Get around the basics of what works and why it’s important to prioritise.
Sleep and recovery is essential for:
- Your muscles recovering through adequate protein synthesis and human growth hormone release
- Appetite regulation. A lack of sleep increases ghrelin production (the hormone that makes you feel hunger)
- Managing stress and the hormones that regulate your mood and motivation levels.
- Enjoy 7-9 hours a night
- Try some yoga/ mobility practice
- Sauna and massage
- Cold water recovery
- Take rest days
Nutrition
80% of your results come down to what you eat:
- Weight loss and seeing definition comes down to using more calories than you consume.Your muscles will not grow if they are getting insufficient protein, they will not recover if you are getting insufficient fats and carbs.
- Weight loss and seeing definition comes down to using more calories than you consume.Your muscles will not grow if they are getting insufficient protein, they will not recover if you are getting insufficient fats and carbs.
- Sugar, canola oil, emulsifiers and other horrendous additives will affect your ability to feel energised and perform your best work at training and in life in general.
- Processed & ‘hyper palatable’ foods will undermine your ability to regulate your own appetite.
- Stay hydrated
- Get an understanding for how many calories you need Vs how many you consume
- Find out the carbs/fat/protein levels that best suits your goals and needs
- Read ingredient labels and practice self-love by giving your body what it needs to thrive and avoiding shit
Training
Either you are stimulating the muscle or you are not.
- Practice progressive overload: Whereby you gradually increase the weights, reps, frequency etc in your strength training routine.
- Make your foundation the basics: Squat, push up, pull up, deadlift, lunge.
- Throw in some High intensity interval training and sprints
- Mobility and flexibility work will improve your performance, protect against injury and support longevity so you can keep hitting it when you’re 90.
- Educate yourself on from and optimising your training
- Set yourself up with a solid program that will get you where you want to be
- Think about what is motivating you and find your why
- Enjoy a bit of diversity but remember that the basics work.
- Invest in some good coaching
Supplements
There is a lot of money to be made in this industry so keep your wits about you.
- Where are you reading your info on sups? Is it from companies that sell protein etc? Look elsewhere PubMed and peer reviewed is best.
- Take quality supplements. If your body can’t absorb it, there is no point. Some contain fillers and flow agents are these are to be avoided. Look for third-party tested and accredited.
- Ultimately you should be trying to get everything you need from food so dial in a great and diverse diet first and go from there.
- vitamin D
- omega 3s (specifically EPA)
- magnesium
- zinc
- fermented foods or probiotics
- greens powder
as well as a clean, digestible protein powder (if you really need it) are solid investments
These building blocks work synergistically to get you to your goals and each should get the attention they deserve to truely unleash your performance potential.
Saeyond health
