07 July 19
5 Free Ways to Get a Better Body Fast
Protein shakes and gym equipment are great, but some of the most important strategies for improving your body are free and easy to use.
Getting in shape doesn’t have to be expensive.
In fact, there are several free strategies that everyone should follow in order to get the most out of their genetically tailored diet and fitness programs.
Whether you’re working to optimize your body or you just want to lose a few extra pounds, here are the 5 best (free) ways to improve your body.
#1: Get Better Sleep.
A lack of good sleep is one of the leading causes of excess weight gain.
Multiple studies show that sleep deprivation leads to increased snacking: one study showed that people who got less than 8 hours of sleep per night ate snacks with twice as much fat as people who slept the right amount.
Our bodies try to compensate for our low energy with fatty foods, and a lack of sleep can also make it harder to resist snacks and stick to your diet.
Thankfully, getting better sleep is easy.
- Avoid artificial light (from computers, phones, and TV) for at least two hours before bedtime.
- Stick to a regular schedule as much as possible.
- Eat your last meal or snack at least 2-3 hours before bedtime.
If you need help falling asleep at night, take a hot bath.
Do not drink alcohol to help you fall asleep. Alcohol is loaded with unhealthy calories, and while alcohol can help you fall asleep in the short-term, it causes increased sleep disturbances at night and ruins your sleep quality.
#2: Walk More Often Throughout the Day.
While most people begin a routine of jogging or lifting weights for an hour each day, moving around more frequently throughout the day can be just as important.
Working in an office setting forces many of us to stay seated all day long. That’s bad for our overall health, our risk for heart attack, and our body fat levels.
Plus, getting up from your desk and walking for 5 minutes every hour is more potent than a single 30-minute bout of exercise in some ways: people who walk more frequently experienced “greater happiness, less fatigue and considerably less craving for food.”
#3: Try a HIIT Workout.
Although any form of exercise is better than no exercise at all, a HIIT workout can deliver the most effective punch to your metabolism.
HIIT, or high-intensity interval training, involves a rapid rotation throughout several workouts.
For example, you could try:
- Pushups for 30 seconds, then rest for 30 seconds.
- Jumping jacks for 30 seconds, then rest for 30 seconds.
- Plank for 30 seconds, then rest for 30 seconds.
- Lunges for 30 seconds, then rest for 30 seconds.
Repeat for 10 - 20 minutes, or as long as you can.
In a short time, your body will burn more calories than traditional workouts like jogging, and you’ll increase your metabolism even after your workout is over.
HIIT workouts are incredibly effective for improving your body and your health. In fact, people following a HIIT workout routine for just 10 minutes each time had the same improvement in heart health as people who jogged for 45 minutes.
#4: Fast. (AKA, avoid food for a set period of time.)
While there are plenty of expensive diet foods you can try, simply not eating anything at all is absolutely free!
But it’s not as simple as avoiding food altogether. Your body needs nutrients to stay healthy, maintain healthy muscle mass, and effectively reduce body fat without damaging your organs.
And fasting is relatively easy. Your body starts to burn belly fat after just 12 hours without food, even if you spent that time sleeping.
To get the best results, most people recommend a 16-hour fast each day.
Here’s a sample schedule:
- Eat lunch at 12pm.
- Enjoy healthy snacks throughout the day.
- Eat dinner at 8pm.
- Don’t eat again until your next lunch.
For a long time, people pushed the idea that you should eat constantly to improve your body.
The problem with that strategy is that your body never gets the chance to burn belly fat instead of glucose, the sugar your body gets from food.
And not only does fasting improve weight loss, but it can also improve your mental health, insulin sensitivity, and may even help you live longer.
#5: Drink More Water. (This is the MOST important.)
We saved this for #5 because honestly, if we put water as tip #1, most people would leave right away.
But water is the most critical part of any weight loss plan.
Aside from the fact that your body is about 65% water, drinking plenty of water will have a long list of benefits to your weight loss journey, including:
- Taking up space in your belly and helping you feel full without excess calories.
- Replenishing and growing your muscles, thereby increasing your resting metabolism.
- Improving your digestion.
- Improving sleep quality, which in turn improves your body fat.
- Reducing stress, which also improves body fat levels.
And the list goes on.
Flavored water is OK, too, as long as there aren’t added sugars and sweeteners.
Super-Charge Your Weight Loss with a DNA-Personalized Plan
Your DNA is the most important piece of your weight loss puzzle, but most people ignore it completely.
Did you know that your DNA changes how you respond to certain nutrients?
Some people will gain more weight in response to a low-carb diet, while others might gain excess fat on a low-fat diet.
There’s no single diet that’s perfect for everyone.