1. They Eat Lots of Protein for Breakfast
The typical American breakfast can consist of doughnuts orange juice, cereal, and other processed foods low in nutrients. It is no surprise that people who eat these types of foods first thing in the morning struggle to get their workouts in and have a productive day. It also causes a spike in insulin leading to less energy and potentially more body fat accumulation. Fit guys know that protein builds muscle, reduces cravings for sugar, and should be consumed first thing in the morning to start the day.
2. They Take Their Supplements Regularly
Supplements are just that, supplements. They are there to fill in nutritional gas that you may not otherwise get from your daily intake of food. If you are a fit guy with a full-time job, family, and want to train hard, supplements will be essential to your success at developing a well-rounded physique. The problem with most people is that they take a supplement for a little while and don’t see some dramatic results from it. Supplements are not magic and should not be treated as a short-term fix. Instead, supplements such as amino acids, multi-vitamins, creatine, protein powders, and the like need to be taken on a consistent basis for the long-term. Those who do these will ultimately see great results from taking quality supplements on a consistent basis.
3. They Plan and Prepare Their Meals
If you want to get in better shape and stay in shape, you have to wake up with a plan. You need to know what foods you are going to consume for that day. Fit guys will wake up with most of their food prepared for the day or at least have a plan as to what they will be cooking, buying or consuming. This is where a lot of people fail with this habit. They shrug of the planning and preparation aspect of eating and settle for fast food or skip eating since they have not developed the habit of planning their meals ahead of time.
4. They Drink Lots of Water
This is another staple that cannot be replaced. Water is involved in all of the functions in the body. Water is needed for everything from digestion and detoxification to recovery and energy production. Guys who are fit will strive for about 1-gallon of water a day and will make water their main beverage of choice.
5. They Make Movement a Daily Priority
Guys who are fit do plan their workouts and when they will be going to the gym but it is not just about breaking PR’s and doing bicep curls. Fit guys make it a priority to do something each day. It can be a long walk with your dog in the morning, some stitching or yoga, and maybe even 50 push-ups before you jump in the shower. Movement is not just a bodybuilding split or a powerlifting routine. It is a daily habit that should be done regardless of your training schedule.
6. They Get Enough Sleep
It’s no secret that getting the proper amount of sleep is imperative to your health. Guys who are fit know that in order to have a low percentage of body fat and to build muscle, you need enough sleep to recover. Getting the proper amount of sleep will also optimize your hormones such as insulin, testosterone, and growth hormone, which are critical for repair and energy production. If you don’t get enough sleep, you are more likely to eat processed foods and skip a workout due to a lack of energy. This is the number 1 habit for a reason due to its trickle-down effect. If you don’t get enough sleep, you are not setting yourself up to accomplish all of your other habits that need to be done in order to stay lean and fit.
7. They Make Their Bed
This may sound silly but it works. Having the discipline to make your bed has been a staple in the daily programs of our amazing servicemen and women. From the Army to the Navy, these highly-disciplined people know that starting their day off with good habits will lead to long-term success. Top Navy Seal, Adm. Bill McRaven, says “If you make your bed every morning you will have accomplished the first task of the day. It will give you a small sense of pride and it will encourage you to do another task and another and another.”