With lockdown easing and people returning back to a more normal way of life, we thought now is the time to think about bringing balance back into our
nutrition and exercise plans.
Over the last 12 weeks we have gone from exercise mad following every YouTube workout going to eating everything in sight as we try to make sense of what is going on around us.
So what do we do now? The goal we had before lockdown is still the goal we have now, to find a way to keep moving freely as long as possible and finding an eating plan that works for us.
At Hustle, a personal training gym in Crawley, we have a relaxed, down to earth approach to fitness. Despite everything you probably hear about food and exercise there are only 5 things that you need to concentrate on when starting out or getting back to into a routine.
Its not counting macros, doing insanity type workouts or lifting weights to failure:
Drink water
We have heard this so many times right? But it’s still so true. Cover the basics first, don’t worry about completing 10 rounds of your HIIT workout, concentrate on drinking 1 litre of water for every 25kg of your body weight.
If that’s too much then begin with just making sure that your urine is clear or straw coloured.
Eat real food
Your meals should be based on wholegrains, fruit, veg, lean meat, fish, eggs & pulses. Things like cakes, biscuits, sweets and cheap processed meats have very little nutritional value and eating these on a regular basis will make it very difficult for you to achieve your goals. Simply reducing the amount of processed foods you eat will drop you a few pounds.
Walk daily
We can use things like Fitbits and phone apps when we get into it but if we could all just walk for 30 mins a day as a starting point and go from there. This doesn’t have to be all in one go but could be broken down into 3 x 10 min blocks.
Here are some of our best examples:
– Take the stairs instead of the elevator or lift
– Take phone calls while walking
– Walk to the bus stop or train station
– Get off a few stops earlier on your commute
– During your breaks at work, go for a walk
– If your office has a standing desk, try it
– Have ‘walking meetings’
Train at least 10 times a month
What’s the best workout to do? The one which you enjoy doing the most!
We don’t mind what kind of exercise you do – it can be running, yoga, weight training just make sure it is something you enjoy doing and it challenges you.
Some weeks may be busier at work or at home than others but make sure that 10 per month is your goal.
Aim for 50 hours of sleep per week
Hands up who could do with more sleep! It’s another one of those covering the basics. Too many of us worry about what we should be lifting in the gym and we forget that during our workout is when we actually get weaker! Sleep is when our body recovers and repairs from our daily lives and training.
Ever wondered why you’re actually getting weaker rather than stronger? Try aiming to get to bed a little earlier and achieving between 7-9 hrs per night. Again, some nights may be better than others but just like steps and training you can make up for it on better days.
If you have any questions, please feel free to email us at either richi@hustle-hub.co.uk or eimear@hustle-hub.co.uk
Or if you need more help and support with finding an exercise and nutrition programme that works for you, give our 30-day trial a go and let us help you get in the best of shape you’ve ever been in. Not just for the short term, but for life.
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