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Shape up

Want to get fit? Start now with this advice from Field of Fitness in Guildford and you'll be healthier (and bikini-bod ready) by summer

Now is the perfect time to refocus and set some realistic goals for the next 8-12 weeks. At Field of Fitness our message is to set smart goals, focused but attainable, but always to enjoy the journey and not to get too fixated on the end result. It’s far better to achieve sustainable lifestyle changes and not just a quick fix.

Eight to 12 weeks is a very achievable timeframe to accomplish some really tangible results. Here are five tips to get you on the best path to a healthier, more toned, stronger person nutritionally and physically in time for summer.

 

Write a food diary

You can’t out train a bad diet. Eighty per cent of your body composition changes, and results achieved will be in food prep and eating the correct balance of the major food groups – carbs, fats and protein – for your body type.

So, record everything you eat and drink for five days. You’ll be amazed at what you are really consuming when you see it written down. You don’t need to weigh food, or go into too much detail, that can come later if necessary. It’s a great way to iron out any imperfections in your choice of food quality, food timing, or simply your consumption of too many of the wrong food groups, or even too little.

Train consistently

Physical activity recommendations for adults suggest at least 150 minutes of moderate aerobic activity such as cycling or fast walking every week, and strength exercises on two or more days a week. The idea is that you work all the major muscles – legs, hips, back, abdomen, chest, shoulders and arms. Working with a programme helps to maintain consistency and limits our potential to deviate from the grand plan.

Your support team

Having a training partner, or making sure close friends, family and partners are on board with your goals, will make it so much easier to hit your targets. Having some accountability and involving others in your journey will keep you on the straight and narrow, and help pull you through on those odd few low days. It’s not always easy, and achieving quality results takes not just motivation but a massive commitment.

Get a personal trainer or coach

When you want to achieve as much as possible in a reduce time period, you need to be careful not to overdo it and risk injury. Training ‘smart’ and in a technically correct way is vital to ensure you remain injury free, as well as getting the maximum out of your sessions. A great coach/PT will set up a bespoke programme, work you optimally – but safely – and stop you from quitting or moderating your intensity. Go with a recommendation, there are lots of PTs with a whole host of qualifications so it can be daunting to find someone you click with.

 

You have to put in the graft

Don’t think that results come easy – far from it. If you want the summer body your friends will envy, and the feeling of physical and mental greatness, you must work hard in the kitchen as well as with a good training programme.

Good luck, stay committed and consistent, and watch your body composition change. Then keep it there.

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