Martin Bugaj

Body Transformation Coach | Helping men to lose fat, build a muscular physique and supercharge their energy and confidence | Apply for a FREE Strategy Call ⬇️

[Martin Bugaj @Martin_Bugaj]

3/3 An hour before bed:

- Read a non-fiction book
- Do some light stretching
- Do a few rounds of slow and deep breathing

The above will help your brain and body switch off so you get a restful night's sleep.

And you'll find it easier to eat well & avoid unnecessary snacking.

[Martin Bugaj @Martin_Bugaj]

1/3 Getting a good night's sleep is massively underrated for losing weight and maintaining a lean physique.

Why?

Because good sleep keeps your hunger hormones, leptin and ghrelin, in check.

Which means you’ll keep those pesky hunger pangs at bay in between meals.

[Martin Bugaj @Martin_Bugaj]

2/3 If you have a poor sleep routine or you struggle to get to sleep, here are some tips:

- Eat your last meal 3 hours before going to bed
- Do not consume any liquid 2 hours before going to bed
- Avoid screen time (TV, phone, laptop etc) 1 hour before going to bed

[Martin Bugaj @Martin_Bugaj]

4/4 So if you want to build your dream physique AND keep it…

Invest in a program with an emphasis on long-term lifestyle and habit changes.

I guarantee you’ll be blown away by just how incredible your body will look.

[Martin Bugaj @Martin_Bugaj]

1/4 If you keep losing and putting back on the same 10lbs…

If you struggle to build muscle and keep it…

And if you find yourself starting over again with your fitness routine every few weeks…

Here's the best piece of advice I can give you ⬇️

[Martin Bugaj @Martin_Bugaj]

3/4 Building a lean and muscular physique requires a different approach to diet and training.

And 6 weeks is not enough to create the habit and mindset changes required to help you stay lean all year round.

It takes planning, careful steps and guidance - which can’t be rushed.

[Martin Bugaj @Martin_Bugaj]

7/7 Which is the difference between having an ‘ok’ body...

Or a physique that receives compliments, boosts your energy and self-confidence and fills you with pride when you look in the mirror.

[Martin Bugaj @Martin_Bugaj]

1/7 Do you know the biggest factor in getting amazing results with your physique?

It's not about being perfect with your diet...

Having the best training program...

Or any new 'wonder' supplement...

[Martin Bugaj @Martin_Bugaj]

6/7 Having the right mindset means you know how to manage expectations...

It means you’re able to deal with setbacks with ease and not throw in the towel at the first hiccup...

And it means you understand there are no quick fixes to getting the body you want...

[Martin Bugaj @Martin_Bugaj]

When you realize you don't have to give up your favourite foods to drop body fat...

And how a balanced diet can positively affect your energy levels, mental performance and well-being...

You'll never have to "diet" again.

[Martin Bugaj @Martin_Bugaj]

Many diets promise rapid weight loss, and while they can work, losing a ton of weight quickly isn't always the best approach to your diet.

[Martin Bugaj @Martin_Bugaj]

Become empowered so that eating healthy and maintaining your ideal weight becomes second nature to you.

[Martin Bugaj @Martin_Bugaj]

@grimmers you might be doing too much or going too hard too soon if you end up feeling sick.

are you properly hydrated?
do you eat before workouts?

all can play a part in how you feel.