- Eating healthy doesn’t matter if your primary goal is weight loss.
- What matters is not WHAT you eat.. it’s HOW MUCH you eat.
- 1200 isn’t the universal caloric needs for us. It’s the minimum level beyond which our body goes into starvation mode. It doesn’t mean everyone of every height and…
What’s The Number One Predictor Of Future Weight Gain?
Can you guess wha the number one predictor of future weight gain is?
Hint: It’s not the answer you might think. The number one predictor of future weight gain is…..
Excuse #1: “I’m too busy”
If you’re working full-time it can be hard to get to the gym especially if you throw a social life, uni. or kids into the mix. So how do you get around it without having to split yourself in three?Fast fix
The easy answer is “routine”. Finding the time to get to the gym is all about habit. You need to work out a schedule and stick to it. Ideally you should do some form of cardio exercise three times a week, and exercising in the morning is great because it gives you more energy for the day ahead. “I like to go before 9am on a Saturday and Sunday”, says Jenna, 27. “It gets my exercise over and done with, there’s less people there at that time and it saves me from drinking and staying out late the nights before”.Being busy is as much a psychological thing as it is a reality. You may have a lot on your plate but if you “think” you don’t have time to exercise then you won’t so change your mindset. Remind yourself of the benefits of fitness like, if you’re stressed a 45-minute break at the gym will actually make you think more clearly. Exercise is also great for those who feel lethargic as it gets blood pumping through your body which gives you more energy, helps you work more productively and to sleep better.
Excuse #2: “I get self-conscious when people look at me”
If there’s a girl with legs like Cameron Diaz and a guy with muscles like Colin Farrell working out beside you then the gym can become pretty intimidating. The good news is there’s actually a really simple answer to this dilemma.Fast fix
The thing with gyms is that everyone is more concerned with how they look than anyone else. The best advice is to just ignore everyone else and turn your music on, watch the TV or think about what you’re doing on the weekend. Also avoid working out in front of mirrors which will only magnify your feelings of being watched.If you’d rather avoid these people altogether, head to the gym when it’s not busy. You can also choose to sign up to gyms with restricted membership, which only allow a certain number of people, or there are also all-female or all-male gyms. “It’s important to choose a gym which suits your personality type and one which is close to home will help as well”, says online personal trainer Dean Piazza. “You should enjoy going to the gym, like the staff and the facilities”. Some gyms also offer childcare or classes that involve running with prams so now you can’t even use the kids as an excuse!
Excuse #3: “I don’t know how to use the equipment”
Don’t you hate when you’re in the weights room and you have no idea how to use the super-technical-pulley-thingy? There’s nothing worse than feeling like the new kid on the block and making other people wait, so here’s how to get around the problem.Fast fix
Most gyms should offer an introductory lesson when you sign up where they explain the equipment. If they don’t, ask one of the staff to take you through it. Alternatively you can try a few of the classes offered by the gym. Lessons like Body Pump and Body Combat will teach you how to use weights and box properly while spin classes will show you the ropes when it comes to exercise bikes. You may also want to try Pilates for help with sit-ups, push-ups and leg work.Excuse #4: “I’m not seeing results anyway”
So you’ve been slogging it out for weeks now and don’t feel the slightest bit leaner? Don’t give up just yet, the healthy, slimmer you is not that far away.Fast fix
The bottom line is you can’t expect results overnight. “It takes about four weeks to start seeing an improvement in yourself”, says Dean Piazza. “So don’t get discouraged, just keep up the hard work and you’ll reap the benefits”. Also don’t forget that getting fit and losing weight takes a “lifestyle” change, so make sure you’re eating healthy, getting enough sleep and cutting back on the baddies such as alcohol.If you’ve been hard at it for months now and aren’t getting anywhere it may be worth asking one of the gym staff or, if you’ve got the funds, a personal trainer what you’re doing wrong. There’s also a good chance you’re also not pushing yourself hard enough in which case you could try training in a group for the added motivation. Boot camp is a good way to really push yourself and have fun as well.
Five sure-fire motivational tips!
If pure lack of motivation is your problem here are a few ways to make sure you get off the couch and on the treadmill:
- Have specific and achievable goals, such as “reduce my thighs by 4 cm”
- Organize a friend to go with you
- Aim for an event such as a friend’s wedding or family holiday
- Work out to music that gets you pumped up
- Reward yourself when you achieve a goal
30miles.30days
Hey! Welcome! Let’s get right down to it.
Look, I KNOW how tempting “holiday food” is… Family gatherings, corporate functions, office parties… This season brings out the “best of the best” when it comes to food. These people cater dishes you’ve never even HEARD of. If you don’t know, the BIGGEST, and most IMPORTANT component to a healthy, fit lifestyle is your DIET. Not a diet diet, but how you eat MOST of the time. What I’m NOT gonna do is BROW BEAT you into feeling guilty about your food choices this holiday season. It’s INEVETABLE that you’re going to eat something you’re “not supposed to”. ( I certainly am.) So, what I’m challenging you to do for the month IS: 30miles In 30days. Walk.Run.Walk OR RUN. 30miles In 30days. The cool thing is that you have the option to break it up however you like… It’s unrealistic(even for me) to think you’re going to make it to the gym everyday to do ONE MILE a day for the rest of the month. You might miss a day. You might need a day off. You can MAKE IT UP. 1mi one day…2mi the next. If you don’t feel so hot one day you can do 1/2 mile. It’s up to you. Just make sure you are LOGGING YOUR MILES. You can enter them at clutchfitness@gmail.com This challenge really is as simple as it sounds. If you already workout, this will give your workout a BOOST. If you don’t, we’ll just call this a “Pre-Resolution”. I’m EXCITED ABOUT THIS!!! I hope you are too! If you have any questions, contact us at clutchfitness@gmail.com (Also, If you can’t get to a gym, or treadmill, or it’s too cold outside, you can buy a pedometer from Wally World. It’s around 4bucks. You can track how much you walk at work or at home… Make sure you wear it while you shop too. If you go to church, MAKE SURE you wear it there….Cause if you shout, you are going to get A LOT of miles in! *Praise Him*)
Stay Strong, Stay Focused
Clutch
