Thinking of hitting the gym this January?? Here’s some things you need to know!
You can’t out-train a bad diet
I can’t stress enough how important it is to educate yourself and become aware of the food you’re eating, and the impact that it is having on your health. Many people will eat clean for a few days and then feel they deserve a treat and blow it all in a few mouthfuls. Where I don’t believe in calorie deficit diets personally unless you are dangerously overweight, just making smarter, healthier food choices and eating the right amount of calories and macros for your metabolic output is the answer for long term weight control and good health. If you’re eating more than you’re burning off you are going to get fat that’s the harsh truth!
Train for the goal you want
All too often people resort to what they know when it comes to their fitness routine. If you always do what you’ve always done, you’ll always get what you’ve always got.
If you want to build muscle and lose fat, then lift! The spinning class that you do three times per week is not going to change your body shape drastically. If you’re a busy parent or struggle to make time, train smart! Try HIIT training which burns more fat than steady cardio in less time and continues to elevate your metabolisms for hours even days after, but its not suitable for all, for lean muscle and weight loss add in Circuit training with weights, steady cardio on the other hand although it wont burn massive amounts of fat, increase stamina greatly or build any muscle, for a low-key workout that reduces your stress level and improves recovery while delivering general health and an efficient aerobic engine, old-fashioned steady-state cardio.
Have a plan
Do yourself a favour and have a S.M.A.R.T. (Specific, Measurable, Achievable, Realistic and Timed) plan. Don’t set yourself up to fail! One of the worst mistakes we can make is embarking on a program we do not understand or cannot achieve. This often results in failed attempts that were either too difficult to be sustainable, or something our current fitness or movement abilities made impossible to follow.
If at first you don’t succeed, that’s human, keep going. We can be our own worst enemy when it comes to being strict with ourselves, rewarding our “good behaviour” and chastising ourselves for being less than perfect. This is not useful and will only ever lead to giving up or feeling miserable. If you’re exhausted, take a rest but do not quit! If you hit a plateau, change it up!
Stay motivated with mini goals
These goals are often the building blocks to something life changing. Keep these goals small enough to be achieved regularly, always moving closer to that ultimate goal. A mini goal could be to swim an extra lap per week, do 5 more press ups each week? Don’t try to do everything at once, be kind to yourself, but keep pushing to the next goal. Fitness is not about being better than anyone else, its about being better than you used to be!
Ditch the excuses
Even the most organised of us can become a victim of unexpected complications at work, in our social lives, or our family life. You have to learn to be flexible and make time to exercise and eat well. Whatever is happening, prioritise yourself. I find planning my meals for the week ahead simplifies things and ensures I eat balanced. You are no good to anyone if you aren’t firing on all cylinders and taking care of number one. BE BETTER THAN YOUR EXCUSES!
Power in numbers
Training with a friend or a Personal Trainer can have several benefits, the most obvious of which is motivation. I refer to the motivation not only to start, but to remain consistent to the program. This can also provide added accountability by having another person to answer to when we may have otherwise allowed ourselves to skip out on a training session. Having a friend or trainer to share and your success with will provide encouragement to continue on your road to success and beyond. At Jo’s Gym I offer a special rate for you to bring a friend and train together.
Know your ‘whys’
Why are you doing this? When it comes to changing your lifestyle to achieve your new goal, is there enough ‘why’ to keep you going? In order to succeed and stay motivated, the reason why you’re doing something needs to be at the forefront of your mind. Having an exact vision of where you want to go can be a constant source of inspiration, motivation and of course, reward. Goals change though! So update them, tick them off, and create bigger and better or just different goals.
Beware of the scales
Otherwise known as the biggest liar in the fitness industry. More often than not, the scales can do major damage and derail a newbies best efforts if it shows little or no movement. Keep in mind that the scale only reads weight, not fat! During the initial weeks of training it is not unusual for trainees to gain valuable metabolic boosting muscle to help burn fat, hence why sometimes the scales show a result that you are not happy with. I personally don’t use a scale to monitor progress (unless specifically asked to) because we have significantly better information at our disposal – our eyes,! Keep a picture diary… pictures, clothes and mood show you what progress you’ve made so before consulting the scale, think, do your clothes fit better? Are you starting to get more compliments? Are you liking what your seeing in the mirror? Remember, progress is not all about weight or numbers, it’s about confidence, strength, health and much, much more!
For any further information on the topics in this blog please feel free to get in touch at firstname.lastname@example.org