03/01/2024
This 1s for all the people new to training or haven't trained in a while it's a long 1 sorry but may help
YOUR PROBABLY TRYING TOO MUCH TOO SOON AND WILL FAIL
Sounds harsh but hope this helps to stop that failure
So you haven't trained properly for months and when you do it's on and off, diets been none existent or you started a Monday and gave up by Wednesday to start again Monday
So now your solution is train 6 days a week and eat nothing but salad STOP NOW 🛑
It's too much you have gone too extreme 99% of you will not last (the 1% have a very strong mindset) because you have set yourself up to fail with too much
Training too much, your body can't cope from nothing to high volume you will be very sore and may lead to injury. Plus you know realistically you can't get the gym that many times due to life commitments.
Eating salad it's human nature to want to rebel if some1 tells you not to do something it's all you can think about so I say only eat salad you are going to rebel. Plus your taking out all the good tasting food and making it miserable
So within a week your sore and pi**ed off with the taste of lettuce and water sod the gym off and eat a 500 inch pizza at weekend but intend to start again Monday (isn't that the definition of insanity repeat the same thing over and over expecting a different result)
Crazy this guy saying don't train and eat right, no I'm saying do it slowly to create habits you can achieve.
These are just bits of advise won't work for all but in general help
Gym and training
Start at 3 days a week with a split push/ pull/ legs then you can build up to 5/6 days by doubling it up or creating splits you like.
Only 1 or 2 days try full body workouts or get a trainer to get the most out of it. At this point a couple times a week is more than nothing when you quit from over doing it.
Cardio
Running know your level and build can't run 5k and that the goal try c25k don't start marathon training, marathon might be the goal no 1 is it realistic as you need to commit to the timing to train but again build up to 5km then 10km and so on don't just try 26 mile 1st day (sounds mental but I know people who have done it as they usually end up in my therapy room 🤣)
Classes/ sports
A club have classes 5 nights a week start with 1 or 2 a week and build up you don't need to do all 5 especially in high intensity workouts like plyo and physical sports
Diet
While some diets do have some crazy results can't deny that but they are very restricted and cause high numbers of failure. A quote I like 'the 50% diet you can stick to is more successful than the 100% diet you cant'
No doubt right now you have seen the usual diet companies advertising don't eat carbs to look like this you want to sign up, realistically 300 people signed up with the same idea but you only seeing 3 peoples results who stuck to it (back to that 1%) they don't tell you the other 297 failed but don't care they been paid but because they lost a few lb they go back year after year on the pretence they will complete it this time
So again instead going all out heres a few tips to start once your doing this then add more and go a little harder to your ability im all for being out your comfort zone but come on, imagine it like this I'm going to put you in tenerife you can pack what you need so yes it's hot so you have suncream and water or I can throw you in desert with nothing you ain't gonna last and going extreme on diet is basically the same principle
So the tips
1. Drink plenty of fluids personally I go 37.5× weight in kg is good start (doesn't need to be just water sugar free cordial is fine increasing fluid is more important than it having some bloody cordial)
2. Lower or cut out carbonated drinks, can coke with your tea after 4ltrs of water fine plus could keep you away from dessert. Don't count these as part fluid intake tho
3. Don't drink calories so easy to over consume even smoothies can do this so be cautious cut out the sugary drinks all together if you can.
4. Eat more veg sound obvious try and eat at least a portion per meal also filling plate helps means less space for calorie dense foods not to mention the nutrients
5. Get in that fruit good for a sweet tooth as well as nutrients but try not to over consume as it does have sugar id advise no more than 2/3 portions a day
6. Protein dense breakfast try to up the protein in breakfast rather than carbs to stop an insulin spike and hunger pangs mid morn, there a reason people eat steak and eggs in a morn
7. Cut the bread it's easy have 2 slices with tea that 200-300 cals consumed right there it's easy to cut
8. Cut the caffeine while some evidence a coffee in morning can help the liver we over consume this Plus add the milk, sugar, syrups etc it goes back to no 3 and not drinking calories
9. Have a cut off time so like intermittent fasting does cutting off stops snacking I'm not saying do the fasting unless it works for you but I find the cut off window works as you know it's past that time don't eat, only issue some people may over do it before the cut off if this is you don't use this step.
10. Eat what you enjoy in moderation but also cut it down when you do eat a 12 inch pizza on a Friday night go for 9, 2 Mars bars eat 1, eventually you will look forward to the treat or cut them out but going back to instinct if I say don't eat it you will anyway but probably go over the top.
If you follow this you will see results be in good habits and be able to add on as you need and hopefully see past the new year hype and keep going all year through to your goals
