How to get in shape
These are 10 actions I can do every day to get in better shape. For me this mainly means losing fat while maintaining or growing muscle.
1. Skip Breakfast
It's just a simple way to reduce the amount of calories throughout the day
2. Drink lots of coffee in the morning and early afternoon
Coffee reduces hunger. I need to make sure it will not affect my sleep though, that's why it's best for me to stop around 2pm.
3. Drink a lot of water
Have a bottle of water always with you. Have a drink as soon as I start feeling hungry.
4. Walk 10k steps
Walking is an easy way to stay active that doesn't make me tired. 10k steps is around 1.5 hours of walking. I can split this between a morning walk and an evening walk.
5. Work out
Have a 30-45m weightlifting workout. Having a short workout is better than having no workout
6. Eat a very high protein diet
Optimal protein amount both of muscle gain and fat loss (without losing muscle) is 1g of protein per lb of body weight. Make that a priority
7. Eat the same foods again and again
For me, adding variety to a diet leads to eating more than needed
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