5 Subtle Secrets to Getting Fitter, Faster
By: Scott Mayer
Tags: Health, Fitness, Life, Self Improvement, Life Lessons

1. Workout in the morning

A morning workout sets a healthy tone for the rest of the day.

A 2018 study found that exercise inspires better eating habits. If you exercise in the morning, you spread those habits out over the course of an entire day instead of maybe 1–2 meals.

Working out in the morning has also been demonstrated to increase mental alertness and focus, improve your mood and keep your blood pressure under control.

Personally, if I go for a run the morning of a big work presentation, I’m more able to perform at a high level while staying calm and collected.

Anecdotally, I find my sleep quality to be better on days I train in the morning. I sleep harder throughout the night and with fewer interruptions. 9 PM comes around and I’m fighting to stay awake.

Give morning workouts a shot if you haven’t already.

3. Eat proteins before carbs

A steaming plate of chicken parmesan has the power to take my breath away. Warm spaghetti with creamy tomato sauce flanked by breaded chicken covered in melted cheese gets me salivating like Pavlov’s dog every time.

If you’re like me, you binge the spaghetti (and probably multiple sides of bread) first, leaving little to no room for the chicken, thereby omitting many of the proteins and amino acids your body desperately needs.

Always eat your proteins first.

Protein is fundamental to muscle growth, development and recovery.

Protein increases bone density, especially important as you age.

Protein reduces your levels of ghrelin, the hunger hormone. You’ll feel fuller for longer.

This isn’t to say carbs aren’t important. Anyone who promotes eliminating carbs from your diet is wrong — science doesn’t support that notion and neither should you.

Carbs should be balanced with protein intake. A much easier task if you consume your proteins first.

3. Don’t keep crap in the house

We all want to eat less crap.

If cookies and candy and other such treats aren’t within arms reach, you won’t eat them. Simple as that.

I used to kid myself thinking I could eat one serving of Oreos at a time. One serving is two cookies. Who the hell only eats two cookies? I’d routinely eat 10–12 in one sitting. Whatever chemicals they put in those things had me hooked and hooked hard.

I needed to kick my Oreo obsession if I was going to be as healthy as possible. So I stopped keeping them in the house. Now I don’t eat them at all and have zero cravings.

Out of sight, out of mind, out of my bloodstream.

4. Put sleep on the calendar

My personal favorite health hack.

1 in 3 adults don’t get the recommended 7–9 hours of sleep, according to the CDC. Whether it’s video games, TV or social media, we toil away into the dead of night when we should be catching much-needed Zzzz's.

The solution? Put sleep on the calendar, just as you would a social gathering, doctor’s appointment or work meeting. I literally have a recurring “sleep” event setup in my iCal.

Building sleep into my schedule keeps me honest. Once it’s in the calendar, the ink is dry. I’m committed. It’s something I have to do.

This proved so successful I’ve started doing the same with my free time activities, such as practicing piano, playing Playstation and watching TV.

You’ll be pleasantly surprised how productive you are while finding ample time to relax and unwind.

5. Walk more

I know you’ve already read 100 articles telling you to walk more.

I’ll be the 101st.

The benefits of walking are immeasurable. From reducing body fat and strengthening bones to increasing muscle mass and endurance, walking is widely known as one of the most powerful fitness tools in the toolbox.

But walking goes beyond the physical.

If I’m stressed I’ll go for a walk

If I need to sort out a problem I’ll go for a walk

If I need a breath of fresh air I’ll go for a walk

There are many other examples, but you get the point.

Walking is built into our anatomy. Some suggest humans are capable of walking 20–30 miles per day (depending on level of fitness). We’re meant to walk, meant to explore, meant to push ourselves mentally and physically.

Lace up your shoes and hit the road, Jack!