New years resolutions will be getting made soon. Many will be looking to get fit and lose weight. Here are my top 10 tips to help you get started..
1) Increase your activity level.
This doesn’t just mean hitting the gym. It can mean increasing your steps, going for walks, cycling, playing with the kids, keeping busy, going to dance class, yoga, recreational sports. Anything that gets you moving more. Try and find things you enjoy.
2) Realise that there is no one best diet out there or magical fat loss solution.
You need to eat in a way that creates a calorie deficit, but the best diet for you will be the one you can adhere to and suits you.
3) Have a maintenance plan
If you do go on a crash diet, very low-calorie diet, shakes, juices etc. to lose weight rapidly- when you do loose weight, have a maintenance plan in place.
If you go back to old eating habits, you will just regain the weight you have lost if you don't have a maintenance plan.
4) Get the basics right.
This is not glamorous - but what I mean by this is doing things like, planning shopping or meals in advance, eating more protein, eating you veg, prepping meals, increasing activity levels, not skipping your gym sessions, not overindulging just because you can, cutting back on the booze etc.
5) Don’t focus on the wrong things
Too many bull shitters and charlatans in the fitness industry, that tell you there is some sort of magical solution and leads people to focus on the wrong things that won’t help them- You don’t have to worry about optimising your hormones and managing your insulin and cortisol levels, boosting or trying to fix your metabolism, detoxing and relying on supplements. Look to get the basics right, again this isn’t as glamourous or sexy but will get you results.
If you are taking supplements probably the only ones I would recommend are Fish oils and vitamin D, perhaps creatine and beta alanine depending on the individuals goal (protein powder I would class as a food). Don't rely on supplements without getting the basics right
7) Have your diet mainly consisting of whole and minimally processed foods-
e.g. lean meats, veg, fruit oats, beans, pulses, potatoes, oats, nuts etc.
8) Realise that you will not out train your bad diet.
If you think you can eat lots of junk food, drink loads and get shredded, think again. It will be a struggle.
9) Seek Low Hanging Fruit-
This is a course of action that can be undertaken quickly and easily as part of a wider range of changes or solutions to a problem. Look to develop very simple steps that will help you reach your goals. What is the simplest things you can do that will make the biggest impact.
10) Get a properly designed program for the gym
If going to the gym- for best results I would suggest getting a properly designed program.
Actually make it 11 tips- number 11 is where a lot of new years resolutions fall down
11) Patience and consistency.
Set a plan, stick to the plan and results will follow. See number 4. Get the basics right and do it consistently.
If you are consistent day in day out week after week, you will see long term results, if you have the occasional blow out, it wont matter too much, if you get back again consistently getting the basics right again.
Happy new year everyone
Jamie Miller- Personal Trainer
UK Fitness Personal Training
FITNESS, NUTRITION & PERSONAL TRAINING