Summer’s on its way, so beat the last minute panic and start getting beach-ready now. Summer bodies are made in the winter! If not now, when? Let’s seize the day and follow these 10 tips to get fit, not just for summer, but for good.
Get your head in the game.
Perception is everything when it comes to getting fit, you’ve got to enjoy the process and love yourself all the way. Getting fit because you “have to” or because you “look fat” already associates the process with negative thoughts. This kind of mindset will probably go through excuses like “it’s not fair, everyone else loses weight and gets fit and I stay the same”. Whilst this may be true and some people are blessed with faster metabolisms than others, this type of perception of fitness leads to urgency and helplessness. Getting your mind on track to enjoy the process by practicing patience, consistency and resilience will help you to get to your goal and not give in, however long it takes.
Getting in the right mindset can work wonders ……..
A goal written down becomes a plan, or so they say. Tailoring your goals to work out exactly what getting fit means to you and what you want to happen is great motivation and also perfect for making sure your taking the necessary steps tos progress. When setting a goal, try not to beat around the bush, set it straight. Instead of “I want to get fit” make it “I want to be fit enough to run 5k in under 30 minutes”. SMART goals set you up for success. To learn how to set a SMART goal see here: https://www.sundried.com/blogs/training/71987397-how-to-make-your-new-year-goals-achievable
Track your activity
Put a figure on it, what can’t speak can’t lie. Nowadays a new activity tracker is released every 5 minutes, so you have plenty of choice. We’ve reviewed some of the best trackers out there. A fitness tracker will help you to make sure you're getting in enough activity to achieve your goals. Advanced watches can track heart rate for those who are deeper into their fitness journey, but a basic watch will help you to monitor your daily activity by counting steps, distance and calories.
Count your Macros and (Micro nutrients)
Counting macros has grown in popularity over the last few years and will continue to do so. Why? Because it works. Knowing what goes into your body means you can calculate what rewards should come out. Counting your Macros can also help with portion control, ensuring you eat the right amounts of food. At it’s simplest, if you eat more calories than you burn, you’ll gain and if you eat less calories than you burn, you’ll lose weight. Counting Macro’s requires effort, weighing food and entering it into a diary to such as Myfitnesspal to check its nutritional credentials, however the time is well spent as it can help you really tailor your eating. Plus if you do slip up with one meal, you can know how to adjust your eating pattern for the rest of the day to compensate and therefore not fall off track. Counting your Macro’s can also help with your mindset, if you tend to think “just an extra little bit won’t do any harm”, most of the time you may be right. But if this is always your outlook, those extra 50 calories at each meal soon add up to the 250 you burnt during your workout and so your results will be stuck.
Drink more water
Our bodies are composed of roughly 60% water, so when we’re not getting enough, we’re likely to feel it. Proper hydration contributes to increased athletic performance. Water composes 75% of our muscle tissue. Dehydration can lead to weakness, fatigue, dizziness, and electrolyte imbalance. Aim for a minimum of 2 litres of water a day, although if you’re training hard, remember you’re sweating and so keep extra hydrated.
Get a training buddy
The right training buddy can add that little bit of a push and the extra motivation that you need to get fit. Arranging to train with a partner means you will be less likely to quit, as you have someone other than yourself to let down. A training partner can also check your form, spot your lifts and come up with new ideas for training routines. It makes training that extra bit more social and no need to worry about having enough charge on your ipod!
Get active outside the gym
Let’s take it back to the dark ages and avoid help with transportation as much as possible. Take stairs, walk to the shops, cycle to the gym, carry your shopping rather than push around a trolley, carry the kids, carry your car if you have to. Do whatever it takes to keep more active. Moving more throughout the day can help you live longer. How can you make that work with a desk job? Try EHOH (link), every hour on the hour, by spending as little as a few minutes getting your heart rate up you can reverse the damage of sitting. You could even try adding walking meetings to your regime, helping your clients and colleagues keep fit too.
ZZZZZZZZZZZZ. According to a study by Annals of Internal Medicine. In the study, dieters were put on different sleep schedules. When their bodies received adequate rest, half of the weight they lost was from fat. However when they cut back on sleep, the amount of fat lost was cut in half—even though they were on the same diet. They also felt significantly hungrier, were less satisfied after meals, and lacked energy to exercise. Overall, those on a sleep-deprived diet experienced a 55% reduction in fat loss compared to their well-rested counterparts.
Get the right activewear
Your activewear and your training should be a match made in heaven. The clothes you wear should give you confidence and compliment your training. The wrong training gear can leave you smelly and dripping in sweat. Easily enough to put you off your next session. Technical fabrics are designed to perform, they won’t leave you feeling heavy or soggy. Read our guide on how to buy activewear.
Give it time
Results take time, just because you can’t see your body changing on the outside, doesn't mean it’s not changing on the inside. It’s hard to stay motivated when it feels like nothing is working, but hold tight because one day you will see a difference. Ladies, time of the month plays havoc with our hormones, messing up your mindset and your progress. Try to keep focused, remember weight and bloating is affected by hormones and keep at it. Do a Jess Glynne, “Don’t be so hard on yourself”.