While everyone is looking for the next quick fix
There are 2 things you can do right now that
don’t cost any money
And are insanely effective when trying to drop
some body fat & improve your health
But most people ignore them
Rest assured if you don’t fix these things the
results will NEVER come and you will always
hit a plateau or massive rebound
These 2 things will also help each other out,
fix one and the other benefits
It feels wrong to call them X Factors because
they should actually be a main focus if you
want results
But the name was catchy…..lets dive in
1. Sleep
The role sleep plays in your results cannot
be emphasised enough
People tend 2 fall into 2 categories:
1. I get loads of sleep but I’m still tired
What’s happening here is the quality of your
sleep is crap OR you’re waking up at the
wrong time
2. 4-5 hours is enough for me
This is just not enough for anyone, you might
think it is…..you are going to learn a very harsh
lesson the hard way if you don’t fix it
First up why is sleep so important?
Sleep effects your hormones more than
anything else, if your hormones are not
functioning properly its means fat loss, health
& any sort of good performance will be damn
hard if not impossible
Not only does it effect hormones, it makes it
harder to make good decisions but poor
sleep has also been shown to increase your
risk for disease
On a more basic level, lack of sleep makes it
harder to focus & makes making good decisions
much more difficult
When you’re tired you’re gonna pick whatever
is easiest, this goes for everyone
So here are some sleep tips:
⇒Aim for 7.5 hours a night, get 9 hours some
nights if you can. Waking up at the start/end
of a 90 minute sleep cycle will leave you feeling
more fresher. Think about times you’ve gotten
8 hours and felt crap, but 7 and a half and felt
great.
⇒Cut the caffeine 6-8 hours before bed
⇒Make your room as dark as possible, even
tiny lights can affect your quality of sleep
⇒No electronics in bed and preferably none
30-60 mins before bed
⇒The more hours you get before 12 the better
you will feel
⇒Listen to white noise before you sleep, you can
download songs or get a white noise machine. I
just downloaded songs think rain fall, airplane
noise, hair dryer etc….
⇒Check your mattress, if it’s too soft and your body
is sagging in the middle it will be detrimental to
your health and sleep. Changeing every 5-7 years
seems to be the consensus, I got mine here vvvvvv
https://www.deskelly.ie/
⇒There are of course supplements you can get but
I think fixing these basic things is more important
for most people
You’ll here a lot of people wear their lack of sleep
as a badge of honour……..”I’m a hustler” or
You’re not a hustler you’re an idiot
Enjoy destroying your health
2. Stress
The effects of stress are very similar if not
the same as sleep on your body
It messes with your hormones making progress
very difficult
And can lead to very serious mental health issues
if it’s not dealt with, seriously it needs to be dealt with
People find different ways to do deal with it & you
need to find which works best for you
⇒Working Out/Training
Apart from the obvious health benefits, the release
of endorphins from working out will help relieve
stress
⇒Walking
As little as 10-15 minutes can make an unbelievable
difference
⇒Playing instruments
If you’re musical you know that sitting down for
10-15 mins and playing an instrument will distract
you from anything & can take you to a completely
different place
⇒Listening to music
I DARE YOU to put on a song you love & sing as
loud as you can & tell me it doesn’t change your
mood
⇒Breathing Drills/Meditation
By far my favourite is doing 7-10 minutes of
breathing/meditation
Download the breathing app or headspace or
10% happier or something similar
Find somewhere quiet and off ya go
Do that every day even if you don’t feel
stressed because the benefits are unbelievable
And please don’t be this person vvvvvvv
I just live in a stressful house, or have a
stressful job, or I’m just a stressful person
^^^^^^that’s bull shit
Deal with it now or your health and Mental
Health will suffer greatly
2 very overlooked factors that are free to fix
and can have a MASSIVE impact on your
results
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