Maintaining a fitness journey post January

9 Feb

So! You signed up to the gym on January first and went in a smashed out the classes and ‘did some machines’. February has arrived and you haven’t seen that ‘transformation’ the guys and gals online keep shouting about.

Let’s be honest - nothing in life comes that easily. You have to be ready for change and committed to doing the work.

If you want success there are universal constants that are unavoidable if you want to get results. Read on for the simple truths - spoiler alert, some of them may be painful!

If you are eyeballing your portion sizes - you will very likely fail.
If you don’t learn the value of the foods you consume - you will very likely fail.
If you think you can cardio your way to your target physique (and maintain it) - you will very likely fail.
If you don’t count your fluid calories - you will very likely fail.
If you track your calories completely and honestly including oils in foods, milk in drink etc - you will begin to understand what you are doing to your bodies - this is the beginning of success.
If you learn about how macros work You will start to understand which foods and drinks are fuelling you and which ones are sabotaging you (this will help you succeed):
- Carbohydrates - Energy.
- Fats - (saturated and unsaturated) saturated fats increase your risk of heart disease and stroke (they are found in beef/pork/dairy and processed foods like pizza and burgers and fancy desserts. Yeah, I know! All the things that are addictive and taste great (be aware and moderate your consumption).
- Unsaturated fats (these include omega 3 & 6) reduce risk of heart disease and stroke, reduce risk of Alzheimer’s etc, help the body absorb vitamin A, B and D (they are found in nuts/seeds/plant oils/avocado and fish).
- Protein - helps the body produce and maintain connective tissues and supports the growth and repair of muscle (the healthier this tissue is and the stronger your muscles are, the more of your calories will go to maintain your body versus storing unused in your body as fat).
- Alcohol - (whilst not a macro it’s worth being aware of the effects) whilst I’m not a killjoy and saying we should all be teetotal. Constant alcohol consumption or regular bingeing can lead to mental health issues from reduced grey matter, liver disease, heart disease /stroke and even a range of cancers (so be mindful if you find alcohol as your go to de stress solution).
- You will start to understand which foods and drinks are fuelling you and which ones are sabotaging you (this will help you succeed).
When you start eating towards a macro split you will balance the homeostasis of your body leading to better overall health and levels of energy.
Focus on hydration and drink more fluids (water), avoid energy drinks and stick to water or tea etc - add Ribena or similar if you don’t like the taste. Avoid too many caffeinated beverages like coffee after lunchtime as it can affect your ability to sleep properly. Fact: nearly all of my new clients under consume water by at least 30% every day when I check their levels, and the likelihood is that you don’t drink enough water either.
Sleep properly. No phones before/in bed aim for a solid 7 or more hours a night (8 is the optimum). If you train hard and fuel your body with adequate nourishment and hydration those 8 hours are where your body repairs and builds new muscle fibres. The less you sleep, the less ‘gainz’.
Find your intrinsic motivation. If your reason to train is extrinsic (from an external source) ,such as,approval of others, winning a prize or a bet. It’s very likely you will fail because once you get there you will likely slip into old habits and possibly go back to a worse position than you started. However, if you find an intrinsic motivator ( I want to be able to travel and be active when I’m Older, I don’t want diabetes, I want to be around to play with my grandkids, I want to set a good example to my family, etc) that is a deeply personal reason and you will very likely make a lifestyle change rather than “go on a diet”.
Get a calorie counter and record everything you consume for at least a month. These will give you a warts and all view of just how many calories are in “just a mouthful of this” and “a pinch of that” This is not hassle! It’s called education and having the knowledge of what your food contains gives you the power to choose to change it.