One of the most common questions we get asked is ‘how do I get rid of my belly”?

Let us hit you with a  little bombshell, it can be one of the places that takes the longest and last places to come down. There isn’t a single latest fad diet or weight loss pill that’s going to help shift your belly fat super-fast. It’s also one of the places where most men hold the largest percentage of their body fat.

If you think the quick fix is a low calorie carbohydrate diet, then think again. You might get the satisfaction from seeing the scales come down initially, but you won’t lose anywhere near the amount of body fat that you’d hoped for. This is why you see people who have lost a large amount of weight, yet they’re still complaining that their body fat is high and skin has a ‘loose’ look.

 

One of the most valuable tools is body fat measuring. You can record what your belly fat reading is and track your progress. If the numbers are coming down, you are heading in the right direction. If you see scale weight flying down, but the body fat readings aren’t moving, this is a sign that you might need more food, especially lean protein.

 

Yes, as mentioned above, keeping your calories too low for extended periods of time, won’t end with a positive change to your body composition. With fat loss, your goal should be to retain muscle tissue but burn excess body fat. So the real trick to losing belly fat is not total body weight-related alone, it’s also tracking actual fat loss.

 

Pick up a copy of the Lean Body Transformation ebook

 

We know so many of you wanted to hear about a rapid weight loss hack – sorry to disappoint you! Remember you can’t rush it. What took a while to go on, will also take a while to come off!

Here are some key tips to consider:

1. Optimise your sleep – ideally 7 hours each night
2. Strength train at least 3 times per week – aim to get stronger as well as performing the exercises correctly and effectively
3. Have regular body fat and scale weight assessments – this allows you to see if you’re losing actual body fat
4. Be patient – aim for 1-2lbs weight loss per week
5. Aim to eat between 0.7 and 1 gram of protein per pound of lean body weight.

 

Read More: 5 ways to stay healthy after 40

 

If you want to speak to one of the teams on how you can learn how to use weights properly and drop belly fat. Drop us a message and we’ll see what we can do to help based on your circumstances: Contact Form

 

Age 40 is a milestone when the risk of many health conditions can start to increase. This makes the birthday a perfect time for taking stock of your health.

Whether people have demanding jobs, busy home life, ageing parents, growing children or all of the above, it’s easy to put health aside. But 40 is the time to evaluate your wellbeing, health, think about the impact your health can have on others around you, and to plan for the long-run.

And if you’re not there yet, there’s no reason to wait. It’s not as if we are going to wake up and say, I’m 40, I’m going to make a change now. The earlier you can do it the better.

Here are five ways to stay healthier when you are nearing, turning 40 or already beyond 40.

1. Know your health numbers

 

Age 40 is a good time to check your blood pressure numbers, and cholesterol levels,

blood sugar and body weight. When you visit a pharmacy, take time to get your blood pressure measured, and visit your doctor to get a simple blood sugar test. Knowing these numbers will help you and your doctor identify potentially hidden disease risk-factors.

For example, people with higher blood pressure can be at higher risk of heart disease, stroke and kidney failure.

2. Muscle Up

 

Starting at age 40, we lose about 1 percent of muscle mass per year.

So people can benefit from incorporating resistance based exercises, along with cardiovascular exercise, into a weekly physical activity plan. It doesn’t have to be over-complicated, even if just twice per week at 30-45 minutes to start with and remaining consistent. It Just needs to be some sort of resistance training.

READ MORE: High Body Fat Levels & Low Testosterone In Men

As we age, we become less flexible and everyday living can encourage muscle in-balances and stiffness. It’s a good idea to maintain a stretching routine, yoga or some pilates. If we can maintain our muscle mass and maintain our core strength, then as we get older, we can continue to do the things we enjoy.

3. Up Your Fibre

 

Fibre is one of the unspoken heroes of good nutrition, perhaps in part because it feels old-fashioned. Fibre has several important roles, including reducing cholesterol, helping manage weight, appetite, energy levels and reducing the risk of colon cancer. An adult man requires some 30-40g of fibre a day, but it seems that according to research, most men achieve only around half of that. Fibre is found in grains, legumes, fruits and vegetables. You can also find good amounts of fibre in cooked broccoli.

4. Up Your Protein Intake

 

We suggest that you should be including a lean protein portion in every meal. This doesn’t mean eating only three or five meals a day, this means splitting your meal times into regular feedings based on what you can realistically sustain given your current lifestyle. We always usually recommend a minimum of three times.

Eating protein regularly helps keep you feeling fuller for longer, it stimulates your metabolism and it also helps you build vital muscle mass. Muscle mass is key if you want to lower your body fat levels and look leaner.

What we recommend to our personal training clients, is to initially work on portion sizes and adding a lean source of protein to every meal. As a guide, a portion of protein is equal to the size of the palm of your hand.

For a medium build male, we suggest one portion per meal.

For a larger build male, we suggest one and a half portions of protein with each meal.

There are divided opinions as to the healthiest forms of protein you should be eating. As mentioned you should try to include lean protein sources with each of your meals. Where possible you should also choose organic and grass fed protein sources.

5. Shift Your Thinking

 

There are so many out there that love to talk about “the grind” and “sacrifice” they make to achieve their goals.

If achieving my goals and being healthy was such a terrible process and found it to be such a grind, I simply wouldn’t do it. I am guessing you would be the same.

The reason I’ve kept up my lifestyle, health and fitness is because I LOVE it. And not just the working out – the eating clean and feeling good. Focusing on finding something and a lifestyle you love is the number one thing you can do to faster consistency. We want to do the things we love, but also need to consider the things we need.

But there’s no law that says those two things can’t be done at the same time.

Have a great week,

Paul

READ MORE: The Best Weight Training Advice For Men Over 40

 

Muscle soreness after exercise is practically a given. Some exercisers seek it out, whereas others prefer to avoid it at all costs. No matter where you are, you may be wondering why muscle soreness lingers for so many days in some cases and whether it’s good or bad and how to handle it.

You may have also heard the term “delayed onset muscle soreness” or DOM’s. This is the muscle soreness you experience 24–72 hours after you exercise with any sort intensity. When we talk about muscle soreness, we’re typically talking about DOMS.

 

Why Is There Muscle Soreness?

 

Exercise adds a stress on your body. This stress isn’t necessarily a bad thing (we’ll get into bad stress later), but when the stress is new or more intense than it usually is, your body has to address it. Often, that response leads to soreness of the muscle.

Strength training, for example, breaks down the small tissues within your muscles, prompting your body to generate inflammatory proteins known as cytokines. The muscle inflammatory process does create some swelling locally at the muscular level, and that leads to that feeling of tightness and soreness, along with the fact that the tissue itself is damaged.

 

Similarly, repetitive cardio exercises like running or cycling can create micro-tears, or breakage in muscle tissues as go reach new barriers, if you’re new to the sport, increase mileage or intensity or jump back into training after an extended break. What we’re actually doing every time our foot lands and lifts is we’re trying to decelerate to keep our body from collapsing or you’re controlling the rate at which your muscles lengthen, and that’s actually when you create those micro-tears within the muscle tissues.

 

Our muscles perform three different types of actions: eccentric, concentric and isometric. Eccentric refers to the lengthening phase of muscle contraction, or the lowering portion of an exercise. Think: Sitting back into a squat, uncurling your arm during a biceps curl or running downhill. Concentric refers to the shortening phase of muscle contraction, where you curl that dumbbell or stand up from a squat. Finally, isometric refers to holding a position, as when you hold a plank or wall-sit.

 

Eccentric training involves focusing on the lengthening phase of an exercise, either by performing that action at a slower pace, full range- action and/or adding an explosive element on the way back to its original position.

 

One reason eccentric training creates greater muscle soreness is you have to control your descent, as opposed to letting gravity do all the work for you. This creates greater damage to fibers within your muscles, which leads to greater muscle soreness. [During eccentric exercise] you’re trying to control the speed at which your muscle lengthens, and at that time, you’re tearing these cross-bridges. The good news is your body is pretty smart; it adapts to the stresses of eccentric exercise strain so you’ll experience much less damage if you repeat the same workout a week or two later.

 

Is Muscle Soreness Good Or Bad?

 

On the one hand, muscle soreness following exercise is a good thing: It means you have created enough stimulus for your body to adapt to and recover stronger.

On the other hand, it’s not a good idea to always be sore or to be so sore you can’t perform daily tasks without discomfort or pain. If you’re having trouble performing daily tasks for an on-going period or soreness lasts for more than three days, this will usually mean you have pushed your body more than the ideal intensity to get the adaption response.

So, what does an appropriate amount of soreness feel like? Well, first, it should only last about 24–72 hours, and it should feel like the soreness is coming from an area which you targeted in your exercise session the day or two before.

Whether you’re sore or not, make sure you’re doing things to help your body recover between workouts. Your best recovery tools include sleep, hydration and balanced nutrition. The main recovery strategy we have is sleep, because that’s when we get the peak hormonal response from that exercise and the body repairs itself.

 

READ MORE: 6 Tips To Get Back Into Exercise After A Break

 

 

Written by: Paul Karoullas

 

 

Getting in leaner and stronger is something that many people hope will happen from going to the gym and eating “healthier”. There are others however who know that to achieve a body they desire, they will have to make sacrifices, some changes in lifestyle and they’ll have to make it a priority in their life.

Take a minute to think about the amount of times you’ve tried to get in shape. I can guarantee that you’ve tried to fit it in, and all too often you’ve lost focus without any structure and quit before you’ve seen any kind of real results as it’s not been a priority!!

Those of you who have children will probably jump around at me for saying this, but you do have to place getting in shape right up there in line with looking after you’re your family.

Now when I talk about getting in shape, I’m not talking about going to the gym to lose a few pounds for holiday which will inevitably go back on. I’m talking about the people who say they really want a new body and a healthier lifestyle. They say they want the body, but they’re really just not prepared to place it right up there as a priority.

Most men have about 5 top priorities. Family (including children), work, relationships, hobbies and friends (social life). These are always going to take precedence over anything else, that’s unless you change the order and make some conscious changes to your current lifestyle.

Pick Up A Free Copy: 12 Week Transformation For Busy Men

You plan to go to the gym and your colleagues invite you out for a drink. Your top 5 priority list doesn’t include the gym, in fact it gets pushed to the back of the queue, so you go for drinks. On the other hand, what if you had getting in shape as either the top or second priority in your life? I can guarantee you’ll go to the gym then and build momentum without so much of life’s distractions.

You must arrange your priority list as you will find sticking to your goal so much easier. What really works with our clients at Lean Body is scheduling in their sessions and treating it with seriousness as a work meeting or somewhere where you have to be. If children are always number one, then, of course, you will think of them first. But health and exercise can be second on the list, and you will fit it in when you’ve done with your children. Placing social life before the gym will always mean that the coffee morning or drink at the pub, will take priority.

You might think this is way too serious but I can promise you that nearly every successful athlete and client that I have coached, placed their health and getting in shape as a major priority in their life. I always sit down with my clients and review their priory list. If we need to move things around, we do. If you haven’t assessed your own priority list, take a few minutes to do so. If you can’t place training and getting in shape right up there in the top 3, you will struggle to ever see the results you’re hoping for and will end up on the hamster wheel.

 

 

 

 

 

You’re doing a solid job of changing the quality of your food and making nutritional adjustments that work well for your lifestyle, you’ve been going for a few weeks/months, and you start to see some changes. But now you want to step it up and incorporate some more structured exercise into your routine for added weight-loss power.

Here’s the problem: It may feel like there are hundreds, if not thousands, of possible starting points with us here and see online nowadays. How do you choose the best way to jump in? The wealth of options — from group training, gym memberships, personal trainers and loads of free online workouts — can make many people feel like giving up before they’ve even begun.

The trick is to think simple and gradual. You’re looking to make exercise into a new lifelong habit, and one which can keep your excess fat from coming back. That requires the same strategy as changing up your food: consistency, programming and starting where you are.

1. Get Walking

Particularly if you’re carrying extra weight, high-impact exercise at the beginning can be tough on your joints when you’re just starting to get into working out, that makes brisk walking a really good option, to begin with.

A useful strategy some of our new client’s use is to schedule your walks in terms of time and location. That keeps walking from being yet another task you might not get to during the day and makes it into more of a priority.

QUICK READ: Achieve Results Even With A Busy Lifestyle

2. Begin With A Short Term Goal First

Huge goals are great, but when you just start working out, you need goals that can be achieved initially before moving on to the bigger ones. For example, aim to walk three times this week. Or walk 10 minutes more tomorrow than you did today.

You might prefer to use distance as a marker instead, adding one kilometer to each walk. These short-term goals give you a sense of progress, which is crucial for staying motivated.

Pick a short distance and amount of time to add and build on each week. By sticking to the above weekly will motivate you to increase your time or distance and you’ll begin to make time for fitness rather than placing at the bottom of the priority list.

3. Building Intensity

After you’ve created a consistent walking routine you enjoy, begin to vary your walks for more intensity. If you’re walking outside, try alternating 2 minutes at a slow pace and 2 minutes at a faster pace. If you’re indoors on a treadmill, you can do this easily by increasing and decreasing the speed, as well as adjusting the incline. This is called interval training and is great for also increasing stamina.

This is a time where you might feel ready to when you can begin to incorporate some strength training into the mix 2-3 times a week. That might include doing a few bodyweight exercises after you’ve warmed up and walked. As you get more comfortable with incorporating these kinds of moves, you can start to explore more strength training options, like using weight training or resistance bands.

READ MORE: The Essential Strength Training Guide

4. Keep Exploring

A large part of what keeps people from exercising is they think of working out as, well, work. They don’t want to push themselves out from their comfort zones and will usually find a reason not to exercise rather than think of the benefits. They might view exercise as punishment for what they ate or as a chore that needs to be checked off the list. But that means they haven’t found the sweet spot that comes with actually enjoying the sensation of movement and the good parts associated with a leaner, healthier lifestyle.

Pick a workout which you enjoy more. The best part about getting back in shape is feeling better when doing other things. For example, start with a sport you enjoy or join a group to exercise with. Some of our clients start playing tennis or squash before starting a training programme with us.

Having a reason beyond just losing weight and beyond those initial small goals — is important for the long term. Maybe that means signing up for a 5K walk six months from now or going for a bike ride with your kids instead of taking in a movie. No matter your future goals, though, be kind to yourself about getting there and try not to overwhelm yourself too much at the beginning.

 

Written by Paul Karoullas – Follow on:

 

Have you just started out on your weight loss or you may be thinking of starting up again in September and have quite a lot of body fat to lose?

There are quite a few articles that we put out that relate to people who are already on their journey or have hit a ‘flatline’ on their quest for weight loss and are looking to progress to the next level. However this article isn’t for them, it’s for those of you who are just at the beginning of your journey and need some helpful hints and tips to get you started.

 

1. Firstly, start out very basic, by cleaning up your diet. Look at first eliminating processed foods, high-fat dairy, gluten, wheat and any food that you know causes inflammation and bloating. Also, eliminate starchy sugary foods such as white bread and pasta, and replace them with gluten-free oats, sweet potato or brown rice. There is no counting calories, no weighing of food, just simply cleaning up your diet. Eat foods that run, swims, is grown in the ground or it can be plucked out of a tree. Very simple.

 

2. The next step is to set a protein goal, as a guide simply use your body weight in kilograms and start by eating 1.5 grams per kilo of body weight. All you have to do is make sure you hit that total amount every day. So for someone who has a lean body weight of 90 kg, they will need 135 grams of protein spread out through the day. Read my article on: Why Consuming Protein Helps You To Lose Fat

 

3. Hit a water goal, I encourage everyone we work with at Lean Body drinks at least 2 – 3 litres per day.

These first tips along with training a minimum of 3 times a week, will help you see very good results. There will come a time when you start to stall, this is where a consistent food diary will come in. You can find a sample training programme in the 12 Week Lean Body Transformation Ebook

 

4. Make a record of your food daily, especially when starting out, this will show how consistent you are being. Inconsistency leads to poor results. So this next step is to just make sure you remain consistent at all times.

 

5. If you have been training in the gym regularly 3 x a week, this is the time when you could add in an extra training session. This extra session will produce another level of results. This could be a supplementary session such as a long walk or a cycle for example.

 

So you see, you don’t have to overcomplicate things, you don’t have to count everything at the start, you just have to do the basics and make sure you remain consistent.

 

As you get leaner, and you lose weight, then you do have to become slightly more specific to see more results.

 

If you’d like to know how we help our clients at Lean Body Training lose weight, and keep it off, pick up a copy of the Lean Body Training Blueprint ebook by clicking the link.

 

Summer, the season for relaxation and spending more time outdoors, whether it’s unwinding by the pool, beach or going for an evening walk. For many people, summer means taking a vacation and possibly relaxing the rules around what you eat and drink.

But overindulging this time of year isn’t good for you, whether you’re hitting the cocktails or the ice cream stand all summer or snacking on Christmas deserts throughout December.

Here’s how to enjoy the flavours and social events this summer while still staying on track with your health goals.

1. Keeping hydrated

Sometimes thirst can be mistaken for hunger. Make sure you’re sipping water throughout the day. Try tracking your fluid intake, one way to track is keeping count of the amount of bottles you’re consuming and ltr content of those as a guide. Or opt for a plain naturally flavoured calorie-free water, or squeeze some fresh lemon in your bottle or glass.

2. Aim for filling, quality foods

Fill your plate with nutrient-dense food choices so you’ll feel fuller at the end of your meal. This tactic may keep you from feeling the need to have dessert or to load up on the pastas or fries.

Focus on plenty on Fresh foods and lean proteins such as eggs or lean meats with water-filled vegetables, in order to limit overindulging on less filling, more calorific foods.

3. Consider your activity levels

If you’re upping your movement levels during summer such as more swimming, walking or cycling, you’ll burn more calories than usual and may need to eat more. But be honest with yourself about whether your chosen activity really warrants a calorie treat.

For example, a short stroll on the beach may not require a pre-workout meal but an intense game of volleyball or tennis may be boosted by some extra fuel or a meal to replenish afterwards.

READ MORE: Healthy snacks that will keep your appetite under control

4. Bring homemade food to the parties

If you’re invited to bbq’s and evening house parties the food choices may not be as healthy as you’d like. Instead, come up with a nutritious go-to side dish to take, like a high-grained, lentil or chickpea veggie-filled potato salad, fruit bowl or stuffed veggie tray. This way you’ll know that there are smart food choices available.

5. Be careful about alcohol intake amounts

Smoothies and juice drinks go down well in the summertime, but they’re also high in ‘hidden calories’ speciality cocktails like piña coladas and margaritas are filled with added sugar and sweeteners. If you’re not taking those into account, those calories can add up quickly and lead to weight gain. Furthermore, after a few, our control of choices is inhibited and often leads to an increase in food and beverage consumption without realizing it. Try to limit your alcohol intake or opt for spirits with low-calorie mixers such as tonic water, diet cokes instead of the beer and wine options.

 

 

 

 

I understand that it’s easy to stick to something when you enjoy with passion. We also understand that you can stick to something long enough if you really want to achieve great results (and if you’ve clearly decided that it’s something that you want to stick and work towards).

In many cases, getting in shape and feeling stronger isn’t actually most peoples passion, it’s a short term goal, and often it’s not something people give great thought to looking forward.

Now, this shorter-term goal could well turn into a passion or hobby further down the line, we’ve seen it happen so many times.

Often people think that they’ve got to plan way further into the future when they even contemplate making some changes to their body shape.

We can guarantee that many people who are leaner and fitter now (and find it easy to stay that way), at one point, simply decided to start eating a little healthier, tried a gym, before it escalated into something that became a bigger part of their life.

Many people dip in and out of losing weight, for months, if not years, before it finally becomes something they take more seriously and stick to more often. This decision can usually be triggered by a situation or circumstance in their life which has pushed them really to start and stick to a healthier lifestyle.

Pick up a copy of 12 Week Transformation Guide For Busy Men

Many people also overlook the fact that getting in shape is all about changing everything in one go (but not everything at the same time) it’s all about adapting your life, social networks, daily habits, and who you are on the inside.

We spend so much of our time, helping people when they dip back into their old habits. It’s inevitable when you work with people who are trying to change. Change doesn’t always come easy.

The point to this short article is to not focus too much on the future right at the beginning. Get started, surround yourself with people who have been through the change that you want to become. Learn bit by bit, change one small habit at each time, don’t get frustrated, enjoy the process, and we can assure you it’ll all become a huge part of your life before very long at all. The first few weeks or so can be the hardest time to adapt to your new lifestyle, but once some habits and solid foundations have been built it becomes easier.

If you focus too much on the future at the beginning, it all becomes way too overwhelming, and you often pull out for the fear of the change you can see ahead.

Enjoy the journey, it truly is life-changing.

 

Getting ill, picking up injuries or just needing a break are all valid reasons to occasionally take time away from your exercise routine. But sometimes these breaks last longer than we anticipate and many of us worry we’ll lose all the hard work and strength we worked so hard to build and end up starting back at square one.

How much time is ok away from exercise?

It’s safe to say taking a recovery day is considered best practice for a responsible training routine. So, while a day or two is great, how about a week? What about a month? How quickly do you lose strength once you stop training? The answer might not be as fast as you think: In most situations, big losses in strength don’t happen for about three months, with smaller, less significant losses can start around 3–4 weeks.

Good news

Even if you have to take as much as three months or more off from training, rest assured it won’t take you too long to regain your strength — especially if you were training consistently before you stopped.

Exactly how long it takes to regain your strength is hard to say, because it takes more than muscular strength to pull off an exercise. For example, if you could bench press 100 pounds for 6–7 reps, and then you took three months off from training, you may still be able to lift 300 pounds when you return to training — just not for 6–7 reps.

Similarly, if you could do 5 before your three-month break, you could probably knock out a couple pullups when you hop up to the bar again, but you may need to work back up to 5.

READ MORE: 7 Reasons Why To Start Strength Training Today

About Endurance

The reason actually has a bit less to do with a loss of strength as it does a loss of endurance. Doing pullups or press ups involves much more than your muscles, it also involves cardiovascular capacity, especially if you get into the higher reps such as eight or more.

As you do more reps of an exercise, your body builds up chemicals like lactic acid in the muscle. With more training, your body becomes more efficient at clearing out the lactic so you can complete your reps without fizzling out, but if you don’t exercise for a while, it takes a little time to build up that muscle endurance again.

See, cardiovascular fitness is one of the first things to go when you stop exercising, with noticeable declines happening within two weeks. For example, a recent study reveals four weeks of detraining led recreational marathon runners to lose roughly 3.6% of blood volume, which other research suggests may be the primary cause for early losses in cardiovascular capacity. Just keep in mind that how quickly you lose and regain cardiovascular fitness may depend on how long you’ve been training.

About strength

When it comes to strength, however, you’ll generally keep it for much longer, and be able to rebuild it fairly quickly compared to endurance. The reason: Your muscles “remember” the prior adaptations they made from strength exercises and can get back up to speed in less time than it took to build up and adapt than the first time.

Planning a return

If you’re restarting your strength-training routine after some time away, start with lighter weights, focus more on technique or fewer reps than you’re used to. Increase the weight gradually to give your tendons time to regain their elasticity.

Some go right back to lifting heavy weights while their tendons are still stiff: That’s where they run the risk of injury. So, whatever you do, don’t try to pick up where you left off.

 

YOU MIGHT FIND USEFUL: Ebook: 12 Week Lean Body Transformation For Busy Men

 

One of the most overlooked ways to lose excess body fat is the ability to change your daily habits into those that are conducive with fat loss.

People often fail to succeed at fat loss for a very simple reason, they take on way too much in one go. Now, this isn’t to say that certain people can’t take in a lot of information and make it work very well, but there are a large proportion of people that can’t. They fail to realise that their lifestyle and new changes aren’t necessarily ready for it all yet!

We get to see so many people that say they’ve tried this thing and that way to change the way they look. They’ve tried every diet going, every online program under the sun and they’re still nowhere nearer to the change that they want. We’ve seen people that have hired trainer after trainer, tried gym after gym in search of the “special way” that has the answer.  One thing in common with all of these people is their inability to continue with anything they’ve actually tried to stick!

We all live our lives by habits and routines, but they’re not necessarily the ones that are going to get you in the best shape you want and a healthier quality of life.

Defining Habit

A habit is defined as a consistent pattern of behaviour that often occurs automatically.

You don’t realise it but your current habits away from going to the gym or working with a trainer are the very ones that are stopping you get in shape. There’s more to fat loss than just joining a gym and following a program, you have to take accountability for what you’re trying to achieve.

So here are a few of the classic habits that people do every day:

1. Get up late for work or just in time for work

2. Go for a drink in the evening after work which ends up in a takeaway

3. Having someone book your appointments all day that leaves you no time from the minute you get into the minute you leave work and not leaving you control of your day

4. Staying up late at night watching television or on social media

5. Buying food on the go every day

These are not the habits that someone would follow if they wanted to be in shape and stay in shape.

So how could you change these around slightly to make them more like habits of someone who wanted to be in great shape and feel healthier, and what benefit would it be to you?

1. Getting up 1 hour earlier

This would mean that you would have time to prepare healthy food before work or complete a training session

2. Get a training partner and arrange to train in the evening.

This would keep you away from spending too much time in a social environment where everyone is drinking and snacking on high-calorie foods. You would also be spending more time with someone with similar habits to you

3. Take ownership of your own diary

When you take ownership of your own diary and block out times when you want to train or eat, you will always have time for you and your health.

4. Set a time to go to bed by, say 10pm every night

By going to bed at the same earlier time every night you will find it so much easier to wake up and you will also have a lot more energy to train the next day

5. Take your meals with you to work to avoid going to buy sandwiches and crisps

When you have your food with you for the day, you will not be hungry and therefore avoid heading to the sandwich shop.

Habits have a knock-on effect with each other and become a lot easier with time. For example, getting up earlier will make sure you prepare your food, you’ll then not snack on poor choices at work. If you decide to go for a workout, phone and email distractions are a lot less frequent before work hours so this can be your time to focus on You.

Remember that hitting targets is a huge part of fat loss. Every habit you successfully integrate into your life is a goal reached and becomes less effort with time. This a huge motivational tool to go alongside your body fat measurements, how clothes fit and weight record.

Top Tip on How To Change Your Habits

To avoid taking on too much at once, pick one habit at a time from the list above and integrate it for at least three weeks. In a book called Switch by Chip Heath and Dan Heath, the authors state that it takes 21 days to form a new habit. We use this technique time and time again with great success. You’ll be amazed at how well it works. Don’t introduce a new habit until the first one you set to work on is fixed firmly in place.

Try these lifestyle habits and let us know how you get on.