1. sleep by 10
2. resistance train
3. HITT training 30 sec burst followed by 2 min recover
4. strengthen your core muscles
5. stretch like crazy
6. No steady state cardio on a treadmill
7. Workout before 4pm
8. fast at least 3-5 hours before bed time
9. eat a protein/fat rich breakfast to simulate your metabolic rate
10. female protein averages: low fitness level 60 gram protein
11. female protein: high fitness levels 60-78g
12. Male protein: low fitness level 70 - 85g depending on size
13. Male protein high fitness level: 85g- 115g
14. 150 fat or higher
15. 15-20g carbs from cruciferous veggies
16. No list: no onions, beets, nuts, cocoa, cheese, yogurt, almond butter, caffeine/coffee, sugar alcohols, splenda/aspartame
17. diversify your proteins
18. probiotics - fermented sauerkraut
19. liver detox
20. eat at the same time daily
21. blue and orange light exposure
22. get up when the sun rises
23. stay calm and redesign your mind
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