Hey Stronger Faster Family!
With summer travel and vacation plans in full swing, enjoying your time off is essential while not forgetting about your health. Balance relaxation with staying active, make mindful food choices and remember that consistency, even in small doses, can make a significant impact.
As we continue to work towards our health and fitness goals, here are some key tips to keep in mind. These tips will help you maximize your efforts and see the best results in and out of the gym.
1. Prioritize Calorie Management
Calories are the foundation of weight management. If you want to lose fat, monitor your intake to ensure you’re creating a caloric deficit. If you want to gain weight, ensure a small surplus.
2. Focus on Nutrient Quality
The quality of the calories you consume greatly affects how you feel and look. Opt for whole, nutrient-dense foods.
3. Reduce Alcohol Intake
Reducing alcohol can significantly improve various aspects of your life, including your health and fitness. Consider alternating alcoholic drinks with water or substituting non-alcoholic (NA) versions of beer or liquor between regular versions to reduce overall alcohol consumption.
4. Exercise is Essential
If exercise were available as a pill, it would be the most sought-after drug in the world for its numerous benefits. Aim for three strength training sessions and 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity or a combination thereof.
5. Prioritize Sleep
The best pre-workout supplement is a solid 7-8 hours of sleep. Quality rest enhances performance and recovery. Minimize caffeine intake 8 hours before bed to help with quality sleep.
6. Surround Yourself with Growth-Minded People
Having a supportive and growth-oriented circle is a major advantage. Surround yourself with those who lift you up. At Stronger Faster, our members are looking to grow and improve while supporting each other.
7. Opt for Walking Over Running for Weight Loss
Walking helps maintain hunger levels, unlike running, which can increase appetite, leading to overeating.
8. Don’t Neglect Mobility
Practicing mobility is crucial. It’s no use being strong if you can’t move well. Regular mobility work prevents injuries and keeps you agile. Add mobility work to your daily routine or before/after your workout.
9. Build Muscle Mass
Increasing your muscle mass is not just about aesthetics; it can save your life by improving overall health and resilience. Strength training and sufficient protein intake daily are key.
10. Balance Cardio and Strength Training
Cardio helps extend your lifespan, while muscle strength ensures you live an active, vibrant life. It is best for overall health to find a balance of both over the long term.
11. Improve Your VO2MAX
Get your VO2MAX tested or estimated and work on improving it annually to boost your cardiovascular health. High-Intensity Interval Training (HIIT) and other short, intense workouts have been shown to improve VO2MAX.
12. Lift Weights Regularly
Strength training three or more times a week can solve a myriad of health issues and improve overall well-being. Like many things in life, consistency is required.
13. Use a Sauna to Enhance Sleep
An evening sauna session can significantly improve sleep quality; studies have shown that frequent sauna use extends your lifespan compared to non-sauna users.
14. Cultivate a Positive Community
Your community heavily influences your success. Distance yourself from negative influences.
15. Be Skeptical of Fad Diets
Don’t fall for every trendy diet advice. Focus on balanced nutrition and make informed choices. Remember, calories matter at the end of the day, and you need to find a healthy way of eating for the long term to prioritize your health. Work on and build healthy eating habits. Contact us if you want to start our healthy nutrition habit program.
16. Walk After Meals
Walking after meals helps stabilize blood sugar, aids digestion, and prevents energy crashes. We frequently walk after dinner to catch up.
17. Avoid the Silent Health Killers
Beware of a sedentary lifestyle, poor dietary choices like processed foods, and unhealthy social media comparisons.
18. Eat Smart Throughout the Day
If you tend to overeat at night, try consuming more calories and protein earlier in the day. If you eat breakfast, aim for 30-50g of protein to get a head start on the day.
19. Aging and Weight Gain
Weight gain with age is often due to reduced activity, muscle loss, and consuming more calorie-dense foods. Stay active and mindful of your diet. You will never be as young as you were yesterday.
20. Understand Hormonal Changes
While hormonal changes can make fat loss harder, the fundamental principles of fat loss remain the same. It’s still achievable with the right approach. Seek medical advice if you think you have a hormonal imbalance.
21. Balance Diet and Exercise
You can’t compensate for poor dietary habits with exercise alone, and vice versa. Both are crucial for overall health. Don’t eat back the calories your fitness tracker estimates you burned; fitness trackers are notoriously inaccurate and a great way to sabotage your progress.
22. Seek Professional Guidance
If you value your time and energy, we can help you reach your goals efficiently. Set up a goal review or reach out to us at 832-900-7803.
**Pool Party POSTPONED due to Hurricane Damage**
Ongoing Goal Reviews and Strength Standards
Our goal reviews are still ongoing! If you’re curious about where you stand or need a reference for your strength levels, check out this website: Strength Level. It’s an excellent resource for comparing lifts to your body weight and setting new lifting goals.
Spread the Love: Google Reviews and Recommendations
We value your experience at Stronger Faster and would love to hear your feedback. Please take a moment to leave us a Google review and share your positive experiences with friends and family. Your recommendations help us grow and continue to provide the best service possible.
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If you have any questions or need further assistance, feel free to contact us. Have a wonderful holiday, and stay strong!
#StrongerFasterGym #StaySafe #Celebrate #HealthyHabits #CommunityEvents
Thanks,
The Stronger Faster Team
832-900-7803
905 Reinerman St
Houston, Texas 77007
Feel lost in the gym? Don’t know what to do? Not making progress? Reach out to learn more about Stronger Faster.
