7 Top Tips to Help You Shape Up for Summer
At last it looks like summer has arrived! If you want to want to look and feel your best when you’re on the beach, here are 7 simple tips to help you shape up and feel fitter and healthier this summer, courtesy of Moor Hall’s Leisure Club Manager, Matt Warland (middle).
1. Set your goals
Set yourself a specific goal and then break it down into smaller realistic weekly goals. It may be that in 3 months you would like to be able to run 5 miles, or perhaps be a stone lighter - by keeping to your goals and reassessing your progress, you will stay focused and on track.
2. Train hard
It may sound obvious, but if you want to get in great shape, you need to ask yourself these questions:
Do you spend your workouts looking at your phone or watching TV? Distractions will do just that – distract you from working out effectively!
Are you breaking a sweat? If you’re not, then the likelihood is that you need to work harder. Even if you are sweating, ask yourself if you could put in more effort; working out harder will usually mean better results.
3. Train smart
You may be training hard, but are you training effectively? Make sure that you make the most of your time in the gym by talking to a qualified instructor or Personal Trainer to ensure you are following the right exercise program. Moor Hall Leisure Club’s qualified instructors will tailor make a workout program especially for you to help you achieve your goals.
4. Eat lots of vegetables, proteins and healthy fats
As important as it is to train hard and effectively, it is just as important to eat the right foods to help your body recover. When you work out, you break down muscle fibres, and by resting and eating the right foods, the muscle fibres are repaired and become stronger so you get fitter and stronger and your body becomes more toned.
If you want to cut down the calories and maximise the nutritional value of each meal, then vegetables with protein like skinless chicken breast, cod fillet, prawns or lentils are your best options. Healthy fats from oily fish like mackerel, sardine and salmon, avocados, olives and some nuts help protect our hearts by maintaining levels of good cholesterol while reducing levels of bad cholesterol.
5. Hydrate, hydrate, hydrate
Water is your body’s principal chemical component and makes up about 60% of your body weight. Your body depends on water to survive, as every cell, tissue and organ in your body needs water to work properly - it flushes toxins from your system, keeps your temperature normal, lubricates and cushions joints and protects sensitive tissues.
Lack of water can lead to dehydration which means that you don’t have enough water in your body to carry out normal functions - even mild dehydration can drain your energy and make you feel tired. The minimum levels of water consumption per day should be 2 litres for men and 1.6 litres for women – when you are fully hydrated you’ll find that your skin will glow and you’ll be full of energy.
6. Lift to lose weight
If your aim is to lose weight then strength training is important and the key to seeing results is to lift heavy weights for low to medium repetitions, rather than doing lots of repetitions using light weights. Lifting heavier weights will help build muscle which will speed up your metabolic rate, make fat loss easier and result in a leaner, stronger, toned and healthier body.
At Moor Hall Leisure Club our qualified staff are always on hand to show you how to safely and effectively lift weights to help you achieve the summer body that you’ve always dreamed of!
7. Attend fitness classes
At Moor Hall Leisure Club we offer a wide range of different fitness classes and they are a great way to not only get fit, but also to meet new friends and have fun. If you really want to burn off that winter fat and shape up for summer, the classes I personally recommend are HIIT, Kettlebells and Boot Camp.