1. Highly Fit Men Eat Clean Home Cooked Food
What we mean by eating clean is avoiding processed foods and favoring whole and organic foods. The absolute best way to achieve this is to cook and prepare your own meals. That way you know exactly what is going into each meal and you can ensure that your meals are balanced in terms Protein, Carbs and Fats. When eating balanced meals your body feels satisfied, and therefore has fewer cravings. When eating out, restaurant chefs use high levels of salt and unhealthy fat to make their food taste better. Also, the respective portions of protein/carbs/fat are often based on what is cost effective versus what is healthy and balanced.
Examples of healthy food items would include things like Avocados, Chia Seeds, Nuts, Quinoa, Lean Meats, Fresh Fish, Eggs, Green Leafy Vegetables, low-glycemic fruits. Examples of unhealthy foods would include things like deep fried items, sugary desserts, starchy carb sources such as bagels, white bread, white pasta and white rice, fruit juices, pop, processed packaged meals, table sugar. If you are serious about getting fit consider consulting a professional to help design you a personalized nutrition plan that is targeted to your goals.
2. Highly Fit Men Lift Weights and Favour Compound Movements
Lifting weights is famed for increasing muscle mass, but it is also one of the most effective ways to burn body fat. Unlike aerobic training, weight training increases metabolism in a major way, allowing you to burn fat even while sleeping. Keep in mind that performing large compound movements such as Squats, Deadlifts and Pull-Ups will catalyze far greater gains in muscle mass and fat loss then performing single-joint isolation movements such as bicep curls or tricep extensions. Compound movements deliver greater bang for your buck seen as they hit multiple muscle groups at once. It is equally important to lift using appropriate resistance. For a set of say 8-10 repetitions, the weight used should allow you to reach 8 reps but not allow you to surpass 10 reps. In addition to muscle growth and fat loss, compound movements performed through full range, and with appropriate resistance, will catalyze increases in Testosterone and Growth Hormone, which is one of the most efficient ways to get strong, lean and muscular.
3. Highly Fit Men Keep High Stress Levels at Bay
One of the main contributors to abdominal fat is a hormone called Cortisol… A.K.A. the stress hormone. Cortisol is the body’s primary catabolic hormone, which means it’s a hormone that breaks down tissue. It is released under conditions of high physical or mental stress. Individuals under chronic stress will experience abnormally high cortisol levels which ultimately leads to muscle loss and increased fat storage, especially around the abdominal region. The occurrence of stressful situations isn’t always something within our control, but how we deal with that stress is definitely something we can exert control over. Examples of ways to manage stress would include activities like yoga, meditation, reading, going for a walk, playing a sport. If you’re serious about getting fit, I can’t underemphasize the importance of learning to manage stress.
4. Highly Fit Men Drink Alcohol Only in Moderation
Alcohol unfortunately has the ability to cripple your efforts to gain muscle and decrease body fat. A lot of people try completely cutting alcohol out of their diet and this is great, if you can do it, but for many individuals they are setting themselves up for failure – A more sustainable approach could involve not drinking on week days and limiting yourself to a couple of drinks on the weekend. If you must drink alcohol, red wine or dark beers are are better choices. If wine or dark beer do not suit your taste, straight liquor such as scotch, rye, vodka, and gin would be appropriate, as long as the mixer is harmless; this means no juice or pop.
Unlike macronutrients such as carbohydrates, proteins and fats, alcohol supplies what is often refer to as empty calories: calories without nutrition. Alcohol is the first fuel to be used when combined with carbohydrates, fats and proteins, postponing the fat-burning process and contributing to greater fat storage. To make matters worst, Alcohol can decrease testosterone. Lowered testosterone means fewer muscle gains… and less muscle means a lowered metabolic rate.
5. Highly Fit Men Get a Minimum 8 Hours Sleep
Getting enough quality sleep is vital to your body composition, strength, health and overall wellbeing – sleep deprivation can lead to increased fat storage, precious muscle tissue breakdown, decreased strength and decreased recovery from workouts. Furthermore, you produce most of your growth hormone (GH) when you sleep. The benefits of GH aren’t limited to muscle repair and growth —GH increases your calcium retention (to help maintain your bone mass), it promotes fat loss in a major way, it supports your immune system and it keeps your organs operating smoothly.
Tips to improve sleep quality;
- Reduce ambient light and noise as much as possible (if you wake up in the middle of the night, you shouldn’t be able to see your hand in front of your face).
- Also avoid screens of any kind—computers, TV, cell phones, iPads—as the type of light they emit is stimulating to the brain.
- Develop a bed time routine as the body loves repetition. A hour before you want to fall asleep, turn the lights down, and read a book (no kindles).
- If possible, try going to bed and waking up at the same time every night.
- Keep your room cool. The temperature of your bedroom also affects sleep. Most people sleep best in a slightly cool room (around 65° F or 18° C) with adequate ventilation.