The cliché of new year resolutions is an old but persistent one. Overfed and bloated they will flock to the gym in January and you could be one of them.
We’d like to hope that you struggled through with us in December and haven’t undone the hard work of 2014, staying lean and mean and motivated. Whether you dug in and kept the fat at bay or gave in to temptation one too many times, 2015 needs to start well. Begin well, go well, and end well. So here are 5 pointers to get you off to a running start.
1. Put your phone down.
You need to start focusing on good quality sleep and that starts with winding down properly around an hour before bed. You can go as in depth as to describe the type of light that smart-phones use that over stimulates the brain and blah, blah, blah. I care less about this and more about the fact that watching/reading an endless amount of information designed to keep you scrolling means you can’t switch off and relax. If you’ve just seen a video of a horrific skateboarding accident (or whatever your friends find hilarious) then chances are you’re not immediately asleep afterwards. Put the phone down, it can all wait and you can waste your time tomorrow.
2. Get more magnesium in your life.
Whether it’s from Epsom bath salts or from supplements, it will both aid your sleep and your training. Magnesium deficiency can also lead to hormonal problems and make getting and staying lean even harder.
3. Drink more water.
It really is that important and probably the easiest habit to create. Perpetual dehydration makes your body work overtime all the time. You should aim for 2-3L a day with an extra 0.5L for every hour of exercise. Being better hydrated can stop you over eating too!
4. Favour protein and fats over carbohydrates.
Some carbs are fine after training but moderation is key to losing body fat. The leaner you are the more carbs you can have but keep the quality high and eat no processed sugars.
5. Do high intensity exercise.
Exercise at least 3 times a week for effective fat loss (4 times would be more effective). Both interval training and properly structured weight training are the most efficient ways to get rid of excess body fat, whilst simultaneously getting stronger, faster and ‘fitter’. Don’t be afraid to weight train – having lean muscle tissue makes you a more effective calorie burning machine.
Our passionate, knowledgeable and friendly team will use innovative and sometimes surprising techniques to get you there faster. Combining the best in personal training and rehab in one clinic, our team of ex-athletes and strength & conditioning trainers give you advice and use equipment that’s the preserve of elite athletes.