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At some point in time we will all struggle with our fitness and seeing the results we are looking for. And other times everything will be going well just as planned, but we still want to optimize our efforts.

Focusing on clean eating and getting in three workouts is a big part to being successful with fitness and weight loss, but sometimes is the little things that make big differences.

The following five “Fitness Hacks” can not only help you break out of a plateau, they can also take your game to the next level when everything is going well.

#1. Sleep.

Without 7-8 hours of sleep each night it is impossible for your body to function at it’s highest level. It is during this time asleep that your body’s hormones regulate and the bodies tissues can repair and regenerate themselves.

When you are sleep deprived you body will have increased cravings for sugar and simple carbs. The reason for this is because your body is low on energy and the sugar will provide a quick boost. The downside is that this boost doesn’t last long and you will need another hit of sugar to keep going.

Many times those who claim to have a “sweet tooth” will find that this sweet tooth decreases if they get adequate sleep.

Additionally, spending most days sleep deprived is a stressor on your body that causes increases in cortisol levels. When this happens your body does not process fat properly and tends to store more fat on the body.

So here is how to get good nights sleep.

• Aim for 7-8 hours every night. You cannot make up lost sleep over the weekends.
• Avoid alcohol within 3-4 hours of going to bed.
• Go to bed and wake up at the same time each day or within a half hour difference.
• Avoid electronics (iPhone, iPad, Computer, and TV) within one hour of going to bed. The light from these devices is similar to the waking am sunshine and triggers your body to want to wake up, which makes it hard to fall asleep.
• Keep your bedroom cold and dark, which means around 68 degrees and no night lights.

#2. Practice Good Recovery Techniques

You cannot push your body day in and day out without it breaking down.

This means you only need three to four good workouts per week. More than this and your body breaks down over time. Sure you may feel fine for a few weeks or a few months of working out everyday, but eventually the body will break. It may start just as an occasionally achy joint or back, or you may find that you are feeling slightly less energetic, or begin to see a decrease in strength. These are all the beginnings of physical breakdown.

The good news is this can all be avoided with a few simple techniques.

• Limit workouts to no more than 4 per week.
• Take daily low intensity walks.
• Foam roll and stretch daily. This is best right before bed. Take 5 minutes and roll out your entire body, followed by a few light stretches for your tight areas.

#3. Fuel Your Results

Freakin’ eat already.

Why is everyone afraid of food?

Only in America where we have an abundance of everything would practicing starvation and having doctor’s recommending starvation to lose weight. If starvation is not good for third world countries or people living on the streets in America, why is it good for those living well off?

Starvation is categorized as a daily caloric intake below 1,200 calories per day and is considered dangerously low once below 800 calories per day. While this will produce quick results, it also slows the metabolism to a halt in order for your body to survive. Being that all of our metabolisms slow as we age, actively slowly it is not the solution. Sure you can take pills to “boost” the metabolism, but your body will learn to lean on these instead of itself to keep the metabolism going. In the end when you begin eating normally again all of the weight will come back and in many cases body fat percentages will increase due to the loss in muscle tissue. This all leads to a less efficient metabolism.

So what is the answer?

Eat clean, real food and stop eating processed garbage and drinking yourself into oblivion on the weekends.

Clean food with proper portion sizes never fails.

#4. Eat 80/20

We’ve all heard of the 80/20 Rule.

In fact many of us may claim to even practice it. But do we really?

Here is how to check. Add up all of your weekly calories in two columns “good” and “bad”.

Does the “good” make up 80% of the total calories?

If not, you’re not practicing 80/20. Your practicing something else, maybe 60/40 or whatever number you got.

The reason this happens so easily is because we can eat clean all weekend and then blow it on the weekend by going over 20% with a few drinks and other treats due to the high calorie content of these foods.

#5. Make Time To Decompress

You need to time to just sit quietly each day and reflect. This helps you body relax and lowers stress. It doesn’t have to be long maybe only 10-15 minutes each day, but you need some time with no kids, no spouse, maybe the dog, and no devices. Just you.

If you can do this outside even better, this can be done with a walk or sitting on the patio. It can be down with a hot bath or shower, or through meditation. It doesn’t matter how you get it, your body just needs a little time each day for quiet reflection and stillness.

Give some of these or all of these a try and see how they impact your body in a positive way.