There’s no better feeling than the one you get after a good workout; it’s finding the motivation to get there that’s often the problem. Why does your designated exercise time always seem to become the perfect time to do something else? If you need a bit of encouragement, here are some tips to help you stick to your well-intentioned plans.
Firstly, as a personal trainer in Brighton and Hove, I know it’s easy to get frustrated and give up if your goals are too ambitious. Stay inspired by setting simple goals that are realistic and achievable; this allows you to ‘see’ the progress you’re making and is incredibly motivational. Always make a note of your goals so you can remember what you are working towards (as well as what you’ve already achieved).
In terms of exercise efficiency, most fixed weights work just one major muscle group at a time. To save time, skip these machines and give your body more of a challenge by engaging several muscle groups all at once. Using just your body weight, do a circuit of alternating lunges with lateral raises, a squat with an upright row, press ups with a leg lift and calf raises with bicep curls. Do 15 repetitions of each and repeat the whole circuit 2-3 times. Quick, but effective! The additional benefit of using free weights is that you will utilise more muscle (especially your core when standing) and energy versus a fixed machine. This will result in increased calorie expenditure per session.
What about my nutrition?
In terms of your nutrition, menu planning can save you time, stress and money. Planning a weeks meals in advance will mean you are never stuck for the necessary ingredients to prepare healthy meals and are less likely to buy impulse foods that might throw you off track. You will also find you spend less time in the supermarket each week, as you won’t have to keep popping in every couple of days to get something for dinner.
Keeping a food diary can really help you to stay motivated and meet your goals. Be honest with yourself as you record what you eat; this will help encourage better food choices and allow you to identify areas for improvement at the end of each day. By reviewing your journal you can easily see what your diet is lacking and which non-nutritious foods appear a little too often. Indeed, when taking on a new personal training client in Brighton and Hove, I always provide a food diary after the first session, and ask for this to be completed for 7 days!