There are no silver bullets, magical diets, or 30 day fixes that will get you the results you want for long-term health and hotness. Rather, we believe, it’s a culmination of habits (six specifically) that will have you living a healthy, sustainable lifestyle for the rest of your life.
1 // SLEEP
Getting 7-8 hours of QUALITY sleep per night won’t grant you immunity from disease, but insufficient sleep has been linked to some nasty health problems like heart disease, heart attacks, stroke, diabetes, and obesity. Catching enough z’s is crucial for fat loss and muscle growth (#gainz). Not to mention, a better sex life (bow chicka wow wow), and reduced stress… hell yeah!
Quality is the keyword. If you have a shitty 7 hours it doesn’t do you nearly as much good. And I know you all know the difference between shitty sleep and sleep like a baby, drool on your pillow, good ass sleep.
2 // NUTRITION ABOVE ALL ELSE
The definition of insanity should be, thinking you can out train your poor nutrition. We are all about putting in that hard work and training smart but don’t think you can burn off this past weekend’s splurging with exercise. It’s a losing battle! It is essential to make sure your eating is dialed in if you want to achieve any physical change. We recommend eating mainly whole foods you like – plenty of quality protein, a helping of good carbs, as many veggies as you want, and healthy fats sparingly. It’s ok to live a little, so don’t beat yourself up over having some of the finer things in life, like pizza or wine, on occasion.
3 // RECOVERY
Take care of yourself so you can come back tomorrow. Swinging kettlebells, deadlifts, and pushing sleds are awesome but not at the expense of achy-breaky joints and gnarly muscles. We often neglect soft tissue work. Think of it as taking your body for a tune up. Take 5-10 minutes before and after your training sessions to do some soft tissue work like foam rolling or yoga tune up balls to keep your body moving like the well-oiled machine that it is! Also, see point #1.
4 // STRENGTH TRAINING (WITH PROPER TECHNIQUE)
The days of being a cardio bunny are over. By themselves, cardio workouts are not very effective for fat loss but do hold some merit if you want to supplement them with your strength training as ‘burning some extra calories’. If you truly want to make the most of your gym time, try lifting some heavy ass weights! Not only will strength training get you stronger but as you gain muscle, your metabolism speeds up, leaving you looking sexy as hell. For optimal results (and your safety), having proper technique will get you there faster! No matter what you do, we recommend staying consistent. So 2 days/week to maintain, and 3-5 days for some serious transformation – you decide what’s best for your fitness goals and your life.
5 // HYDRATE
Since 2/3rds of your body is made up of high-quality H2O there must be some need for it, right? Not only does it help with reducing dehydration, it also plays a key role in the lubrication of joints, body temperature regulation, and aids in metabolism as a natural appetite suppressant. Often times our brain triggers ‘hunger pangs’ when in reality we just need to chug some water and not go after the snack drawer. To keep it simple we recommend consuming at least half of your body weight in ounces. To all you reading this that are thinking, “well, I drink coffee, that has water in it. And iced tea has water in it….” Stop it. We are talking water served neat.
Pro tip: You wake up dehydrated. Chug 20 oz of water first thing in the morning. Start the day off right.
6 // SUPPORT IS EVERYTHING
Surround yourself with a like-minded community, **cough** Results Fitness – to help you achieve your goals. Having a supportive network leads to faster behavior change and improved consistency because you are always around people looking to better themselves the same way you are! If you are apprehensive about trying something new, grab a friend who will commit to working out with you. This will make the transition much easier, and you will make more friends along the way!
Sounds pretty simple right!? I can assure you that if you implement these 6 essentials into your daily lives, you will see some serious changes in your health, energy, and sexiness. Want help getting started on your health and hotness journey? Try out our Results Fitness 30-Day Experience Package. It’s a way to experience our community and our training for 30 days to decide if it’s the right fit for your long-term goals. You’ll receive one Strategy Session, 4 semi-private sessions, and unlimited group training, all for just $99 (a $438 value).