What's the secret to long-lasting health and fitness?

Well it's less about secrets and more about the habits you have and follow

You see everything we do is habit and we get into patterns subconsciously that will ultimately dictate your health, fitness and physique

The good news is you don't need a huge overhaul but just a few tweaks and you don't need to live a life over restriction and misery to be fit, healthy and lean

After working with hundreds of guys we've narrowed it down to 5 crucial things that we believe everyone can do will a little effort

Here are our top 5 habits of healthy men

1. They Exercise

Sounds obvious right? But most guys don't know where to start. The average commercial gym is boring and uninspiring and the fitness fanatics are telling you that you have to go everyday.

My advice would be find a training partner or group you can train with because going it alone is tough and then start with 3 times a week for 40-60 minutes. 

Keep the intensity pretty high, focus on big total body movements and steer clear from the machines.

Most importantly make sure you are safe and effective by keeping your form solid

Once you've stayed consistent with this for a while maybe add another session but honestly most guys get great results from as little as 3 sessions a week and don't need more.

2. They Eat Right

Another obvious one. But what is eating right? 

I'll keep it super simple and this is where 95% of people should start...

Take a look at your hand, this is now your portable measuring device

Shoot for 3-4 meals a day and eat the following foods in these amounts

Protein - 2 palm sized portions

Carbs - half a cupped handful

Fats - 1-2 thumbs sized portions

Veg - 2 fist sized portions 

Water - 1 large glass of water with every meal as a minimum  

Do this 80% of the time and you are well on your way

3. They Stretch

We spend too much time sitting and slouching and this has a knock on effect to the way we move and feel day to day. 

Don't pass off aches and pains as just something you should put up with and that just happens as we get older

Here is a simple 10 minute stretch routine you can do that will have you feeling great in no time

4. They Get a Good Nights Sleep

 

Most of us walk through life with no energy, half asleep, or hyped up on the latest caffeine hit we just had

I’m pretty sure lack of sleep is probably to blame for the small bouts of depression and lows most of us feel every now and then

Sleep is where we restore and recover our minds and bodies. Without it what happens? Not a lot if you just miss a few hours but it’s the chronic lack of sleep that does the damage.

A few hours of sleep lost will more then likely lead to you being irritable, make it harder for you to concentrate, and pretty much kill your productivity.

Now though it won’t kill you, living like that isn’t getting you anywhere fast, and feeling like that every day isn’t helping you live a fulfilled life.

The best way to get a good nights sleep is to come up with a ritual or routine that helps you unwind and de-stress

Try this...

 

Step 1 – Limit your caffeine intake to the morning with no caffeinated drinks after 4pm.

Caffeine is a stimulant and stays in your body for up to 6 hours after ingesting it. It will keep you awake so try to stick to morning only or at least stop in the afternoon.

Step 2 – Two hours before bed, take out a piece of paper and do a “brain dump.”

Lots of us are stuck in our own heads listening to the internal monologue. Ever sat in bed worrying about what’s happened or what you need to do tomorrow. ‘Dump’ it onto a piece of paper then forget about it, it will still be there tomorrow.

Step 3 – One hour before bed turn off your TV and computer.

Don’t drift off to sleep while watching TV. While it may seem like a relaxing activity, watching TV and being on the computer are actually stimulatory.

Step 4 – Make some tea, listen to soft music, and read.

Reading and sipping on hot herbal tea gets you out of your mind and into the story, it also regulates breathing and tells your body you’re shutting down.

Step 5 – Turn off your phone and other gadgets and keep them out of your bedroom.

 

 

5. They Are Consistent

Habit is all about consistency 

It's normal for us to slip up from time to time and relax when it comes to our health and fitness but that shouldn't be an excuse to spiral out of control

Lifelong health and fitness isn't about perfection but about doing the right things most of the time.

Don't beat yourself up if you miss a gym session or divert from your nutrition plan, instead just wipe the slate clean and get back to it sooner rather than later

At BLS we have built an army of likeminded guys who are absolutely smashing their health and fitness goals and are transforming their lives as well as benefiting the lives of those around them

If you'd like to join us click the link and make a change for the better ---> APPLY TODAY