March is here. Christmas and the New year seem like a long time ago now. A couple of days of mild weather and it feels like Spring has sprung.
Lets face it the last few months has probably involved an excess amount of eating, drinking and partying… Our only excuse for this being “A bit of insulation will do the job over the winter.”
Summer is no longer a light at the end of a long dark tunnel and is only a few months away. Long nights, Barbeques, holidays, beaches, what isn’t to like about that.
The thought that we might have to actually wear less clothing, bare a little more skin and get ourselves out in the sunshine can be a scary thought. For many people being over weight, or body conscious can be a stressful ordeal…
Dragging yourself back into shape doesn’t have to be a daunting. The effects of the Christmas and New years over-indulgence, coupled with a lack of activity can easily be undone. With the right advice and some will power you should expect to healthily be able to lose a stone in a month.
When it comes to exercise and diet we all want to find the easiest way possible to lose weight, gain muscle or train for a sport or event. It’s easy to look for fad diets and supplements that promise the world and deliver nothing.
All you really need to do is look at the things that really work. Neither dieting or exercise should be over complicated – it’s incredibly easy to get lost in translation. Follow these ten key rules and achieving real weight loss or that Adonis figure that you desire is as easy as boiling an egg.
1. The simplest rule when it comes to losing weight is to consume fewer calories than you are burning daily. Cutting out one beer/ glass of wine every day will equal 1,400 calories weekly. That’s well over half a day’s food!
2. Protein is the key ingredient for lean muscle gain. Your body is a cannibal and without enough protein, your muscles will simply feed on themselves. Think 2g of protein for every 1Kg of your bodyweight.
3. The bodies main source of energy is carbohydrate. Without carbohydrate we use fats as energy. This is called Ketosis and is very useful for cutting weight quickly. Cut out bread, pasta, rice and potatoes in the evening to shed those extra pounds.
4. The way you exercise/ train is key. Being a cardio queen or only sticking to the weights isn’t going to help you. Make sure you spend an equal amount of time using the resistance machines as you do texting your mates on the cross trainer.
5. Quantity and quality. 3-4 times a week is best. Make sure every main muscle group is worked hard – that will give you those lean muscle gains.
6. Shock your system. Make sure you are pushing yourself, always try to lift weights to failure. Try to lift heavier each time you enter the gym…Train the same, remain the same. For the best gains in strength and lean muscle tissue, aim for 5-7 repetitions every set you do, to failure of course.
7. Technique is everything. Make sure you are using the correct technique, the last thing you want is an injury. All the progress you have made will go out the window. Correct technique will always make sure you are getting the best out of each exercise. Resistance machines will make life easier before you feel comfortable using the free weights.
8. Be smart with your energy. Cardio training in a big block at the beginning of your session will tire you out when it comes to the resistance part of your work out. Split your cardio in to small sections throughout your session. Alternating between weights and cardio. This will allow you to keep your heart rate at a much higher level during your session. Therefore burning more calories!
9. Try to be aware of what you are eating. Processed meats carry a lot more hydrogenated (Saturated, bad fat) than lean cuts. The less fat you have in your diet the more of the fat you have in your body that will be used as energy.
10. Don’t get daunted by the gym. Everyone has to start somewhere. 90% of the hard work is getting yourself there. Make it part of your weekly routine. 30-40 minutes is better than not going at all. Just remember, you’re going to be in better shape leaving the gym after a session than when you walked in!
Getting yourself into shape really is that easy. It wont be long until you wont have to think twice about that beach body. More training, fitness, diet and health tips and opinions to come. Along with some interesting points about the lifestyle and gym-goers themselves.
Michael Apps. Twitter-@appy88