Rule 1: Get 7-9 Hours of Sleep

Simply put, if you don’t get enough sleep you can kiss your results goodbye. Several studies have proven that if you’re trying to lose weight, gain muscle, or get in shape getting enough sleep is essential. They found that participants who didn’t get enough sleep saw as much as a 50% decline in results.

When you sleep that is when your body is going through the biological processes that give the results you’re looking for. Most people think they need to hit the gym harder, starve themselves, or a combination of the two. The truth is, however, that most people need to hit the hay earlier and longer.

Rule 2: Hit Your Calorie Goals

Calories are one of the foundational blocks of getting fitness results. No matter what your goal is, if your body isn’t getting the right levels of fuel, then you can kiss your results goodbye. Your body isn’t a magician and if you want to lose fat, gain strength & muscle then you need to make sure that’s possible. Would you try and run your car on empty? Of course not! Always remember: food is fuel!

Rule 3: Hit Macronutrient Goals

If you have mastered the art of calorie counting this is just a progression to that. Getting in the right levels of protein, carbohydrates, and fats will not only accelerate you to your goals but also help you look amazing. Protein is the most important of the three because your body can’t make it and it’s essential for a healthy metabolism. Without getting protein in your body will not be able to make more muscle mass. If your goal is weight loss protein becomes doubly important because it burns calories just by eating it! You read that right, just by eating protein, you burn 25% of its calories just through digestion.