Meet my newborn son, Julian. He’s 6 days old and he can already teach you three very important things about improving your fitness.
I must say, I’m impressed! He really knows his stuff. Unfortunately he can’t speak, but he wanted me to relay these tips to you guys so you can maximize your gym progress starting today!
Recovery Is Key
Recovery, more specifically sleep, is one of the most unappreciated and underutilized methods of improving your fitness. Sleep is essential for recovery and optimizing your body for making progress towards your goals.
Poor sleep can negatively affect your fat cells, causing “metabolic grogginess,” according to the University of Chicago. Their research shows that after just four days of sleep deprivation, metabolic grogginess can drop your insulin sensitivity by over 30 percent. Eventually that will cause your body to hang on to extra insulin and store it as fat, which will be backtracking in the worst way.
Poor sleep can also cause you to crave foods, miss gym time and actually decrease your mobility in day-to-day activities.
Maybe you can’t sleep 20 hours a day like Julian does, but you can definitely prioritize sleep and aim for 8+ hours a night. Turn off the lights and TV, set your phone off to the side, get comfy and sleep your way to new fitness success.
Eat Frequent Meals
Julian currently eats every 2-3 hours. Sound familiar? At 1 & Only Fitness, we encourage our clients to adapt this style of nutritional intake. Instead of eating 2-3 large meals a day, break your meals up into 5-6 smaller portioned meals, evenly spread out through the day.
Everyone has a different opinion on this subject – some people dislike frequent meal dieting, others swear by it. I’m just telling you guys what Julian tells me. He says to eat every few hours so you can increase muscle mass, increase metabolism and keep a good mood all day.
Personally, I adhere to this style of eating. My typical day looks like this:
- 4am: Breakfast
- 3 whole Eggs, 5 Egg Whites, 2 cups Spinach, Salsa
- 7am: Snack #1
- Apple and/or 1 oz. Almonds
- 9am: Post-Workout Meal/Shake
- Plant-Based Protein Shake from 1 & Only Fitness
- 12pm: Lunch #1
- 5 oz. Chicken Breast, 7 oz. Sweet Potato, 10 oz. Asparagus
- 3pm: Lunch #2
- 5 oz. Salmon, 2 cups Broccoli, 2 cups Cauliflower
- 5pm: Snack #2
- 1 oz Almonds (sometimes I skip this)
- 7pm: Dinner
- 5 oz. Chicken Breast, 2 cups Spinach, Salsa
Ask for Help
This is huge advice for you guys to take. Don’t be afraid to ask for assistance. When Julian needs something, he cries. He doesn’t care what Catherine and I are doing at the moment, all he knows is he needs help. So he cries…
I do not want you guys to cry, but I do want you to know that you don’t have to hold back any questions about fitness. Whether it’s help with exercise form, how to lose weight, how to gain weight, how to eat, etc. we have a staff full of pros who can help you out!
Reach out to our staff, or even other gym members, who helpful tips on how you achieve your fitness goals!