So New Year’s Day came and no doubt you were all full of inspiration and dedication to turn 2012 in to the year you finally shed those pounds, got fit and toned up.
Now a month in and how is it going? Cold weather stopped those runs? Gym visits becoming more of a task? Not getting the results you had hoped for? Or have you put it off all together!!
Well it doesn’t have to be such hard work, there are hundreds if not thousands of ways, little things you can change or do, that will get you off on the right foot, increasing your activity, helping your body to burn more energy, getting you fitter and more healthy a little bit at a time.
So here are some everyday ways to burn more energy and help lose fat:
- A simple 5 minutes circuit of squats, press ups, sit ups/ crunches, lunges, tricep dips and alternating leg raises, before you jump in the shower in the morning will help get your heart pumping and you don’t have to leave your bedroom to do them (email me or use the contact form, for a morning, equipment free workout)
- Turn the shower as cold as it will go for the last couple of minutes, this gets your blood circulating and your metabolism fired up!
- make sure you eat breakfast and make it a protein based breakfast (eggs, natural yoghurt, kippers, protein shakes). The protein provides a source of energy for the body to start the day up and running with, helps keep you feeling full for longer and regulates your insulin levels throughout the day (preventing cravings)
- take your fish oils/ krill oils/omega 3 tablets, as well as doing wonders for joints and brain function these have been proven to help weight-loss through hormone regulation.
On your way to work
- Walking – to the tube, and/or from the tube
- get off the tube or bus a stop earlier, 2 stops earlier and walk the rest of the journey, or walk to the 2nd/3rd stop on the way into work.
- get off the tube/ bus a few stops earlier and use a Boris bike for the rest of the journey
- take a different route to work that takes you to the other side of a park and walk or ride a Boris bike through the park for the rest of your journey
- stand on the tube or bus and try to balance using your core muscles (try not to fall onto anyone)
- Pack a rucksack with some bottles of water to make the walking harder for you if you do walk
- if you drive park further away, share a ride with someone and both start walking together
- use the stairs at work, up and down, or if you work on the 78th floor at least get out 3 floors before and try and increase this over time
- use a toilet on a different floor and walk the stairs every time you use it
- stand up every time you make a phone call
- go for a walk at lunchtime, go with a friend make it a meeting/ discussion time (pack a pair of flat shoes if you need to)
- walk to clients offices
- Spice up your lunch, spicy foods have been reported raise the metabolism by up to 50% for up to 3hrs afterwards.
- Fidget, this has been proven to burn calories throughout the day. So wriggle, tap your foot or rock your chair…just try not annoying your colleagues too much!
- Graze on healthy snacks throughout the day; take a lunchbox full of salad, seeds, nuts and lean meat to pick at. This will prevent you from getting hungry and also keep the metabolism fired up at your desk.
- Drink lots of water, and drink green tea. The caffeine and the antioxidants in the green tea are proven to help keep the body burning elevated levels of energy.
- do a lunchtime class or bootcamp, get a personal trainer for a 30-45 minute session, most are willing and will train you in pairs and small groups at work if you need to!
- DON’T drive to the supermarket/ local grocery store, even if it means you have to do more frequent but smaller shops use a bike or walk.
- avoid the pub after work, or try to stick to soft drinks (remember fruit drinks are full of sugar, so not too many of these)
- organise a game of 5 a side football/ netball after work with your colleagues, there are plenty of pitches and parks in and around the city, start a running club/squash club or find a gym and organise corporate rates.
These are just a few of the things that will get you more active or burning more energy throughout the day, and from here on it the bigger things become easier.
Remember if you are setting out on a fitness plan then get professional help. This will ensure you are setting achievable goals and going about them in the right way! No injuries, no setbacks, motivation along the way and faster results with a more specialised approach.
So if you do want help get in touch, happy to help in any way….and if you have any other tips or ways to get active without getting too physical feel free to share!!
Paul @ myfitnesspro
myfitnesspro – personal training in Epping, Theydon Bois, Loughton, Chigwell, Buckhurst Hill, Highams Park, Chingford, Woodford, South Woodford, Grange Hill, Woodford Bridge, Wanstead, Leytonstone, Walthamstow, Stratford, Bow, Mile End, Canary Wharf, Canning Town, Docklands, E1, E2, E3, E4, E5, E8, E9, E10, E11, E14, E15, E17, E18, IG7, IG8, IG9, IG10 and all areas in between