7 Tips For A Leaner, Healthier You
Cuz every great article starts with "so"
I can just see the "Grammar Nazi's goose stepping their
fingers across their keypad ready to give me a lesson in correct sentence
structure that I'm probably not going to read
In my last article I wrote how taking baby steps to reach your goals is better than doing nothing. At least you're making some progress. And just like the tortoise taught that rascal of a rabbit, sometimes slow and steady wins the race.
Now, it's ok to take baby steps, but you need to know where you're going, so today I thought I'd share some "top tips" on how to successfully navigate the fat loss journey you may be embarking on.
But before I get into sharing these top tips, is it ok if I hit you with a massive truth bomb?
Long term fitness and fat loss is a journey of a lifetime.
There is no quick fix.
I’m sorry to burst the bubble but come on, deep down you know I’m right.
Nobody gains 10lb, 15lb, 20lb overnight. It was a gradual gain over time. To try and "correct" this with a magic pill, skinny shake or other slickly marketed fat loss miracle is just going to leave you feeling fat, frustrated and like a failure.
So, if you're still with me, hop aboard this fat loss train and lets get going.
Fit Tip No 1: Set Goals and a Deadline
Goals are like your road map to your destination. Your deadline is your estimated time of arrival.
While we're on lockdown there are not many journeys that we're allowed to make, but I'm pretty sure you can embark on a fitness and fat loss journey. Set realistic goals and write them down.
Studies have shown that people who write down their goals are far more likely to achieve them than those that do not.
Committing your goals to paper makes it more serious.
Telling those goals to your friends is even better. True friends will support and encourage you. Question any friend who tries to make you quit or give up. You'll usually find it's because they can't do it themselves. So be a great role model and show them how it's done
Fit Tip No 2: Eat Real Food
Now that people have stopped shopping for the apocalypse, you should be able to find plenty of fresh meat, fish and vegetables.
Meat, fish and eggs contain protein. As do pulses and legumes for my vegetarian friends. Proteins are the "building blocks" of the body. Every cell, including our oh so busy immune cells, are made from proteins. Ensure you get an adequate amount per day. Studies show that 0.6 grams of protein per 1lb of "lean" body weight is enough. If you're training hard and chasing the "gainz" you can up that to 0.8g-1.0g per pound of lean body weight.
While you're following the one-way system in the local supermarket, be sure to swing by the vegetable isle and chose as many different types as you dare.
Vegetables are full of vitamins, minerals, fibre and phyto nutrients that will help your body to rebuild itself, boost your immune system, improve your digestion, your skin, hair and nails, as well as help to regulate your blood sugar levels. This in turn help to prevent those blood sugar lows that lead to sugar cravings.
Fit Tip No 3: Drink Lots Of Water
Water is essential to life. Stay hydrated by drinking plenty of water. This ensures that your body runs efficiently. As well as improving exercise performance, you may notice improved hair, skin, nails and digestion.
Furthermore drinking water will help to reduce sugar cravings as most people mistake thirst for hunger and so reach for the snacks when they should be drinking water. Aim for 1 litre per 50lb of body weight per day.
Fit Tip No 4: Get To Bed Earlier
Sleep is when your body is carrying out the major ‘repair work’ from day to day life. Getting plenty of sleep will not only help you feel refreshed come the morning, it will help your body regulate your hormones and increase your fat burning.
This is because the body releases more of the fat burning hormone HGH while you are sleeping. It also helps to reduce your stress levels.
High stress levels increase the production of cortisol which can increases your bodies cravings for sugary foods. Try to get 7-8 hours sleep per night, aiming to be in bed by 10:00pm and be asleep by 10:30pm at least 5 nights per week.
Fit Tip No 5: De-stress
Simply put, chronic stress leads to high blood pressure, heart disease and insulin resistance. If that wasn't bad enough, it also makes you fat.
So, find a way to relax. Breathing exercises and meditation are great for calming the mind. Going for a long walk in the park or along the beach, obviously observing the social distancing rules is good for the soul.
Even relaxing in a bath filled with Epsom salts or curling up on the sofa with a good book can help. Just find something that works for you and make it a part of your daily routine.
Fit Tip No 6: Exercise
Exercise is not only a great way to de-stress but it helps to burn up excess calories while releasing feel good hormones.
Thing is, you need to work hard to get that "buzz" from exercise. But you don't have to kill yourself in the gym (when they open again), to get long-term weight loss result.
Any exercise is better than nothing. Walking, Yoga and Pilates are all great for low impact exercise. But if you really wanna get your sweat on, then consider running and circuit training. Circuits can be done with just body weight exercises, but as you progress you can add dumbbells and/or kettlebells.
And ladies, don't fear lifting weights. If you're diet is on point and you do it right, you're not going to bulk up. But if science is wrong and you do indeed become hench, then please, please, please can you get in touch because I want your genetics, cuz I've been busting my ass for years and I still got skinny lil legs
Fit Tip No 7: Get Social Support
Since we're on "lockdown" you might not be able to go down the local coffee shop and chat with your friends there is no reason why you can't encourage and support each others fitness journey even if that is through the use of social media.
When you enrol on my Transformation Program you get access to my private Facebook group where others just like you are on a journey to a fitter healthier life. I'm in there daily answering questions as we support and empower each other to live a fitter, healthier life.
Look to incorporate these 7 top fitness tips into your daily life and you'll see the difference in your health and fitness.
Even if you only add one of those to your daily routine, it's a start. When you've made that a habit. Add another. Rinse and repeat until you're cruising down the fat loss line to abs central.
If you have any questions or tips that you'd like to share, drop em in the comments below.
Have an amazing day,