So January is here and the whole nation is wanting to get a little bit fitter and healthier in 2015. Below we have put together a few top tips to help you get results and not join the majority of people who give up by February!
1. A balanced diet
Have a good variety on your plate every time you eat.
"Ideally, what we want to aim for, as a visual, when you look at your plate, you want to make sure half that plate is vegetables, a quarter is protein and a quarter is your starch."
2. Thirsty? Drink water
I think it's really important we get some good old fashioned water back into our systems. Ideally, 2 to 2.5 litres of water a day.
The No. 1 trigger for daytime fatigue is lack of water. Dehydration can cause headaches, muscle cramps, things like that as well."
3. Avoid "free" products
A lot of times we think that those products are a lot healthier. If something is taken out of a product, something else is added back in. Sometimes with fat-free products there's excessive amounts of sodium added back in.
Sugar-free products are pretty trendy right now because everyone wants to avoid sugar. Typically, I try to avoid sugar-free products and 'no sugar' products as well, things like aspartame, sucralose and saccharin.
4. Eat well, eat Often
When we go outside the three-hour window of not eating, the body actually switches gears and goes into starvation mode. When we're in starvation mode, it can make us feel tired, lethargic, cranky, irritable, a bit of brain fog sets in. It can actually increase the appetite and actually increase sugar cravings and increase the appetite so it makes us overeat as well.
5. Check your source
If you're going to make a lifestyle change, discuss your needs with a qualified instructor.
A lot of times we're following trends and fads that we read in magazines or see on TV.
6. Slow and steady wins the race
Start at a comfortable level and slowly work your way up over time. Remember not to run before you can walk, you need to build the foundations before you can achieve anything.
7. Maximize effort — use big muscles
Too many people waste time when they're at the gym
Try exercises that use large muscle groups, this will allow you to fit more exercises into a workout.
When you are in there, don't stick to small muscle groups. You see people in there training their biceps and their arms and they spend a full hour doing that.
I would suggest why not train a full body type program where you're using big muscles like your legs and then you go and you do big muscles like your chest and your back and you do a variety, when your legs are tired you can then exercise another muscle while they're actively recovering.
Larger muscles require more energy and so working them increases your metabolism to a greater degree.
If you do the same exercises at the gym every time, your body will get overused.
Make sure you do a variety, that you use the machines one day, you try free weights another day, you use body weight another day. It keeps you more engaged and it's more entertaining because you're not doing the same thing, it's not as boring.
9. Fuel your body
Eating before a workout is critical.
If you don't fuel up, your body will actually use muscle mass as energy to get you through a workout.
When you lose muscle mass you lower your metabolism, that actually is counter active and you might actually gain weight.
Eating after a workout is equally as important. Protein repairs muscles so make sure that your breakfast or your next meal has a protein source.
10. Get advice
To avoid injury, talking to an expert about a fitness program before you start.
All Low Wood Club members are entitled to free inductions, fitness assessments and personalised gym programmes from our fully qualified fitness team.
So if your wanting to get fit and healthy in 2015 contact club reception now!