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View sunlight by going outside within 30-60 minutes of waking. This will set your circadian rhythm for the day. If you wake up before the sun is out and you want to be awake, turn on artificial lights and then go outside once the sun rises. Along with this, make sure you go to sleep and wake up at the same time every day. This will make sure you set your circadian rhythm in stone. If you can, even on weekends. Try not to view any blue light from screens an hour before bed. If this isn’t possible, try using blue light-blocking glasses. N.B. If you wake up during the night to go to the toilet, as long as you’re back asleep within 20 minutes, it will not affect your sleep cycle.
Nowadays, lots of coaches say: just be in a calorie deficit to lose weight… Great, sounds simple, but most people already know this and still fail to lose weight. So how do you remain in a caloric deficit and find the right key to keep the weight off long term? 300 calories from a steak is the same as 300 calories from chocolate because calories are a unit of measurement, but they do not have the same effect on your body. Particularly, when it comes to feeling satiated.
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Omega 3 is also known for reducing systemic inflammation, which leads to many diseases such as cancer and heart disease. In addition to eating 3 portions of fatty fish per week, I suggest also supplementing Omega 3 in the form of fish oils. The best product is Oh-mega Pharma Pro from Trained By JP. It’s free from any heavy metals and it’s in triglyceride form, which is much more bioavailable than its ethyl ester form, that most companies use. It contains 4g of EPA/DHA in total, which is the dose that gives you the most powerful health benefits.
Switching it up – This is the most common mistake I see everyone make, and a lot of personal trainers too! You need to stick to the same sessions for a significant amount of time to get fitter. If you keep switching sessions you never know whether you’re improving or not. Which quite often is deliberate so you can hide away from being held accountable to your times. Stick to one machine – When starting your cardio stick to one piece of equipment. Rower, assault bike or ski erg and if you’re lighter and can run properly.