Personal Training and Fitness Consultant
Toning up is a phrase every Personal Trainer will hear…. It means something different to each person, usually women want to look lean but are nervous of weights.. don’t be! read more here.
In the meantime start your ‘toning’ challenge by following this workout as part of your weekly routine.
I am a huge Jillian Michaels fan, love her attitude and enthusiasm as well as her workouts. So here is one from her that you could fit in to your week for a change.
A band, some dumbbells and 18 minutes, twice a week, that’s all you need. Not much to ask… Give this workout a try, it might become part of your regular plan when you don’t have time for anything more.
Since February is a shorter month and (hooray) means we are heading towards spring and summer! So here’s a challenge to get those arms ready to be seen after months of hibernation…
Here’s a video to help you complete a blast of cardio. It is just 10 minutes of work! Fit it in a few times this week!
If you have access to kettlebells at your gym, you could try this out. Make sure you learn the technique. The work comes from the glutes, hamstrings core – not your back! If your back hurts then stop! Maybe get a gym instructor to show you before you start using them…
These ab exercises are ideal for those who may find getting down onto the floor tricky, making them suitable for almost everyone. The workout shows weights but a resistance band could do the same (just tied to a rail/door handle. Why not add it into your weekly routine!
If you are away, if you don’t have much time or limited motivation (especially at this time of year), then maybe these workouts can help you! Quick and simple. Take a look….
Now this plan may not be suitable for you 7-days a week, but maybe once a week? And use a few of the tips each day to help you build in more sustainable and better health choices for your lifestyle. Healthy living doesn’t have to be a chore!
Give this 4-minute workout a go when you’re short of time! Read and watch first, make sure you concentrate on your technique so run through it slowly to make sure you can do it safely before you go all out!
Start the New Year off with this challenge. It might help you get motivated during January. Add it into your usual workout or use it as the building blocks of a new routine.
This box/kickboxing session will not only give you a cardio blast but boxing can really help you blow away the blues or stress (and who doesn’t get stressed – work, family, Christmas shopping, queues, traffic jams – I could go on).
Enjoy!
Here is a video workout for the core and glutes, fit it in to your workout a couple of times a week!
How about toning up the upper body. Try out this workout as part of your weekly routine.
Sticking to a detox/diet/clean eating plan of any sort takes lots of willpower. And at this time of year it’s even harder…
These tips show how a few simple tweaks to your everyday life can make all the difference. A bit more exercise (easy – walking around Christmas shopping!), cutting down on treats (but not cutting them out so you can still have the odd mince pie), and swapping your daily fix of coffee to a healthier option (you can still have coffee just reduce the size or extra syrup/toppings).
And don’t forget to get your health checks done – knowing what’s going on inside will help you make the right choices for you.
How about adding in this squat challenge to your regular workout!
Why not include one or two of these exercises to boost your workout, make sure you focus on technique first and then worry about weight and reps. Simple exercises done well, working many muscle groups will give great results. Give it a try!
Even if you aren’t planning on getting ‘bikini ready’ this is still a good workout for your lower body – the biggest muscles of the body! Use this workout as part of your weekly workout.
This routine is great for when you are short on time – a total of 4 rounds will be only 30 minutes. PLUS it offers cardio and weights in one workout. Some of the moves may be a bit advanced if this is your first time, make sure you can do all the moves first (without weight) and then add in a weight that’s challenging but not too heavy.
Enjoy
If you have never been to a circuit style class before, these pointers might highlight why you should give it a go. Note – they might not be called circuits anymore but HIIT, Bootcamp or Tabata all have the same thing in common – they are effectively a circuit.
It’s a great way to train – you can get through lots of exercises – strength and cardio – in a set amount of time, just set a timer for each station (and rest) and you’re good to go. To do a lot of strength work you may need to add in weights, but to get started just use your own body, keep it simple and you’ll get a good workout.
If you haven’t tried a circuit class before – you could give this a go! There are several options to keep your body guessing and working hard. Change it up every session and you will get a good all round workout.
Perfect way to end a session A 3-minute blast – simple exercises that will make you work hard but for only three minutes.
It’s also a perfect blast for when fitting in any kind of exercise seems impossible!
Read through the feature to make sure you understand any variations, watch the video and then give it a go! Once you’ve got the hang of this one, tweak it with other exercises (burpees, walking lunges, mountain climbers & bicycle crunches are a few examples), but keep to the format. Focus on your technique and push yourself hard – it’s just 3 minutes!
Try this 30-day bodyweight challenge for November!
We all need to keep our core strong, as it sounds – it’s the core of our body, like a trunk for a tree, and if it becomes weak it causes all sort of problems with our posture and ability to carry out everyday tasks.
Here’s a great addition to your workout to keep the core strong. As with any exercise, start at your own level and progress – so you might not achieve all of it first time round but after a few times you can add in more.
No equipment – just you – and 30 minutes! Try this out for the next week.
The rule you hear is 80% diet and 20% exercise to lose weight, but is that right?
Well yes cutting out unhealthy options will ensure you are able to lose some of those pounds – but it’s a battle. By adding in exercise you can rev up your metabolism and help your body burn the stored fat. It also means you don’t have deprive yourself of everything you like. So the truth is you need both!
Have a read and see how you can incorporate small changes into your daily life to get you to your goal.
Squats are a girls best friend! Not only will they get you that toned bum, they can help you lose weight (because as you probably know strength training boosts your fat burning potential) and did you know they can help you run faster, and generally help in everyday life.
One size does not fit all – take a look at the best option for you!
Here’s a workout that can take only 18 minutes, try to fit it in 3 times in a week. That’s less than an hour of work!
Four weeks of Tabata training….. If you like your workouts short, but aren’t sure how to change it or progress it, then this 30 day challenge is for you! Enjoy!
Just remember to pace yourself if you haven’t trained like this before.
Try this out to get the bum you want…. Just remember to work to your level!
Here’s a great circuit for anyone, it’s based on the idea of getting hiking ready….for those who are only used to gym or flat terrain. Why not give it a try, just to vary your own workout – or set yourself a goal to train towards a real hike.
Reaching your goal, whatever it may be, can seem impossible at times. This article has some great tips and inspiration from people who set their goals and met them. Everyone has a different method, finding one (or a few) that work for you will help you stay on track until you get there…and you will.
Remember it will take time and effort, but if you don’t make any changes, then nothing will change. Take inspiration and beat that goal!
Here’s a taster of something from my 12-week programme, why not try it this week as part of your usual routine and if you’d like to see more. you can sign up here.
Upper body:
Beginner: 8-12 repetition. Intermediate: 12-16 reps. Advanced: 16-20 reps. Rest 30-45 secs and repeat another once or twice.
Make sure you choose a weight you can complete the repetitions with using good form – but that are hard enough for your last two repetitions to feel tough!
Bicep curls
Tricep dips
Shoulder press
Side raises
Push up (can be done on knees)
Bent over row or single arm row
Nothing new here, but these bite-sized tips are really useful reminders. The only way to get that flat stomach is to work at it – watch what you eat and how much. And don’t forget to work out – your full body, not just endless crunches…
Try a full body work out like this one. and refuel with a post workout snack – just choose wisely!
This circuit can be done anywhere because you don’t need to anything except yourself and some motivation! Try it out this week.
Spinning classes scare a lot of people – everyone else seems to know what they are doing, or do they? If you can’t face attending one, try this out in the gym (or on a real bike in the park).
Quick workouts work for me – why not try this all over 15 minute blast. Keeping it short means you are more likely to fit it in! No excuses….
How about a 7-day strength training plan…here it is!
Who doesn’t have 5 minutes? Watch this workout video and see if you can fit it in whenever you have 5 minutes! An ad break is 3 minutes so you could get it done in two breaks! That’s got to be better than just sitting watching ads…..
How about using your holiday for a chance to try out a new workout? Here’s a swimming session to keep you fit!
There are hundreds of tips for weight loss, some better than others, but some of these tips are just good common sense, or helpful hints for a general healthier lifestyle, whatever your goals are.
This article does that too, some of the points such as getting more sleep, changing your workout routine and eating from smaller plates, are useful and well-known tips. However, being reminded to focus on our daily non-exercise based activities are a simple way to keep us healthier. For people who don’t like gyms, this is a godsend – if you like walking, gardening or spend a lot of time doing chores – it all counts! Just keep active!
I love working with resistance bands, a simple bit of kit that enables a great workout, wherever you have a little bit of space (and time). Try the one…..
Working out first thing in the morning is not only a great way to start the day, but it makes sure you get your exercise in before the day really gets under way (and therefore less likely to skip it). But, you could undo your hard work if you get too hungry post workout.
These tips highlight the pitfalls and suggest easy solutions to fix them. You know that pre and post workout eating is important, but what should you eat? Have you had enough sleep and drank enough water… All these little things can help ensure you don’t eat more than you work off! Which means results will come quicker.
When you are away with work or on holiday it can be hard to keep up with your fitness routine. Here’s a workout that can be done in your hotel room before you hit the bar….
We all know that good exercise and eating habits make you healthier and can improve your life in all sorts of ways – from self esteem to living longer, so I was pleased to read this interesting piece, which is well worth reading if you are struggling with your work/life balance (who isn’t), and could be worth forwarding to your manager!
It also reminded me that I have to focus on the balance of my life too. I might train other people to make my living but fitting in my own training can be really tough and I am not alone! That’s why trainers often hire other trainers – because the commitment means you won’t forego it. I am making that time – even if it means I have to adapt my training plan – so far so good!
How about paper plates as a work out tool. Try this workout – all you need are some paper plates, a suitable floor to glide and the ability/patience to master the exercises without falling over! Enjoy
Tabata workouts are quick, simple but very effective. Here’s a few ideas that may surprise you! The bike, treadmill or swimming can work if you are at the gym, but so can high knees, mountain climbers or box jumping (or step) and they can be done at home. Mix it up to keep it fresh. All you need is 20 seconds of hard work followed by 10 seconds of rest – repeat 14-20 times and you’ll have completed a touch workout in 10 minutes Who doesn’t have 10 minutes?
As we get older we notice many outward changes, but just as many happen on the inside. A particularly annoying one is that our metabolism slows – which can help cause weight gain. Unfortunately the usual reaction to weight gain, is to try to lose it, but a slower metabolic rate makes it much harder.
While reading, I saw this article and how to help yourself, not all of the points are groundbreaking, but there are some very interesting points which could help. Such as, lifting weights (nothing new – we are constantly being reminded we need to increase bone density, better posture etc), but what about doing it in the morning – setting your metabolism up for the day. Small changes could make a difference. Definitely worth a try!
How about taking your abs to the next level.? We all get stuck in a rut – repeating the exercises we know, but you need to change it up if you want to see results. Easier said than done – well here’s a helping hand – some truly tough abdominal exercises to keep your ab workout fresh for a while.
Some of these may be too extreme for right now, but take a look and build up to them.
Bust out of your bad day or mood by working hard! This circuit will get you moving, the blood flowing and your bad day a thing of the past. Give it a go.
Who doesn’t love a list? Here’s one that has some very useful tips to keep you lean. Obvious some may be, but are you actually following them? Some more tricky than others (no. 10 for example), but most of them can be added in to your everyday life and it’s the small changes that make the difference. So have a read and see what changes you can include in your life if you want to get a bit leaner.
If you have little time, then Tabata will work for you – this workout is only 20 mins and requires only you and your willingness to work hard. Short and sweet!
As a trainer I have been asked to lift bums (not literally), but if you don’t have a trainer, why not try this workout instead…. Enjoy!
Try this 30-day challenge, adding in some weights (and cans from the cupboard will do) can make even a short workout valuable. Give it a try. Remember to work at your pace and progress as you feel ready, don’t over do it!
Enjoy!
How about hitting the gym for a quick weight session, it could help you lose fat and gain strength, that means lean muscle – which looks good on the outside and means you carry less fat on the inside.
Start off slowly and build up as your strength increases. Take a look and add this into your weekly visits (try twice a week),
Nothing new here, but sometimes it’s the way you say it…. This article, highlights what has been said so many times before. To lose weight and build lean muscle you need to focus on decent sleep, eating right (and that means all macros), and lifting weights (which seems to terrify women).
Try out this for a lower body workout Don’t forget to work to your own limits and increase intensity as you feel able. It should be tough but not leave you in agony…. Technique is key so watch first. Enjoy!
If you don’t feel like you’re achieving those fitness goals, it could be that something away from the gym that is hurting your progress.
If you are following your plan, your form is good, and you are mixing it up enough to keep your body guessing, then maybe you need to check your eating, sleeping and stress levels. Anyone of these could be sabotaging your goals.
Have a look at this article to help you avoid common pitfalls.
If you’re planning a spring/summer break soon – try this video for some inspiration.
As with all workouts, warm up and cool down, and only work at your own level – change exercises if the ones suggested are too hard you right now, or hurt you. Feeling sore the day after is one thing, feeling pain is not ok!
Working out can be hard – even for the most committed! There will always be a day when you want to skip the gym – sometimes that’s not such a bad thing, rest and recovering is important, but so is staying on track with your goals.
To keep motivated you could try these tips, simple but effective.
If you don’t have weights, grab some cans from the cupboard or bottles of water, other than that you need a mat and that’s it. Have a go at this 3 times a week….
For people into serious training the nutrition element is really important, this article talks you through, pre, during and post workout nutrition, including supplements.
While supplements might not be something you’re interested in, the article gives a good explanation of what your body needs and the reason why.
At the very least, consider the pre and post workout nutrition of protein and carbohydrate to help your work out and recovery.
Counting calories was always seen as the key for managing a healthy balanced diet, but like all health and fitness news, something else always comes along to change our thinking. Portion control now being used as the way to keep your meals and snacks under control.
Ultimately it’s what works for you – counting calories or managing portion sizes. But are your portions right? This article is a simple guide.
If you want to look into further help with portions the British Heart Foundation guides are interesting.
No equipment or gym membership needed. Why not get outside in the sunshine (take water), maybe get some friends along, set a stopwatch and off you go! Less than 30 minutes and you’ll have done your cardio for the day. Repeat 3 times this week (more if you can).
Adapt a lower level of intensity if you are just starting out, work for 1 minute and rest for 1 minute.
Enjoy!
Sounds good…. Sometimes concentrating too much on what you’re not having makes it even harder, so how about living a healthier lifestyle, improving fitness, losing weight or just improving your general mood as a by product of a few tips that make you feel good?
Try these tips and see what a difference it makes.
Break your work day up with a walk. Yep even a few minutes every few hours, walking around the office will improve your overall health and can help reduce the risk of later life chronic conditions. To take it further, take the stairs, walk or cycle your commute (or part of it).
Water as you know is vital, but drinking it plain for some people is just too dull. Add in pieces of fruit – berries, lime, lemon, mint, cucumber – whatever you life, if it tastes good you’re more likely to keep hydrated.
Watch an hour less TV a day…. What if you used that time to do gardening or house chores (burning calories while you’re at it), spent time with friends or family, went for a walk? It would give you a bit more time to hit the gym too…..
Most importantly, spend less time being critical of yourself. Too much time telling yourself you aren’t able to do something or you can only do it/wear it/be it if you lose weight isn’t going to help you achieve your goal – it will only help stop you. Be your own cheerleader.
Just 20 minutes is all you need for this workout. If you can’t complete all these exercises change them to something similar – just keep moving in the work period and rest when you’ve completed them. Try to complete it 2-3 times this week.
Enjoy!
If every you need motivation to keep up the healthy lifestyle, this article can help. It highlights so many benefits to eating well and exercising regularly. There are the obvious ones you’ve heard a million times, but what about improving your self esteem, boosting your sex life, having better sleep, clearer skin and reducing mental health issues.
There are so many more reasons, not just to beat the scales (or beat yourself up about them). It’s not all about weight loss – there are so many positive health benefits for your everyday life (and for your family too).
If you’re feeling inspired by the marathon runners but aren’t planning on signing up – why not revamp your own treadmill session – here are a few options to try out this week!
Sometimes it may seem like an indulgent expense. Everyone has their own reason – mostly it’s because if someone else tells the what to do they will do it! But this article points out why you might want to consider it and what you should consider. Cost is one issue but most trainers do offer deals on block bookings and added value by including nutritional support.
If you feel inspired contact me!
If you fancy setting your self a challenge for summer –try this six-pack workout. Enjoy!
If you’re unsure of what counts as circuits and intervals or you’ve never heard about pyramid training methods, this simple guide can help you create your own short exercise routine – which can be done anywhere.
If you’re stuck for exercise ideas – try theses:
Cardio:
skipping (with or without a rope)
high knees
jumping jacks/star jumps
running on the spot (or between to points)
Strength:
Squats (add a jump to make it cardio too)
lunges
press ups
tricep dips (off a sofa/bench or on the floor)
Core:
bicycle
leg raises
curl up
plank (if you do only one core exercise do this one!)
So when you’ve hit your fitness/weight goal – what happens? It’s hard to know how to maintain – you’ve spent so long trying to achieve the goal, to finally make it (or at least this goal), you need to learn what to do next – this article keeps it simple and achievable.
But don’t forget to set yourself another goal – it keeps you motivated, ideally something that keeps you fit and healthy without excess. Maybe take part in a charity event or become a workout buddy to a friend that needs a little extra motivation……
Why not find a workout buddy and try this workout. At the very least you can have a laugh.
So you hit the gym for an hour, worked hard, and you’re really hungry, but haven’t planned ahead……
You’ve probably made at least one of these mistakes, as highlighted by Women’s Health. .
Eating a pre-planned snack or meal (depending on the time of your session) is key, you need to replenish your body with healthy food, but sometimes (and we’ve all done it), what we actually do isn’t always the best option.
There are times when a work out should be put off or a different work out tried instead of the usual hard session. If you’re unwell, exhausted from lack of sleep or injured, then you need to take some time out – working your body hard in any of these circumstances could do more harm them good, rest and recovery are important.
If you’re trying to cram in too much, have a light head cold or can’t get to the gym then you need to either take an active recovery day (cycle or walk) or maybe fit in a quick high intensity workout like this one.
Read more on when and why you need to take time out here.
This won’t be for everyone, but if you have ropes of some description (or your gym does) then why not try these two workouts – some of it doesn’t include rope work.
If you’ve been near a gym, you will have heard about progression, if you had a programme written for you or have had personal training you’ll also have heard about progressive overload. Terms which could seem terrifying if you think that means you’re suddenly going to be lifting seriously heavy weights….but have a read of this article, I think it explains the idea of progression well and how to do it.
The weight you lift/squat/press is irrelevant – the idea is the same however much you can do, this will lead to results. Sometimes understanding the principal makes more sense and can help you get a better work out. If nothing else, it will explain why gym instructors leave notes reminding you to increase weights/reps/sets!
Most of us know we need to work our abs or more precisely our core. Abdominal muscles aren’t just to make us look great, they are part of our core – which as it sounds – is the core of our body, think about a tree – the trunk has to be strong to keep it upright whatever the weather and to support the branches. Well your core is doing the same job, so while it’s great to keep working those abs – you also need to make sure you are strong in the back too. Here are a few simple back exercises which can be done anywhere and easily form part of your exercise routine. And if you’re short of time – plank! It works the full core and can be done on your knees until your strong enough to so the full version. Ask an instructor or watch this to help you perfect the pose.
I love a circuit session, a quick blast that won’t take long (especially when you’re really busy) but can still be effective – and better still – done anywhere. That’s what this Women’s Health version does. Enjoy!
Easter is over, the eggs have been eaten. Now you’re getting back to your healthy lifestyle, but if that seems harder than usual – or Easter was a good excuse to let go because the plan wasn’t working, have a look at these tips.
Some are obvious and well documented, but did you know that your mental health may affect how successful you are with weight loss or that eating too little could cause you a problem, or that it could be your exercise regime.
Or maybe you have been injured, unwell or just overtrained and needed some rest. Recovery is key to build and repair muscles and to ensure you are ready for the next hard work out
If you’re just recovering from a hard work out – you can keep active even on rest days, if you’ve been unwell or injured then ease yourself back in slowly and follow these tips for recovery. Foam rollers are a painful investment – but worth it! And don’t forget the protein!
You might not get much time during the holiday season to get to the gym (or it might be closed), so here are a few interval options – won’t take you long, but will get you working hard (and help burn off the Easter excess).
Happy Easter
We are constantly being told in our day-to-day lives to work efficiently, at home and at work the need to achieve more in less time can be stressful – but sometimes means we are more efficient. Take that into your fitness routine and use these tips to help you be more effective and work hard to achieve results.
Ladies, still scared weight training will make you bulky? Weights won’t do that, but if you’re still not convinced, this article might help you see the benefit of strength training using your own body weight – includes a routine for you to try out. Give it a go. Creating a lean healthy body doesn’t have to include hours at the gym on machines or using weights if that’s not your thing.
Here’s something to challenge you for this week. !0 exercises – 1 minute each, with minimal rest. If you can’t do these (because you haven’t got free weights), adapt it to suit you – just remember to work the full body – legs, back, chest, arms, abs. Pick two exercises for each and you’ll be covered!
Give it a go!
If you’re just starting out, have been away for a while or maybe just moved – going to a new gym can be intimidating. Or maybe, you just hate the idea of them! But you don’t need to worry – most people are too busy focusing on themselves to notice what you’re doing, but the thought is often worse than the reality. Here are some tips that could help you.
And if they don’t convince you – you can still do a work out at home.
Think 15 minutes isn’t enough time so there’s no point working out? Give this a try…..you might change your mind AND you might find you can fit it in a few times this week…..
If you’re spending hours on end in the gym or pounding the pavement, yet you still don’t seem to have reached your goal, maybe you’re making some of these mistakes.
If you want to get a good workout but don’t belong to a gym (or don’t like it). Why not get outside and enjoy the benefits of working in the fresh air by trying out these suggestions.
If you aren’t a fan of free weights, but don’t know how to make your workout a little bit harder, try this workout.
This set of exercises will help you progress from simple bodyweight programmes, we all need to change our usual routine to see results, doing the same thing each week will mean the body doesn’t have to work as hard. Give it a bit of nudge this week!
Feeling like the gym is a step too far after a busy half term. Try a HIT workout – one for every day! You won’t need to leave the house to get a good sweat on.
Fancy trying out another week of workouts? Why not try this full body workout, one for each day, 15 minutes maximum and can be done at home. Enjoy.
As you know, goal setting is seen as an important part of reaching your desired outcome. But what happens when they don’t seem to work? There are various reasons – some may not be in your control, a crisis at work or home means the routine goes awry or an illness or injury means you have to stop. These can be demotivating, but what about the goals that you set for yourself which aren’t achievable but are desirable.
Working with a trainer can help you set SMART goals, breaking them down into manageable and realistic goals for you. But sometimes, the end result isn’t enough (ever sabotage yourself while on a diet?). So a starting point of “I want to lose weight and get toned” (which is probably the most common goal for a woman), but is that a real goal? It’s the reason you came to the gym, it’s the ideal outcome for you, but in terms of having a goal, it doesn’t create a reason to put the work in.
How you get there would be a better focus of your time. To lose weight and get toned – you need to add in weight training – learning new moves, technique and building a stronger (leaner) body will keep you working hard as you see the changes and therefore more likely to keep going.. A positive goal – I want to get stronger, lift more weight do more repetitions/sets, will see you losing that body fat while getting stronger and leaner. So whatever your initial reason for walking into a gym, find the reason to keep going, enjoy it and you’ll soon see results.
There are hundreds/thousands of ‘fit tips’ from the advice your mate gives you to social media, some better than others… These 10 tips are what I think works… Simple straightforward advice so worth reading it, but the short points are:
Who wouldn’t want tones legs and bum – it’s the most frequent request from clients. Well here’s a little treat. A week of workouts you can do at home, one for each day. Take a look over the weekend and get started on Monday!
If you really want results you need to make changes, everyone knows it, but it’s easy to underestimate quite how much change is needed. Here are a few simple pointers from Women’s Health which answer a few of the usual questions, such as how long until I see results and is age is a factor in your fitness level. Worth a read as it could just be the motivation you need to get started!
Aiming to torch the fat can be hard work. It’s key to eat and exercise right, without going OTT. In the gym, you need to burn it off, 30 minutes on the treadmill will burn calories, but continuous training won’t really torch the fat. Add in some high intensity training, blasts of cardio that make your heart work harder – not only will it help you keep burning fat it will also increase your fitness level – and it can be done in 30 minutes or less. Don’t forget to cool down and stretch (to aid recovery and reduce DOMS).
To take it to the next level, add in weight training, if you don’t have time for one or the other add it together – mix some CV with weights (instead of rest), but be sure you work different muscles otherwise you’ll tire quickly and the workout won’t be so effective. How about high intensity jump squats into press ups. Alternating upper and lower body exercises means you should have an effective all over work out in no time. And you’ll burn fat, build lean muscle (which burns fat even after training) and all in less time.
Now to the food, it’s all well and good to burn fat in the gym. But if you don’t fuel your body well it will be for little gain, if you know how many calories you should be eating that’s great, remember to count everything from dressings to drinks – everything you eat has an effect (even the tiniest spoonful).
To get the most benefit you actually need to manage your macronutrients – work out how much of each (protein, carbs, fat) you need to eat each day, focus on protein as this will repair and build lean muscle. For protein aim for 1-1.5g per pound of bodyweight (even if you aren’t going to count the rest this is a good start). So if you weigh 65kg, you need to eat 65-97g per day. Break it down to include it in every meal and snack. Don’t fear the fat – healthy fats like olive oil, nuts, salmon and avocado are good – in moderation, and like protein, will help you feel full, among other benefits such as healthy skin, hair….
In short, cut out processed foods as much as possible, eat fresh foods (if you have a packet with a long ingredients list then it’s processed), save that for your cheat meal (if you want to), make sure you eat enough (too little and you will lack energy, and your body will hold onto fat). Focus on effective gym sessions – short and sweet, keep changing it to avoid boredom. Don’t believe the hype, sports drinks and bars aren’t necessary, use real food and if you are restricting food (to a healthy range – not less than 1200 calories a day for women), you might need to add in a supplement to cover the micronutrients. Ideally you’ll be eating well enough not to need this but sometimes a little extra help is required.
Most regular gym goers will have been injured at some point, either by overtraining and straining a muscle or accidents in the gym with equipment or other users, most of the time they are minor incidents and after a bit of rest a full recovery is made. But you can avoid many injuries by following a few simple rules.
Most of us want a flat stomach because it looks nice and makes us feel good. But a strong core supports the entire body and makes an active healthy lifestyle easier. Why? Because your core – is that – the core of your body and that is more important the how it looks. You can have a strong core without showing off six-packs abs.
Strong abdominals help support your back and your posture. Pilates is great for building strength in the deep abdominals. If you can’t get to a class here are some suggestions that can be done at home or in a few minutes at the end of gym session.
And if you are looking for the six-pack, it’s more than crunches, there has to be little fat around your stomach, which means a strict diet, focused on getting the best balance of macronutrients a lot of work in the gym and willpower!
Stretching is an important part of any work out, attending regular yoga or Pilates classes is a great addition to any fitness routine – whatever your goal. But the stretches you do pre and post workout are also key to looking after your body.
Trends change, years ago ballistic stretching was advised (bouncing movement), any trainer would now tell you that’s not good for you! There will always be debate but one thing remains true – stretching is good.
Pre-workout, use dynamic stretches – walking, rolling shoulders, swinging arms and legs and increasing the range of motion, it will warm you up without pulling or overstretching cold muscles. If you are heading off for a run, standing still while stretching out doesn’t make sense – walking while moving arms, then going into a jog, is a logical progression.
Don’t skip the post workout stretch. Once you’ve cooled down (decrease your intensity slowly, let your heart rate slow down), hold each static stretch for 15-30 seconds – remember to work through the whole body and it should help reduce DOMS.