Dial in your sleep, diet and exercise. In that order.
Sleep
Aim for a minimum of 8 hours of sleep. Longevity enthusiast, Brian Johnson, believes “we should be professional sleepers.”
Get in the habit of sleeping and waking up at the same time to work in accordance with your circadian rhythm to avoid disease, expedite fat loss process, feel happier, have more energy, be in a better mood and have all your bodily systems working at maximum capacity.
Diet
Remain in a caloric deficit. Eat healthy. Consume 1 gram of proetin per pound of bodyweight, Moderate carbs, low healthy fats.
Here’s your simple diet plan:
- Download MyFitnessPal
- Track all your food in the app. Pro Tip: copy paste all your meals
- Stay working a 500 to 1000 calorie defiicit
Exercise
Full body workouts, a.k.a compound lifts, 3 to 5 times per week.
10,000 to 20,000 steps per day.
That’s it.
You will lose weight and build muscle if you dial in your Sleep, Diet and Exercise, in that order.