The main reason a majority of us go to the gym and exercise is because we want to look better, or at the very least, maintain the look that we have worked hard for. Some of us exercise to feel better and move better, too, but a majority of us work hard in the gym so we can have a better looking body.

As fitness and nutrition seems to get more and more complicated, keeping the simple actions in mind gets more and more challenging. Each month there is a new diet, cleanse, or workout protocol that claims it’s the best one yet. So what gives?

As a fitness and nutrition coach, it is my job to make things as simple as possible for the clients that I coach. A major part of that is sifting through all of the information available, reducing all of the information to simple takeaways, and communicating those takeaways as actions that you can implement in your every days life.

So here they are, simple and straight forward, your 5 must dos for a better looking body.

MUST DO #1 - STRENGTH TRAIN

If there is one thing that a majority of the human population needs to do more of in order to look better and feel better, its strength training. Strength training will send a signal to your body and that signal will ask your body to get stronger, and speed up its metabolism.

You may think that you don’t want to or need to be strongman strong in order to get fitter. You don’t. You do, however, need to build additional strength to build a better looking body. Building strength will also likely contribute to an increase in lean muscle tissue. Muscle is what allows your body to have that lean, toned, and defined look. Testing your strength and pushing yourself in lower rep ranges will help you achieve that leaner look.

A part of having a leaner, more defined body is also a lower amount of body fat. Losing body fat can be a challenge, but it’s a whole heck of a lot easier when you have a faster metabolism. This is why all of my clients strength train. One of my female clients struggled with fat loss as long as she could remember. To help her finally get the fat off, we had to pick up her metabolism first. With consistency and a strength training routine, we were able to increase her calorie intake by 500. She also lost fat and increased her lean muscle during that process.

Lower your reps, and increase those weights. See what you’re capable of!

MUST DO #2 - EAT LESS PROCESSED FOOD

For the longest time we have wondered what has caused the obesity epidemic in this country. Carbs, fat, sugar, and many others have been demonized and blamed, yet we still don’t have an answer.

While I don’t believe that it is any one single thing that has cause the rise in obesity, I do believe that highly processed foods are a big part of the problem. Unfortunately, we eat a LOT of processed foods in this country. These foods are designed and engineered to make us want more. These foods are extremely calorie-dense but yet they don’t satiate us. These high processed, ultra palatable foods also hijack our brain, influencing us to want more and more. Know that old potato chip saying that goes a little like “you can’t just have one”? That’s no coincidence.

Highly processed foods are high-calorie, low in nutrients, and make us want to eat more. I don’t know about you, but that sounds like a recipe for disaster. Especially if you are trying to build a healthier, better-looking body.

I’m not saying that highly processed foods should be completely avoided at all costs. Heck, I enjoy a cookie or a Zebra Cake here and there. What I am saying, though, is that there are far better options that we should be choosing more often.

MUST DO #3 - EAT MORE WHOLE, NUTRIENT-DENSE FOOD

Whole, natural foods were designed to work with us, and we were designed to work with them. Minimally processed foods that came from the earth or an animal provide us with what our body needs to survive and thrive.

Natural foods are typically not as calorie dense as highly processed foods, and they are loaded with essential vitamins, minerals, and other nutrients. They also help keep us satiated, allowing us to feel fuller for longer. Natural foods can help regulate our hunger signals as opposed to highly processed foods that always keep us craving.

One of the nutrients that people don’t get enough of is protein. Protein is essential for survival, and essential while building a better looking body. Getting enough protein will allow you to repair and grow lean muscle tissue that will give you the defined and toned look we briefly discussed earlier. You should aim to get .6-1 gram of protein per pound of body weight. If you are leaner and wanting to get the most out of your strength training, aim for .8-1g of protein per pound of body weight. For those that are overweight or obese, you can stick to the lower end of that range.

MUST DO #4 - MANAGE YOUR STRESS

A lot of us are addicted to stress.

Yes, I said it. And no, I’m not making this up. How many people do you know that just can’t go without their coffee in the morning? Maybe have 3 or more cups per day? Maybe that’s you. That is an example of being addicted to stress.

Our modern world provides us opportunities for stress like it’s going out of style. You can get 300mg of caffeine in an energy drink, or a coffee on the way to work. Go on social media for a while. You’ll find something that stresses you out in no time. Take a look at the urgency that people expect us to respond with due to the technological advances in communication. Someone will have a conniption if you don’t respond to their text in five minutes. That’s stress. And it’s everywhere.

All this stress raises our cortisol levels, and exposure to constant stress and (even tiny stressors) impede our bodies’ ability to properly react to stress. As a result we are what’s called wired and tired. When we reach this state, it’s far more difficult to build a better looking body. Fat is harder to lose, and the body has a harder time producing rebuild and repair hormones.

Managing stress is key when it comes to reaching your goals. There are many different forms of stress management, and some enjoy certain forms more than others. Practices I recommend are prayer, meditation, yoga, journaling, walking, disconnecting from technology, and spending undistracted time with friends and family.

MUST DO #5 - GET BETTER SLEEP

Sleep is completely underrated. Between the glorification of night life as well as the obsession with producing and working constantly, too many of us have adopted the “I’ll sleep when I’m dead” attitude.

High quality sleep is the charge that our body needs, just like our phone needs a charge when the battery is running low. When we sleep, we repair, rebuild, and release hormones that are essential to building a better looking body. If you have a health and fitness goal that you are wanting to reach, you’d be smart to place sleep as one of your top priorities along with your training and nutrition.

Here are some things you can do to get better sleep:

Create a dark environment in your bedroom. The closer it is to a dark cave, the better you will sleep.
Keep the temperature cooler. Studies show that we sleep better in cool environments.
Avoid electronics before bed. If you want to watch a show, a movie, or scroll instagram for a little, wear a pair of blue light blocking glasses. This will allow melatonin production to increase as you approach bedtime.
Avoid eating before bed. 2-3 hours before bed is the recommended window. If you’re going to go to bed at 10pm, don’t eat past 8pm. 7pm would be even better.
Turn off all lights as you approach bedtime. The more you can mimic the environment (the sunset) the higher likelihood you have of better sleep. Using candles or salt lamps can really help.
Do something that calms you down. Read, meditate, do whatever may help you wind down as you hit the sack.

TAKEAWAYS

As you work toward building a better body, make sure you implement these 5 MUST DOS into your life.

Strength train. Lifting for strength and testing the limits of your body will speed up that metabolism and build lean muscle, promoting that lean and defined look.
Eat less processed foods. These foods are calorie dense, have very little nutrient value, and can spike cravings, influencing you to eat more and more.
Eat more natural foods. Natural foods have more nutrients that your body needs. They will help you feel fuller for longer, and you digestive system will thank you. Get plenty of protein, too.
Manage your stress levels. Implement some practices into your life that allow you to decompress.
Get quality sleep for 7-9 hours each night. Create a nighttime routine that will allow your body to unwind as you approach bedtime.

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ABOUT THE AUTHOR

Adam is a fitness professional, baseball fan, and cookie fanatic based in Fort Collins, Colorado. After hanging up the cleats, he found a strong interest in the human body and how it performs. Since then, Adam has been transforming lives through fitness in a fun and encouraging atmosphere. As an ACE CPT and Fitness Nutrition Specialist, he is constantly moved to help people improve in all walks of life.