Progress Cheat Codes: Maximize Your Caffeine, Progress Without Weight, and Top 5 Non-Fattening Foods

“You’re the average of the 5 people you spend the most time with”

Your circle is one of your most important assets in everything in life. 

A supporting circle will help you more than a good workout plan. 

So first of all, make sure those around you know what you’re going through and what you’re trying to achieve. Try to get them on board or at least to support you on your purpose. 

If they don’t… look for different circles that will actually support you. In this day and age, we have the blessing of being able to join online communities that will help you in your path. 

It is sad to think, but strangers are sometimes your biggest supporters. 

Here’s your 5-Minute Fitness Insider

1.- Maximize your caffeine

In today’s day and age, we’ve become really used to drinking coffee first thing in the morning. 

But did you know that you could get a lot more of your caffeine? 

Upon rising, your body naturally produces adrenaline to wake you up, and its effect lasts up to 90 minutes.

By taking coffee right after you wake up, you’re literally wasting those extra 90 minutes of natural energy. 

Push your coffee back as much as you can in the morning and you’ll start feeling a lot more energized, not only in the mornings but also in the afternoons when the natural adrenaline levels have decreased.

2.- Progress without weight

If you’re working out from home, or in a hotel, you might be limited by the amount of weight you have at your disposal to work out. 

But don’t worry because here you have 5 ways to keep on improving in your lifts without adding more weight: 

1.- Add more repetitions

2.- Add more sets

3.- Add more tempo (Make the movement slower)

4.- Add more intensity (Make the movement more explosive)

5.- Change to a more complex variation of that exercise (Every exercise has more challenging variations to it)

3.- Top 5 Non-Fattening foods

These 5 foods are so filling based on their kcal that it is really hard to overeat them.

Try to include them in your plan as much as possible if you’re struggling with filling full without going over your kcal: 

1.- Eggs → 155 kcal and 13 grams of protein | 100 grams (Super nutrient-dense)

2.- Chicken Breast → 165 kcal and 31 grams of protein | 100 grams (Great source of protein)

3.- Spinach → 23 kcal and 3 grams of protein | 100 grams (Loaded with vitamins, minerals, and fiber, and it’s incredibly low in calories)

4.- Hot Sauce → 11 kcal and 1 gram of protein | 100 grams (Can add some flavor to many of your dishes, making them more filler without adding tons of kcal)

5.- Popcorn → 375 kcal and 11 grams of protein | 100 grams (The great thing is that since they are so light, 100 grams is actually a good amount of popcorn, making it the perfect snack)