The following tips come from a few experts that I have done a heavy amount of research on and trust their input, including:
Here are some tips that are taken from their work that are easy for anyone to implement but are great foundations of health:
How much water should I be drinking?
Shawn Stevenson states that you should drink at least half of your body weight in pounds, transferred to ounces. So since I am 160lb, I should drink at least 80oz (he also says that if you are 200lb or over, you don’t need to go any higher than 100oz). He states that you should drink 20-30oz extra for any workouts so if I workout in the morning, I should make sure to get about 100-110oz of water through the day.
Mike Matthews states that you should drink about a gallon of water each day. This converts to about 128oz. And he also suggests drinking an extra 30oz if you work out.
Here are some tips I use that makes it easy to get at least 100oz of water each day:
How much protein should I be getting?
Mike Matthews interestingly prescribes more protein for those trying to lose weight than those trying to gain muscle. He suggests 1 gram of protein per pound of body weight if you are trying to gain or maintain muscle and 1.1 grams of protein per pound of body weight if you are trying to lose weight.
Ben Greenfield states that you do not need any more than 0.8 grams of protein per pound of body weight if you are trying to gain muscle.
Protein is a highly debated subject but Mike Matthews I believe has done the most research in the areas so I trust his information the most. Obviously, still pay attention to what source your protein comes from and know that it can be dangerous to get any more than 2 grams of protein per pound of body weight.
How can I improve my sleep and increase my energy levels?
Several experts have been speaking out on how crucial sleep can be. Shawn’s book Sleep Smarter is a great resource for several things, especially this topic. The saying “sleep is for the weak” couldn’t be more wrong.
If you lack the sleep you need, here are negative side effects we all get:
We all should average 5 sleep cycles per night, which is normally 7.5 hours of sleep. I struggle with this and can usually only get 4 cycles (6 hours) but I do some things to improve my sleep quality like:
How many servings of fruits and vegetables should I have each day?
Many experts are saying that we should not groups these together! You can’t really overdo it with vegetables but fruit you can absolutely overdo with the amount of sugars and carbohydrates that they contain.
Shawn Stevenson advises at least 2 servings of vegetables and only 1 serving of fruit (mainly berries) each day.
Mike Matthews suggests at least two or three servings of vegetables each day and at least 1 serving of fruit each day.
All of these experts (Shawn, Ben, and Mike) suggests plant-based diets, even if you are trying to build muscle. If you have trouble reaching these servings of vegetables, I would also suggest a Green Superfood Supplement. 1 tablespoon of that stuff mixed with water can equal multiple cups of leafy greens. I personally try to get 2-3 cups of a variety of vegetables each day but I use a green superfood supplement on certain days I only get 1 cup of veggies. I make sure 1 cup at least is in my lunch each day.
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