Hi everyone!
I hope you all enjoyed the bank holiday weekend, lots of BBQ’s and beers maybe? Shame about the weather but there you go!
I thought I would post up our UBC top ten tips for you all to take a look at!
Happy Reading and see you soon!
Sam x
Ultimate Boot Camp
Top 10 Tips
1. Keep a food diary and be HONEST! An additional 500 calories per day (over requirements) could lead to a 1lb weight gain in a week. A ‘skinny’ peach and raspberry muffin and a ‘Tall’ café latte from Starbucks will cost you 497 calories!
2. Drink plenty of water. It keeps you feeling full and helps the body flush out toxins making it work more efficiently. Aim for 2 litres per day and more if exercising.
3. Eat every 3 hours to keep your energy levels consistent. This will prevent the slumps that can lead you reaching for that muffin. Choose snacks that combine protein and complex carbs such as a banana with a few brazil nuts.
4. If your aim is to lose weight, reduce your calorie intake gradually to 1500 per day for women or 2000 for men. Reducing your calorie intake by 500 per day will result in a healthy steady weight loss of 1-2lbs per week, which is sustainable and will not leave you hungry, miserable and dashing off to the chip shop!
5. Incorporate exercise into your daily routine. Take the stairs instead of the lift, get off the bus or the tube a few stops earlier and walk. Its basic but it works!
6. Schedule exercise into your diary as you would a business meeting. It is just as important. Aim for a minimum of 40 minutes 5 times a week to see results.
7. Make the exercises count. Perform compound exercises using big muscle groups (i.e. bum and legs) to save time and really work the body, here are some examples:
• Lunge walk with front raise (works legs, bottom, shoulders and arms)
• Sumo squat with shoulder press (whole body)
• Bent over row to dead lift to upright row (Upper body)
• Biceps curl to Arnold press (Front and back of arms, shoulders and back)
• Press ups (whole body)
• Burpees (whole body including heart and lungs)
8. Resistance work with weights, bars or bands will not increase bulk. Go for lighter weights and increase repetitions for long lean muscles. Muscle burns more calories than fat, so increasing the muscle in our bodies, increases our metabolism. Its good for the bones too so include resistance work in your routines.
9. When you are exercising ask yourself 3 questions:
• Am I out of breath (It should be a bit of a struggle to hold a conversation)
• Am I sweating (You should need to wash your kit after a workout!)
• Could I do more or try harder (On a scale of 1-10, 1 being relaxed, 10 being about to fall over with exhaustion, you should be working at a level of 7-8)
10. Have a goal and make it CSMART (C – Challenging, S- Specific, M- Measured, A- Attainable, R-Realistic, T-Timely). Believe that every day you are working towards it because you deserve to be fit, healthy slim and happy!
