We are bombarded with an ‘ideal’ type of body daily. You scroll through social media and become stressed with the general idea of body physique you should have. What these body types are really more indicative of is that there is no quick fix; a low body fat percentage is a matter of consistency. The best way to achieve it, according to the powers that be of the fitness industry, is through adopting the right habits. This is achievable by doing the following:
- Don’t fail to prepare
Failing to prepare is preparing to fail. Mapping out your sessions and meal prepping for the week are the most effective first steps to success.
- Don’t skip breakfast
Researchers at the University of Bath revealed that opting for an extra 10 minutes in bed eats into your weight loss potential. Making a proper breakfast every day is essential.
- Set your alarm
A ringing phone before every workout or a calendar reminder to signal your next protein shake associates an action with a sound, forming an internal prompt. This conditions your brain to crave a workout every time you hear it. It’s nerdy science, but it works.
- Don’t take a rest day
Skipping rest days does not mean daily strenuous exercise. However, it does mean that some form of activity is completed every day – you need to move daily in order to maintain a habit of exercise.
- Eat more protein
Protein contains more macronutrients that is also incredibly important for fat loss. Protein has a high thermic effect, around 25 to 30 per cent of its energy is utilised in its metabolisation.
- Set and reset goals
Make your goals objective, quantifiable and achievable. Things like ‘do 10 pull-ups’ or ‘tighten my belt by one notch’ are more effective, and more positive. Ensure you update the way you plan to achieve these goals, too.
- Leverage on the right network
Surround yourself with friends who support your healthy habits, and save seeing those most likely to prop up the bar for Friday. Set up a group chat on your phone where you can share meal pictures for recipe inspiration, or join a sports team where squad training can drag your enthusiasm levels out of the doldrums.
- Lift heavy
Dumbbell exercises like bicep curls may pump you up in the short term, but heavy, compound lifts like deadlifts, squats and bench presses are the preserve of the ripped elite. It has been proven over and again that lifting heavier recruits more muscle fibres.
- Increase your water intake
Increasing water intake is an effective way to feel full, helping you to eat less. Moreover, it can boost your metabolism and by swapping beer for good old H2O, you can avoid a drop in testosterone.
- Rest
American researchers found that weight gain increases by up to 30 per cent if your shut-eye drops from a restful seven hours to below five. Log off work emails and all other techs an hour before bed; this will shield you from blue light, allowing your body to ease into sleep mode. Lights out and good night.