Lifestyle

Top 10 Ways To Lose Weight And Get Fit

Whisky and crisps is never an acceptable breakfast.

Unless it’s Christmas – then it’s almost mandatory.

Come 12pm on December 25th, if you’re not already maxed out on anything with mince, ginger or strudel in the title, then quite frankly, you’re doing it wrong.

And even though it’s fun to end a large roast dinner with a relentless buffet and too much cheese, there are many of us who are now starting to feel the effects of our overindulgence.

A cocktail sausage here, a block of cheddar there – it all adds up. So, what to do next?

January is brilliant at throwing all sorts of detox, powder-mix, shake-related regimes at us, and sometimes it can be all too easy to get swept up in a disarray of goji berries and chia seeds.

That said, if your morning avocado and kale shake is putting a smile on your face, then by all means, fill your boots. However, for those of you who are weeping in front of the cabbage soup 7-day meal plan – pause, have a rethink and check out our top tips for losing weight and getting fit, below.

We believe diet and exercise go hand-in-hand and that it’s much better to develop a routine that allows you to enjoy life while giving your body what it needs. So, forget about the fads and get fighting-fit the healthy way.

Ready to get started?

1) Make your exercise regime work for you

January is one of the worst times to join a gym. And if you’re new to exercise, there’s nothing more off-putting than having to face a crowded room, and attempt to make your way through your routine while under a heavy mist of other people’s sweat.

Home gyms are much more efficient and having just a few simple pieces of equipment can really help to get you on your way. There are lots of free routines you can follow online. And when you get more confident, you can start to design your own.

On the days you don’t feel like doing a whole routine, doing a handful of sit-ups is much better than doing nothing at all. It may not feel like much but doing 5 minutes’ worth of squats while your broccoli steams can add up to a good few hundred reps!

2) Combine weights with cardio

Woman-Running-On-Treadmill

Come the New Year, we see people making the same mistake every time. Hours of energy spent on treadmills and people doing nothing but cardio to try and burn calories. Combining cardio and resistance training is a much more efficient way of exercising! It’s so important to make sure you get your weight training in if you’re trying to torch fat.

There are some of you who might be worried that doing weight training will ‘bulk’ you up. However, building muscle requires a specific type of training - it’s perfectly possible to strengthen and improve endurance without getting bigger. Lifting weights is a great calorie burner so make sure you have it in there if you’re trying to lessen the impact of your 3-day binge on brandy butter.

You can find more information on how to balance your workout here.

3) Set yourself a challenge

Exercise isn’t for everyone and if your impetus is low, then staying disciplined can be difficult. Challenges are a great motivation and they usually require daily input – even if it’s a small amount. Smashing through each goal and seeing yourself improve is really rewarding.

If you’re new to exercise, you’ll be lapping up those Noob Gainz like there’s no tomorrow. If you’re already a pro, challenges can help you mix things up and get you pushing yourself to the next level.

4) Keep mixing it up

Our bodies are brilliant at adapting and if you’ve noticed your progress has started to drop, it’s time for a change. Picking what exercises to do is very much like nutrition: you have your staples and then a bit of everything on top will help keep the balance.

Mix your weights up, challenge yourself and try new things. The internet is awash with ideas, videos and tips so there are lots of ways you can keep it fresh. Getting fit can be a real science and if you think about it too much, it’s probably just going to exhaust you – both mentally and physically.

The important thing is that you enjoy your training. Work hard and just remember – if you’re not gurning, you need to add more weight.

5) Sugar is bad – sorry

Woman-With-Grapefruits-Over-Her-Eyes

Although we’d love to say that your daily Pumpkin Spiced Latte is one of your five-a-day – it’s not.

As a society, we have been so low-fat focused for so many years, so it’s become all to easy to forget about all those essential good fats that our bodies need to stay healthy. And as a result, sugar has ended up creeping into our foods more and more.

If you’re thinking of making a fresh start this January and want to make sure your diet is giving your body what it needs, you should focus on including lots of low-starch vegetables like celery, broccoli and peppers. Fruit and veg that are naturally the same colour all the way through are particularly good for you. Include lean protein like grilled chicken, fish and pulses, and good fats which can be found in nuts and seeds, oily fish, whole eggs, avocados and Greek yoghurt.

So kick the custard cream habit and get some goodness into your diet so you can really start to feel the benefits of a having healthy lifestyle.

6) Be in it for the long-haul

Dieting isn’t about finding something you can cope with for three days before you keel over in a flurry of doughnuts and Happy Meals. It’s about finding something that will work for you, your lifestyle and your metabolism.

If you love a snack at 4pm and that’s when you get the most hungry, save something for then. If you can’t go a day without having a little bit of chocolate, save something small as a treat and then have it at the end of the day as a reward.

Exercising and dieting at the same time is very hard and you might find doing both at the same time too much – especially if you’re taking both to the extreme. Design a regime that suits you. Remember to give your body what it needs, so you can avoid the pitfalls and temptations of daily life. Eat more on the days you go to the gym. Then on rest days, try to stick to mainly lean protein and non-starchy vegetables so your body can repair.

7) Little by little

Losing weight happens by consuming fewer calories than you burn. If this means cutting down by 200 calories a day, then it will still work, as long as you follow this general, basic rule. It’ll take longer but you are also more likely to keep the weight off as it is a much more sustainable approach. If you are lying in bed wide awake with a grumbling tummy, you are much more likely to throw in the towel and race down a fry up at the earliest opportunity.

Your body is also very good at knowing what you’re up to. Give it too few calories on a regular basis and your metabolism will slow right down – meaning you are much more likely to put on weight as soon as you start eating properly again. So ditch the fad diet and choose something that is do-able for you.

8) Sleep tight

Getting a good night’s sleep works wonders for our bodies. And if you’re hitting the gym hard this January, one thing you’ll notice in particular is that it is great for helping the body repair. Heading off to the gym with achy muscles is often the case when it comes to regular exercise. But not giving them a chance to repair can make it all the more difficult to recover and get the most out of your workouts.

Making sure you get enough shut eye every night will also help replenish your energy levels – giving you a real boost when you next hit the gym.

9) Mind and body

Person-Doing-Yoga

New Year’s Resolutions are a great way of getting things back on track as well as being inspired to try something new. However, it’s also a time when many people feel the pressure to change dramatically or pick holes in themselves which can have a negative effect.

Exercise is about looking after yourself and that includes your mental health too. Yoga is great for giving your mind some breathing space. Why not follow an online video at home? That way you can fully relax and take your time while in the comfort of your own space.

Check out these Yoga Starter Kits to help get you on your way.

10) Focus your core

Mirafit-Accessories-For-Training-Core-Muscles

Your core plays a vital part in almost all types of exercise. Making sure you look after it and keep it strong will really benefit your balance and stability, as well as prevent any injuries. It’ll also help you in your everyday life too – especially if you spend a lot of your time sat down at a computer.

Building and maintaining core strength takes regular practice, so try to incorporate core exercises into your daily routine. Having a few basic pieces of equipment at home will really help give you that structure and variety, as well as making it much more convenient to fit them into your schedule.

Try these essential pieces of kit to get you started:

Mirafit Weighted Hula Hoop

Mirafit Ab Pad

Mirafit Double Handle Medicine Ball

Mirafit Power Ab Roller And Knee Pad

So, whether you’re new to fitness or already a pro, we hope these tips get your 2018 off to a flying start! And how ever you get there, remember to focus on being healthy, happy and the best version of you.

Happy New Year!