Firstly, let me be 100% honest with you. There are no magic tricks that will guarantee success in achieving your fitness goals.
That’s real talk. However, there are certainly a few tiny habits that are able to create a tremendous impact on your training performance. You may not notice them or realize their importance before. That’s where we can help. The habits below are not only easy to follow, but also could significantly amp up your training results.
Habit 1: Stay Hydrated
Drinking water and staying hydrated could help have a bigger effect on your daily training results than you might think. Studies, conducted at Sports Dieticians Australia, have proved that as you lose fluids or stay dehydrated, you’ll not only experience a detectable decrease in both physical and mental performance but also you would feel that your workout is harder than it actually is. Thus, for better training performance, make it ab habit of drinking water regularly throughout the day.
How much fluid and when?
Drink 8 glasses of water a day? Not necessarily! The amount of fluid should depend on individuals’ activity level, age, weight, etc. In general, female requires 11 cups (2.7L) per day, while male should consume around 16 cups (3.7L) per day. For an active person who’s doing sweaty sweat sessions, they will need to drink more to fully re-hydrate.
- 2-3 hours before exercise: Consume around 5-7ml per kilogram of body weight, e.g.: 60kg individual: 60x5ml= 300ml
- 15 minutes before you start a workout: consume 2-3ml per kilogram of body weight.
- During your workout: Add an additional 500ml of water, for every 30 minutes of exercise.
- After your workout: consume around 1.2 -1.5L, for 1000g of weight loss.
How to create a hydration habit?
- Add flavor in your bottle (I usually use lime or a lemonade)
- Drink a glass(300-500ml) after a bathroom break.
- Eat water-rich foods (Cucumber, lettuce, watermelon…)
- Used marked water bottles
Habit 2: Meditate for 5 Minutes
Meditation is definitely what your fitness routine is missing. Research indicates that meditation is able to help individuals boost their physical performance during a training session and yes in bed as well. Therefore, make their exercises more effective.
- Meditation can reduce stress, anxiety and chronic pain.
- Meditation encourages better mental health and strengthens a sense of self.
- Meditation can lower your blood pressure and improve heart health.
- Meditation can keep you focused on your workout.
If you do not have enough time, set aside 1-5 minutes of meditation before each training session and it will help to prepare both our mind and body for the exercise.
How to meditate:
- Get yourself into a relaxed, comfortable position.
- Focus your attention on your breath.
- Count your breath. (ex. Breathe into the count 4 and out for 4)
- Be kind to your wandering mind, imaging your thought floating away like a cloud.
- Stay here and repeat the breathing rhythm for around 5 minutes.
Use the link below for one of my favorite guided meditation.
Habit 3: Eat Real Food and Consider Nutrition
We have all heard that you can’t out-exercise a bad diet. The truth is that your flat belly is made in the kitchen, not only in the gym. If you are trying to gain an amazing body shape. It’s extremely important to nourish your body with real food.
Real food is:
- Found in nature that is unprocessed and unaltered
- Pasture-raised, grass-fed and wild
- Local, seasonal and organic: no additives, no junk and no pesticides
Get started in 4 easy steps:
- Keep your kitchen clean
- Shopping at your local farmer market
- Cooking meals at home
- Take a picture of each meal
Habit 4: Take a photo before you eat
Research has shown that taking a picture of your food before bites can actually help you eat healthier.
If you don’t like counting calories, try to take a quick phot of what you eat. Unlike food diaries, snapping photos of your meals could force you to consider your food choices. For extra impact, you can upload these photos to Instagram or Facebook, which adds some social pressure on yourself to stick to healthy eating.
When it comes to achieving a fitness goal, whether that’s losing weight, getting in shape, building muscles, or whatever else a person is striving toward, there is more to do than just working hard in the training session.