Keto. Intermittent Fasting. Glycemic Index. Low-Carb. Caveman Diet.
You uncover so many dieting strategies and exercise methods and philosophies when you Google search for fitness and health advice.
I've tried all of them.
Some of them didn't work for me.
Some of them were only optimal for certain circumstances that I never dealt with.
Some of them worked for others around me.
To start, I believe it's all noise: let's worry about the "extras" down the line. It's unnecessary stress. In the beginning, we focus on making better habits and eating better.
Here at Reforged, we believe that simplicity is key: if you can get into better habits and they work for you, everything else will fall into place.
Over time, you will find things that do or do not work for you.
Here are some simple nutritional guidelines that you may follow to get started in eating better.
Hydration is a habit that should be prioritized, especially when it comes to improving brain power and mood, believe it or not. Staying hydrated also helps move nutrients, regulates body temperature, cleanses your body, and more.
It is essential to consistently drink water - especially when you engage in exercise.
Here are a few recommendations you can do in staying hydrated constantly:
As I write this, I have this obnoxious 64oz Hydroflask right next to me.
Keep it simple, and keep water on you at all times.
Eat your fruits and your vegetables. These provide us the fiber and micronutrients necessary for overall mind and body health.
Micronutrients are vitamins and minerals: they help with providing you energy, immune function, cognitive health, bone health, and more.
Fiber keeps you full and allows you to properly use the bathroom. As a result, we improve our cholesterol health, maintain blood sugar, and more.
We live longer because of it.
To hit our micronutrient and fiber goals, a practical recommendation is having 3–5 servings of fruits and vegetables per day.
Simple and practical.
I recommend having a fruit as a snack, along with a protein bar or shake, which we will discuss in the following section.
To start, most of us don’t consume enough protein in our diets, especially when we start exercising.
Protein helps keep you full for longer periods of time, providing you a satiating effect. While there are mixed studies on how much protein one could consume in a sitting, it’s recommended you split your protein into your meals throughout the day in order to keep yourself satiated and focused.
When focusing on work, I like to carry a protein bar and a protein shake on me daily. If I need to snack before lunch or after, I have something that’ll keep me satiated.
If you want to understand why you should consume protein in-depth, you can read our article here.
The PFFT Method is the Palm-Fist-Fist-Thumb portion control method.
If you don’t track calories or macronutrients in any way, this method will help you build great habits in nutrition.
PFFT is defined as follows:
In giving yourself a meal of this proportion 4–6 times a day, you can potentially be able to build a consistent habit in nutrition, and covering fiber and vegetables.
You can read more about PFFT and other methods in our Flexible Nutrition article. We cover some fat loss dieting strategies on this as well.
There you have it: some simple guidelines that will allow you to slowly craft and build your own Fit Habit.
Start small, master these basics, then add to it over time.
Any other practical tips you would like to add to reinforce habits? Throw them in the comments below!
Until next time legion!
Today, most pre-workouts have changed, but we believe it's very important to know exactly what you put into your body - especially how the supplement industry is regulated.
So we are going to talk about some components in pre-workouts that benefit you during (and even after) your workouts.
Let's dive in!
If you haven't been following our Vlog series, you might not know what we have in store.
So today, I wanted to share with you an announcement on our upcoming Peak Performance Nootropic Pre Workout, Catalyst!
One of the things I primarily have my friends who work desk jobs or play games for hours at a time is a mix of strength exercises - from powerlifting to strongman.
These exercises typically help with core strength, upper body strength, and grip strength - parts of our body that need strengthening due to our prolonged hours of sitting.
I say one of the best exercises for this are Farmer's Walks or any exercise that makes you carry heavy weight for extended periods of time.
These variations of exercises have built crazy grip strength for myself.
In this post, we are going to dive into grip strength, and ultimately why I believe Farmer's Walks are a excellent for functional strength development.