meat, fish, eggs, vegetables, potatoes, and grains.

This will keep you focused, full and energized.

5. Enjoy 1-2 meals per week where you eat whatever you like.

This will help you keep a healthy relationship with food and enjoy social events/time with family without feeling guilty.

6. Bulk cook the majority of your meals on Sunday evening for the upcoming week.

This prevents you from eating junk when you're busy working.

7. Block out your workouts for the week into your calendar.

Plan your week around your workouts, not your workouts around your week.

8. Set yourself 3 non-negotiables that you will stick to for the week no matter what.

Ex.

1. Sleep for 7+ hours
2. Workout 4 times
3. Track food Mon-Fri

The higher the ROI on the habit, the better.

9. Eat protein with every meal.

This can be fish, eggs, meat, greek yoghurt or a protein shake.

More protein will help your body recover quicker and build more muscle.

10. Aim to walk 10,000 steps per day on average.

If you can only do 8,000 on weekdays, aim for 15,000 on weekends.

More walking will improve your posture and reduce fatigue from weight training.

11. Cook using traditional fats such as olive and coconut oil.

Avoid vegetable oil.

When vegetable oil is used to cook, the bonds in the Polyunsaturated Fatty Acids are shifted and turn into trans fats.

This causes oxidative stress and this wreaks havoc on your health.

12. Eat higher carbs on workout days to fuel your workouts.

Eat higher protein on rest days to help your body recover and build muscle.

13. Never cut out a macronutrient.

Your body needs carbs for fuel, protein for recovery, and fats to regulate your hormones.

A balanced of all 3 will keep you healthy.

14. Aim to get sunlight daily and spend as much time as you can in nature.

Vitamin D and being outside will help you sleep better, reduce stress and regulate your body's circadian rhythm.

15. Supplement with creatine monohydrate daily.

It is one of the safest and most effective supplements you can take.

Taking creatine will give you more focus, and energy and improve your strength during your workouts.

I hope you found this thread useful!

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