You want to be that guy with the fine-tuned body, eating all the time, full of energy, and can get away with a few indulgences without it affecting your look. This is it, boys, here’s how you do it!
Morning cardio: Starting your morning with thirty minutes of intense cardio of your choice on an empty stomach with a cup of coffee or an energy shot can elevate your caloric burn for a couple of hours.
Breakfast: Truly is the most important meal of the day. After your intense cardio session take a shower to give your body time to reset, then to the kitchen to create your fuel for your day. Whole grains, protein, fruit, and veggies—be creative!
Drink plenty of water: The body needs water to process calories. Since our bodies are made of fifty to sixty-five percent of water, we need to make sure we are well hydrated to keep running effectually. People sometimes confuse thirst with hunger, so you can end up eating extra calories when an ice-cold glass of water is really all you needed. If plain water doesn’t cut it, try drinking flavored sparkling water or brewing a cup of fruit-infused herbal tea.
Meal planning: Don’t leave the house without snacks and a healthy plan for lunch (if you aren’t taking your own with you). Our bodies and mind run more effectually when they are fed frequently. You should be putting something of quality in your mouth every 2-3 hours. “Studies show people who eat 4-5 meals or snacks per day are better able to control their appetite and weight,” says obesity researcher Rebecca Reeves, DrPH, RD.
Weight training to build muscle: This resting metabolic rate is much higher in people with more muscle. Every pound of muscle uses about 6 calories a day just to sustain itself, while each pound of fat burns only 2 calories daily. An intense weight training session stimulates the body, which increases your metabolic rate for up to twenty-four hours.
Increase your lean protein intake: Protein makes you feel full and more satisfied than carbs or fats and keeps you feeling full for longer. It helps rebuild your muscle mass and encourages fat burning. Be sure to incorporate healthy proteins like seafood, chicken, turkey, lean red meats, egg whites, beans, yogurt, cheese, and nuts. In moderation, these items offer adequate fat intake into your meals and snacks.
Boost your energy: If you enjoy coffee that’s the energy booster for you, it’s better done straight black. Some people use coffee to replace the nutrition your body to keep the metabolism running. Not a coffee drinker? Try green tea and some other herbal formulas. You have to experiment to see what works for you.
Bedtime: One of the most important things we can do for our bodies is to get enough sleep. For your metabolism, however, don’t forget about that bedtime snack—no, this isn’t a suggestion for a bowl of ice cream before bed. I suggest some kind of lean protein to protect your muscle during your fasting time of sleep. Remember, your muscle is your most valuable metabolic tool! I like some egg whites, a piece of chicken, and if I have a sweet tooth attack, I choose some Greek yogurt and a scoop of chocolate protein powder. Just add a little milk and mix. It’s like chocolate pudding.