New Year’s Resolution: Build a Hot Body - Part 1
92% of those that make New Year’s Resolutions fail. That is around 1/10 people who actually succeed and follow through.
The data shows that by March, majority of people revert to their old ways, is it lack of motivation, lack of seeing results or lack of support? We have spoken with our clients and notice the same trends appearing, the answer is somewhere in all 3 of those points. We all aim to be the best versions of ourselves and yet find ourselves frustrated and de-motivated. We thought we would share what we have seen works in clients that do succeed and we hope it gives you a little more motivation. Some of these are staples in our fitness routines.
Having the right mindset sounds a bit cliché but as much as we have tried all the other ways, getting this right first is the only way forward. What do we mean by mindset? Making a conscious decision to make a change, deciding that you will prioritise fitness over excuses. We take the 80/20 approach and recommend this to diet, training and sleep. You can have a look what we mean under each one of these pillars below.
Make your goals specific! One of the most popular ones tends to be around the way you look. Most of us are trying to lose weight correction – fat. Regardless where you are and where you are starting from having targets and a plan will help you get there. We will use this one as our example.
Let’s be a little more specific, if you are brand new to exercise, start with walking 30 minutes a day and build up to an hour, slowly move up to jogging and eventually to HIIT Sprints. It also helps to be aware of your starting body fat position, since you are targeting fat, not ‘weight’ so then you can monitor your fat loss progress.
To do this, you need to know your body composition, if you have joined the gym, most gyms have a scale that can scan – make an appointment with your personal trainer for introduction session. If you do not have access to the gym, we recommend checking it via one of these methods.
Yu can aim to lose 1-2 pounds per week, slow and steady really does win the race here.
You might have heard the concept of calories in vs calories out so we won’t spend too much time on this. Just summarise that to lose fat you need to reduce your calories you are consuming. Let’s get to the action part of How.
Once you measure your current body fat and lean body mass, you need to calculate the Macros that you should be consuming (Protein, Carbohydrates and Fats). You can do it here. Once you understand your daily requirements and have a set calorie goal – download MyFitnessPal or start a food journal. To be absolutely transparent here, we struggled the most with this part too. Tracking food seems a bit like a chore, but it takes 3 weeks to develop a habit, now it takes 2 minutes to log and it is a strange feeling to be guessing instead of tracking.
Simple answer is if you don’t track what goes in, you are just guessing. Over the years we found that strict dieting is too limiting and can get dull. Clean eating does not mean you eat no Carbs or chocolate or cake. You can still do clean eating as long as it fits your macros. By tracking what you are eating, you feel less guilty about food, because you know how many calories you can ‘play with’. For example – you have hit your protein target and still have 400cals left; your boyfriend asks if you want to have some Jaffa cakes with him? Why not have a couple? The key is moderation, which is why your mindset is still the number 1 priority of fixing. If you are someone that struggles with Step 1, you are guaranteed to fail at step 2.
Our tips for helping with mindset - pick any of the below, or mix and match:
- Health Coach
- Personal Trainer
- Nutrition Course
- Healthy / Raw / Vegan food cooking class
This will require investment, but you can either invest in this or pay for your medicine years later. Having any one of these guys will help keep you accountable, just make sure you pick the right person who will truly add value. You can also try doing this with friends, but make sure they will not drag you down with them – pick wisely.
If you already have these 2 steps nailed stay tuned for our next article.