Life can get complicated at times. There are many grey areas, and we can’t always find the correct answer.
Living by principles is important because these rules play an essential role in how we approach situations and deal with problems in ways that align with our internal values.
Let’s go over seven life principles you can adopt for better health, strength, and lasting fulfilment.
1. Focus On Protein First
Protein is a nutrient with various essential functions in the body. The organic molecule consists of amino acids––the building blocks of living tissue. Once broken down in the body, amino acids lend themselves to various processes, leading to better health, muscle growth, and recovery.
Eating your protein first can also have a favourable effect on your appetite, body composition, and more. Protein is one of the most satiating nutrients and consuming it first is beneficial for feeling fuller with fewer calories. On top of that, protein has the highest thermic effect of all macronutrients––20 to 35 percent. For example, if you eat 100 calories worth of protein, your body will expend 20 to 35 to break the nutrient down and absorb its building blocks.
Our recommendation is to include a protein source with every meal: a couple of eggs, a piece of meat or fish, a block of cheese, a serving of cottage cheese, or something else. You should bump your protein intake significantly if you eat less frequently, such as when doing intermittent fasting.
2. Lift Some Weights
Weight training is one of the best activities for building your body and developing discipline. Just as weights train your body, they strengthen your mind, making you tougher and more capable of tackling challenges in life. You also become healthier, happier, and more fulfilled.
With each challenging set you complete, you prove to yourself that you’re capable of more than you believe. The confidence translates to more success at work, greater fulfilment, and the will to do what is necessary, regardless of how you feel.
Most importantly, lifting weight shows you what you’re made of and allows you to change for the better.
3. Build Systems
In his book, Atomic Habits, the author writes something simple yet profound:
“You do not rise to the level of your goals. You fall to the level of your systems. Your goal is your desired outcome. Your system is the collection of daily habits that will get you there.”
Too many people rely on shallow things like willpower and motivation to get anywhere. The truth is that hard work is often boring, but we must do it anyway because that is the only way to move forward and get closer to our goals.
Instead of looking for shortcuts or waiting for inspiration to strike, look at your life, determine what goals you want to achieve, and consider what actions you must take. Develop systems, be consistent, and watch as your life transforms for the better.
4. Protect Your Muscle Mass
Most people don’t care about muscle, which is a huge mistake. Many don’t realize its importance or see muscle as a vanity metric, only suitable for social media narcissism.
The truth is that having more muscle is crucial for your health and vitality in the long run. Having more muscle makes you more functional, allows you to burn extra calories, and contributes to good health. These effects become increasingly important as we get older because muscle ensures a higher quality of life and independence.
5. Learn To Deal With Stress Instead of Avoiding It
Most people see stress as this nasty thing we should avoid at all costs. But what if, instead of looking at stress as inherently evil, we start appreciating it as something that makes us stronger and more resilient? Yes, “Whatever doesn’t kill me makes me stronger.”
Take, for example, weight training. While most people see it as this amazing thing (and they are correct), training is inherently stressful for the body. You’re placing stress on your muscles, joints, bones, connective tissues, and nervous system. As a result, your body adapts to handle that stress better the next time around.
You should approach life stressors with the same mindset. Sure, dealing with stress can be challenging, but seeing it as something that makes you better in the long run is good for feeling better, handling difficulties with grace, and leading a fulfilling life.
6. Trust Science (And Be Open to New Ideas)
The health and fitness space is somewhat notorious because there are a lot of salespeople looking to make a quick buck. These days, you can find countless ‘innovative’ diets, supplements, and training approaches designed to bring superior results and promote good health.
Innovation and experimentation are by no means bad because that is how we make progress and learn new things. The problem is that most of these ideas have no scientific backing, and the people behind them are only selling them to make some money.
Being open to new ideas is beneficial, and you should be okay with changing your opinions when presented with new evidence. But, never forget to think for yourself, explore scientific journals or research reviews, and base your training and nutrition on sound principles.
7. Eat All Of Your Calories
Most people are surprised to learn that many of their daily calories come from liquids and not foods. Alcohol, fruit juice, shakes, sports and energy drinks, and sodas are just some of the many beverages that contain calories.
A soda here and an alcoholic beverage there might not seem that bad. After all, how much damage can these do? Unfortunately, even small drinks add up and lead to thousands of extra calories consumed each week. As a result, you are more likely to experience unwanted weight gain that can have unfavourable health effects in the long run.
Avoid these potential issues by eliminating calorie-full beverages from your life and sticking to black coffee, tea, and good old water. Sugar-free soda drinks can work as a substitute for sports drinks and regular soda if quitting proves too difficult.
Coach Michael
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