• Ash Radford

Tips for getting in shape after too much Xmas holiday cheer

1. Have specific rules/goals

A general intention to eat healthy or exercise more isn’t likely to get the same results as a specific goal.

The goal needs to have multiple aspects e.g. jog at 7 out of 10 intensity for 30 minutes, 3 times a week for 6 weeks. It’ll be clear whether you achieve that goal or not. The good news is if you fall short you’ll probably manage 2 times a week, which will typically out do a vague intention to exercise more. Similarly cutting down on snacks between meals will probably give you a mediocre result compared to no snacks for 6 weeks. It's a case of small aim, small miss.

Manage to do either of the above examples for 6 weeks and you’ll go some way to making them something you just do i.e. habit.

Man with hands on belly after over eating
Image courtesy of mohamed_hassan / 5587 images Pixabay

2. Keep it as simple as possible

There are so many ways of getting fit it can be confusing figuring out what to do. Your work and family life are probably complicated enough.

Ask yourself how hard/long your workout is to get to and get started on. Plus, how much of a brain strain the actual workout is.

Although you need to do multiple exercises to do effective strength training 5 or 6 movements done in circuit style 3 times will offer great results in a timely way.

Repeat basic exercises regularly and you can bring in some variety and complexity later to prevent boredom.

3. Go for moderate intensity & duration

Go too long or hard to soon and you invite injury and soreness- neither of which help with getting regular exercise done. Ultimately that’s what matters- frequent workouts over weeks/months/years- there is no other way.

Be realistic about what you can keep motivated to do. If unsure opt for a 7 out of 10 intensity for 30 minutes 3 times a week. That’ll be intense enough to make a difference but still doable often.

And lastly remember you might slip up- life can get in the way. You may need to tinker with things and re-focus. Stick with it, it's worth it.

 

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