9 Fitness Tips For A Killer Body

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9 Fitness Tips For A Killer Body

These 9 simple tips will help you get that killer body you’ve always dreamed of!

When combined, they can help you shed the pounds and tone up easily and effortlessly!

9 Fitness Tips for a Killer Body | Health and Happy Hour

Our friends at The Health Nerd have also made an awesome video on this topic, so make sure to check it out: 6 Best Weight Loss Tips Backed by Science

Tip #1: Drink peppermint tea and decaf coffee.

What the facts say:

Strange but true, they are proven to control appetite, and some studies have even shown that peppermint tea reduces the caloric intake of the average user by 1,800 calories naturally (studystudy).

How to do it:

  • Sip tea/coffee at your work when your cravings start.
  • Most “hunger” comes from boredom, so fill up your time making these drinks instead!

Where do I get it?

The best price for the best quality peppermint tea can be found here.

The best price for the best quality decaf coffee can be found here.

.Tip #2: Eat more protein daily.

What the facts say:

Protein intake can boost metabolism by 80 – 100 calories per day (study).

Diets high in protein have also shown to cut late night cravings in half, reduce obsessive dieting thoughts by 60%, and make you feel so full you just naturally eat 441 fewer calories per day (studystudy).

How to do it:

  • When you sit down at every meal, be able to identify a source of protein and make sure it is a large portion. Fish, lean meats, whey protein and eggs are the best sources.

 

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Tip #3: Eat small or nothing at all in the mornings.

What the facts say:

Reduction in calorie intake in the morning is associated with lower calorie intake in the day (study) and intermittent fasting (not eating for periods of time) has many health benefits like improved insulin sensitivity, weight loss, and neurological health (12).

How to do it:

  • Stick to a protein shake, a green smoothie, or a piece of fruit in the mornings. This will help you lose weight faster and have more calories at dinner time. ☺

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Tip #4: Avoid simple carbohydrates.

What the facts say:

While simple carbs are delicious, they have two major flaws: Their effect on insulin and that they do not fill you up.  After eating simple carbs, you will likely become hungry again sooner than you’d like (study).

How to do it:

  • Avoid things like sugary drinks, juices, cereals, white breads, and the like.
  • Eat more sweet potatoes and oatmeal.

To learn more on why check out this book. It’s all about the dangers of certain carbohydrates and why they are making us fat.

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Tip #5: Wait at least 20 minutes before considering grabbing seconds.

What the facts say:

The brain is slow when it comes to food. Let’s pretend you just ate Oven Baked Salmon with Spinach and Mashed Potatoes.

Even though you’ve just had it, it still takes about 20 minutes on average for the food that you have eaten to register with the brain (study).

How to do it:

  • If you have finished your plate and still find yourself hungry, chill out for a minute. Go find a way to fill you time before running back into the kitchen for more.  Call a friend or have a mug of hot tea instead.

 

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Tip #6: Build some muscle.

What the facts say:

We’re not talking about big burly muscle you’d find on pro bodybuilders, we’re talking about the sleek toned arms and a bubble butt.  Muscle will help boost your resting metabolism and help you lose body fat (study, study).

How to do it:

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Tip #7: Do HIIT.

What the facts say:

HIIT is fluctuating between periods of really intense exercise (sprinting) with low intensity exercise (walking). It burns more calories and will keep you metabolism higher for longer periods of time after exercises (study, study).

How to do it:

  • The easiest way to do this is through sprinting. Go to a local track or field and set up two markers about 40 yards apart.  Sprint the 40 yard then walk right back.  When you get back sprint the 40 yards again. Do this 8 times for a killer workout.

 

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Tip #8: Don’t rely on treadmill monitors.

What the facts say:

Treadmill monitor are a bad predictor of actual calories burned during your workouts (article).  Only great treadmills like this one from Sunny Health & Fitness are close to accurate.

How to do it:

  • Always lowball your guesstimates. If the gym treadmill says you burned 500 calories, 350 is most likely more accurate.

 

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Tip #9: Find a badass partner.

What the facts say:

It shouldn’t be surprising to you that having a partner to workout will help push you further than you would on your own.  Well now there’s actual evidence that supports how working out with a friend will help make your workouts better (study, study)

How to do it:

  • Simple, invite a friend who is on the same fitness level as you. This way you can push each other.
  • You could also join a group class with your friend and it will likely have the same effect.


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If you’re interested in healthy tips to lose weight fast, our friends at The Health Nerd have made an awesome Youtube video on weight loss tips!

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Certified Personal Trainer (CSCS, NESTA), Certified Nutrition Specialist (ISSA), and Former Vegan / Crazy Person (ME). I fell in love with being healthy at the age of 22 and now I love writing it / teaching others! 🙂

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