Hey Everyone! Here are my top three TRANSFORMATION CHALLENGE TIPS.
1. Eat your way to victory.
Consistently eating the right quantities of quality food is essential to your success. Choose real, unprocessed foods eg meat, veg, fruit, nuts, eggs, etc, and cut back on simple, processed sugars. This applies to whichever eating style you choose. Quantity is also very important - too much or too little can frustrate your progress. Quantity will vary from person to person, based on your size, goals, energy expenditure etc. My advice:- gain an understanding of the calorie content of foods, and your requirements (various fitness apps help with this). I'm not advocating calorie counting, because it can create an unhealthy relationship with food, but using calories as an initial guide to understanding appropriate portion sizes, and what works best for you, can be of great value. When you have a good idea of your daily calorie intake, you can manipulate calories whilst you track your progress eg, if your weight is sticking, reduce calories by say 250 per day and see how your body responds. When you have decided on a plan, keep it simple and plan your meals in advance!
2. Consistency trumps intensity
When you're pumped up for a challenge, the tendency is to fly out of the starting blocks and push yourself to the limit, only to find you can hardly get out of bed for the next 3 days - sound familiar? It's great to push hard, but too much too soon results in injury, anxiety, sickness, inconsistency, burnout and disappointment. Rather start a bit more conservatively, perfect your form, feel tired but good at the end of your workout. Then build on it every week:- slowly increase your weights, decrease your rest time, push your HIIT sessions a little harder than the week before, and most importantly KEEP SHOWING UP! You'll be amazed at the results at the end of 8 weeks, and you'll be energised and inspired to keep going, instead of exhausted and dejected.
3. Lift weights, whatever your goal!
Whether you want to lose fat, perform better in endurance events, perform better in power sports, or simply to look awesome, make friends with weights (provided there is no medical reason that is preventing you). Challenge yourself with the weights you lift. Once you feel comfortable with your programme, and are well enough conditioned, work to the point where your muscles start to fail, (but never compromise on form) . Be guided by the programme variables in terms of exercises to match your level, sets, reps and weight. (for more information, contact me.)
Remember, we're in your corner every step of the way!
(Ashley Galliard 2015)
(Ashley Galliard 2015)
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