There are hundreds and thousands of facts out there about sport and fitness, so I thought it would be good to condense the keys facts to the important ones about losing weight at the gym or anywhere!

1. Set Both Realistic and Unrealistic Goals

To achieve results you must have a plan but you also have to step outside of your comfort zone and go for it. If your goal seems unachievable, work out all the steps in small increments and write them in your challenge plan. For example…run 10km instead of the normal 5km… even if it sounds impossible if you get your mind set to it your body will catch up, then you will get results.

2. Always Push That Extra Bit Further

If you always do the same repetitions and the same weights, you may never actually get to where you want to go. Make sure you are always pushing yourself, but remember to always do it safely and if it hurts stop and find out why.

3. Do Exercises Correctly

Many wasted hours of exercise are spent doing the wrong technique, which can lead to injury. Make sure you are using all equipment correctly.

4. Never Go at it Alone

Communicate and talk with everyone around you, check you are doing exercises with the right technique. Join in a class or team sport, working as a team is both rewarding but also it is incredibly good for motivation.

5. Never Finish Your Routine And Reward Yourself with More Food

It is normal for your appetite to increase when you begin to exercise. A common weight loss mistake is to indulge in extra snacks and treats as a reward for the workout. But eating those treats can cause weight gain.
Plan a healthy, low-calorie snack to eat right after you exercise. Combine a healthy lean protein with a carbohydrate to satisfy your hunger and replace nutrients lost during the workout. A glass of skim chocolate milk works well and tastes decadent enough to feel like a treat.

6. Stretching is Just as Important as the Training

Pre and post workout stretching are highly recommended and directly affect the outcome of your routine. To get the best from your workout you must first warm and stretch muscles to prepare them. This helps improve flexibility and prevents injury. For post workout, stretching out the muscles increases blood and nutrient supply to muscles, thereby reducing muscle soreness. Stretching also helps to calm the mind and focus for the workout ahead or after for the rest of the day.

7. Sleep is as Important to the Workout as the Working Out!

The amount of sleep you have literally dictates what you do and eat. If you are tired, you may not do a full work out and skip corners, you may not even go. Sleep deprivation also leads to bad food intake decisions. Always try to get 8 hours a night.

8. Having a Day of Rest is Also Important!

Training everyday without a break can put enormous strain on your body its very important to always have one day of rest and only do light exercise such as walking to fully let your body recover

9. Results Take Time!

Remember it is hard and changes wont happen over night, BUT don’t let that demotivate you. Keep fit and Carry on!

10. Have a Challenge Plan and Stick to it

I’ve left this until last because it’s the first and the most important part of your journey and the truth is it can also be the most challenging part…

If we don’t set off on the right path to begin with it can always bite us back when we least expect it to. Have a plan and make sure you stick to it, with daily, weekly and monthly goals. Be it that you want to improve arm muscle tone or reduce your waist size, if it is written down and make yourself accountableto it, then you have a better chance of following it through.

That’s why I always start with my clients with what I call the Body Conscious Conditioning Discovery Session (BCC DS) Yes it’s a mouth full. This is where we decide what your goals are and then we work out the plan of how to get there. Get in touch to find out more www.body-conscious.com

Thank you for reading.

Chiraag Patel.

Director of Health & Fitness.

Body Conscious Conditioning.




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