Firstly, Happy New Year. I hope you enjoyed the festive season with friends & family.
It is officially the new year which means one thing, new years resolutions will be starting in the coming few days of which for many will be losing weight.
I have already witnessed some horrific advertising this morning. Ridiculous diet regimes & training programmes that claim to burn 3-4 x the amount of calories etc etc.
I thought I would give you some realistic & sensible guidelines which will allow you to approach this sensibly & look at this long term.
If like many, you have spent the past few weeks eating & drinking more than usual. Drastically reducing your calorie intake is NOT the answer. The best & most simple way of approaching this is to work out your calorie/macronutrient breakdown just to maintain your weight. Once , you stuck to this principle for a few days or a week, I would then start to slowly reduce calories/macronutrients as your weight starts to reduce & monitor this on a weekly basis. I do this with all of my clients & it is a much more productive way both short & long term.
The same rule applies to heading to the gym. The number of weekly training sessions I normally do dropped in December as many people are out socialising more than normal or too busy at work trying to get as much work done before the Christmas break. If you have done none or very little exercise for some time, heading to the gym 5-6 x a week is not the answer. 2 – 3 x a week is enough to start again. If you feel after a week or two you wish to increase the frequency/intensity then do so.
Both of the above should NOT be seen as a chore. Look at this as a fresh start & a positive step towards a healthier you. This whole process should be seen as a long term investment rather than being “healthy” for a month & going off the rails once January is over, which normally results in gaining weight. This is a marathon not a sprint.
DO NOT BUY IN TO BS propaganda. There are NO short cuts with this. If there were, we would all being doing them with miraculous results. Prime example being, detoxes. Nobody did this until a few years ago, now a massive majority of the general public rush to this in January. Many of these claim 10lbs weight loss in a week, reduce/cure serious illnesses. If you like coffee for example, not having any for a month is pointless. You are depriving yourself of something you like but instead of always having 4-6 cups a day of it a day reduce it to 2-3 permanently. Your body does not need to detoxify from coffee you just probably need to drink less of it.
Eat a variety of foods. Eating a chicken salad or chicken, broccoli with sweet potatoes countless times a day / week is not the answer, it’s dull & boring. Make sure you are eating plenty of vegetables, foods enriched with protein & essential fats.
Eat real food. Many run out & buy loads of pointless supplements some of which make some bold statements in regards to their results. Protein shakes/bars are ok & very popular but try to get as much of your daily calories, macronutrients from REAL food.
YOUR BODY NEEDS CARBOHDRATES. Eating no carbohydrates is ridiculous & not healthy long term. If you are looking to lose weight, then yes, slowly reduce them but having none for weeks on end is not an answer.
Sticking to the basics in the gym. Adding squats to your training routine is far more productive than using a leg adductor/abductor machine. A squat will work the quadriceps & hamstrings in one movement which is a lot more functional to the body & will burn more calories.
My final point may annoy or upset some people but below are your kidneys & liver. Their prime function is to detoxify & cleanse your body. If they do not function properly you end up on dialysis or you die. Please do not think by drinking a herbal tea, taking a slimming tablet etc etc will do the same function as these 2 vital organs in your body.