6 weeks… let’s go!
Sometimes we want to do too many things at once. So this simple 6 week plan is to help you break down all the factors that can seem too much at once in order to gain a fitter lifestyle.
Week 1- Focus on your food
If you don’t fuel your body correctly then it’s not going to be able to perform. Our body needs carbs for energy. Protein for repair, muscles and are the building blocks for your bodies cells.
Fats for energy and brain function.
Most people are recommended to eat 40-60% carbs, 20-25% protein and 20-35% fat.
Try to get your 5 a day fruit and veg in. Make sure your not taking on too much sugar and drink lots of water.
Week 2 – Improve your sleep
Sleep is where our mind and bodies repair and restore. Not getting enough sleep can lead to overeating, depression and lose of brain function. 6-8hours sleep is usually recommended and for some 6 is fine, others (like me) need more like 7-8hrs. As we get to know our bodies we know what works for us.
Week 3 – Make exercise a habit
Go before or after work and make this a habit by repeating it. Don’t burn out by going 6 times then nothing. Pick days and times that suit you and repeat week in week out.
Week 4 – Stick to a simple a programme
Get a programme to follow that is designed for you and your needs. If your just using your mates plan then it’s not tailored to you and your needs and might not work for you. Get help from a PT.
Week 5 – Apply a progressive overload
Make sure you start to think ahead. In 4 weeks time you want to be doing either a longer duration or heavier weights or increased levels. Not all at once. Pick one and apply it. This week can you do 5mins cardio or up the level?
Week 6 – Make a permanent change
By now all the above is in place and just needs to be continued week in week out. This is now a lifestyle for you. One you have committed to and should now be easier to sustain. This shouldn’t be a quick fix, this is life. This is how to be healthy, fitter and function better.