There is definitely time to get fit or fitter, especially if you’re coming from a starting point of little or no fitness because in the first four weeks the adaptations you go through are impressive! As for losing weight, well everyone is different. Some can see visual changes as early as four weeks but for others it may take 6, 8 or 12 weeks before really seeing the changes. You will of course feel different first of all and it is this that makes us feel better about ourselves and we radiate a certain glow through our energy and others will pick up on this and pay compliments. This is what we can aim for in four short weeks, but how?
Attack, attack, attack!
Yep. Up your game and attack your fitness. Make sure you get to the gym or workout at the very least 3 times per week. It’s not just getting it done, it’s what you do as well, so make sure your workout is delivering maximum fat burning potential. Include the following:
Cardio HIIT Training: Get out of your comfort zone at your top speed for 30 seconds followed by a period of working rest to recover, then repeat until you have reached 30 minutes. You can do this on a bike, treadmill, summit trainer, rowing machine, swimming and of course running. Make sure you keep moving in your recovery time though!
Use free standing weights such as dumbbells to pack a punch in your resistance workout. If you’re in the gym the fixed machines are good but only at activating the muscle they are designed to work for. In the case of free weight exercise you’ve got it all going on so your chances of boosting your metabolism are far greater. You just need to be mindful of working to correct technique so get a member of the gym floor to show you. Include all over body exercises such as Squats, Press-ups, Lunges, Back rows, arm raises and core stability work such as leg lifts then add resistance to make it harder. If you are new to exercising aim to complete 2 sets of 15 reps. If you are a more advanced take your sets up to 3 x 12 reps and incorporate instability and multi directional functional exercise. You should feel fatigue in the last quarter of each set. If you are unsure of anything make sure you seek help.
Remember to warm up and cool down thoroughly to prepare the body for exercise and return it to normal afterward.
Note: This is general advice and may not be suitable for everyone. If you are over 50, pregnant or have just had a baby, disabled or under 16 you should seek professional advice from a fitness or health professional before starting any exercise programme.
It’s not just exercise that helps us get results, our diet plays a major role so we need to look at some sure fire ways to get into full on fat burning mode:
Cut out all refined sugars. This includes fizzy and cordial drinks, cereals, white pasta, rice and bread, sweets, cakes and biscuits. Sugar = fat and if you want to lose fat you need to stop eating these types of sugars, besides which they are responsible for disease.
Cut out Caffeine. You gotta trust me on this, caffeine has a direct link to sugar in the body. Sugar = fat so cut out Caffeine and decaffeinated products which have been heavily processed. Hot lemon water, herbal and fruit infusion teas are great alternatives.
Cut out processed foods and harmful fats. Yep. Processed foods such as ready meals, and packaged foods not in their natural state are full of harmful sugars, fats and other ingredients the body doesn’t recognise and we need them out of the diet to stop them messing with our metabolism. Ditch margerine, sunflower oils and low calorie sprays which are harmful fats that damage our cells.
Instead, focus on clean eating. Include fresh fruit and vegetables, protein such as meat, chicken and fish and eggs. If you are vegetarian, beans and lentils, seeds and nuts contain good sources of protein.
Choose good fats such as avocado, nuts, oily fish. Go for full fat natural or greek yoghurt rather than the low fat sugared varieties. Use Olive oil and extra virgin olive oil for dressings and coconut oil for cooking. Your body needs good fats to function but also taking on good fats will help you burn fat faster!
Get a variety of whole foods and prepare from scratch – you’ll be amazed at what a difference this can make in just four weeks.
Finally and above all, make sure you are drinking enough filtered water at least 2 litres per day. Not only to avoid dehydration, but to boost weight loss. Yep. Water, lots of it J
Note: This is general advice and may not be suitable for everyone. If you have any allergies or other such food intolerances consult a Nutritionist or Dietician.
Good luck! If you need any further advice or have any questions please feel free to drop me a line at email@example.com