2010 - New Year, New You…Again!
It’s a start of another new year, better still a new decade and I know people around the world are making another “must lose weight” “must get in shape” resolutions. We make the same every year and only few stick to it. Why is weight loss so difficult? Why do we find it so hard to make the commitment? I know a few of you are thinking; well, it’s Chinese New Year soon I might as well wait till after that. Whether you start tomorrow, next week or next month it might as well be next year. The longer you procrastinate the harder it is, unless you start NOW you’ll be putting it off until 2011…2012 and by then they’ll be another few kilos to drop on top of today’s…
For most, we psyche ourselves up to a point of utter dread at the thought of exercise or a gym. It becomes a punishing diet or a grueling workout regime. We think that we have to starve ourselves or kill our bodies in order to achieve results, which is why weight loss resolutions last only a few weeks for most. There’s only so long you can cut out food groups, or eat cereal diets or soup diets until you feel so weak you pass out or only so long you can push yourself beyond your capability in a gym before your burn out of worse still injury yourself.
So, I’m going to give you some sensible tips to make step by step changes in your lifestyle, nothing drastic but realistic and achievable goals that will gradually lead you to a better lifestyle and stop your current one spiraling out of control.
I’m not going to give you a diet to follow but all I’m going suggest is that you cut out 300-500 calories of what you are currently eating a day. This could be as simple as a chocolate bar a day, those afternoon chocolate biscuits you dunk in your tea, a latte and muffin that you grab on the way to work or drinking just 2 glasses of wine on an evening out instead of 5. Doing small things like this can make a big difference especially if you combine that with a bit of activity.
This is a quick 15 min exercise programme that doesn’t require a gym or any equipment that can be done in the comfort of your own home. Set your alarm 15 mins early EVERYDAY and DO this first thing in the morning NOT in the evening. Don’t use excuses that you are not a morning person, I’m not asking you to get up an hour early and go and join Boot Camp this is only 15 mins. Exercising first thing energises you and speeds up your metabolism and psychological it’s over and done with.
- Warm up with a high knee drill for 1 minute, jogging on the spot keep your knees up and get your arms moving
- Squats - Do 15-20 repetitions. Be careful with your knees, if you need to hold something to start with then please do until you feel more confident.
Start by placing feet shoulder width apart and holding your arms out in front of you.
Proceed to squat down like you are going to sit in a chair. Your upper body will lean forward slightly and your hips will shift backwards while going down.
Remember to keep your knees from going out in front of your toes while squatting.
- Wall Pushups. Start with the wall and then build up to doing them on your knees or make the goal to do ‘full push up style’ on your feet. Remember step by step!
Start by placing your hands on the wall at shoulder level with your feet approximately 2 feet away from the wall.
Bend your elbows so that your chest gets closer to the wall.
Once your elbows are bent to about 90 degrees then press back out to the starting position.
Repeat for 15-20.
- 1 Leg Balance Squat
Start by standing on one leg with the other leg elevated.
Bend forward keeping one leg semi straight and reach for the ground with the other leg lifted up. (beginners can hold something until you feel more confident with your balance)
Keep your back relatively flat during the exercise.
Repeat for 10 reps then repeat with the other leg.
- Jumping Jacks for 1 minute (aerobic exercise)
Start with your legs side by side and your arms by your side.
In one motion jump and spread your legs out to the side while your arms raise out and up over your head.
Land in this position and then return to the starting position and repeat for a minute, you’ll feel your heart rate up and shortness of breath, each day will get easier the fitter you get so persevere.
- Stationary Bodyweight Lunge
Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on 10-15 reps the ball of the foot.
Start position: Feet should be positioned at a staggered stance with head and back up straight in a neutral position. Place hands on hips.
Lower body by bending at right hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor.
Do 10 reps and repeat on other leg.
Remember to keep head back, and hips squared and in a neutral position throughout movement. - Triceps dips – you can do this on the edge of your bed or on a chair. Do 10-15 reps and build up each day.
Start by placing your hands on the chair and your feet are on the ground with your legs semi straight.
Proceed to bend your arms until they are bent to about 90 degrees and then return to starting position.
- Bicycle Crunch Core – 15-20 reps
Lie back onto floor with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
Start position: Place hands behind head. Straighten right leg.
Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor. During the crunch, bring right knee towards chest.
Return to start position and repeat with the left leg.
Remember to keep head and back in a neutral position.
REPEAT THIS PROGRAMME FOR 2 SETS IN THE FIRST WEEK AND THEN BUILD UP TO 3 SETS IN YOUR SECOND WEEK - REPEAT EVERYDAY!
Once you get in the swings of doing some simple activity everyday like this and make slight dietary changes you will see the difference just after a few weeks and hopefully this will motivate you to pick up the intensity or make a step to even joining a gym, a dance or yoga class or even hiring a personal trainer. After a few weeks however your body does get used to doing repeated exercises so to see long term results you must change exercises and the intensity but here is a good start so good luck!