Monday, 29 April 2013

Why pay for a trainer?


There seems to be mixed views about paying for the services of a personal trainer. To be honest with you, I’m not sure why, but as I’m ‘in the know’ about health and fitness, I do know why a trainer is a good idea, but some of the general public do not.

The way I see it, there are two big benefits of having a personal trainer – knowledge and motivation. If you are a professional athlete who knows the body, knows the muscular system, knows what exercises you need to do, then you don’t really need a trainer to tell you what to do, but a trainer will give you motivation to ‘go the extra mile’. Some athletes are so good mentally, that they know what to do, how to do it and can motivate themselves to the max, but those people are few and far apart. If you are somebody who is new to the fitness lifestyle, then you are most likely short of knowledge about what to do and how to do it. Also, you probably need someone to get you motivated and keep you motivated throughout your workout, and that’s where a trainer is so beneficial.

I’m not going to lie, having a trainer is not cheap, but if you’re new to fitness and serious about getting in shape and living a much healthier lifestyle, then it’s a must. There are people out there that think – ‘I don’t need a trainer, I know what to do, run on a treadmill and lift some weights, done!’. That is a very negative and wrong attitude to have; you will most likely not achieve your goals and could possibly get injured. I've asked many people about this, and they seem to all say the same thing – ‘I need someone to tell me what to do and give me that motivation I need’. That is why you go to a trainer, because they know how to get to your weight loss/gain goals and they can motivate you so you get the most out of a session. Also, if you are paying a trainer for their services, then you are far more likely to regularly go to the gym and give it your all. Some people tend to give it a ‘half hearted’ attempt and that isn't going to do much....

So, I personally think it’s a great investment to get a trainer, just make sure you select the right one! I would recommend a trainer that has been involved in sport and fitness for a while. I’m not overly confident about trainers/nutritionists that go into the fitness industry as a ‘change of career’, especially if their previous job was sitting behind a desk or in a call center. Nothing against those guys, but they need some time involved in health and fitness to get their own knowledge built up before passing it onto others. That can be controversial I know, but hey......I’m entitled to my opinion. I know everyone has taken a financial 'hit' over the last few years, but I'm sure you can cut back on certain things to be able to afford a gym membership and a trainer for a while, after all.....health is vital! Lastly, it may be a tad expensive to pay for a trainer, but you won’t have to pay them forever, the results will come a lot faster than trying to do it alone.

Its no secret as to why trainers such as Nick Mitchell (UP Fitness) is an extremely successful personal trainer. This is because people believe, trust and like him. He know's his stuff, and is dam successful. He is a great example of what a personal trainer can do! 

I hope this helps! 

Sunday, 28 April 2013

Get your 'bikini butt'!


Even though the UK doesn't tend to have hot summers, plenty of people go on holidays and this is why I have done this post.

Personally I think the ladies are more concerned with their body than men when it comes to going on holiday. So what better than getting that body ready for bikini weather? Both women and guys know what parts of the female body draw the attention from the guys, and the butt is one of those parts. Being athletic is far more appealing than being skinny. So here are some awesome exercises to get the ‘behind’ that women really want! To save having some massive post, I have simply named the exercises. Type them into YouTube to find out how to perform them! But these.... they are great exercises for your butt!

1) Squat

You can’t go wrong with the good old squat. It’s one of the most popular moves to not only get strong legs, but to tone the glutes.

2) Side lunge

This exercise is similar to squats in the way that it hits both the legs and the glutes. You will feel it In your glutes.

3) Ballet squat

Because of the position of the feet, this is a variation of the squat that targets the glutes more.

4) Glute kickbacks

This exercise is totally aimed at toning the glutes. This move looks easy, but if you do it correctly, its not as easy as it looks!

5) Lunges

You can perform this move with or without added weights such as a barbell. This move also hits your legs and core.

Perform these exercises and you will get that bikini butt your after! 

Thursday, 25 April 2013

How to get a beach body!

Even though I live in England (not famous for its super hot summers!) I know that tons of people go on holiday each year and one thing always pops up - 'time to get a beach body!'

For those who don't know, a beach body for a woman is having a low body fat percentage, no excess baggage, all round toning, especially the stomach. A beach body for a guy is a little different. Guys want the muscle, not too much, but enough to look 'like an athlete', so - the biceps, pecs, shoulders, abs, back and legs. I did include legs yes... I know that so many guys just concentrate on the top half, then get in shorts on the beach, and looks like they're walking on sticks! not a good look...

So, how to get these?

Get yourself in the gym. This is the best way as you have access to some great pieces of equipment. You want to concentrate on high intensity fat burning exercise. Stick to circuits on the rowing machine, spin bike, body weight circuits, incline treadmill.
This is the best way to start shedding those pounds. This will take a little while to do, but you need a low BFP to have that 'beach body look'. Once that is done, for the women, you want to focus on your legs core and a bit on your arms. To get a great look for the beach, you want a 'shaped behind', a little tone on the legs and arms, and a toned core (no not a ripped 6 pack! unless you want one...). You can achieve this by doing squats, lunges, leg raises, press ups, side bends bicycle-sit ups and maybe chuck a little boxing in there too! This will give you the toned look.

Guys! You want to get yourself into the weights section of the gym! Basics are the best. Stick to the bench press (flat and decline) Military press, barbell row, barbell shrugs, bicep curls, squats, lunges, leg raises, chin ups, wide grip pull ups, dumbbell fly's. These exercises will give you the "lookin' good" muscles on your body. hard work, but it will be worth it!

Most important though.... diet! DO NOT eat junk, DO NOT drink tons of booze, DO NOT eat tons of sweets. DO eat plenty of fruit and vegetables, DO eat good amounts of protein, DO drink lots of water.

Hope this helps! and for those jetting off this year, have a cracking time with (hopefully) your new beach body!

Wednesday, 24 April 2013

Group Training


There are many methods of training out there, from 1 on 1, classes, sports, on your own, group training and so on. Unless you are an extremely self motivated individual, you may find training on your own is either boring or you find yourself never pushing your body to the limit., If this is you, then I recommend you try group training.

Group training is great; you can get a bunch of your friends together, and either train together or get a personal trainer to do a group session for you. By doing this, you’re not only hanging out with your friends, but your training and burning calories at the same time. I would recommend getting a trainer for your group though, as this will avoid the gym sessions turning into an hour of gossip!

Not all trainers do this, but the ones that do will give you a good reasonable price and all of you chip in! Done!

This can also bring friends closer together, or you may find yourself asking other people to come along in which you are making new friends! I believe people train so much better when they are in an environment that they like. Not everyone responds well to the ‘train hard or go home’ method, so this is a great way to get people to work out hard but also have a nice time with their friends. This is also great for ‘team building’.

Tuesday, 23 April 2013

Common 'weight loss mistakes'


As a nutritionist, I often see common mistakes being made when it comes to losing weight. So here my top 3 common weight loss mistakes that you need to ditch to help shed those pounds.

Weight watchers

Firstly, I am not talking about the weight loss company (even though I am not a fan of those people!) but I am talking about the people that are addicted to looking at the scales. If you are constantly checking the scales, this will stress you out and that could lead to actually gaining weight. Also, some people who are ‘weight watchers’, tend to give up because they expect the numbers to tumble within a couple of weeks, and that just won’t happen.

Diet pills

The supplement industry is HUGE these days, worth a fortune! But, one supplement that I don’t recommend at all, are pills known as ‘fat burners’. There are some pills out there that claim to just burn off fat without doing any exercise. If you go to any top trainer or nutritionist, I will bet everything I own that they will not tell you to take fat burners. I believe they are simply a ‘gimmick’ that does not work. There are some pills that claim to be fat burners but are also energy pills. These aren't that bad, as by having a bit more energy, you will be able to work out harder and longer, therefore burning more fat, so they would work, but the pills alone will not burn fat.

Quick fix

I think this is the most common ‘mistake’ people make. Losing fat/toning muscle/building muscle are not easy things to achieve and are NOT short term ‘journeys’. Many people see programs such as ‘The Biggest Loser’ and see contestants losing over a stone in a week sometimes, and think to themselves ‘why aren't I losing that much?’. With programs like that, they are in such a strict environment, and don’t have outside influences to affect their progress. If you are losing between 1 and 4 pounds per week, that is great, consistency is key! No point in losing a stone one week, and then lose nothing for 2 weeks after that. Also, by losing a lot of weight in a short space of time, people tend to put weight on very easily after. Ex biggest loser contestants have been known to put weight back on after the show has finished. Be patient! The weight WILL come off if you are dedicated and strict. 

Sunday, 21 April 2013

PomeGreat Juice


I recently received a few cartons of pomegranate juice from a company called PomeGreat to review and share the news on how great pomegranate juice is for a healthy living lifestyle. Pom juice has been linked to weight loss for a number of years now. I have read many articles on it, and it seems to help on the breakdown of fatty tissue. But apart from that, pom juice has other great benefits.

These are:

·         Healthy skin/anti aging
·         Helps with reducing stress
·         Helps with increasing levels of testosterone
·         Can increase energy
·         Helps to lower bad cholesterol
·         Can help fight different forms of cancer (Breast, lung, prostate)
·         Helps to lower blood pressure

They are some of the benefits I have personally come across when researching pomegranate juice. I’m not saying that if you start drinking it, you will automatically fix of any of the above, but they are results of studies performed by nutritionist and scientists.

I personally think pomegranate juice is a great addition into an already healthy diet. The benefits are great and also, it tastes fantastic! Which brings me onto this product.

I have drank a fair few brands of pom juice, and some have been so sweet I haven’t been able to finish them, and I thought that PomeGreat was going to be the same. I was wrong. I first drank this juice and it wasn’t too sweet, but also wasn’t too watered down. It was a very refreshing drink that I easily finished. The packaging was attractive and it clearly marked the nutritional information, which I compared to other brands and they are all fairly similar. To be honest with you, when drinking a juice like this, it also gives you a ‘mental boost’, as it looks really healthy! So you think to yourself, ‘I’m drinking a healthy drink here, and it tastes great!’

I highly recommend this product, and they are stocked in a variety of stores including Waitrose, Asda, Ocado, Tesco and Sainsbury’s.

Visit their website – www.pomegreat.com
Follow them on twitter - @PomeGreat

Saturday, 20 April 2013

Weight loss tips for busy mums!


One of the hardest situations to be in when you want to lose weight is to be a mum! Being a mum is a full time job, especially if you are a single mum. But it is also hard even if you are married or with a partner, particularly if you have stopped working to bring up your little one. So I have decided to do this post, to give you busy mums a few tips so you can still lose weight/stay in shape whilst being a hectic mother!

1) Plan!
I think this is the most common ‘mistake’ that busy mums do. If you don’t plan ahead, plan your meals, your days, your activities with the little one, then you’re going to be in trouble. You need to be able to know what you’re doing and when you’re doing it. If you know you are going to the park with your child, take a cool bag with some fruit, water, yogurts, nuts etc, so when you feel peckish, you have ONLY healthy foods available to you. Plan your meals so you don’t end up saying things such as ‘ah lets go to McDonald's ’ as that is a big no no!

2) Bring the mums together! Being a mother, it’s very common to know other mums, so why not get them together and have fitness days? There is a bit of a trend these days for mums to get together, go for walks with their children (having a good old gossip as well of course!). Even when the children are with your parents or their dads, it’s still great to get the mums together and go for a walk. This is great for socialising, relaxing and getting exercise in at the same time.

3) Be a teacher! If you want to have your child grow up fit and healthy, then you need to show them how to do that. Young children usually copy what their parent’s do, which can be good and bad. Unfortunately I have come across parents that are overweight and they have overweight children, this is quite common. If you, as a single parent, or parents, bring health and fitness into your child’s life, then they will grow up to copy that. So, by preparing healthy meals, going for walks, playing over the park, getting good exercise in, they will learn that, they will grow up to do that. By wanting your child to be fit and healthy, you will also do the same. Be a good role model! Be a teacher!

4) Time management I know that being a parent is a full time job, but there are times during the day where you will have some time to yourself. When your child/children are out of the house, or asleep at home, use this time for a quick workout. There are many good home circuits out there that involve moves such as – press ups, sit ups, squats, planks, step ups etc, that are great for burning calories in your spare time. 

Tuesday, 16 April 2013

Lose weight without a gym


The most popular way to lose weight is to go to a gym. Why? Because gym’s have an amazing supply of equipment that can help you lose weight – treadmills, exercise bikes, cross trainers, weights, swimming pools and more. But what if you don’t want to go to a gym? Or you’re not near one? Or you don’t want to pay out £30-50 per month? Then here is what you can do!

Back in the day, when gyms were few and far apart; was it possible to lose weight? Of course! The great outdoors is literally GREAT for weight loss. There are many ways to lose weight outside, these can be – walking, hiking, running, mountain biking, rock climbing, road cycling, taking part in sports and more.

The benefit of being outdoors compared to being in a gym is that you’re out in the fresh air, it’s actually more hygienic outside (gym’s are prone to germs!) and it can be more fun. A lot of people saying running on a treadmill or riding an exercise bike can be boring, and I can kind of see why. But riding a bike on the road, through woods or (if you’re lucky enough to live near some) mountains, that is a heck of a lot more fun than riding an exercise bike in a gym. Running on a treadmill? Try running outside. Again, this is a lot more fun, as you’re running past scenery, instead of looking at a wall or a TV with some god awful music video on. Walking is another great, over rated exercise. It is very popular to go on walks, around parks, woodland area, or again, is your lucky enough, around mountains.

Taking part in weekly sports is an awesome way to stay fit. Playing golf, football, cricket, tennis, squash, are just a few examples of sports that you can play weekly that are great calorie burners. Not only do you burn calories, but it’s a great way to socialise which can build better self confidence.

All of those above ways are great at burning off those dreaded calories! AND – it’s a heck of a lot cheaper! Once you buy a good bike, you don’t have to pay any more money, no monthly payments (like a gym) so if money is tight, it would be better to make one payment than monthly ones that you are not sure you can keep paying. Try some of these out! It’s a fun way of losing those pounds. 

Saturday, 13 April 2013

'The Biggest Loser' is more than just a TV show


One of my favorite programs to watch has to be ‘The Biggest Loser’. I advise my clients and friends to watch it, because not only is it a great show, but it is so inspirational. ‘Contestants’ who go on the show, are desperate to lose weight, and some of them, it can actually be life or death...

I’m sure many countries have their own version, but the main ones in my eyes are the UK, USA and Australia. All three have top trainers on there. The UK version has Richard Callender and Charlotte Ord, the USA version has Bob Harper and Jillian Michaels, and the Australia version has Shannan Ponton and Michelle Bridges. Watching them at work is just amazing. That’s the great thing about the show, it’s not only inspirational for overweight viewers watching the ‘contestants’ lose weight, but its inspirational or personal trainers and nutritionists. I love watching the trainers at work, they all have different styles, but all of them are great at what they do. The show covers gym workouts, outdoor workouts, nutrition, weigh-ins, and also some psychological things. You will see some trainers try and get inside their ‘clients’ minds. The mind is a major factor when it comes to weight. People can go through many different things that can lead to weight loss, and that in turn can cause them to put weight on. You will see trainers shout at the contestants from time to time, but you also see their softer side with them, which I think is great.

This show really is amazing, and I believe just by watching it, you can lose weight, because it will give you that kick up the backside that some of you might need. I urge everyone to watch this show!

Please follow the trainers, as they are some of the best in the world!

Friday, 12 April 2013

Anyone can change!

Fitness is a lifestyle, but the great thing about it, anyone can have it! Over the years, i have seen many, many great transformations, but one that has stood out to me, celebrity wise, is Jodie Marsh. I remember seeing her on posters wearing....well....hardly anything! and also remember seeing her in the good old Sugar Hut! She used to pose in skimpy outfits for magazine shoots, and now, she poses for fitness shoots!

The transformation she has made, not only body wise, but lifestyle wise, is probably the best i have seen in the celebrity world. To go from (and no offence Jodie...) a complete party style girl, to a competitive bodybuilder and fitness idol, must have taken so much effort. She has recently recorded a program on bullying, which, unfortunately she was a victim of. She has said that it has changed her life, affected her in so many ways, and maybe that's why she went into the 'page 3 lifestyle'. But not anymore! shes a buff, toned idol that many people now look up too!

That to me, is all the proof that anyone needs that ANYONE can change, ANYONE can get fit and healthy, no matter where your from, who you are, what you do, if you want it bad enough - you CAN do it.

5 exercises for 6-pack abs!

I think the abs are the most sought after part of the body. Guys want the 6 pack, women want the flat stomach with a little tone. I did a previous post on how to get a 6 pack, but this post will show you some of THE best ab moves. If your someone who has got little body fat, and is ready to 'shred' your abs up, then read below! If you need to lose excess weight before hand, read my post from last month.

These exercises will 'burn' your abs, but that's what you want!


- Russian Twist

- Hanging leg raises

- Side jackknife 

- Exercise ball pull-in

- Bicycle exercise


Head over to www.youtube.com and simply search the exercise names to learn how to do them!



Wednesday, 10 April 2013

Why trust what i say?

I have decided to do a quick post, to tell you why you can trust me with what i say in my posts.

I have always been active, from when i was a little boy. I got into the sport of Cricket at the age of 7. I joined a local club, and then realised that i had potential. I kept progressing, and then got into the District team and then into Essex. I worked my socks off, kept improving, kept performing, but i realised i needed more. At the age of 14/15 i got myself a nutritionist, and she was fantastic. By sorting my nutrition out, i noticed a great benefit within my game. At the same time i started with gym (well, at around the age of 15/16). I trained with great trainers and also professional cricketers from Essex CCC. I observed what they done, i listened to the trainers, i listened to my nutritionist, and i learned, a lot!

I completely fell into the amazing nutrition trap. I call it a trap because i believe once you get into it, you wont be able to stop, because its a great addiction. I started getting into cooking, experimenting with foods, cooking recipes i found in magazines. I went to Chelmsford College and completed a sport science qualification, which contained a nutrition module. I loved that lesson. I then furthered my education on nutrition by completing 3 more nutrition qualifications outside of college. I am qualified in both nutrition and weight management and nutrition for sporting performance.

So as you can see, i have always been involved in sport, gym, nutrition, and have then gone into the nutrition and fitness industry. My style is - no lies, no beating round the bush. I tell it how it is, i tell you what you need to know. I don't confuse clients, i don't complicate things. I believe the best way to get results is to keep things simple.

Thank you for your support!

Tuesday, 9 April 2013

The Core 150!

Usually i get asked about things like supplements, exercises,  how to get a 6 pack etc etc etc. But i do sometimes get asked about the smaller things, such as shakers.

There are many shakers on the market today, all claiming to be great, but there is one that stands out for me. The 150 comes with a large capacity that holds 1 liter of liquid and has three storage compartments that come as one unit. Each compartment holds 50g of whatever you want to hold, which is amazing if you are on the go. Everyday I see at least 50 posts on twitter about this shaker, is it HUGELY popular, and i am not surprised.

It is such a convenient shaker, made well, feels solid and it looks amazing. It comes in a range of colors, my personal favorite is green, just looks great! I highly recommend this product, I personally think it is THE best shaker on the market today.

Walking Vs Running

In terms of weight loss? running is better. But that does NOT mean walking is not good for weight loss, because it is.

You can include walking into your life every single day. Most people walk all of the way or part way to work/school. Many people these days opt to take a taxi or drive themselves, and this is missing out on calorie burning! Walking doesn't burn thousands of calories, but it does burn calories! Unless you 'power walk', walking will not physically drain you of energy, so its a great exercise to add in every day. Instead of getting a taxi to the train station/school/work/university that you could actually walk within 10-20 minutes, then walk! If you work in a building that has a lift, take the stairs! If you work in a building where you have to get a lift up 25 floors, then walk up half way, and then get a lift the rest of the way. Its simple things like that, that will burn those extra calories every single day!

So, make small changes to your day to day lifestyle, that could in turn, make big changes to your body. Get walking! Use your legs!

Sunday, 7 April 2013

How to get more motivation


Motivation is something that can really affect your workouts. In order to have the best possible workout, you have to really want it, to push through to the end. There some ways that people achieve this. The most common has to be music. When you step into your local gym, how many people have headphones on? Most people I bet. The most common music to listen to whilst lifting weights has got to be ones that have a good beat. I personally listen to music like Nickelback/30 seconds to mars, as I find the voices, the beats, ‘pump me up’ for my workouts. When you’re doing circuit training, it’s common to listen to high tempo songs such as Flo Rida.

Music is one way to motivate you, but there are other ways. I know people who have a picture folder on their phone/iPod/computer of images of celebrities, fitness models, athletes that they want to look like. This is a great visualisation method, as you can see someone’s results they have got from working out hard, so you know it’s possible. Weight trainers are people that really need to be ‘up for it’ as it takes concentration and a lot of effort. I do know some weight trainers that look at pictures of people that they dislike, or draw upon past events that make them angry. That is a bit of a unique way, but hey! It works for them!

One more way I will share with you, is....yourself! You must have your own personal goals – getting bigger/stronger? Fitter? Slimmer? Well, have a weekly weigh in, look at yourself in the mirror once a week, if you’re not seeing progress, train harder! You are the one with the goals, if you’re not seeing results; you have to do something about it. If you’re training too hard, that can have an effect, you can always go see a trainer and ask why you’re not seeing results.  

Saturday, 6 April 2013

Bullying

I have decided to do a post on bullying to get my views across.

Why am i doing a post on bullying when I usually write posts on weight loss? because people can get bullied for being overweight.

I have recently watched 'Jodie Marsh Bullied', and some of the scenes were extremely emotional and utterly disgraceful. Seeing a young man in a wheelchair after an attack from a bully, seeing an interview with parents of a young boy who sadly took his own life after constant bullying, just because he had a lot of girl friends. Schools in America do seem to do more than schools in the UK. I was at Brentwood County High School, and I know for a fact that there was a lot of bullying at that school, and the school did nothing about it. I was a victim of bullying, not that much, but that's the point, it does not matter if its a tiny bit or a lot, bullying is wrong.

I know there is banter at school, and that is the 'excuse' that everyone uses - 'ohh its just banter'. Sometimes, yes, that is true, but a lot of the time its not just banter, its bullying. Bullies 'prey' on the weak, they never target someone who is stronger than them. So if you have a 14-16 year old boy being a bully, and there is a 30 year old male teacher, why doesn't the teacher take control? why don't they in force a system that punishes bullies? No I'm not talking about a teacher turning into the bully and bullying the young boy. I'm talking about a system, something in place to counter act bullies.

Every time a bully commits a bullying act, they should have that recorded on their school record. If it continues, then it should be transferred to a criminal record. This way the bully will have to pay for his/her actions, it could affect him/her getting a certain job, getting into college/uni, and that is what they deserve! If it still continues, it should go to court, having to pay out damages and a restraining order. These things NEED to be done! Please show your support for anti bullying!!

Please follow @JodieMarsh because she is doing an incredible thing!!

Will swimming lose weight?

Not everyone loves 'hitting the gym' but they still want to lose weight, and that's where exercises such as swimming comes into play.

Providing you mix up the strokes, you will burn calories for sure. Swimming is a great full body workout, stretching out all of the muscles and its low impact. Exercises such as running on a treadmill can hit your knee's quite hard, and if your not young anymore (no offence!) then running can be bad for your joints. Swimming is great as the water supports your weight and your joints are not at risk.

In terms of calorie burning, it is similar to running, but the advantage of swimming is that it brings your upper body muscles into action too. Having to pull yourself through the water, strengthens your shoulder girdle and arms.

Make sure to include a range of strokes as each stroke will hit more muscles. A half an hour swim, 3-4 times per week is great.

Tuesday, 2 April 2013

Fight back against cellulite!


This is just a quick post, another one for the ladies! 

Women HATE cellulite. I'm sure you have read those gossip magazines and seen pictures of celebrities with cellulite, and you think 'omg! she has cellulite! how?'. Well, cellulite can happen to ANYONE, but the good news is, it can be helped! Below are some exercises and a workout that have been known to help get rid of cellulite, or at least reduce it. 

Here are 4 exercises that help fight cellulite, and one quick intense workout!

3) Standing calf raise – http://www.youtube.com/watch?v=22hNHeb2BLA
4) Side step with bend – http://www.youtube.com/watch?v=3wxB-4MdDMY
Workout:

This routine is performed on an exercise bike, so if you have one at home, then you can do this in your free time, otherwise, take it to the gym!
- 3-5 minutes warm up, low intensity
- A 20 second burst of high intensity
- 45 seconds rest at moderate intensity
- Repeat intervals of 20 second bursts with 45 seconds recovery for a total of 8 times
- 3-5 minute cool down

Monday, 1 April 2013

Lose weight in 5 easy steps


1) Drink more water

Drinking plenty of water throughout the day can help weight loss by helping you feel full. Many nutritionists and trainers recommend you drink water with every meal, this is because of the ‘full’ effect it can have on you. The more full you feel, the less you are likely to eat more. Also, by drinking plenty of water throughout the day can help to ‘flush out’ toxins in your body. By keeping hydrated throughout the day, it can help to reduce cravings for unhealthy foods.

2) Eat more protein

Protein is always a top option when it comes to weight loss. Many people think only bodybuilders and ‘gym rats’ need to eat protein, because of their goals to build muscle. This isn't true. For people who want to lose weight, protein is a big aid. Protein is similar to water, in the way it makes you feel fuller for longer. Most people could easily eat a bowl of spaghetti, but could you eat a bowl of steak? Most likely no. This is because of the makeup of protein. So, by having a big chunk of protein with your meals (this could be a chicken breast, steak, fish etc) it will help you feeling full, meaning your less likely to eat more food, or go to the biscuit tin half an hour later.

3) Cut out the junk food

This is just an obvious one, anyone who thinks you can lose weight whilst still eating junk food is insane! Junk food is not healthy at all, despite fast food chains saying they have ‘healthy options’, no, it’s just a sales gimmick. Fast food is cheap, and that’s because the quality of the foods is very poor. Fast food has a lot of fat and especially saturated fat. Eating those kinds of foods is completely pointless if you want to lose weight. Why eat fat when you want to lose fat?

4) Exercise at least 3 times per week

Just eating healthy will lose weight, but at a slower pace, so the way to speed things up is to get moving yourself. This could be playing a few games of football a week, or, most commonly, getting in the gym. By having a few, intense gym sessions a week, along with eating healthy, your giving yourself the best possible chance to lose the most amount of fat. For the best results, you want to train hard, there is no point in going to the gym and having a comfortable, easy training session, because that will do nothing. You need to push yourself, so you leave the gym covered in sweat.

5) Quit the booze

Alcohol is often over looked by people who want to lose weight, as this is simply because nobody thinks alcohol contains that many calories. Well, it does. One study that I read showed results of a Friday night - the average calorie consumption of alcohol was 1750. That is A LOT! If you are a woman and have had your average 2000 calories per day, that’s 3750 calories in one day! I’m not saying that everyone drinks that, because it’s simply an average from one study. But it is quite easy to hit the 1000 calorie mark with alcohol, without even realising. The calories in alcohol are completely useless to your body. Your body treats alcohol like poison; it tries to flush it out as fast as possible. So, by cutting out alcohol, or reducing it to a minimum, it will help your weight loss goals.