TOP TIP 1 - GET A HEALTH CHECKAnyone embarking on a new healthier lifestyle needs to ensure that they are safe and ready to do so. Have a check up with your GP or at the very least have your blood pressure and resting heart rate measured especially if you have been inactive for some time. Any gym you join should do these tests for you at an initial consultation / induction.
Having a high blood pressure or resting heart rate does not mean you should not start exercising. Exercise as well as the right nutrition plan, relaxation and possibly some natural supplementation should be your first line of defence before prescribed drugs. However, you should get a professionals advice on how to exercise safely and effectively with a high BP or RHR and always check in with your GP if your results are above optimal.
Other simple tests which are a good idea to do before increasing activity levels are ones that will show if you are achieving your health & fitness goals when you re-test down the line. It is much easier for a fitness professional to personalise a programme and decipher why goals are successfully being achieved or not being met when tests such as the ones below are done. It is also a great motivational boost for you when the numbers show that your hard work is paying off and it can also highlight areas that need more work.
Example of health/fitness tests available at FIT4LIFE:
• Lung Power Test (Peak Expiratory Flow Rate)
• Bodyweight / Bodyfat %
• Lung Function Test (FEV 1.0)
• Body Composition Analasis
• Blood Pressure
• Resting Heart Rate
• Strength Tests
• Flexibility Test
• Measurements of chest, waist, hips, upper arm & upper thigh
• Also Tailor Made Personalised fitness tests
At Fit4Life we only have to take Blood Pressure as a minimum (for our insurance to cover you). All other tests are at members discretion.
TOP TIP 2 - SPEND WISELYThere are no magic pills that get you fitter or thinner safely. Any product that sounds too good to be true always is. None of them work. There is only one way to get fit and healthy and that is through exercise and proper nutrition.
Equipment and clothing is another great way to make your wallet lighter. Only buy what you need to get started and feel comfortable while exercising. If you have decided to join a gym the only pieces of kit I would recommend as essential would be:
• A good supportive pair of trainers. If you have a sports store that can recommend the type of trainer best suited for you great, but ensure the person advising you is qualified to do so.
• A sweat towel. Or something you can wipe down equipment with incase the person before you hasn't.
• A water bottle. You need to stay hydrated and having a water bottle next to you will remind you to keep sipping.
There are plenty of other things that you could weigh your gym bag down with that you may want as your training progresses but the above items are the only bits needed to get started.
The only other wise investment you may wish to make when starting out it is to consult with a Personal Trainer / Fitness professional. Exercise is potentially dangerous if not right for an individual. People with old injuries and/or common disorders which could put them at risk if not taken into account when devising an exercise programme should seek advice. The whole point of beginning this healthy regime is to improve your lifestyle, activity levels and have you feeling full of life - not the opposite. Always check the trainers qualifications.
TOP TIP 3 - BUILD A STRONG FOUNDATIONYour body needs time to adapt to new demands. Give it too little and nothing will change. Give it too much and it will not work as it should. So you need to find the balance. I tell all clients that you need to give the body a LITTLE more than it is used to each time you workout, especially when you are getting started. Don't go crazy in the gym on your first session making up for lost time. Excessively pushing your limits on day / week 1 has the risk of injury or leaving you so sore and tired that you will be put off future workouts. I am not saying don't break into a sweat, just build up gradually and listen to what your body is telling you. The Phrase "no pain no gain" is not one used in my gym. Workouts may be tough and you will have to at times dig deep, but pain is your body telling you that it is not happy.
Cardiovascular (aerobic) training is a great way to build your fitness foundation and condition your body to work more efficiently. "Cardio" exercises are the ones that get your heart-rate up and work the muscles in the body at a moderate intensity for a prolonged period of time, i.e. cycling, walking, running, rowing, aerobic classes, boxing, dancing etc. These exercises get the heart and lungs working and increase circulation. They can be used to promote numerous health benefits and are great way to warm up to prepare muscles to cope with more demanding movements/exercises (i.e. resistance training/sports).
Benefits of cardiovascular exercise include:
• Reduced risk of disease. Such as Cancer, Diabetes and Coronary Heart Disease
• Improved immune function
• Natural way of lowering high blood pressure (hypertension)
• Improved mood and feeling of well being. Great treatment for Depression and/or Anxiety
• Increase in number of Red Blood Cells enabling the body to increase output and transport oxygen more efficiently
• Decrease in bodyfat %
These are just a few of the positive benefits of cardiovascular training and exercise in general.
TOP TIP 4 - PUMP SOME IRONIt doesn't matter if you are young, old, male or female, resistance exercises are a good idea for all and a fast and effective way of changing the look of your body and promoting good health. Whatever your health & fitness goals resistance exercises can be beneficial when planned and performed correctly. Resistance workouts are most commonly associated with weight lifters looking to gain muscle mass but that is not the only reason for picking up some dumbbells.
Benefits of resistance exercise include:
• Increase in strength, power and muscular endurance
• Fast and effective way of toning up and shaping the body
• Postural improvement through creating balance in muscle groups (strengthening the weak)
• Increase in bone density and strength. Especially effective in lowering the risk of Osteoporosis
• Heightened metabolic rate, resulting in higher fat burn, even when at rest
It is vital that technique is 100% correct for exercises to be safe and effective. It is not about getting the weight from A to B by any means possible. By lightening the load and using proper technique your results will be far better and injury is less likely. The load and number of repetitions should be planned and personalised for an individual and a programme should be balanced from head to toe.
Resistance exercises do not have to be with dumbbells or heavy bars. Most gyms have equipment such as resistance bands (rubber bands) which are very effective. You can also use body weight and even the force of another person to create the level of resistance specific to your needs.
Always seek advice from a professional to create balance in your workout and to avoid injury. Technique is everything.
TOP TIP 5 - CONDITION YOUR COREMany people ask the question "what is core stability/training?"
Your core is the central (trunk) area of your body. Not just your abdominals and lower back but also muscles around the pelvis and even as high as the upper back/shoulders.
Good core stability will allow your body to support efforts and forces that your arms and legs make during an activity. Muscles and joints will be in their safest, strongest and most effective positions when good core condition is achieved.
Without good core stability the body will find a way of compensating. This could mean injury and/or pain i.e. lower back pain or shoulder pain.
Benefits of core training include:
• Decreased risk of injury
• Improved balance and muscular coordination
• Increased speed, agility, ability to change direction in sports and muscle power in the legs & arms
• Postural improvement
• Reduction of pain. Especially in the back & shoulders
To summarise, regardless of whether you are a pro athlete or just looking to be fit & healthy, core training should be a part of your workout. You can only be as strong as your weakest link and for most that is core stability. You would be right in thinking that sit-ups / crunches would count as core stabilising exercises, but the 'Abs' are just one of areas that need to be trained. Swiss ball (or fit ball) exercises are a great way to get your core going. Again ensure you are being shown such exercises by someone that is qualified to do so and if you are a sportsman/woman ensure your core exercises are specific to your sport to really feel the benefits.
TOP TIP 6 - DON'T OVERLOOK NUTRITIONEating well on a consistent basis can be a huge challenge but needs to be a main area of focus if you want to achieve your goals and get the results that match the effort you put into your exercise. Those of you looking to get that trim waistline need to understand that it is achieved in the kitchen, not the gym.
Nutrition needs to be focused on by all, not just those looking to lose excess weight. Those not carrying excess weight still need to pay attention to the fuel they are putting into their engine. If the quality is low your output will match. You need to be internally healthy as well as externally.
Forget everything you have been told about dieting, especially those potentially dangerous diets such as high protein style plans or any plan that severely restricts any food group. If the diet plan has a gimmick or something that seems an extreme measure don't do it or waste your money on the book. You may lose weight but at what cost?
Slim doesn't always mean healthy and if you have tricked your body into losing excess fat it usually comes back and with a little extra. We NEED Carbohydrate, Protein AND Fat to be healthy, lose weight and then keep it off. This is why the only nutrition plan I recommended at FIT4LIFE is cutting edge but in essence extremely simple. I have two letters for you 'GL' Look into it. Our bodies run on glucose not calories, therefore you need to learn more about carbohydrate. The best sources, the quality and most importantly the quantity or portion size you should consume to give you enough energy (glucose), but not more than you need, otherwise excess glucose is stored and converted into body fat.
Learn as much as you can about optimal nutrition. It is the key to looking and feeling your very best. Creating a food/drink diary and taking this information to a nutritional advisor would be a great way to kick start your healthy eating plan.
TOP TIP 7 - DRINK PLENTY OF H20We simply cannot function without adequate water intake. The human body is basically two thirds water. Muscles are made up of roughly 75% water and just a 3% drop in this water can lead to a 10% drop in performance. This is why it is especially important to ensure you are getting enough water when you increase activity levels.
For those that sweat a lot during a workout, try weighing yourself before and after. Every pound you lose during a workout is a pint (or more) of water you need to drink to re-hydrate your body. This weight loss is purely water weight so don't think "great I've lost a pound", get re-hydrated or you will not be operating at your best. This also applies to those following 'gimmicky' diet plans (high protein or low carb) that lose the dieter drastic amounts of weight in the first week or two. It is mostly water so it will all come back (see top tip 6 for nutrition info).
A healthy intake of water would be between 1.5 and 2 litres a day. Drink more if you have worked out or if it is a hot day. Dilluted juices and herbal teas etc would count toward this but try to get as much as you can from plain, clear water. Regular tea and coffee and certainly soft drinks do not count.
Some common indicators of dehydration:
• Increased body temperature (over heating)
• Headaches
• Lethargy & lack of concentration
• Constipation
• Joint problems
• Dry skin, mouth or lips
• Dry or brittle hair
Sports drinks (or isotonic drinks) are widely used to help you to re-hydrate quickly, replace salts lost through sweating and give you a fast source of energy in the form of simple carbohydrate (sugar). It really depends on what your exercise goals are and the type of exercise you are doing as to whether you need to use these drinks. Prolonged sporting/exercise events are the ideal situations where sports drinks are appropriate. If you have weight loss goals and you are drinking a sports drink every time you hit the gym change it for plain water. If you have eaten properly that day you will have all the energy you need so the drink is unnecessary. All you are doing is replacing all of the calories you are burning off.
If you do feel you need a sports drink to re-hydrate quickly and replace body salts lost through sweating (if your muscles cramp easily/frequently this is another indicator of dehydration), save some money and make your own with the 2 homemade recipes below...
Dissolve 50 to 60g of glucose powder into 1 litre of water and add a fifth of a teaspoon of natural unprocessed salt...
OR
Use 500ml of unsweetened fruit juice mixed with 500ml of water and again add a fifth of a teaspoon of natural unprocessed salt.
Very simple...but will do the job nicely.
TOP TIP 8 - REST & RELAXNot many of us have the opportunity to get as much quality rest and relaxation as we would like but we should try to do so as much as possible to be mentally, physically and emotionally at our best. It is while you are resting that your body is growing stronger, regenerating and repairing from daily demands, including exercise.
You will never be at your best following a poor night's sleep. Try to get at the very least 7 to 8 hours of quality rest each night. Exercising during the day (avoid exercise at least 3 hours before bed) helps to remove stress hormones from the body so you should experience a better quality sleep as you become more active.
Below are some simple ideas to help improve the quality of your sleep:
• Go to bed and get up at the same time everyday. Your body works on an internal clock and will appreciate consistency.
• Stop work and calm mental activity an hour before bed
• A warm bath before bed will help to soothe tight muscles and relax body and mind
• Don't go to bed hungry, but avoid big meals close to bedtime
• Don't drink caffeinated drinks after 3pm. Warm milky drinks or herbal teas (chamomile) may help you sleep
• Make your bedroom a calm place dedicated to rest and relaxation. Not an extension of the office or living room
Correct breathing is also a great way to relax and also to give your body and brain a good oxygen refresh. The simple exercise below can be used at any point of the day when you feel pressured, stressed or anxious. It is called diaphragmatic or abdominal breathing:
1. Sit up or lay down, eyes open or closed with one hand on your chest and one over your diaphragm (just below the breast bone). Clear your mind.
2. Take in a deep, slow breath through the nose concentrating on keeping the hand on your chest fairly still and the hand on your diaphragm making the bigger movement. Take as much air in as you can.
3. Hold the breath for 3 seconds and then breath all the way out through the mouth whilst counting to five.
4. Repeat until you feel at ease.
Other lifestyle factors that need to be considered when looking to achieve great health are smoking and drinking. With all of the proof of the detrimental effects of smoking, it would be wise to make a commitment to give up. A smoker will never be at his / her physical best whilst smoking. If you are trying to quit book an appointment with your GP to see what ways are now available to assist in helping to kick the habit.
With regard to alcohol (for over 18's) the word moderation is key. My professional opinion is that drinking and health & fitness do not go together, but I am also a realist. Clearly drinking before exercise is a big no and if you have weight loss goals and you enjoy a drink you may have to make some sacrifices. Just remember that it is calorie dense and that word 'moderation'.
TOP TIP 9 - DO YOU NEED SUPPLEMENTS?The quick answer is no. Everything the body needs to be healthy should be available from food & drink. But sadly unless you grow your own produce or have a very varied and organic diet you will almost certainly have some vitamin and mineral deficiencies. Those that eat a highly processed diet would certainly need to supplement. Foods that lack their natural essential vitamin and mineral content, through being heavily processed, drain the body's reserves.
A good way of ensuring you are getting everything your body needs would be to take a good quality multi-vitamin / multi mineral. Vitamin C is also an extremely important vitamin needed by the human body but is usually lacking in most people's diets. Initially try to get all the nutrients you need by adjusting your diet and eating less processed foods / drinks. If you are still lacking, supplementing would then be a good idea. Supplements should be used as just that, a supplement. Your initial efforts should be put in to eating a fresher, more organic and varied diet. Start by increasing fruit and vegetable intake.
Possible symptoms of certain vitamin/mineral deficiencies can include:
• Frequent colds or infections
• Poor skin quality
• Lack of energy/drowsiness
• Hair loss/dull or oily hair
• Anxiety, tension or depression
• High blood pressure
Be careful in selecting your vitamin source as many brands are not of high enough quality to make a difference. Going through a nutritionist / nutritional advisor would be your best route, but at the same time do not be tricked into thinking you need to take hand fulls of pills a day.
TOP TIP 10 - YOU HAVE TO WANT IT!Personal Trainers, Nutritionists, friends and family can guide & support you, but the fire within driving you to succeed must come from you. It is your responsibility to turn up to the gym and stick to the plan. You will have to be a little selfish at times to achieve your goals and perhaps make some sacrifices. Your health has to become a top priority. If you are mentally and physically at your very best life will become easier and others will experience the best you possible.
If you really do find it difficult to fit exercise into your day, or you lack the motivation to get started, talk to a professional. It is our job to be creative and help you plan a strategy and get you excited. Your responsibility is to stick to the plan, even on those low energy days.
It may take a little time to adjust to this new lifestyle but know that you have it in you to succeed. You WILL have days where it doesn't seem worth. You WILL have days where it all goes wrong, but don't let it stop you. Get back on track the next day, don't give up and think long term. If I hadn't seen so many people happier than they have ever been by making some small but significant changes to their lifestyles I wouldn't get so excited about new people taking on the challenge.
I personally challenge you to live the FIT4LIFE way for 3 months! Be strict for 12 weeks and stick to your plan. Eat right and be active everyday. Don't over complicate things and make some BIG goals!!
Never quit and create a mental picture of how amazing your life will be when you look and feel your best ever.
Get excited!
Take responsibility!
No excuses!
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