If you're someone trying to lose weight, you might have heard this expression several times now…
You must be in a calorie deficit in order for your body to lose weight.
True statement, however taking in fewer calories can also result in a slower metabolism. If you want to prevent this from happening, here’s a daily routine that will send your metabolism to the moon…
Early Morning Habits
-Fasted morning walk (5AM)
Win the morning, win the day baby! This will not just boost your metabolism but also get things moving after getting a long night's rest.
-Black coffee (6:10AM)
After that long walk, skip the cream and sugar in your coffee and just drink it black. Doing this will suppress your appetite and give you another metabolism boost due to this caffeine.
-Cold shower (6:30AM)
After the long walk and hot coffee, cool yourself down and save the hot shower for the evening.
A hot shower will prep your body to relax while a cold shower will prepare you to be alert and ready to take on whatever the day has for you.
-High protein/med fat/low carb breakfast (7:00AM)
Now it’s time for the first meal of the day, time should be around 6-8AM. Keeping protein high and carbs low will ensure you’re getting the boost in metabolism while keeping fat storage abysmal.
Late Morning/Early Afternoon Habits
-Walk (10:00AM)
Walking by itself is not only a great habit for long-term fat loss but also for productivity. Strive for at least 20 minutes.
-Ice Water (10:30AM)
Every time you drink “cold” water, you lower your core body temperature. Every time that happens, your body has to work to get it back to 98.6.
Hence, a boost in metabolism.
-High protein/med fat/low carb lunch (11:00AM)
If you wanna keep your metabolism high, you want to keep most of your meals through the day high in protein because of its thermic effect on the body.
Your body can only take in so much food at once. And you wanna make sure the vast majority of that food supports your goals.
Late Afternoon/Evening Habits
-Workout fasted (5:00PM)
You want to work up to working out on an empty stomach. If you do this and it makes you nauseous, it could mean that your body’s having a hard time switching from carbs to fats as fuel.
I know it’s uncomfortable, your body will adapt over time and it’ll jump-start its ability to burn stored fat. You can start incorporating some food 1-2 hours prior to workouts only when you’ve reached your ideal weight.
-Take protein and creatine right after workout (6:00PM)
So technically, you have a large window to get your protein in after workouts. But getting both your post-workout protein and creatine IS very important.
You really don’t want to neglect and forget to do this.
The longer you postpone doing something you know you should do now, the greater the odds of you never doing it.
-Eat medium protein/low fat/high carb dinner (6:30PM)
This is one of the few times where if you eat carbs they will not get stored in your fat cells.
If you workout hard and really pushed yourself in your weight training, you’ve depleted your glycogen reserves (stored carbs in your muscles) and they need to be refueled for the next workout.
-Hot shower before bed (8:00PM)
This may not speed up your metabolism but will better prep you for a good night's sleep.
-Hit the sheets (9:00PM)
Even if you getting 7 hours of sleep, you might not be recovering optimally.
Falling asleep before 10pm will ensure you’re getting the sleep responsible foryour physical recovery, immune system, muscle growth and hormonal balance (like growth hormone).
