If you could only choose 4 habits to stay lean, build muscle, and maintain high energy, here’s what we would choose:
1) Walking 8,000+ steps a day
Everyone tells you to walk more to lose weight.
But no one tells you why.
Take the example of running a mile vs. walking a mile.
Both burn roughly 100 calories.
The difference is, running is high impact, stressful, and increases your appetite.
But walking is low impact, low stress, and can actually diminish appetite.
You can also walk nearly anywhere at nearly anytime.
- You can take work calls on walks
- You can clear your head on walks
- You can listen to podcasts on walks
- You can catch up with friends on walks
Numerous studies show people with consistent walking habits live longer, maintain healthier weights, and avoid disease at higher rates than those who live sedentary lifestyles.
And it becomes more fun the more you do it.
If you dread walking, commit to a 5-10 minute walk outside.From there, keep increasing the time and the frequency until you fall in love with the habit.
2) 30-50g of protein each meal
The easiest way to avoid overeating, keep blood sugar stable, and preserve muscle mass is to focus on protein with each meal.
Of the three macronutrients (protein, carbs, fats), protein is the most satiating. Meaning it keeps you full longest. It's also the most thermogenic, meaning the body burns the most calories when digesting it.
And as the protein helps you build muscle mass, your body burns more and more calories.
If you want to get lean and stay lean, aim for 30-50g of animal protein each meal from
- Grass-fed beef
3) Strength training 3x a week
That protein needs a reason to go to work.
You'll give it one with consistent stimulus from strength training.
But you don't need to become a gym bunny and be in the gym 10 hours a week to see results.
You can build muscle in 2-3 hours a week focusing on:
- Compound movements (think bench, row, squat, presses)
- Progressive overload (adding weight/ reps each session)
- Staying focused on working to failure with each set 2-3 days a week
-Tracking your workouts to allow you to accurately progress your lifts safely and with intent.
Here's the cycle of how it works:
- You tear down muscle through training
- You recover with adequate rest and protein
- Your body builds back more muscle than it had before
As you add muscle, you get a boost in metabolism and burn more calories at rest.
4) Limiting processed foods
If you want to avoid obesity, chronic inflammation, and chronic disease, cutting out processed foods is the biggest lever to pull.
But it goes deeper than that.
Avoiding processed food rubs off on every area of your life:
- With less brain fog, you'll make better decisions and get better work done.
- With steadier energy, you'll be more likely to hit the gym, take an extra walk, and be present with family.
Each day you avoid processed food, your desire to eat it decreases, meaning it becomes easier and easier to eat healthy.
And so each day you avoid processed foods, you become healthier and function better.
4 highest ROI habits for your health:
- Strength training
- Prioritizing protein
- Limiting processed foods
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