Below are few rules of
fitness. Try to apply as many as you can and watch on as your body transforms
into the lean and strong machine that you’ve always dreamed of…
Your body needs to refuel after starving overnight for 7, 8,
9 hours. You’ll prevent muscle breakdown, rev up metabolism, and supply your
body and brain with much needed energy. 100% required.
Too many people take sleep for granted, if you’re one of
those people it’s going to kill you one day. Sleep deprivation causes stress,
obesity, heart disease, decreased mental/athletic performance and a ton of
other nasty conditions. Aim for 7-8 hours per night.
When it comes to building/preserving muscle it’s critical to
A) ingest enough protein every day, and B) load up on protein before AND after
workouts. Aim for 1g of protein per pound of LEAN body weight per day. Get 25%
of that number 1-2 hours before and after a workout.
If you weigh 160 pounds with 10% body fat, shoot for 144 grams of protein per
day; 36g pre-workout, 36g post-workout.
Besides its muscle-building potential, protein also burns up
to 30% of its calories thermogenically through digestion. If you eat 1,000
calories worth of protein (250g), 300 of those calories will burn off naturally
— without doing anything. Protein also has a powerful impact on satiety.
It has higher fiber content and more nutrients, plus you’ll
stay fuller longer.
Put simply: monounsaturated and polyunsaturated fats clean
your arteries and promote heart health, saturated and trans fats clog your
arteries like crazy. Cut out all trans fats and as many saturated fats as
possible (those from coconut are OK).
It’s good for your heart. We like these brands.
Fatty fish like salmon and mackeral provide omega-3’s (heart
healthy fats) and a ton of protein.
Choose foods that are jam packed with vitamins, minerals,
protein, fiber, healthy fats, etc. In other words, avoid empty calories.
Life gets busy. Sometimes it’s
impossible to get the vitamins, minerals, and nutrients your body needs through
whole foods. Enter the multivitamin. Think of it as an insurance policy against
malnutrition — it’ll supply the spectrum of vitamins and minerals in one little
pill. It’s a must take. Every day.
With the exception of the sugar in fruit and dairy, eat as
little sugar as you possibly can. Sugar will send your blood sugar spiraling,
which spikes insulin levels, and ultimately causes the body to store fat.
You’ll also develop diabetes. Surplus calories will make you fat too, but sugar
is another primary cause of fat gain.
Carbs consumed by themselves
will speed through your digestive tract ridiculously quickly, leaving you
hungry shortly afterwards. Not only that, but it’ll spike your insulin =
increased body fat. Always pair carbs with some sort of healthy fats or protein
to slow digestion.
My only exceptions are dairy, protein shakes, and 100%
natural fruit juice. Soda and other sugary drinks with actually make you more
hungry than you were before, plus all that sugar has zero nutritional value.
White in the nutrition world is usually bad. White bread,
white rice, white flour — it’ll all send your blood sugar on a roller-coaster
ride and cause your body to blow up with body fat. I like to think of it as the
Michelin Man phenomenon. Go wheat or brown whenever you can.
Remember when your mom would pack you a nice tasty PB &
J every day for lunch? Get her on the phone!! Peanut butter’s (the natural
kind, not JIF or Skippy) an awesome source of mono/polyunsaturated fats that
promote heart health, as well as provide a shot of protein and fiber. Who knew
eating healthy tasted so good?
Green tea…2+ cups a day…I swear
it’ll add at least 5 years to your life. Green tea is extremely rich in these
little miracle antioxidants called catechins (specifically ECGC), which fight
cancer, prevent diabetes and strokes, lower cholesterol levels, and delay
aging. It gets even better…green tea burns a ton of fat too.
All three are extremely high in vitamins C and K (blood
clotting), as well as antioxidants. They’ll help clear up any skin conditions
and acne, fight cancer and disease, and add all of the other miraculous
benefits that antioxidants have to offer.
Having 2 drinks or less can help lower your cholesterol
levels, any more than that and you’re in a world of trouble. Besides making you
fat, drinking alcohol excessively can cause liver and kidney damage,
osteoporosis and arthritis, heart disease, and blood sugar imbalances.
Coffee’s loaded with antioxidants, increases mental energy
and focus, boosts physical power, and converts fat into fuel. One of the
largest studies ever on the subject — over 400,000 people — recently found that
drinking up to 6 cups of coffee/day reduces the risk of death.1
Besides being just a little bit important for virtually every single bodily
function, drinking water can also help increase your metabolism and reduce
hunger. A dieter’s dream — negative calories and decreased hunger.
Oatmeal’s loaded with fiber that can help lower LDL (bad cholesterol), promote
heart health, slow digestion, and help keep you full for a ridiculously long
time. Oatmeal also has a ton of phytochemicals, which fight cancer.
For the most part all you’re eating is nutrionally devoid mess that consists of
sugar, refined carbs, and artificial colors/flavors. Sometimes a toy, too.
They have the highest omega-3 content of any food, lower blood pressure, reduce
inflammation, and decrease just about every risk factor associated with heart
The quadruple threat: fiber + antioxidants + protein + gas.
It’ll help keep your metabolism up, which burns calories. It’s also been shown
to boost overnight protein syntheis by 22 percent.2
When you go to sleep your metabolism slows. Any fat or carbs left in your stomach
when you fall asleep will turn into body fat.
You burn about 4 calories per flight of stairs. That’s better than the big, fat
0 that you burn taking the elevator.
It’ll strengthen your bones and build muscle. More muscle = more calories
burned at rest. Plus you’ll look better. 18 other reasons why, here.
Your body always prioritizes the digestion of alcohol before food. What’s that
mean? Any food you eat while you have alcohol in your system will just sit in
your stomach…and sit there…and sit there some more…until it’s finally stored as
If it says high fructose corn syrup, white flour, or partially hydrogenated oil
throw it out. Also, get in the habit of avoiding everything with high sugar,
sodium, trans fat, and saturated fat content.
Processed foods are low quality and typically filled with
sugar, sodium, and artificial ingredients. Go whole when you can.
Fewer ingredients = healthier food. Natural food = 1 ingredient.
Don’t eat foods that have sugar as the first, second, or third ingredient.
Nutrition labels list ingredients in order of quantity. The first ingredient is
the most present, the last ingredient makes up the least amount.
If you need to sweeten something use stevia or honey. Honey’s a natural
antioxidant and digests slowly, keeping your blood sugar under control.
Cardio is not just about burning calories. Increasing your cardiovascular
fitness level can actually turn your body into a fat burning furnace. The
higher your cardiovascular fitness, the more fat-burning enzymes your body will
have. More fat-burning enzymes means that your body can more readily use body
fat for energy.
Interesting fact: people who are extremely out of shape run out of breath
quickly because their bodies can only use carbs as fuel — they’re physically
unable to tap into their fat stores for energy. That’s why dieting alone
doesn’t work…you need to exercise to lose significant weight.
Everyone loves a ripped, cut-up, tight midsection. Everyone loves good posture
and a strong back too. Abs are the surefire way to attract attention and make
Give yourself a day off from lifting/cardio at least once every 4 days. Your
body needs time to recover in order to grow.
Do squats and dead-lifts as often as possible.You’ll burn a ton of calories and fat, and release high levels of HGH and
testosterone — two hormones that promote muscle growth and fat loss.
Supplements are called “supplements” for a good reason — they’re designed to
aid superior health and fitness. Just know what you’re buying and do some
research beforehand. Products like protein powder, BCAAs, creatine,
l-carnitine, fish oil, and others are extremely effective for safe muscle gain,
fat loss, and overall health.
Got milk? Besides getting an awesomely cool milk mustache, drinking milk is a
phenomenal source of calcium. The benefit? Calcium is proven to be an extremely
powerful reducer of body fat1.
Canned food is either a) extremely high in salt, b) gross, c) devoid of
nutrients, or some combination of the three. Due to processing, canned veggies
get stripped of almost all of their vitamins and nutrients. Isn’t that why you
eat veggies anyway?
Go fresh if possible. If not, frozen is just as healthy.
Too much sodium causes hypertension and heart problems. It’ll also make you
look puffy and bloated.
You’ll prevent injury and maximize muscle gain.
Always stretch/warmup before and after exercise. Not only will it give you more
flexibility and power, but it’ll ensure that you don’t get hurt.
Vitamin C’s a potent antioxidant, which fights off illness and the common cold.
Make vitamin C a regular part of your diet — Emergen-C’s a great source.
Vitamins A, D, E, and K are fat-soluble, which means your body’s able to store
them for later use. Get your daily requirement and no more. The B vitamins and
vitamin C are water-soluble, which means your body will pee out the excess. The
implications? Make sure to get a constant supply throughout the day.
Might as well just say it, it’s vitamin enhanced sugar-water. It’s not worth
the calories or body fat gain–take a multivitamin and you’ll be fine. If you
really need to get your Vwater fix, make it a Vitaminwater Zero.
The whites are essentially all protein and water…the yolk’s where all the
good stuff’s at. The yolk literally has all of the egg’s vitamin A, D, E, &
K, and over 90% of the egg’s calcium, iron, choline, and zinc. That’s liquid
gold. What’s even better news is that more and more studies are beginning to
show that the egg yolk has no effect on LDL (bad) cholesterol like once
Tomatoes are jam-packed with lycopene, the world’s most powerful antioxidant.
The current nutrition guidelines/labels were created in the ’60’s and are
severely out of date. Instead of aiming for 100% of your DV as suggested by the
guidelines, realistically you should aim to get 200-300% of that DV.
Lean red meat’s a phenomenal source of creatine, a substance that increases
muscular power. It’s also high in iron, phosphorus, zinc, protein, and
selenium, an antioxidant. Avoid fattier cuts because they’re higher in
saturated fats. Go go filet mignon.