BCAA supplementation is great for enhanced recovery in between workouts. Supplementing before and during training sessions can produce great results. If this is used as a substitute for a post workout drink or recovery meal, it can also reduce overall caloric intake. Supplementation of 8-12 grams of BCAA’s is a good place to start. We can get you a BCAA sample if you’d like. Just comment below or contact us and we’ll let you try out our favorite one!
Hack #5 Get the right amount of dietary fat
You may or may not have heard that healthy fats are good for you and ‘eating fat does not make you fat.’ There is some truth to that but don’t get carried away with that concept. Dietary fat is not bad, but it can actually prevent weight loss if taken to excess. We try to keep people in the ballpark of 25-35% of total calories from fat. This is case by case dependent and needs to be dialed in for each individual. Remember that 1 gram of fat contains 9 calories where 1 gram of protein and 1 gram of carbohydrate each contain 4 calories. This can skew the ratio if you don’t pay attention to that multiplication when tracking grams. We also recommend (as does Precision Nutrition) that you balance your MUFAs, PUFAs and saturated fats at an equal 1:1:1 ratio, so ⅓ of dietary intake from each source. We shot a video for you if this is at all confusing or you’d like more info on how you can look to maintain that ratio. Here’s the video:
Hack #6 Sleep 7.5-9 Hours per night
So this goes hand in hand with hack # 3 and yes, if it is mentioned twice (in different respects), it is vital for fat loss and healthy weight loss. Sleep plays a very important restorative role in our minds and bodies. We actually see healing and regeneration happen in tissues in the body and in the brain. Studies have shown that consistently getting less than 7 hours of sleep per night or consistently getting more than 10 hours of sleep per night can lead to weight gain, heart problems and decreased brain function. We also learned in one of my college psychology classes that sleep debt is accrued over time and creates a snowball effect in terms of health issues. Debt is not a good thing (thanks Dave Ramsey) and sleep debt is no exception!
If you want to know some specific strategies for physically setting up for a good night of sleep, we recorded a video for you. Here’s the video:
Another cool thing that happens while we sleep (especially REM cycles) is the ‘practice’ of memories. Getting enough quality sleep helps improve your cognitive memory but it also helps improve your motor memory as well! What does that mean? Well if you practice proper movement (say you did squats yesterday with awesome form) then your brain will actually rehearse and strengthen that movement pattern while you sleep! For a more in depth look at how that works, here is an awesome article by Chad Waterbury: http://chadwaterbury.com/what-you-should-know-about-sleep/
Hack #7 A Quick morning walk
Walking for 10-15 minutes right away in the morning can be a great way to wake up, reduce stress and get focused on the day ahead. It can also be a great way to spend time in ‘active prayer’ and start the day off ‘on the right foot.’ This can be an awesome stress reducer (if you wake up early enough to make time for it) and can also be a great way to get outdoors, get some fresh air and head into the work day feeling charged up and alert.