So everybody wants to loose weight at some point in their lives. Maybe even several times in their lives due to overindulgence or just lack of commitment to gym/ healthy eating habits for a while.
What we eat affects our shape. We all feel a little bloated after eating too much and this can affect our body shape, if we eat too much sugar its on our waist lines, bread makes us bloat, veg and fruit can make our skin look better.
My biggest problem with my clients is alcohol. Its adds extra calories to our daily diet has 7kcal per gram and yet gives us no nutrients. It has no carbs, fats or proteins to process or use it just adds calories. I cannot stress enough how much alcohol needs to be addressed if wanting to loose weight or maintain a healthy body weight. “Beer gut” was not just plucked out of thin air.
Portion size needs to be looked at aswell when trying to loose weight. Here are some pictures of portion sizes to keep to. Have you been eating more?
Snacking on cakes and biscuits here and there is never going to help your waist line either. A few biscuits three times a week can add as much as 300kcal – 400kcal a week adding more than a days calories per month. Fruit is a great alternative or vegetable sticks. Keep these handy for when hunger strikes or the biscuits at work get passed around.
Learn to say NO. Our problem Is we give into peer pressure too easily. Saying no isn’t going to make anyone like you less, if anything most people will admire you for your determination and the ability to resist. Say no more than once aswell don’t give in when they ask you again, just smile sweetly as they accept and move on, as you have just conquered a habit.
Another bug bear of mine is women that are scared to lift weights. Weight lifting is not to be bypassed, how do you expect your arms to be ‘toned’ and have defined muscle if you don’t do weights, or even body weight exercises?! How do you expect your body to burn calories if the muscle that burns those calories is not strong or conditioned?
When your older your muscles deteriorate each year, and this can be reversed a little with weight training.
Gives you more energy
Reves metabolism up
Improves joint stabilisation
Increases bone mass
Lowers cancer risk
Helps you sleep better
Reduces resting heart rate and decreases blood pressure
Improves co ordination and flexibility
Helps you to live longer
These are all things that go one when you start weight training a few times a week, add two 30minute weight training sessions to your workouts. If you are doing body weight exercises add in some dumbbells to make it even more effective.
Try this circuit workout below and remember If you need anymore guidance or help please contact me on my contacts page and leave me your details.
Do each exercise for one minute and repeat circuit 2-3 times for a full body workout.
- press ups
- Alternate lunges
- Bicep curls
- Tricep Extension
- Shoulder press
- twist and punch
- Bent over row