Starting a new fitness plan in January ?
The New Year new you Facebook posts are fast approaching, alongside over crowded gyms and the whole office starting a diet.
But are you going to be like 80% of all New Year resolution-ers (is that a word?) and fail come February?
Now I love the enthusiasm everybody has for improving their health and fitness in January , but I hate seeing the after effect of going from zero to hero.
What I mean by this is, how can the average Joe go from the occasional workout and high calorie diet too, training more than an athlete trying to win Gold at the Olympic Games and restricting their calories like they were still on rations.
It will not work, well it will for 4-6 weeks after that it’s the same old story
Lose 2 stone then, put 3 stone back on 12 months later.
Try a different approach this year compared to the last 10 .
KEEP READING FOR OUR FAIL PROOF APPROACH OR DOWNLOAD OUR FREE 30 DAY PLAN
A lot of our clients don’t start training until they are well into their 30’s and are not the sporty type.
With mental scars of Mrs Robinson making you run cross country in the cold when you could barely run for a bus.
This is then instilled into you that to be fit you must be able to run , But you hate running L
With the new year fast approaching the amount of people setting new fitness goals will be at an all time high, and have the same outcome for most.
Run or torture yourself for a month and then ,
FAIL with your goals and give up as you hate exercise.
This isn’t down to you trying or lack of effort in the first 4 weeks, it’s down to the fact you are doing it wrong and need help.
It has been instilled in us from a young age that to lose weight or to become fitter we must sweat and apply the “ go hard or go home” approach.
There is nothing harder than the PE cross-country competition that you hated, so that must work right?
You must start to run to lose weight, right?
Wrong!
Training should be personal, and lets face it we don’t all look the same so we are not all going to be able to do the same.
In the beginning we need to work to our strengths to gain a routine, but don’t shy away from your weaknesses either.
The number one rule for your first 4 weeks of training is keep it simple and focus on the whole body and keep the heart rate up for a sustainable period of time.
Exercise should be helping you feel more energetic and make everyday activities easier outside of the gym
Such as, playing with your children or just lifting boxes at work.
For those of you interested here are the basic movements the body can perform
Squat
Push
Pull
Bend
Lift
Locomotion – Running/Walking/Skipping etc
Twist
Within your first 4 weeks of exercising you should involve as many of these, movements in your workouts, this will not only hit the whole body ,but will vary your workout and also keep your heart rate up throughout helping melt away the unwanted fat too.
When you’re first starting a fitness program or new routine, it’s easy to get carried away by doing too much in the beginning.
Instead focus on consistency and quality over quantity and frequency.
Try this workout 3x per week at home with no equipment at home
1 minute on each exercise rest as needed in between sets
Beginners – Complete 3 rounds
Intermediate – Complete 4 -5 rounds
Every session make a note of how many reps and how much rest you take. The following session aim to beat this or at the very least complete the same amount.
Bodyweight Squat
Push Up
Sky Divers
Caterpillar
High Knee Run
T Spine Twist
Planning on visiting a gym in the new year?
Try this workout 3x per week in the gym with equipment
1 minute on each exercise rest as needed in between sets
Beginners – Complete 3 rounds
Intermediate – Complete 4 -5 rounds
Every session make a note of how many reps and how much rest you take. The following session aim to beat this or at the very least complete the same amount.
Weighted Lunges
Shoulder Press
Bodyweight Row
RDL
Spin Bike
Row and Twist
If you feel like you need some guidance and you’re fed up of not getting anywhere with your new healthy active lifestyle get in touch .
