Thursday, 5 April 2012

It may not be easy but it really is simple.

If you are determined to make a change for the better, then this is what you need to do:

Eat clean, do more, sleep well, get outside.  

It's so simple, right?  I didn't say it was necessarily easy but it is simple.

And the good news is you don't need to join a gym or run anywhere to get fit!

You can do a great body-weight workout at home and if you want to up it a bit, you can get an inexpensive resistance band for around a tenner or invest in a set of free weights.

If you want to burn fat, body-weight workouts need to focus on major muscle groups, so if you want to trim down, tone up and improve your strength, endurance and balance, you can't do better than squats, lunges, planks and press ups.  You get a full body workout with these exercises.  If you can chuck in some pull ups, all the better.  You can also isolate your triceps (bingo-wings, ladies) by doing triceps dips on the edge of your stairs, bed or sofa - the longer the lever you make with your legs, the harder they will be.

If you have access to a resistance band, you can include all sorts of other exercises, like rows, bicep curls, triceps pull downs, lateral hip extensions etc.

If you have a set of free weights, you can do endless exercises and increase the intensity much more easily!

Along with resistance work, you need to include some cardio, for a number of reasons.  It improves your cardiovascular health, meaning reduced risk of coronary heart disease; lowers blood pressure and improves performance.  It also releases masses of endorphins so makes you feel really good.   The good news is that going for a long, brisk walk, fast enough to get you hot and sweaty, can raise your heart rate enough to burn fat and improve lung capacity and resting heart rate.

If you like to run, swim or cycle, they are excellent cardio too, but walking can be enough!

Of course, if you lack the motivation, a personal trainer is a great way to make sure you stay focused and on-track and they can design a program specifically to fit your lifestyle and goals but simply getting a friend along with you can be enough to keep you motivated.

Getting fit and healthy isn't rocket science.  It might not be easy but it is simple.  Anyone can do it if they have the determination to do so.  So change your priorities and push your health and wellbeing further up that list!

And remember: eat clean, do more, sleep well and get outside!

Krish x

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