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View sunlight by going outside within 30-60 minutes of waking. This will set your circadian rhythm for the day. If you wake up before the sun is out and you want to be awake, turn on artificial lights and then go outside once the sun rises. Along with this, make sure you go to sleep and wake up at the same time every day. This will make sure you set your circadian rhythm in stone. If you can, even on weekends. Try not to view any blue light from screens an hour before bed. If this isn’t possible, try using blue light-blocking glasses. N.B. If you wake up during the night to go to the toilet, as long as you’re back asleep within 20 minutes, it will not affect your sleep cycle.
Eat your protein first – Start all your meals with a source of lean protein such as chicken, white fish or turkey. These are low calorie sources of food that are very filling. Also, hitting your protein target will help you keep/build muscle while in a calorie deficit. This will also prevent you from over-eating at each meal from fats and carbs. Eat your veggies with each meal – Eat plenty of non starchy vegetables such as broccoli, asparagus and spinach. These are full of micronutrients and reduce your risk of cancer. They are packed with fibre and this stabilises your blood sugar, keeping you full.
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Omega 3 is also known for reducing systemic inflammation, which leads to many diseases such as cancer and heart disease. In addition to eating 3 portions of fatty fish per week, I suggest also supplementing Omega 3 in the form of fish oils. The best product is Oh-mega Pharma Pro from Trained By JP. It’s free from any heavy metals and it’s in triglyceride form, which is much more bioavailable than its ethyl ester form, that most companies use. It contains 4g of EPA/DHA in total, which is the dose that gives you the most powerful health benefits.
Pick one type of cardio and stick to it for 12 weeks. Running, ski erg, rower or assault bike. Stick to the same sessions for at least 6 weeks so you can measure progression. Make sure you’re eating enough calories to fuel your sessions so you can recover adequately, otherwise you’ll drop strength. If eating enough high quality food cardio will help your performance in the weights room. Definitely running is fantastic. Pick one that you can train with high volume without getting injured. The rower, assault bike and ski erg are great as they’re all low impact on joints. Stick to one for at least 12 weeks. It takes time to adapt to the movement and get real benefit from it and know how hard you can push.
