Kill To Tip 01
Sleep is training
You don't grow in the gym. You grow when you recover. Short on sleep means more hunger, less willpower and weaker lifts.
Do this: Get 7–9 hours. Same bedtime every night.
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Tips
The basics that move the needle. No gimmicks, no magic pills. Master these and you're ahead of most people.
Tip 02
Drink your water
Being even a little dehydrated tanks your energy and your workouts, and gets mistaken for hunger.
Do this: Aim for about half your bodyweight in ounces a day. More in Texas heat.
Tip 03
Protein every meal
Protein keeps you full and protects the muscle you're working for. Most people eat way less than they think.
Do this: Build every meal around a palm or two of lean protein.
Tip 04
Walk more
Steps are the most underrated fat-loss tool there is. No gym, no equipment, no excuse.
Do this: Hit 8,000 steps a day. Then push for 10,000.
Tip 05
Lift something heavy
Cardio burns calories. Strength training changes your body and keeps you capable as you age.
Do this: Train every major muscle at least twice a week.
Tip 06
Consistency beats intensity
One brutal week followed by three weeks off gets you nowhere. Average effort, every single day, wins.
Do this: Don't miss twice. Miss a day? Show up the next one.
Tip 07
Watch the liquid calories
Soda, juice, sweet coffee and alcohol can add hundreds of calories a day without filling you up.
Do this: Drink water, black coffee or unsweetened tea most of the time.
Tip 08
Keep your promises
Every workout you say you'll do is a promise to yourself. Break enough of them and you stop trusting yourself.
Do this: Make the promise small. Then keep it, every day.
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Join Kill To LiveGeneral information only, not medical advice. Check with your doctor before starting a new exercise or nutrition program.