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Top tips for getting into shape!


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For anyone looking to achieve an eye-catching physique, a key tip to remember is that getting amazing results is 70% down to what you put in your mouth and 30% related to the exercise routine you take up.

So, with this in mind, here are some top tips from the experts at David Lloyd Leisure, Europe’s premier health, sport and leisure group, for blasting body fat and getting the body of your dreams:

Little and often

Consuming small meals and snacks throughout the day will rev up your metabolism and enable you body to burn an extra 350 calories per day. Eating every two to three hours keeps your blood sugar levels from dipping or spiking, maintains high energy levels and destroys those extra calories.

Increase protein

Protein regulates your hunger and blood sugar levels, and provides the building blocks for you muscle tissue. Therefore, getting this into every meal is essential for anyone trying to eat healthily, tone up and get ripped. Basically, any animal that walks, swims or flies is a good source of protein. For vegetarians, cottage cheese and protein shakes are a great provider.

Hydration is key

How many times have you heard that you have to drink around two litres of water a day? Does anyone really tell us why? Water acts as a carrier, distributing essential nutrients such as minerals, vitamins and glucose to cells, and helping to break down food and distribute it throughout the body. If water is absent, food is not transported and stored as fat. Dehydration can cause endurance levels to flag, as well as tiredness, headaches and dizziness - all of which will have a detrimental effect on your exercise regime.

Pre-workout meal

This could be the second most important meal of the day (after breakfast) as this determines how successful the remaining 30 per cent of your fitness journey will be - training sessions. What you choose depends on the intensity of the exercise session. If it’s low intensity, consuming a meal before the session will make you feel slow and sluggish. For moderate to high, that extra bit of fuel will be vital to get the best out of your workout. These simple guidelines should help you:

  • 3hrs before – a small meal with a combination of protein and good carbohydrates;
  • 2hrs before – a protein bar or shake;
  • 1hr before –  a small snack eg. a handful of almonds and a banana
Post-workout meal

There is a key 20-minute window after an exercise routine comprising cardio and resistance during which your blood vessels are enlarged and ready for the uptake of key nutrients. After this period, these vessels start to reduce, as does their ability to take on what your body needs. Exercise depletes critical amino acids such as glutamine and your body must restock these stores straight away with protein – chicken, fish, eggs, whey protein and soy protein are perfect choices.  When exercising, your body will also use glycogen, stored in the liver. Oatmeal, brown rice, grains such as quinoa, and all vegetables and fruit are great for replenishing this.

Now, for the fun stuff – some key exercise tips for getting jaw-dropping results.

Big muscle groups

Training your body’s big muscle groups is key to getting the body you desire as these burn the most calories during any exercise session. Good choices are squats and lunges for legs, cable flies and TRX chest presses for the chest, and wide-grip, pull-ups and seated rowing for the back. 

Team up

Working out with a gym buddy or personal trainer can help you get better and longer lasting results – and quicker. Teaming up will encourage you, giving your gym session a competitive edge plus the added motivation of not wanting to let the other person down. Just make sure your gym buddy won’t be a distraction and is focused on getting the same results.

Circuit training

Are you ever short of time, motivation or space to train? Circuit training can be adapted to any space or time constraint that you might have. It has the potential to burn more calories than a CV workout or a weight session because it uses these two forms of training together. A quick and simple workout could involve squats, lunges, press-ups, squat jumps, star jumps and a plank. Try 45 seconds on each exercise, with 15 seconds’ rest between each station. Once completed, rest for two minutes and repeat three times.

So, good luck. And remember, the sooner you start, the sooner you will achieve the body of your dreams.

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