Do these daily and you will start to feel and see some significant changes in your body. We encourage all of our clients to implement these 5 daily habits instead of focusing on their overall long-term goals. By choosing to focus on your daily habits you will start to build momentum, boost your confidence and feel a lot more accomplished. If all you care and worry about is when will you get to your goals and don't set up a roadmap for yourself you will get discourages, overwhelmed and eventually quit because it seems impossible to achieve. Daily attainable goals are far more important than continuously focusing on your results. Keep that in mind. Now let's go ahead and talk about the big 5 daily habits that all of us should be implementing daily!
#1 YOUR DAILY CALORIC BALANCE
The balance between the calories we consume and burn throughout the day dictate wether our weight goes up, down or stays the same. This is the number one problem that people tend to neglect and skip but in reality determines a lot of your success when it comes to transforming your body.
3 TYPES OF CALORIE BALANCES
1. Caloric Deficit (Fat/weight loss)
Burning more calories than you consume in a daily basis = Weight/Fat Loss
This influences weight loss b/c your at an additional -500 gap of energy your body will need which will come from stored fat if protein intake is met
2. Caloric Maintenance (Same weight)
Burning and consuming an equal amount of calories every day
Ex: Burning 2000 cals but also consuming 2000 calskeeps your bodyweight the same. Protein is still huge!
3. Caloric Surplus (Muscle/weight gain)
Consuming more calories that you burn during the day will cause weight gain.
Ex: Burning 2000 cals but eating 2500. So the additional 500 cals has to be stored somewhere in the body.
Hitting your protein goal is crucial because if you don’t meet it it will lead to more fat gain rather than muscle gain.
Did you know that hitting your calories and meeting your protein goals determines 80% of your results?
Calories control whether your bodyweight goes up, down or stays the same.
But what most people miss out on is….
Protein controls what you look like while you're reaching your goal. It helps build, repair and retain lean muscle mass.
#2 HIT YOUR DAILY PROTEIN GOAL
To prioritize fat loss and not weight loss while being in a caloric deficit, protein intake must be met so you can continue to build and maintain lean muscle mass.
If you don’t hit your protein goals you'll lose weight but wont build muscle or get toned!
Make sure to include a protein source in every single one of your meals and a protein shake after your workouts to meet your goals.
Primary building block for our body’s muscles tissue, skin, hair, nails, bones, enzymes, hormones, and immune system.
These are vital for human life and important for longevity. Micronutrients consist of vitamins, minerals, omega 3 fatty acids, antioxidants, etc. We get these from a wide variety of fruits and vegetables. But lets be serious how many of us eat a variety of 5-7 fruits and vegetables every single day? It's hard to do and this is why over 2 billion people worldwide are deficient in some sort of vitamins and minerals. Another reason why we are so deficient is because of how many processed foods are consumed throughout the week. These hyper palatable foods are filled with empty calories, cause inflammation in the body and can lead to weight gain, diabetes, high blood pressure, high cholesterol, and other chronic diseases.
There are so many people worldwide who have deficiencies and have no clue whatsoever. Some of the symptoms of deficiencies include:
Lack of energy
High levels of inflammation
Reduced ability to fight infections (weak immune system)
Poor recovery of muscles after exercise
Appropriate supplementation is very important and can easily improve your longterm health and survival. We strongly recommend you take this into consideration. After taking vitamin and minerals for so many years we have finally found a quality product that has literally changed so many of our lives. 1st Phorm's Micro Factor packet. This is a micronutrient packet jam packed with everything you need for the day. This includes 6 capsules:
Multivitamin: optimizes your metabolism and crucial for overall health
Essential fatty acids: help battle sickness, reduce inflammation, and maintain healthy brain, heart and joints
Antioxidant: helps strengthen your immune system
Probiotic: improves your gut health, digestion and energy levels
Physical activity has a wide range of benefits to our health, from our mental state to our physical well being. Exercising 3-5 times a week can improve the following:
It can elevate your mood and make you feel happier
Strengthens your muscles and bones
Improves your cardiovascular health (your body's ability to deliver oxygen)
It can increase your energy levels
Improves your body composition (build more muscle, reduce body fat)
Helps reduce the risk of chronic diseases (decreases blood pressure, cholesterol levels, and diebetes)
Join our AFA community. We are all about pursuing a healthy lifestyle and one of our biggest goal is to make fitness enjoyable for everyone.
#5 DRINK PLENTY OF WATER
Think about it, our body is made up of 65% water why wouldn't it be important for our health. Water not only keeps us hydrated but it also helps us to digest food, lubricate our joints, get rid of toxins, improves quality of skin and can also improve our clarity of thinking. It also plays a huge role in delivering important nutrients to all of the cells in our body, especially our muscles.
Recommended Intake: Half your bodyweight in ounces.
Ex: If you weigh 160 lbs, (160/2) your water intake/day should be 80 oz