Witness the fitness! 5 get-fit tips from a pro
Want to unleash your svelte inner self in 2021? Meet local fitness guru, Lean with Leanne, who wants to help you get fit not just for New Year, but for life.
Want to get fit for the New Year? Pull on your sweat pants and try this easy-peasy 10-minute workout (above), created especially for Muddy readers by Devon fitness and transformation coach, Lean with Leanne. Or if you want to ease yourself into it, read her top tips for getting in shape first.
1/ NEAT up
NEAT stands for Non-Exercise Activity Thermogenesis and it simply means the amount of activity and movement you do on a daily basis that is NOT planned exercise. This can just be the amount you move around and walk in the day. The more you move, the more calories you burn. I always set my clients targets of 10,000 steps a day. This is a great way of increasing your daily movement, burning more calories and improving your mental clarity.
2/ Eat protein
Eating protein at every meal is beneficial, especially if your new year goal is weight loss. Protein is responsible for repairing cells and promoting recovery. It also helps you feel fuller for longer and can help keep cravings at bay. Protein also has a higher thermic effect than carbs and fats meaning that digesting protein actually burns more calories than the other macronutrients.
3/ Track your calories
Knowing how many calories to eat is essential no matter what your goal. If your goal is weight loss you need to ensure you are in a calorie deficit (eating less calories than you burn). The only way to make sure you are in a deficit is to track your calories. This is simple and you can download the free app MyFitnessPal to track effectively. BUT first how many calories should you be eating?? Fill out my calorie calculator and it will determine your individual calorie requirement for your goals.
Believe it or not, hydration is very important no matter what your goal is. Being dehydrated can affect energy levels, motivation and your cravings. A lot of people often mistake thirst for hunger but the reality is the human body needs at least 2 litres of fluid a day to perform optimally. Set yourself a target of 2 litres a day and it does not have to be water. You can use sugar-free squash and I love a diet fizzy drink now and then; they are great for satisfying a sweet tooth. Hot drinks are also okay but remember caffeine dehydrates the body and shop-bought hot beverages are very high in calories.
5/ Make it fun
The great thing about exercise is that there are so many different ways you can keep fit. The most important thing I tell my clients is choose a form of exercise you enjoy and find fun. The chances of you sticking to an exercise regime you enjoy is far greater than doing something you hate. I love lots of different types of exercise including weight training, Zumba, running and circuits. Try lots of different types of exercise and see what you love and then be consistent with it and you will get great results.
Want to feel fit and fab in 2021?
Join Leanne’s online 8 Week Challenge starting on Mon 11 Jan which educates on all aspects of sustainable weight loss. It was created to give people the tools and education they need to lose weight forever so you will learn how to build positive habits, the science behind weight loss, how to build better relationships with food, exercise and the scales.
It also helps people deal with the emotional aspects of body image, binge eating and low self-esteem. It’s really good value too, £99 for the course. Find out more here.