Starting your day with a protein-packed breakfast, like roasted beef with shrimp and eggs. Research shows early protein intake benefits muscle health and aids weight loss.
Three liters of water daily for energy and hydration. Pay attention to urine color; aim for light yellow to ensure you're drinking enough.
Sleep, hitting the hay by 10 p.m. Optimal rest aids healing and boosts energy levels.
Research links inadequate sleep to weight gain. Quality sleep enhances alertness and mood, says Dr. Beth Frates from Massachusetts General Hospital.
Avoiding screens before sleep to promote relaxation. Opt for "passive" activities like music or TV shows to ease into bedtime.
Start with basic cardio at the gym to get comfortable. Karla recommends transitioning to weightlifting after a month, aiming for strength training five times a week and cardio three times a week.
Alternating cardio and weight training for optimal fat burning. Incorporate intervals of high-intensity sprinting during aerobic activities to elevate heart rate.