It’s the month where people are most motivated to train and eat to become a healthier version of themselves. It’s often the month where gym goers start their journey to reach whatever goal they have set. For some their journey might only last a few weeks, for others it might be the start of something that becomes a part of their daily routine for the next 50 years.
My goal with this January blog is to give you as much advice, tips and information regarding training and nutrition so that you achieve the most from your health and fitness journey. If you take on board the facts I’m about to give you there should be some very noticeable changes to your body, these changes will keep you motivated and therefore keep you coming to the gym. I’m determined to make sure as many of our members as possible get the results they want. I’m going to list them in importance (in my opinion), I hope you’re ready for some knowledge bombs!
Track your calorie intake – If you want to lose weight you need to be in a calorie deficit, if you want to gain size and muscle you need to be in a calorie surplus, it’s as simple as that. No matter how hard you train if your calorie intake isn’t correct for your goal you will not reach it. You can track your calories using an app called MyFitnessPal.
- Progress your training – You must do a process called Progressive Overload if you want to improve any aspect of gym training. Increases in strength, stamina, the way you look etc are all achieved by progressive overload. All you need to do is track what weight you are lifting on your resistance exercises and/or what levels you are doing on your cardio machines. When you feel the exercise getting a little bit easier, you need to up the resistance or levels by a small increase. If you keep doing this over a long period you’ll be amazed at how much you improve. You can track your exercise levels using many apps but the one I use is called FitNotes.
- Be Consistent – If you aren’t consistent with your training or nutrition you will not get anywhere. It’s very important that you come to the gym regularly, I would recommend 3 times a week or more. It’s even more important that you eat well consistently too, make sure you eat well 6 days a week and give yourself 1 day where you relax about it a bit but don’t over eat too much on that day or you could ruin all your hard work from the previous 6 days.
- Make things manageable - Manageable, Realistic, Achievable, they all mean the same thing when it comes to fitness. Basically what we mean when we say this is make your gym sessions something that you can add into your daily routine and make your nutrition not feel like a diet but a new way of eating that you could do every day for the rest of your life. You don’t have to train for hours and you don’t have to put yourself on to some fad diet that starves you. When it comes to training ANYTHING is better than NOTHING, a quick 20-30 minute workout is incredibly beneficial and we can all squeeze in a 20-30 minute session into our day. A little thing each day can turn into a massive thing over a year. For example if you did 20 pull ups a day and you weigh 80kg you will have lifted 1600 kg that day, if you did that every day for a year that’s 584,000 kg, that’s over two times the weight of the Statue Of Liberty. You will obviously become a lot stronger doing that. It would take me less than a minute to do 20 pull ups. Just shows something really small can snowball into something huge.
- “Let your enemy be your energy” – one of my favourite quotes by one of my favourite people (Ant Middleton). What he means by this is let whatever is making you try to improve your health, fitness, strength, image etc drive you on. It’s like if someone says you can’t do something use that person or that comment as your energy to keep you going, to push you through the session, to keep you coming to the gym regularly, to stop you from going home when you should be going to train etc. Whenever you’re close to giving up just think of whatever made you want to change yourself and tell it “I’m going to show you”.