So I guess if you've made it to this blog, then you've read my previous topics and have decided that you're dedicated to applying yourself to try and achieve your desired goal. The topic of this blog is going to be more specifically about the process of working hard to get to where you want to and the resiliency that will be required on your part. This will be more about the physical and mental aspects of being active and not so much about nutrition as that'll be in my next blog, so if that's what you're looking for then head over that way. So you've just got your gym membership card and you've stocked your fridge full of the healthiest foods you could get your hands on at the supermarket, but where do you go from here? I can tell you, you've got to set yourself a sustainable gym regime that you can stick to, that has the suitable number of rest days depending on you as well as at times that you can be committed to. At the bottom of this blog will be a download link to my gym regime that I made on my first day just before I left my house for the gym. Feel free to use my template or alter it to fit your requirements, if you need to add a rest day or take one out then do so. I made this on 21st July so it was during the summer holidays meaning that I had all day to go to the gym as I had very little planned, but this can be changed to before or after work or school. The time that you go to the gym in the day doesn't matter, in my opinion, it is just important to make sure that you get active at some point during your "gym" days, even if you can't make it to the gym. If you find yourself short of time, you can just go for a run for 20-30 minutes, or if you're extremely tight for time and find yourself only having 20 minutes to get a workout in, then you can always complete a HIIT session. HIIT stands for High Intensity Interval Training, is when you perform a series of interval exercises to a very intense standard for a short period of time (e.g. 20 seconds), then a rest period for a longer period of time (e.g. 30 seconds). This cycle is repeated for anywhere from 5 to 25 minutes, depending on the fitness levels of the person training. This training method is very effective for those who are trying to burn body fat but don't have a great deal of time to workout so I would highly recommend this if this situation applies to you. So you've got your gym membership, you've stocked up on highly nutritious food and you've got your colour coded gym regime that you've stuck on fridge door or learnt off by heart, what now? The next step before you enter the gym (don't worry, we'll get there) is to educate yourself on the area of fitness you're trying to develop yourself in, whether it is decreasing body fat or building muscle, you need to know the biological side of it but don't worry i'll give you a quick guide to both. First decreasing body fat, in order for you to lose weight you've got to make sure that you have a calorie deficit at the end of every week. A deficit is where you have taken in less calories than you have expended, meaning that you're body will turn to your next available energy source to make up for the lack of calories, which is your body fat. Even though each day this may not feel like you're making a whole lot of progress, over a period of time, the two hundred calorie deficit that you've out upon yourself will add up. Nutritionist recommend that a healthy and natural speed to lose weight is 1 to 2lbs a week and with 1lb of body fat being the equivalent of 3,500 calories, therefore you want to average a 500 calorie deficit every day. Even though this may sound daunting at first, all you need to do is eat your standard 2000 calorie diet and burn 500 calories by being active. By constantly achieving the 500 calorie deficit, you're certain to lose that excess body fat that you're desperate to shrug off. Originally when I started losing weight, I was so focused on being in a calorie deficit that I would never treat myself and so I found it very difficult to keep on track. But from my experience i've come to learn that your body reflects your work and commitment over a long period of time, therefore a treat every now and then won't make any difference, it is just vital that you make sure it is in moderation and not every other day. That is pretty much it with regards to the physical side of losing weight so now onto building muscle. Whenever you put your muscles against any kind of resistance (which lifting weights counts as) then tiny rips, known as micro-tears, occur in the tissue. Your body will automatically repair these rips, predominantly during your sleep which is why it is vital to get a minimum of 8 hours a night, which will make the muscles stronger and bigger. This process, however, is much much slower than losing body fat and therefore if this is what you're aim is, you will have to be patient and consistent with your training to get the results you want. A lot of people believe that you need to have a calorie surplus (more than you burn off) to build muscle which I can tell you is absolute rubbish! What you do need most importantly is a positive nitrogen balance within your body which is attained through getting good nights sleep. This, accompanied with consistent training, will provide your body with what it needs to build muscle. A common misconception among the fitness community is that in order for your to build muscle quickly then you need to annihilate them every time you train, however it is more beneficial for the growth of the muscles to stimulate them. So remember when you're lifting weights to "stimulate, not annihilate" so that you aren't too exhausted to come back the next day or a couple days after to train them again. To help your body recover quicker, there is always supplements (such as protein powder) that you can incorporate into your diet. So lets recap, you've got your gym membership sorted, nailed the nutrition, colour coded gym regime check and you're educated in the department of fitness that you want to develop yourself in. The next and final step is to get yourself to the gym and get working towards your goals. It is going to be difficult and it's going to take time and commitment, but always remember that it'll be worth it and that nothing can stand in your way! So get out there, get after it and use your #WillPower!
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