ARE YOU OPTIMIZING YOUR FAT LOSS AND MUSCLE GAIN..... - - Whether you are looking lose fat or gain muscle ENERGY BALANCE remains KING. However if you want to optimize that you need to make sure that you are setting yourself up properly by OPTIMIZING HORMONES. - - What can you do to achieve this.- - - 1. SLEEP- Make sure that you are sleeping at least 7-9 hours of UNBROKEN sleep everynight. If you wake up to go to the bathroom regardless of if you drank water before bed you are not optimizing sleep. UNBROKEN SLEEP, means sleeping throughout the whole night. Eliminate blue light exposure 2 hours before bed, invest in blackout curtains, sleep in a cold environment, etc... Supplements that help with sleep are melatonin, theanine, valerian root etc... as always consult with your doctor before you use any of my advice- - - 2. STRESS MANAGEMENT- When you stress for long periods of timeyou cause chaos in the body. To manage this you can supplement with magnesium taurate, ashwagandha, theanine, you can meditate, go for a walk in nature, mindful breathe, calming app, and the headspace app. - - 3. LISS- 30 mins to 1 hr per day VERY LIGHT CARDIO. Walking on an incline 2-2.5 speed minimal incline. The will allow for more oxygen uptake into the cells and allow your mitochondria (powerhouse of the cell) to work efficiently. Contrary to popular belief, Whether you are looking to build or lose you will benefit from a strong aerobic base - - 4. TRAIN PROPERLY- Stop with all of these 1 hour all out nonstop training sessions, they jack up your STRESS HORMONES, and are counter productive for OPTIMAL RESULTS. You are in the gym to get an amazing workout NOT DIE. If you dont rest after sets you are not allowing proper recovery. Metabolic workouts are the best for stressed out individuals.- - 5. NUTRITION- EAT FOR PERFORMANCE! Eat high quality foods to give your body the fuel it needs to perform. People forget that the better you perform, the better your results hence why I dont like steep deficits for my clients. PERFORMANCE YIELDS THE RESULS. The heavier you can lift the better you will look and feel. STOP NEGLECTING YOUR TRAINING. GO ALL THE FUCK OUT.