Many people will start the new year with the best intentions of losing weight and getting fit. Most last just over two weeks. The main reason is they don’t see results quick enough. If you put your body through lack of food and tough workouts , you want results , and after two weeks if the scales aren’t moving, then people give up.
How can you not become on of the ones that fall off the wagon? commit to 12 weeks ! No matter how you feel about yourself, no matter what excuses you can find, promise to commit to the following for the next 12 weeks and you will change your body, and hopefully find a new focus on diet and excercise.
Firstly, measure, use scales, use a tape measure, and use a camera. These are the tools to measure your progress. Take physical records and do not look at them again until 12 weeks are up, then compare.
Now do the following for the next 12 weeks.
Work out every other day.
Don’t find excuses, make time, at least 20 minutes, no more than an hour. Try to use intervals to get you heart rate up. Even if you walking the dog, walk a lamppost , run a lamppost, but get out of breath. Do some weight exercises too! Swim do anything to mix it up as much as you possibly can. But remember to get your heart rate up. Intervals are the key to burning fat!!! Stay off the same piece of gym equipment for every workout.
Stop drinking alcohol.
If you can give up alcohol altogether thats great. If you can’t do that, allow yourself one evening of alcohol in each month. So if its your birthday, you can have a night off. But just one night. Alcohol is not only high in calories, it also inhibits your natural fat burning.
Drink More Water
Go for two litres a day. I mean it take that bottle to work in the morning and make sure its gone by the end of the day. Not only does it help to make you feel full, it aids digestion and its great for your skin.
Eat smaller meals.
We all tend to over eat, so I challenge you to use the fist size portion monitor. SO a meal should consist of protein, carb and vegetables. each portion should be no bigger than your fist. So, lets think of an evening meal. Chicken portion, fist size, Rice Portion, Fist size, Green beans, fist size. You get the idea? That means if you have bread, fist size, thats no more than once slice per sitting, unless you have desperate dan hands.
Eat every 3 hours or so, snacks can be yoghurts, or nuts. fruit, cottage cheese. Stay away from the processed snacks and cereal bars.
If you’ve had a good week of eating clean, have a cheat meal at the weekend. It will help keep your metabolism going. But only reward yourself for being good!!!!
I recommend using the myfitnesspal and live strong apps to monitor your progress.
Avoid the easy life
Take the stairs, not the lift, walk the kids to school don’t take the car, all these things add up. Think about how you can put exercise into your life, rather than make things easy. Even washing the car yourself will burn calories.
After 12 weeks.
Measure and compare. Not only will you have made a dramatic change to your body , you will also have changed your lifestyle, and hopefully these new habits you have formed will keep you fit and healthy for years to come.
*please consult with a doctor before taking physical excercise.