Today I would like to share some of my favorite, life-changing fitness hacks. These 5 things have changed my health for the better. They give me increased energy, decreased bloating and reduce my joint pain.
1. 30 Grams of Protein for breakfast.
Wait as long as possible to eat breakfast and then have a high protein breakfast of 30 grams of protein. Foods that are high in protein will stay in your stomach longer thus creating that full feeling for an increased amount of time. You will find that your hunger will be kept at bay for a good portion of the day and your cravings for carbs will decrease.
2. Lift Weights Only Twice a Week
80/20 Rule of Productivity (the Pareto Principle) This rule states that 20 % of the cause yields 80 % of the effects. So 20 %of your effort will get you 80% of your results. It essentially working smarter, not harder. While I aim to do some sort of HIIT (High Intensity Interval Training) on my rebounder at least 5 times a week I still like to build muscle by lifting weights. I believe two days a week is the minimum effective dose to build the muscle I desire to keep my body strong. If I can schedule two days a week to strength train using the heaviest weights possible without injury and lift to the point of muscle fatigue then I will build muscle. My body has plenty of time to repair itself during rest days and rest is actually when the muscle is built so be sure to feed the muscle platy of protein and supplements (see below). Please work up to your desired weights slowly to avoid injury and stop when you feel fatigued. Strength training is another great way to build bone density. I do want to caution you to please follow this plan at your own risk. I do not want you to do something that will make you uncomfortable or risk injury. To read more about how to apply the Pareto Principle to other areas of your life and achieve maximum results w the minimum effort click here.
If you are a frequent reader of my blog, you already know how important cran-water and getting my daily water intake is to me.
My SIL's mom gave me this water bottle from Amazon. It makes it so easy to get my daily water intake in. The times of day are marked on the bottle as a reminder and refill once. It is better for your pancreas when you sip water in increments. It is best to drink about one cup (8 ounces) of water at a time. Any more and your blood volume will increase which sets of a chain reaction that eventually sends signals to your kidneys and you eliminate all of the water before your body had a chance to absorb any of it. Of course I add a splash of cranberry juice, so refreshing and detoxing (read this to learn more).
4. Rebounder
There are a vast number of reasons why rebounding is superior to other forms of exercise, even running. NASA has concluded that “Rebound Exercise is the most efficient, effective form of exercise yet devised by man.”
NASA STUDY
This study was conducted in order to provide NASA's astronauts with the most effective exercise program to reverse the Osteoporosis which occurred in as little as 2 weeks in space (where 15% of bone mass was lost). Studies conclude that rebounding achieves a total body workout which challenges core muscles, quickly builds muscle and bone density and reduces joint stress by 80%. Metabolism and fat loss are increased. Oxygen uptake improves along with more calories burned per minute. Workout and rehab time are decreased.
Click here for my short rebounder workout routine.
5. Take Your Supplements.
I have taken Catalyst by Advocare supplements and let me tell you, they work. BUT I find them to be incredibly pricey compared to what I can get from Amazon. So I did the research to find what the active ingredients are and now I get the same products for half the price. They last me a lot longer than the one bottle of Catalyst. Remember, this is MY regimen so it may differ from yours but I have found the combination of these supplements to work well for me. I usually take these before each meal and will eventually taper off to once a day.
Here's what I take and why they work:
"Our BCAA formula boosts your natural protein synthesis to maintain your lean muscle mass while burning fat. The basic equation for this is:
Muscle mass = rate of protein synthesis - rate of protein breakdown
Therefore the higher your protein synthesis, the higher your lean muscle mass, strength and fitness. Simple."
Promotes Cell detoxification and improves metabolism.
"Glutamine is considered to be a conditionally essential amino acid, which means that under certain circumstances, the body may require more Glutamine than it can produce. In the body, Glutamine functions as a major nitrogen transporter and is critical for the maintenance of healthy nitrogen balance. Glutamine also acts as the primary fuel for the rapidly growing cells of the immune system and GI tract."
-NOW Foods
When I am taking these supplements I notice a dramatic difference in the way my body burns fat as well as improved muscle tone & decreased bloating.
I love sharing what works for me in hope that I may be helping others. Please do remember that these are fitness hacks, not medical advice and I am not a medical professional so please use these tips at your discretion.
Grace & peace,
Adoring Family
All of the opinions and words on this post are written by me. I originally shared this post for Fluster Buster but all opinions, research and words presented here are written by Adoring Creations.
5 Life Changing Fitness Rituals
