Posted on: 04/01/2018
How do you stay in shape all year round?
It can feel like you have to jump from new fitness trend to new fitness trend to maintain the body you want.
But you really don’t. There are 10 simple steps that many of our clients follow that help them stay lean, fit and healthy 365 days a year.
Follow these 10 steps consistently and you can stay in great shape all through 2018.
1. Prep Your Food
Food prep is key to maintaining a healthy diet all year round. Having food prepped and ready to go throughout the day means you have control over your diet and ensures that won’t stray off plan when get hungry and be tempted by convenience food.
2. Use a Fitness Tracker App
Eating too many calories is a ticket to weight gain. It’s so easy to overeat, with hidden calories from sugar and fat in so many different foods nowadays. Tracking your meals and your daily food intake is a surefire way to ensure you’re not eating way too many calories and you can maintain your shape.
3. Protein Every Meal
Protein is satiating, so you’re less likely to snack or binge; protein has a higher Thermic Effect of Food (TEF) so you burn more off when your body processes it; protein helps rebuild muscle tissue, which you need for better body composition.
4.Don’t Fear Fats
Fats have a bad rep. But you need healthy fats in your diet hormone production, cell membrane health, fat soluble vitamin absorption and the health of various body tissues and immunity. Fat sources such as avocado, oily fish, nuts, coconut oil, butter, olive oil and eggs are best.
5.Limit your carbs
While carbs aren’t ‘evil’, it’s best to be strategic with your carbohydrate intake – consuming them is best either post-workout or at the last meal of the day (which improves sleep). Everyone can benefit from a period of low-carb eating, sticking to green veg and low Glycemic Load sources of carbs.
Vegetables are packed with vitamins and minerals which help with detoxification and suppression of inflammatory markers, and they aid in digestion.
Greens are also full of fibre which helps you feel fuller for longer, preventing hunger, cravings and giving in to temptation.
Weight training at least three times a week is the secret to optimal body composition for men and women. Resistance training helps increase muscle mass, burn fat and improve insulin sensitivity. Use big ‘compound’ exercises like squats, deadlifts, rows and presses for maximum calorie burn and muscle building potential.
Progressive overload means continually increasing the stress or demands on your body to make gains in muscle strength, size and endurance. Ensuring you are constantly challenging your body in every session by doing more reps, more weight or a higher intensity will keep you making progress.
One hour in the gym won’t cut it. Being active throughout the day ensures your calorie expenditure remains high, preventing weight gain. Non-Exercise Energy Thermogenesis (NEAT) is all the activity you do outside the gym from moving around the office to doing the shopping. Aim for 10,000 steps a day.
10. Sleep Better
Sleep and weight loss are closely related. Sleep is vital for optimum health, recovery, performance and achieving a healthy hormone balance in men and women
Bad sleep can increase stress hormone ‘cortisol’, mental fog, fatigue and even hunger cravings which can ruin your diet. Get 7-9 hours a night.
About the author – Mark Bohannon
Mark Bohannon is gym manager at Ultimate Performance Manchester, one of 11 UP gyms across the globe which specialise in body transformation.
He has 10 years personal training experience and was awarded the honour of PT of the Year at the 2017 National Fitness Awards.
He heads up a team of 15 world-leading personal trainers at UP Manchester who are experts in muscle building, fat loss and body composition for hundreds of male and female clients.
Company website: https://upfitness.co.uk/personal-trainer-manchester/
Phone number: 0161 806 0786
New business enquiry email: firstname.lastname@example.org
Twitter id – @UPFitness
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