THREE REASONS WHY YOU ARE NOT
ACHIEVING YOUR SUMMER BODY
Summer is just around the corner, which means, many people are ramping up their fitness routines in order to be “beach ready” in no time.
Achieving a lean, healthy, fit body however, does not happen overnight. There are three common mistakes I often see people making which ultimately sabotage their lean journey!
1. Eating the right foods at the right time.
Over the course of my rugby career I learned how important timing is to feeling leanmazing! One of the reasons people are not achieving their fitness goals is because they are not fuelling their bodies at the right times. Timing is crucial.
Squadies are always surprised by how leanmazing eating the right foods at the right time works! It is important to eat three meals and two snacks a day (a combination of protein, carbs and fats), two- three hours apart to keep blood sugar stable and hunger at bay. Healthy fats help fuel us for long periods of time and allow us to stay energized throughout the day. Likewise, DO NOT FEAR carbs! They are not the enemy here, it’s just about eating them at the right times. When we workout we deplete our carbohydrate stores and start burning fat as fuel. Post workout, therefore, it is important to replenish those stores with nutrient dense complex carbohydrates. Like a big stack of protein pancakes!!!!!!
Lean tip: I LOVE fasting in the morning before my workout. Essentially I skip breakfast, do my hiit training and then smash a big lean refuel! This helps the body go into fat burning mode during my workout and afterwards, I can replenish my carbohydrate stores with a big, juicy tasty lean refuel meal!
2. Have a plan!
SO MANY people embark on fitness routines and don’t get the results they deserve. They put their heads down, and find themselves in the gym 6-7 times a week (that is a whole lot of gym time)!!! After a month or two has passed and they have unfortunately hit a stalemate and their body plateaus. They continue working out like crazy, are no longer seeing results, feel exhausted and discouraged. THIS IS BECAUSE MORE WORK DOESN’T NECESSARILY MEAN BETTER RESULTS and NO PROGRESSION PLAN IS A LEAN DREAM KILLER :(
I tell so many people, if you want to embark on a SUSTAINABLE LEAN JOURNEY, you have to keep the body guessing by varying your workouts (times, exercises, and movements) to ensure the body doesn’t plateau. By changing workouts and targeting different muscle groups your body has to adapt to the unpredictability, making you fitter and stronger.
Secondly, Rest! Rest! Rest! Overtraining is far too common and can easily sabotage any progress you’re making and even set you back. It will leave you feeling exhausted and stressed and overall depleted. Your body needs time to rest and repair, therefore diet, sleep and days off are crucial.
LEAN TIP: EVERY LEAN JOURNEY SHOULD HAVE A CLEAR GOAL IN MIND AND IN ORDER TO ACHIEVE THAT GOAL WE NEED TO PROGRESS. I HAVE ATTACHED A FULL BEGINNERS HIIT AND A MORE INTERMEDIATE DB HIIT. THE BEGINNERS HIIT WILL ALLOW YOU TO STRENGTHEN YOUR MUSCLES AND CORE WHILE INCREASING YOUR FITNESS. THE DB HIIT IS AN EXAMPLE OF A PROGRESSION. INTRODUCING WEIGHTS TO FURTHER STRENGTHEN AND TONE THE MUSCLES WHILE GETTING A LEANSANE FULL BODY BURN! KEEP THE BODY GUESSING!
3. Sustainable food vs. crash diet
Lots of people fail because they adopt a plan that isn’t sustainable. Many people think that if they restrict calories, cut out all carbohydrates from their diet or skip meals, it will help them lose weight, but in actuality this can have the opposite effect. I remember speaking to Squadies who had previously attempted various diet plans and most of them restrict your calories so much so that you’re not even allowed to work out!!! This is insane!
You cannot run on empty. Your body needs fuel to burn energy and operate efficiently and effectively, especially when you’re training hard. Eating the proper ratio of carbs, fats and proteins, consistently every couple hours prevents you from feeling famished, and reduces the risk of overeating or binging on not so lean choices.
If you follow these three steps you’ll be on the road to leanness and beach ready in no time!