When most people start a weight loss, general health or muscle building program they often forget about these 3 essential things
I know what you are thinking. Here we go again someone else banging on about how abs are made in the kitchen or its 80% nutrition and 20% exercise. Blah, blah, blah! Well I'm not even gonna mention nutrition and changing eating habits in this blog. Why? Because most people who are starting out on a health and fitness kick are usually not ready for that. They might think they are but they are not! And that's why it doesn't take them long to fall off the wagon, leaving all their efforts nul and void and maybe even getting a bit fatter in the process. So for me, the 3 things we talk about in this piece are the foundations of good health and nailing these 3 things before you start changing your eating habits will make you far more successful at doing so on a long term basis.
1. Training Consistency
People often want to make changes to their bodies and do 1 of 2 things with their training. They go off too fast, try to train every single day thinking that more is better. When you are just starting out, this is not the case. As we have previously mentioned a loads of other videos and articles is that 3-5 sessions per week is the optimimum training volume to allow you to make improvements in muscle mass and cardiovascular health.
DO NOT TRAIN FOR FAT LOSS OR TO BURN CALORIES!!! This is not what your workouts are for. You are in the gym to do 3 things.
TIP!!!!! If you are just starting out, timetable in 2-3 workouts per week for the first 3-4 weeks, After week 4, try to consistently hit 3-4 sessions per week. Once your body is feeling fitter and more conditioned then 4-5 training sessions per week will give you the best possible restults. Always timetable in 2 rest days for muscle groeth/repair and bgeneral recovery.
CONSISTENCY OVER TIME IS THE KEY TAKEAWAY HERE!!! MAKE YOUR HEALTH A PRIORITY AND UNLESS YOU ARE SEVERELY ILL, LAME OR DYING, THERE IS ZERO EXCUSE FOR NOT TRAINING A MINIMUM OF 2-3 DAYS PER WEEK
The amount of water you drink has a huge effect on how successful you are at changing your body shape. Drinking lots of water helps literally every bodily process function better. It helps improve everything, your cognitive function, your sirit and mood and your day to day physical performance.
We should aim to drink at least 2-3L of water per day. Yeah, you are gonna piss like a race horse for about 3-4 weeks but stick with it because there are absolutely loads of advantages to staying prperly hydrated. Check em out:
So yeah... You will be stopping by the loo a bit more often. But a few extra pisses in a day has got to be worth all of that stuff. Doesn't it?
... Or in this instance, SLEEP! Sleep is the single best recovery tool we posses. It is also the single best thing we can do to help keep us in a good mood. Let's face it. Everyone turns into a big cranky pants when they are tired don't they? And when you get tired mid afternoon because of a shit nights sleep, it's biscuits, crisps and sweets from the vending machine we turn to isn't it?
So study after study, after study has shown us that in order to function optimally as adults we need somewhere between 7-9hrs of sleep per night and that is the target we should be aiming for. If we are training hard on a consistent basis then up to 10hrs of sleep is optimal. So let's really strive for that minimum bench mark of 7hrs to get all the benefits which include:
So there we have it. If you have tried to diet or stick to exercise before, chances are nobody told you or you didn't focus on this stuff. So next time you want to make real changes to your body and lifestyle, don't rush head long into another fad diet or try to survive on 500Kcals per day. Take your time, build up your training slowly and build consistency, start drinking water to stay hydrated and focus on getting a good night's sleep. If you can do this, dieting for weight loss or increased muscle mass becomes a million times easier.
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Darren has over 10 years experience in the fitness industry as a personal trainer, sports injury therapist and most recently as an educator to other trainers. Originally from South Wales, he went to Liverpool University to study Sports Science and liked the city so much, he decided to stay. Since finishing his degree he set up a thriving personal training and injury rehab business which continues to this day. He has recently moved over to Denby Dale in West Yorkshire and has opened Faster Fitness Solutions, a multi-purpose training and rehabilitation facility located in the heart of the village.