I found my perfect fitness routine to stay lean and energized

1/ Sleep 8 hours This is the most important part. A good night of sleep: - Motivates me to exercise - Reduce my food cravings - Help my body build muscles

Marc Lou@marclou · Dec 24, 2023A good night of sleep: - dark room - < 1,000 ppm C02 - 18° room temperature - same sleep time every day - dim lights 1 hour before bed - no water 3 hours before bed (avoid toilet) - no coffee after 12 pm - no substances

2/ Eat a clean diet a) To burn fat It's much easier to get shredded by reducing calorie intake than exercising. - No ultra-processed foods - No alcohol - No sugar b) To gain muscles - Eat 2x your weight in protein. I'm 80kg so I eat 160g of proteins daily. I get them from dairy, nuts, fish, meat, and beans. I combine it with 30g to 60g of pea protein. I also take 5g of creatine every day to help muscle recovery. My diet is inspired by @bryan_johnson but I eat meat.

3/ Exercise in the morning I exercise with an empty belly, 1 hour after waking up. Not sure what science says about that, but I think my body burns more fat because it lacks glucose energy. Early morning is also when I have the most energy/motivation.

4/ No days off I exercise 340+ days per year. That's how I built an identity as a "fit person". Now, I can't skip a day. I rotate workouts so I'm never exhausted: - Light weight lifting (10kg dumbbells) - Calisthenics - Skate - Surf - HIIT Each session is about 1-hour long. I don't go to the gym. I do it at home so I don't have a good excuse.

5/ Workout religion I don't enjoy working out in itself. But once I'm on the mat, nothing else matters. - No pause - No phone, no distractions - Do more reps than the teacher My fitness teacher is @CarolineGirvan's free YouTube videos. I listen to heavy metal.

6/ Daily movement I used to believe you only burn fat if you workout like crazy but this is not true. Low-intensity movement will do just fine. Every day, I do: - 10,000+ steps - 20 squats after 30 minutes of sitting at my desk - 20 minutes of full-body stretching at the end of the day Just move your body!

Genetics also play a part in body shape results. So here are the results of my wife (32yo Asian) who follows a similar fitness routine: (so proud of you wifey!)

Everything I learned as a solopreneur: How to find startup ideas, launch fast, and get profitable ↓ marclou.beehiiv.com