Keeping any fitness plan on track can be testing even for hardened fanatics especially during the months of the year when we are ‘less on show’ and generally cover up more due to the colder conditions.
But this is when we can really put in a lot of good unseen work that can have a great effect not only on our health but our confidence too. Winter time and colder seasons are twined with colds and coughs that are natural to the time of year however keeping up with a good controlled fitness plan can help to ward off these common problems of the season.
If you think about the holiday seasons you will think about staying in and winding down with early nights and the heating on which does sound fantastic but too much of this can leave the body susceptible to more of the common coughs and colds as it naturally winds down too. Staying focused and active keeps the body’s natural momentum from slowing down which in turn keeps the metabolism at a higher rate and fatigue levels down.
As well as the healthy aspects of keeping up a winter program the fact that people you will commonly see everyday will not have seen your ‘Summer Bod’ since the last sunshine the effect of this unintentional unveiling in the new summer will give you a huge confidence boost and new , fresh incentive to push on through the next year and years to come!
As always diet and fitness go hand in hand and with that we will adding more delicious recipes to the site this year plus loads of workouts and of course words of encouragement to keep everyone on the same positive path to their fitness goals.
Till next time, drink more water 💧
Have a think about every time you might have had the urge to get fitter. Maybe you saw something on the TV and thought, yes! I will get up tomorrow, find a fitness plan and go get fit!! Only to end up 2 days later with zero enthusiasm and that wonderful buzz you had days earlier very far away. Well for a great number of people that aren’t used to fitness or working out this is very often the case due to over judging- 1: their own want to actually do exercise and- 2: From over loading the amount of exercise that they are doing right at the start of a fitness plan😑
The joy of realising that you want to get fitter and achieve a healthier lifestyle is often the actual killer of the new dream too because we take on too much at the very beginning!
Like most new scenarios we venture into, at the start we jump in with both feet only to soon enough become overwhelmed with all the new information and struggle to keep the excited edge that had initiated the process in the first place. The same happens with fitness, the initial buzz is amazing but the more information we receive on the subject the more we dilute what we practice and lose site of the actual reason for starting.
Creating a healthy lifestyle for now and our future selves needs to be seen as a marathon and definitely not a sprint.
Firstly, let’s try flipping how we initially go about our desire to be fitter and healthier.
Rather than jumping in with two feet, let’s just dip a toe in the beginning and do 1 workout a week for 4 weeks for just 20 minutes, that’s all but make sure that this workout is DONE! Pick a day and a time that you can stick to and start from there. The workout or cardio can be anything you like , your favourite exercises or ones you find easier to do are perfect because there will be absolutely no reason for you to talk yourself out of it.
MONTH 1- BUILDING HABIT
1 X 20 minutes favourite exercises a week
Length 4 weeks- Total workouts= 4
Allow a total of 30 minutes for a warm up before and a warm down after🤗
Although this might not seem much, the focus is on the completion of the session rather than the volume (amount) . With a very small amount of pressure on the volume you can add a manageable amount of fitness to any lifestyle or time restrained schedule.
The ultimate aim to this first step is to build a dedicated bond with the process. By taking away the usual factors that creep into keeping up with a heavy scheduled fitness program ( too busy/too tired/had enough/not enough time) you can have a good feeling about working out knowing exactly when you are going to be doing it, with no stress will make it something you will look forward to! (Maybe, that’s not guaranteed 😊)
Before doing any physical fitness make sure you are capable and in good health. Never work out or take on fitness programs when ill or feeling unwell. Always warm up before and warm down after.
Hydrate,Hydrate,Hydrate! Water is the best, so don’t forget it, before, during and after your workout!
We’d love to hear your thoughts on this and how you do on your fitness journey so leave us a comment, or if you want give us a follow for new posts straight to your inbox!
SAVORY CHICKEN RECIPE
On the last-minute rush? This tangy yet delicious chicken recipe will come together within less than half an hour. Check out the method here.
Course: Main dish
Prep Time: 0 hours 10 minutes
Cooking Time: 0 hours 40 minutes
Total: 00 hours 50 minutes
For beginner, intermediate, and professional cooks
- 1 tsp. ground black pepper
- 1 finely chopped onion
- 2 tbsps. olive oil
- 2 tbsps. lemon juice
- 3 tbsps. ketchup
- 4 skinless and boneless halved chicken breast
- 2 tbsps. soy sauce
- 3 tbsps. white sugar
Heat some oil then sauté the onions until golden brown
Preparing the chicken
Next, add the chicken in then fry until they’re golden brown.
Get the soy sauce, ketchup, sugar, lemon juice, and pepper, mix them up, then pour over the chicken.
Let it simmer for 25 to 35 minutes.
Best served with whole pasta, or steamed rice
A regular daily routine and a high intensity work out
Reverse Dieting – How To Keep Your Metabolism Fast
When the quest at hand is achieving a normal body composition (normal ratios of fat and muscle), dieting in order to lose the excess fat is inevitable.
However, a frequent occurrence after a period of weight loss, is the weight gain rebound.
This is often known as “Yo-Yo dieting” and it basically leads to gaining all the weight back in twice as less time as it took to lose it.
In this article, we’re going to give you valuable insight on how to keep the weight off after a diet, with one simple method – Reverse dieting!
Now let’s get to it.
Why Does The Rebound Happen?
Though you may associate weight loss with better looks and feeling better in your own skin, a diet really means starvation for the body.
The more weight you lose, the more you’re priming your fat-storing mechanisms, because the body perceives the deficit of energy as a period of starvation, as we just said.
Since the body gets less calories from food than it is used to, metabolic adaptations start happening.
In simple terms, this means that the body slows down the metabolism and what was once a caloric deficit becomes your maintenance calories.
The more time you spend on a diet, the more you have to decrease food.
So, How Can You Counter This?
If you want to preserve your metabolic rate, there are a couple of things you can do, one during the diet and one in the period after the diet.
Those two things are:
Though it may sound quite misleading, diet breaks are periods during your diet, when you bump up your calories back to baseline, maintenance level.
This helps your body keep the metabolic rate up and thus, prevents the risk of excessive caloric decrease.
Now of course, a diet break doesn’t really mean you can ditch the diet and totally go crazy on your food consumption.
Again, a diet break is simply a period where you consume slightly more food, in amounts that won’t lead to drastic changes in weight.
Diet breaks are best implemented every couple of weeks, for a couple of weeks.
For instance, if you’ve been consistently losing weight for 2-3 weeks, you can afford to have a 2-3 week diet break, during which you’ll consume at maintenance and train with a slightly higher intensity.
Though this will make the total time dieting longer, it will minimize the risk of a weight gain rebound.
After your diet is over and you reach your desired shape, you can’t just ditch everything altogether.
You have to understand that keeping the weight off is a matter of sticking to the same habits that helped you lose it in the first place.
While dieting implies a gradual decrease in your caloric intake overtime, reverse dieting is, well, the exact opposite!
After your diet is over, it is time to gradually bump up your calories and training intensity.
This will help you increase your food intake, WITHOUT risking a weight gain rebound.
The goal of a reverse diet is to help you increase your food consumption, without drastic changes in weight.
To do so, follow these simple steps:
Each week, increase your calories by 50-80 (Stacks up to ~400 extra calories in 5 weeks)
Workout to workout, increase your working weight, sets and repetitions
Just like your dieting phase, during the reverse dieting phase you have to still monitor your weight and if there are sudden changes, adjustments should follow. (i.e if you’re losing more and more weight, you should bump up food intake and vice versa – if you’re gaining too much weight, food intake should be decreased)
In many cases, reckless dieting leads to unwanted weight gain rebounds, that make all your hard work worthless.
To avoid this, you have to make sure that your deficit is not overly aggressive (up to 500 calories per day), while also including dieting breaks every 2-3 weeks of being in a caloric deficit.
After your diet is over, you should gradually increase your caloric intake and training output, while monitoring your weight and adjusting the diet as needed.
Ultimately, sustainable weight loss is a slow, gradual process which is supported with proper habitual changes, sustained even after the diet is over.
We know Weight loss and dieting can be a long , hard and mentally frustrating journey, but in general as long as you keep physically active and engage in a regular series of Resistance trading and cardio based exercise while eating a healthy and balanced selection of food groups that keep you in a small deficit there is no reason why you should not gradually start to see a difference in weight and body shape. The main factor in this process is time, it is all too easy to get disheartened by slow progress and go back to old bad habits but if you can be determined enough to stick to the basics then you will reap the rewards of a long term healthier lifestyle and will have enough behind you to make this your new normal. And remember to have at least 1 cheat day a week, not a total blow out day but just enough to look forward to, to keep you on the right path.
Have a great week and here’s to a healthier YOU!
We would love to hear from you about your journey to fitness, so please leave us a comment about your tips and techniques that helped you!