The 7 Key Habit Levers: The Foundation of Kaizen Gym
1. Sleep
Sleep = 7-8 hours of sleep a night
Quality sleep is the cornerstone of good health. It affects everything from your energy levels and mood to your ability to recover from workouts. At Kaizen Gym, we emphasize the importance of getting 7-8 hours of restful sleep each night. Proper sleep helps repair muscles, supports cognitive function, and ensures you have the vitality to tackle your day.
2. Nutrition
Nutrition = Fasting 16h & Protein (g) = kg in lean body weight x 2
Nutrition fuels your body and supports your fitness goals. Our approach includes intermittent fasting for 16 hours, which can aid in fat loss and metabolic health. We also recommend consuming protein in grams equivalent to twice your lean body weight in kilograms. This ensures you have the necessary nutrients to build and repair muscles, optimize performance, and sustain energy levels.
3. Training
Training = Progressive overload (near failure) + HIIT (zone 4 HR 12+ min)
Effective training is about challenging your body in the right way. Progressive overload, where you gradually increase the weight or resistance, helps build strength and muscle. Incorporating High-Intensity Interval Training (HIIT) that pushes your heart rate into zone 4 for at least 12 minutes ensures cardiovascular health and maximizes calorie burn. This combination is designed to enhance both endurance and muscle growth.
4. Body Hydration
Body Hydration = 3L water + salt & electrolytes
Staying hydrated is crucial for optimal performance and recovery. We recommend consuming at least 3 liters of water daily, supplemented with salt and electrolytes to maintain the body's balance. Proper hydration supports muscle function, reduces fatigue, and helps with the efficient transport of nutrients throughout the body.
5. Stress Management
Stress Management = Unclutter your mind | Clarity + Time for yourself
Managing stress is essential for both mental and physical health. At Kaizen Gym, we advocate for practices that help unclutter your mind, bring clarity, and allow time for yourself. Techniques such as meditation, deep breathing exercises, and mindfulness can reduce stress levels, improve focus, and enhance your overall well-being.
6. Physical Care / Recovery
Physical Care / Recovery = Routinely sauna + ice bath
Recovery is as important as the workouts themselves. Regular use of saunas and ice baths can aid in muscle recovery, reduce inflammation, and improve circulation. These practices help your body repair and grow stronger, ensuring you’re ready for your next workout session.
7. Environment & Relationships
Environment & Relationships = Communicate your goals & avoid temptation
Your environment and relationships play a significant role in your success. Communicating your goals with those around you and creating a supportive environment can help you stay motivated and avoid temptation. At Kaizen Gym, we encourage building a community of like-minded individuals who support and inspire each other.
Why Choose the Kaizen Method?
The 7 Key Habit Levers provide a holistic approach to fitness and wellness. They ensure that every aspect of your health is addressed, creating a sustainable path to long-term success. By integrating these habits into your daily routine, you’ll not only achieve your fitness goals but also enhance your overall quality of life.
Join Kaizen Gym today and start your journey towards a healthier, happier you with the power of the 7 Key Habit Levers. Transform your body and mind – it’s time to take the first step.
It is time for you to experience the Kaizen difference!