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Fitness Goals To Add To Your List

3 MIN READ • 2nd October 2022

Noticed a few extra lbs? Here's how to shape-up in 10 days

Research in the book Rich Habits: The Daily Success Habits of Wealthy Individuals by Thomas Corley shows that 67 percent of successful people put their goals in writing, and 81 percent create a daily to-do list. The same logic can be applied to your fitness aims, too – write a list of daily lifestyle, diet and exercise goals that you want to try and tick off.

DAY 1 Detox your body

Bad news – your stomach and liver are not designed to cope with excessive alcohol, so time to undo the damage. “You will need a little helping hand from supplements to beat the excess. Milk thistle is a number one choice to combat alcohol intoxication,” says Akcelina Cvijetic, ultimate wellbeing specialist.

“Take vitamin C to help the liver break down toxins, increase your intake of B vitamins, which are heavily depleted by alcohol, and support your digestion with a good digestive enzyme formula.”

DAY 2 Find your mojo

It’s the start of the New Year, so today’s job is to make a healthy resolution! “Getting fit starts with a healthy mind. Think about the benefits a new exercise and diet regime will bring,” suggests fitness expert, Sarah O’Donohue.

“Feel inspired – a healthy lifestyle will give you better skin and hair, plus you’ll notice an improvement in your sleep pattern that will boost your daily performance.”

DAY 3 Crank up the intensity

The gym is chocka in January. Do a workout at home today, instead.

Data in the journal Medicine & Science in Sports & Exercise confirms that high intensity exercise is best for fat loss, with women who performed low intensity exercise two days and high-intensity exercise (75-80 percent of maximum aerobic capacity) three days per week losing both subcutaneous and visceral abdominal fat.

Try a four-minute workout from Tabata: The Official Workout (£9.99; Tesco Direct).

DAY 4 Recover with activity

Feeling fired up? To avoid burning out, it’s best to follow a high-intensity day with a day of light activity. Yoga workouts are ideal.

A 2012 study reports that women who tried yoga for four months lost significant amounts of visceral fat from around the belly. Today, follow the DVD workout Yoga For Weight Loss with Roxy Shahidi (£12.99; amazon.co.uk)

DAY 5 Pack your lunch

On January 5th, the 9-to-5 nation heads back to work. But don’t let morning lattes and biscuit breaks be the reason your shape-up plan slips. “Prepare a lunchtime snack box for work, containing two healthy snacks for your AM and PM fix.

Pack chopped celery, cucumber, carrot, peppers and a little houmous for your morning snack, and 2-3 wholegrain rice cakes with extra-light spreadable cheese to quash 4pm cravings,” says Sarah O’Neill, PT and founder of the Hope in Heels event (hopeinheels.co.uk).

DAY 6 Pump some iron

Sweating all over every piece of cardio kit isn’t the only way to lose weight. Strength training 2-3 days per week will build muscle, and bigger muscles require more energy, even at rest. In fact, research in the Journal of Sports Medicine and Physical Fitness shows overweight adults who did one weight training session three times per week increased their lean muscle mass and lowered their body fat percentage. Download the Nike+ Training app today to get lean, strong or toned.

DAY 7 Book a massage

Feeling deprived and de-motivated? Fitness pros often have a ‘cheat day’ in which they have a reward or break from a low-calorie diet. Today is yours. “A little bit of what you fancy does you good,” agrees Rachel Yankey, England footballer and Continental ambassador.

“To stay healthy, ensure the treat is something like a massage or a special purchase that you’ve saved up for, rather than ruining all the hard work with junk food.”

DAY 8 Go for a run

Running is great for long-term weight loss because it is one of the easiest activities to fit into everyday life. Grab a pair of trainers and run to work, run for the bus, run at lunchtime or run with friends.

Make it even easier by signing up for Jantastic (jantastic.me), a fitness app that will keep you going throughout the dreary days of January with regular motivation, reminders and encouragement.

DAY 9 Learn a new skill

“Doing the same sessions every week is a sure-fire way to hit boredom and zero gains,” adds O’Donohue. “Do a different class once or twice a week. Try a fun class like Zumba to dance away unwanted lbs, or go to a combat class like Fight Klub (fightklub.co.uk) to boost your co-ordination and core stability, as well as learn self-defence skills that may help you protect yourself if you ever need to.”

DAY 10 Plan your next move

A smart food and fitness routine shouldn’t stop when you reach your weight goal. Quit the healthy life and the lbs will slowly creep back on! “Look for another reason to stay in shape, such as a birthday party or holiday,” recommends O’Donohue.

“Make it sustainable and don’t exercise every day. Pick the days on which you’ll workout and stick with them. I choose Mon, Tues, Thurs and Fri.” Simples.

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