Updated: Apr 27
Summer is closing in, is it time to get the sweat on and take the top off...
The seasons close in faster than usual it feels, which means we are off schedule, there's no time like the present to get your body where you want it to be. If you have the determination there's more than enough time to be beach body ready.
Many of us assume getting a good body is all in the free weights and big lifts, not at all, it's vital to train smart which means reminding ourselves that diet is probably more important than the workout itself. You could be lifting and running more than anyone you know, but still have love handles because of a poor diet. Eating properly, however, will sculpt your body whatever shape you are, not only will you look good, you will also feel good which is very important. You will have more of a glow and feel nourished with goodness, this is what happens when we give our bodies what it needs.
Firstly find your main body plan, if your goal is to shed body fat then you will need to cut calorie intake, which in simple terms means consuming less each day than you are using up. A great rule to bear in mind is to increase protein intake, around 2g per kg of your overall weight.
More lean meats
Good proteins are how your body rebuilds muscles after they have been worked out, which will, in the long run, make them much stronger and of course bigger. Some really good meats to remember are chicken, lot's of fish, turkey, these are all very lean meats.
Bye Bye sugar
It's never easy cutting sugar, but it all depends on how much you want to achieve your ideal body and health. These sweet snacks will ruin your diet and there's no other way of saying it. Artificial sugar will do much more harm than good, so replaces them with natural goodness, cut the sugary drinks and swap for tea or water, cut the doughnuts for banana's or fruit.
Water is key along with healthy tea
The more work you put into carving your body the more you will need to keep the tank full, which includes water, fluid intake is vital every day and even more so now. There are huge benefits linked to healthy green tea's or even lemon & ginger, they will help your body burn more calories and support your metabolic rate, which in simple words means you will lose fat faster and start to see changes. It's best to drink 2-4 litres of water a day, if it's a bit boring for you pop some real lemon in there for antioxidants, you will see a change in complexion and also mood! Remember our bodies are 2/3's water...
Don't forget the veg
When you look at fruit & veg you will notice the strong colours, remember that the stronger and brighter the colour the better it is for you! There's a huge selection of superfoods at a minimal cost like broccoli, which is packed with antioxidants and fibre, low calories bulk and this will help cut cravings for the dreaded sugar. Give it a go, head to the supermarket, pop the bright coloured foods in the basket and try, you will see a difference.
What about carbs
Carbs are not all the bad, they're always called out being the bad guy, but the truth is we need carbs to transport protein to our muscles, however, this does not mean Mcdonald's and deep-fried mars bars. Your best bet will be to implement sweet potatoes, rice and some low- fat noodles, eating carbs once a day should be enough depending on how much you are working out, it all depends on the amount of energy used. As you know carbs will provide energy but must be balanced.
What about snacks?
Let's go nuts for nuts, if you could see what these bad boys did to your health you would eat more we promise! Forget the chocolate, forget the crisps and make a bowl of mixed nuts, they're swarming with healthy benefits. Nuts also contain protein which means you will also be building good muscle as you munch, give it a try for a week or two.
Meal prep saves time
Meal prep is very "cool" and more importantly, it's smart, why is it so smart.. well firstly on a Sunday you can enjoy cooking up some healthy treats for the week, it will take a few hours but save you about 8 hours of cooking a week. Imagine opening the fridge, popping a healthy meal in the microwave which is homemade and not having any washing up, we could go on. This also means you will snack less whilst cooking as it will be ready in 4 minutes, give it a go, take a mini Tupperware out each day with fruits and nuts too.
Combining both diet and proper exercise will speed up your journey to achieving a healthier body. If you want to shed fat, tone up and look better in the morning mirror then do both properly to see results.
What about weights
Don't think you need to be in the gym for hours on end if you are you're wasting precious time and probably texting anyway so forget that. Try and keep your workouts under 50 minutes, with shorter breaks to get your heart going. Big muscular movements will use a lot more energy and will increase the number of calories you burn.
Compound lifting is when we use multiple muscles in one exercise, which means you will be building more muscles than isolation exercises. Here are a few of the most important exercises, Squats, bench press, deadlifts and military presses. Not only will they build muscle and burn fat they will also work your core as you are using your inner core muscles to stabilise, but it's also a win-win.
It's easier said than done, waking up early can be hard as it is, however, the results will be incredible. A few ways to convince you to do this will be easy, firstly you will feel a lot more energised throughout the day, your body will respond better to weight loss and the blood will be pumping so you should look healthier.
Some know these as Hiit workouts or circuits, well if you know about them you're a step ahead, they really work. The high-intensity workouts will shock your body and get everything working, including your heart rate. Mixing up different circuits can include bodyweight exercises and cardio, running bursts, cycling sessions, hill sprints. All we can promise is that if done properly, the results will be incredible.
Always consider a PT
Seeing the change in your body will not always be a walk in the park, it will be hard and tiring but totally worth it! Sometimes finding motivation is the biggest problem, and I'm sure we can all relate. Hiring a personal trainer will be a rock for you, not only will they show you how to exercise properly, but they will discipline and motivate you, they will be a secondary reason you are making these changes. There's nothing worse than letting down a PT who has really been helping you, so consider it.
Don't bother weighing yourself
Some may be aware that muscle weighs a lot more than fat.. so why bother weighing in? the scales can really be damaging and pretty useless at times, affecting your mind rather than your body. Try taking pictures and logging them every week, because the truth is, you will see results pretty fast if you follow this properly. Doing so you can make adjustments and also visualise what you need to work on next, you've got it so go get it!
MY FRENCH COACH | SAM NEAME