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Find your fitspiration “Success (and failure) is often as much about mental strength as it is physical,” says Dave Kyle, Head Trainer for Les Mills UK. “Believe in yourself. Tell yourself you WILL make that 7am class or that you don’t need that 11am sugar fix. Surround yourself with positive influences that will give you that boost when motivation is flagging. Social media is great for this, especially on Instagram for a hit of visual stimulation. Set up fitspiration boards on Pinterest or follow positive role models that will change your mindset.”
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Fuel up “How you fuel your body will have a direct impact on how motivated you are to work out,” Dave tells us. “If you’re eating lots of processed and sugary foods then your energy levels will quickly drop, which could lead you to skip a workout. If you’re enjoying a balanced diet with foods that release energy slowly and evenly throughout the day, you’ll be sure to tackle your workout head on. Stock up on oatmeal, wholewheats, lean protein and fibre that will release energy slowly for longer periods of time. Ditch the 3pm chocolate bar and snack on oatcakes with humous or sliced apple with peanut butter to keep your energy levels up.”
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Catch some Zs “Your body needs time to recover and rebuild, especially when colds and flu bugs are rife in the colder months,” says Kyle. “Aim to get at least six hours of uninterrupted sleep each night. This gives your body enough time to produce the recovery hormone which makes your body stronger and healthier; ready for your next workout.”
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Pump some iron When it’s blowing a gale outside it’s difficult to pull on the running tights and face the elements. “Weight training is fantastic for fat loss because it boosts metabolic rate over both the short and long term and will help you achieve your goals quicker,” says Dave. “In the hours after an intense weight-lifting session you will experience an increase in metabolic rate and it will help you maintain the total amount of lean muscle mass. Cardio training only causes a short rise in metabolic rate for an hour or two (at most) after training, which takes away from the overall calorie-burning benefits compared with resistance training. And often, going over the top with cardio training will lead to a decrease in total lean body mass, so you could see a reduction in metabolism over time, which will actually work against your fat loss efforts.”
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Keep it short and sweet “We can’t escape from the fact that we all lead busy lives and it can be genuinely difficult for people to fit in training,” explains Kyle. “And this is why high intensity interval training (HIIT) is a great concept. The classes are short, sharp and deliver results – quickly. If you know you only need to train for 30 minutes you’ll be more inclined to make that class, compared to 60 minutes in the gym aimlessly pounding the treadmill.”
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Stay social “It’s the most social time of year so make sure you still make time go out and have fun,” advises Dave. “You will soon start to receive the complements about how great you look and the change in your body shape. This will be a great confidence boost and give you the motivation you need to keep going and when you think about skipping a work out – just think about how nice it felt to be complemented!”
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Make it fun “Don’t think about exercise as a chore. Look to do at least one class / activity each week that makes you laugh and that your have fun doing,” suggests Dave. “Dance classes, ballet, dog-walking or horese-riding are all great activities that are working your body when you might not even realise it. If you know you’re going to have fun you’ll be sure not to miss a moment of it.”
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