Hello, and welcome to mid-January. Wait. What? Yep, here we are almost half way through the first month of the year!
So, how are your resolutions progressing? Have you stuck to them? Struggling perhaps? Or even fallen off the wagon altogether?
Fear not! For I am here to help rejuvenate your approach to your resolutions and help you succeed! – PLUS we still have 50 weeks to absolutely smash it.
I’m Adam, from AK Athletic (soon to be AK Active), and believe me, in terms of health and fitness, I’ve either been through it all personally or I’ve supported somebody who has been through it! I hold six bodybuilding trophies to date, and know a thing or two about staying in shape it would seem. Don’t worry though, rabbit food, chicken and asparagus with white fish isn’t my bag…
Oh, I’m also a project manager at the biggest car manufacturer in the UK (guess who). So if I can do it, you can too!
Check out my 10 pointers below to help you stay on track and absolutely smash your New Year’s Resolutions.
- Don’t go to the gym too much
Did I really just say that? Yep! Why? Because if you go absolutely balls out during the first few weeks after doing not a lot, you are going to feel broken.. DOMS, or delayed onset muscle soreness will kick in and simple tasks like sitting on the toilet will become excruciating! This may damage your approach and you may feel disheartened.
Instead just ease your way into it. Start by going no more than 3 times per week. Don’t exert yourself too much and let your body and mind get used to the process. This is a new routine that we are trying to develop remember, therefore we have to make it as enjoyable as possible.
- Don’t diet to extremes
Too many people do this! Instead of putting all of your eggs in one basket, extreme dieting is like taking all of the eggs out! There is nothing left! If you remove too many foods from your diet, your body will eventually plateau, and you will have nowhere to go. That is, if you make it to a plateau. You see, if you restrict the foods that you love and cut them out, you arrive at cravings and a higher chance of you falling off plan. Instead, keep the foods in that you like, but work on reducing portion size.
- Don’t believe the hype
Skinny tea, Bootea, ice water, lemon water, ketones, Herbalife, waist trainers. Just no.
- Eating at night doesn’t make you gain weight
This is an age old myth. Some people have lifestyles that mean they have to eat late. That’s absolutely fine! It’s about how many calories you consume across the day, not when you consume them.
- Don’t starve yourself
Just like point 2. Starving yourself will only lead to cravings. Take this for example. You eat nothing for breakfast. By the time mid-morning comes, you’re starting to get hungry and you head to the coffee machine like your colleagues who are also on diets, queuing up for a sugary coffee that will give you an energy boost but see you crashing again by lunch. Not good. Most of us work hard for a living, you need your body to perform. So fuel it adequately!
- Carbs are not bad
Low carb this, low carb that. “I’ve cut out bread, pasta and rice” – Why? Carbs are amazing, they are tasty and believe me, there’s no need to cut them out. Who would want to live a life without garlic bread seriously?
Remove carbs from your plate and what do you have? You have a big hole in your plate. Obviously, now there are less calories on your plate and so there is more of a chance that you will lose weight! Again, focus on reducing the portion of food rather than removing something completely.
- Fats are not bad
Another age old myth that people are starting to wake up to. Fats are critical to us to maintain healthy hormone levels, to deliver vitamins to our cells and to protect internal organs, and so should never be cut out of the diet. So what’s good and what’s bad? As a general rule, the bad fats tend to be solid at room temperature. Apart from Avocados of course, they rule.
- Don’t be scared to lift weights
This is one particularly for the ladies and the stigma that comes with weight lifting. It will not make you build muscle, as you don’t have the same testosterone levels as a man. Instead, it will add brilliant tone and shape to your body. Plus, try big compound moves such as squats and deadlifts to really burn those calories!
- Plan your workouts
No more wondering around the gym wondering what to do. Write down your workout before you go ahead and do it. This will help you stay accountable and strict, meaning you will make better progress. You can also log your workout and try and beat it next time! Remember that this year, it’s just you vs you. Don’t worry about anybody else.
- If you’re new to the gym, learn the ropes
Get a PT to show you how to lift safely, this will hugely benefit you! Too many people have said to us, “Oh I just went in and wandered around.” It’s well worth the investment and will help you transition into your new health and fitness routine much more smoothly.
And there you have it. Seems simple right? But believe me, these points are SO effective. If you’re still struggling then drop us a message and we will be happy to help! Our speciality is transforming bodies and bringing out confidence in people to help them live happy, healthy, sustainable lives.