Getting 'in shape' and losing weight is a challenge that most of us face at some point in our lives! Our busy schedules can often leave a healthy diet and fitness at the bottom of the list but there soon comes a point where things can no longer be ignored and you think to yourself 'Something has to be done!!'
Making the decision to deal with the problem is the first step, so if that's what you've been thinking lately, well done! The next step can often seem a bit more tricky... something needs to be done, but what?
The 4 Point Plan for a Lighter Brighter You!
If you're going to make a change, you need to make a plan. The following 4 points should be covered by your battle plan to ensure you get the best out of your efforts and get the results you are looking for.
1. NUTRITION
What you eat will change the way you look more than anything else! 80% of weight loss and body transformations results are achieved by changing what you eat.
Try applying these 3 rules to your daily menu:
- EAT! Don't skip breakfast. Never! It kick starts your metabolism (how many calories you burn) for the day, so the sooner you eat after waking, the sooner your engines can get revved to the max!
- Try to stay away from DRY carbs. By this, I mean things like bread, pasta and pastry. Choose wetter options such as fruits and vegetables. They are much less calorie dense and will give you the vitamins, minerals and fibre that you won't get from the dry ones!
- Eat more protein. Aim to have a serving of protein with every meal. Protein burns calories just being digested, and also stops the insulin spike that carbs give you, which causes fat gain. More protein on your plate = less fat on you!
ACTION: Make a list of everything you eat today, and see what changes you can make using the 3 points above.
2. EXERCISE!
Exercise helps us to shape our bodies, gives us strength and energy, burns of excess calories and just makes you look BETTER!
Combine exercise for your heart and lungs (anything that gets your pulse up, raises your temperature and makes your breathing deeper) with exercises that target specific muscles to build calorie burning lean tissue and to lift and shape sagging body parts... e.g dips for your bingo wings, squats and lunges for your backside and thighs!
ACTION: Decide what kind of exercise you'd like to do, make sure it covers the above and.... do it!
3. ATTITUDE
You won't keep up with any changes unless you stay motivated and enjoy what you're doing! Keep your thoughts positive and don't spend any time thinking negative things about yourself or telling yourself this is going to be hard!
If you find it difficult on your own, try joining a group of people with the same goals as you. It can really help to have people around you who want the same things and can share your experiences with you and encourage you along the way.
ACTION: Define your goal and find others with the same goal.
4. EDUCATION
We should all know how to look after our bodies and it's not rocket science! Even personal trainers and fitness gurus weren't BORN knowing what they know, and you can learn for yourself exactly what you need to be doing. Find a place that gives you access to a professional who shares what they are doing with you, read magazines, use the internet, ask everyone for their ideas!
Knowing what AND WHY you are doing something makes following your plan a route to certainty rather than a blind leap of faith - it's much easier to keep going this way!
ACTION: Find yourself a guru, and get reading too!
If you can apply The Four Point Plan, you will be well on your way to the Lighter, Brighter You that you want to be!
Joanne Milsom is a leading Personal Trainer and Diet Coach who has helped thousands of people achieve their goals over the last decade. She is the author of the book Dumbells Are A Girl's Best Friend and creator of The 8 Week Diet Programme.
If you're looking to lose weight, sign up to Jo's free weekly newsletter at http://www.thephysiqueacademy.co.uk
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