Health and fitness can be so off-putting. We get up, we get dressed, we head to work, and we get on with things. Then, on the drive home, there’s a gym. And on the side of that gym is a house-sized poster of a man and a woman, both unfeasibly happy, with perfect teeth and digitally-smoothed skin. The muscular man is in a black skin-tight vest. The slim woman wears a pink hoodie and her shiny hair is tied in a high-pony. This, we’re told in the least subliminal manner possible, is what happy people look like.
Simple fitness habits
In terms of a timeline, most of us would need around 1-2 years to begin to look like this. And something like once a year, usually on January 1st, we resolve to – once again – give it a go.
First, the smokers stop smoking. They find it unbearable to be without cigarettes and they throw in the towel by lunchtime, January 1st. That’s them done for another year (try 88vape.com for alternatives if you’re looking to quit).
Next, the overweight group. Diet and exercise plans are there to be Googled, but normally, people think they know best and so instead the overweight group decides to cut out about 90% of their food and go for daily runs. By January 3rd, around evening time, this group joins the smokers in the ‘oh well, we tried’ category.
The trick is to make small changes that matter long term…
Weight loss goals
A pound of fat is roughly equal to 3,500 calories. Now, men require around 2,500 calories per day to maintain their body weight, and women need about 2,000. Many people see these stats as a free pass to mess with their diet and basically skip meals to hit their calorie goals. This never works. Why? Because skipping meals results in tiredness and fatigue, which in turn leads to a boost in appetite to claw back some energy. Fight it as you might, sooner or later you’ll end up with your head in the fridge at 2AM eating things through their wrappers.
Instead, what you need is a diet and exercise plan that sees your weight come down by 2 pounds per week. That’s a weekly deficit of 7,000 calories. More than achievable without binging.
Enjoy yourself, it’s later than you think
That’s the numbers game in the bag. The other simple tip to mention is that you have to enjoy your efforts or you’ll turn your back on your new lifestyle faster than the salad leaves in your kitchen will turn brown.
Pick a few things. Indoor climbing. Front-room kettlebell workout videos. Cycling. Swimming. Hiking. Give them all the ol’ college try and see what sticks. If you enjoy it, your chances of weight loss just shot up
