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1- “70% diet, 30% exercise”
This short and memorable phrase is a key tip that should be treated like a religion when it comes to your workout regime. It’s okay doing a ten mile run followed by bench pressing 70kg weights for half an hour, but if you get home from the gym and all you want to do is cook that 5000 calorie microwave meal and crawl into bed then all of your hard work is being reversed. It’s important to maintain a balanced diet and always remember that it’s much better to eat small regular meals than to just overload on oversized meals at less frequent points.
2- “Know what you want and when you want it.”
It’s important to know exactly what you want out of your workouts and when you want them. Don’t expect to leave the gym with a six pack after one workout. Setting achievable goals at the beginning of every workout will help you feel more accomplished. Studies have shown that you’re 72% more likely to give up workouts all together if you have set unrealistic goals and yet still feel disappointed when you don’t achieve them straight away. Remember, slow and steady wins the race. Set yourself smart goals!
S – Specific
M – Measurable
A – Attainable
R – Realistic
T – Time bound
3- “Get your beauty sleep.”
You need ideally a minimum of 8 hours sleep per night to allow your muscles to recover and grow after a workout. If your workout’s have been challenging enough then you will find it easy to sleep through a full night.
4- “Rise and shine it’s cardio time!”
“Fasted cardio” is very effective and nearly always successful. This is doing cardio on an empty stomach, first thing in the morning. It will get your day off to a successful start and increases metabolic rates and fat burn.
5- “50/50 workouts”
Doing a cardio workout and strength workout in the same session can often reverse each other. Doing vigorous cardio increases stress hormones often counteracting muscle growth.