5 Steps to Begin a Weight Loss Program

5 Steps to Begin a Weight Loss Program


Getting started on a weight loss program is often exciting and scary at the same time. On the one hand, it feels like a brand new beginning and on the other, you may feel overwhelmed that there is so much to do and you don’t know where to start.

This blog post will give you 5 crucial steps that you absolutely must have in place before embarking on a weight loss program. Getting these right will make all the difference between success and failure.

The hard truth is that the majority of people give up on their weight loss goal once the initial excitement starts to wane and the going gets tough. To prevent this from happening, the first step that you need to take will be to define your why.


Writing down your ‘why’

Writing down your ‘why’ - 5 Steps to Begin a Weight Loss Program - Nottingham Personal Trainer

There must be a reason that you’ve decided to lose weight and the reason is almost always an emotional one. Maybe you want to look good for your partner. Maybe you’re attending a high school reunion and want to turn heads at the event. Or you could have young children and you want to stay healthy for them.

Whatever the case may be, there is a reason somewhere deep down in your heart. Your job is to discover what it is and write it down. This may seem like an insignificant step… but it’s the MOST important one.

During times when you’re feeling down and the results are not coming fast enough, you will be able to look at your ‘why’ and keep going. The juice must be worth the squeeze and if your why is strong enough… you will stay the course.


Tracking your progress

Tracking your progress - 5 Steps to Begin a Weight Loss Program - Nottingham Personal Trainer

This is another important step. Weigh yourself on a scale and write down your weight. You should also take photos of yourself before embarking on a weight loss program. Use a measuring tape to measure the circumference of your arms, thighs, waist, etc.

All these will be very useful when tracking your future progress. Sometime the numbers on the scale may not tell the truth because while you may have lost fat, your body may have gained muscle. In times like these, the photos you take will serve as a good indicator of your progress.


Plan your training program

Plan your training program - 5 Steps to Begin a Weight Loss Program - Nottingham Personal Trainer

You will need a mix of strength training and cardio in your workouts. You may also wish to include some flexibility training and meditation. Plan out when you will do the different exercises and what you’ll be doing.

It’ll be a good idea to plan it all a week in advance so that when the day comes, you go to the gym with a plan to execute. You do not want to be walking around the gym aimlessly just using whatever machines are available.


Cleaning up your diet

Cleaning up your diet - 5 Steps to Begin a Weight Loss Program - Nottingham Personal Trainer

Over 80 percent of your efforts should be spent on watching your diet. You want to eat clean food that has all the nutrients that your body craves. Most people become overweight because of poor food choices.

It will be good to start a food journal to see where you’re slipping. Slowly and surely eliminate all these negative food choices and aim to eat clean. It will be an uphill task. In fact, this is the most difficult part of losing weight.

Changing your eating habits is imperative to losing the excess pounds and keeping them off.


Motivating yourself

Motivating yourself - 5 Steps to Begin a Weight Loss Program - Nottingham Personal Trainer

Last but not least, do watch weight loss motivational videos or read motivational books. You can find these videos on YouTube. Look at body transformation pictures, etc. Follow fitness personalities on Facebook and Instagram.

Constantly exposing yourself to positive information will keep you interested and on track. It is inevitable to lose motivation every now and then. This step will help you keep going even when you’re running on fumes.

Implement these 5 steps and your weight loss program will be successful and you will reap the rewards.



How to Deal with Weight Loss Setbacks

How to Deal with Weight Loss Setbacks

Weight loss is one of the most common fitness goals among regular gym goers as well as dieters. It also happens to be the most common fitness goal that ends in failure with studies showing that as much as two thirds of weight loss dieters end up heavier than when they started out while a staggering 95% of weight loss plans fail.

Getting rid of unwanted body fat is a long and tough process that is usually riddled with setbacks. The main thing that separates the successful weight losers from the unsuccessful ones is how one responds to setbacks. So, before you think of throwing in the towel, consider these measures on how to how to deal with weight loss setbacks.


Eliminate the Culprits in Your Weight Loss Plan

When you hit a weight loss setback, the very first thing you should do is try to get to the bottom of what is causing your progress to grind to a halt. Take a hard look at your diet and workout plan as well as your calorie-tracking system to ensure everything is on the right track. Knowing what is causing the setback will make you better equipped at avoiding it in the future. Are you sleeping fewer hours than usual? Are you eating more outside than at home? Perhaps you have been eating significantly less than you normally do. Make sure to be very thorough when examining your weight loss plan as even the smallest of indulgences such as taking little tastes while preparing dinner or stealing a couple of fries from a friend’s plate can trigger a setback in your gains.


Switch up Your Workouts

One of the main causes of a setback with weight loss is being stuck in a rut. Doing the same exercise over and over will see your body adapt to the routine and eventually stop responding to workouts. To get out of such a situation, you will need to switch up your workouts. Increase the intensity of your workouts, introduce new and fun routines to your workouts, or do more of weight lifting and strengthening exercises. Any change is good as it will challenge your body anew and therefore prompt it to continue losing fat.


Get Rid Of Accumulated Water Weight 

Sometimes, weight loss setbacks can be caused by an accumulation of water weight within the body. Excess water retention will leave you feeling puffy, bloated, and heavier making it seem like your weight loss endeavours are having no effect. The good news is that it is quite easy to get rid of excess water weight. Simply drink more water. As long as the body is getting enough water, it will not resort to holding onto every drop of water you consume.


Move More

Instead of giving up when the going gets tough, simply start moving more. The best way to keep weight loss continuous and consistent is to burn more calories than you consume. So, find simple ways of moving more. Increase the frequency of your workouts, walk more whenever you can, take the stairs instead of the elevator, park your car further from the office, engage in simple exercises while watching TV, and so on. The more you move, the more calories you will burn, and the leaner you will become. What’s more, physical activity boosts mood and can therefore act as a great motivation booster.


Whether caused by something you did (e.g. overeating) or something completely out of your control (e.g. injury or sickness), weight loss setbacks are almost always a guarantee with weight loss. How you deal with the setback will determine whether you will be successful in reaching your weight loss goal. These tips will help you keep pushing forward when you feel like giving up.


Key Components Of A Full Body Transformation

5 Key Components Of A Full Body Transformation

When you begin a new diet and exercise routine, your goal is to see a full body transformation. However, for most people, this just isn’t the reality. They find themselves unable to reach their goals, and then they end up giving up and reverting to their old habits.

The reason that so many people struggle to reach their goals is that they are missing one of the five key components to reaching a full body transformation. Read on to find how what the five key components are and how you can make them work best for you.



Perhaps the most important part of any body transformation is the diet that you are eating. A simple internet search is going to find you a wide range of options. Ultimately, you are going to want to select a diet that doesn’t cut anything out of your diet completely.

When you cut something out in its entirety, you are more likely to cheat because you are going to miss that food. Instead, focus on getting a healthy number of calories and ensure that those calories are coming from healthy food sources.

Find out what number of calories you are going to need to consume on a daily basis to meet your goals and work out where you are going to get those calories from. Remember to consider how much sugar, carbohydrates, fibres, and protein you are getting from your dietary choices, as well as the rest of your vitamins and nutrients.



Like with diet, you are going to be able to find a wide variety or exercise routines and options by doing a little bit of research. Choose an exercise plan that you are going to be able to stick to. Start with small changes and work your way up.

If you aren’t exercising at all, walking for even fifteen minutes a day to begin is going to help you to see results. Try to choose exercises that are going to work your entire body in a rotation, focusing on different muscle groups on different days of the week.

It is also important that you don’t forget about your cardio exercises. Remember, you can have fun with your exercises, look for classes that appeal to you to make it easier to stick to.



Your mind-set is going to make the biggest impact on whether you are successful with your body transformation. If you are of the mind-set that you aren’t going to be able to reach your goals, you aren’t going to reach them. telling yourself things like “I don’t have time to work out” or “I don’t know how to eat healthy” are going to sabotage your chances of success.

Instead, tell yourself that you are important enough to make time for and that you can learn how to make healthier food options. Then follow through and prove to yourself that you can do it.



What is your motivation to transform your body? Perhaps you are going on a trip, and you want to drop some extra weight, or maybe someone close to you was just diagnosed with a health disorder, and you don’t want to be next.

Your motivation is personal to you, and there is no right or wrong to what can motivate you to want to be healthier. Whatever your motivation is, remind yourself of it on a regular basis. put up motivational pictures where you are going to see them or use motivational quotes.

If you can find someone who understands your motivation, that is a great person to rely on for support and to remind you of that motivation.



You aren’t going to be successful if you don’t have some form of support during your journey to a body transformation. Changing your diet and exercise routines takes a lot of work, and it is easy to get discouraged. You might not have anyone who you know personally that would be a good support for you, but that is okay.

You don’t need to have someone who is physically present to support you. There are many online forums that are full of people who are taking the same journey as you and are going to be more than willing to support you.

When you have a bad day and eat something that you shouldn’t, and a day that you don’t work out the way that you meant to, having a support person to encourage you and help you through the bad days is going to be the difference between your success and failure.

Reaching your goal of a full body transformation isn’t going to be easy. However, there are some key components to ensuring that you are successful.

By ensuring that you have the right diet and exercise plan as well as motivation and support you are going to ensure that you are in the right mind-set to make your goals and do everything necessary to achieve your body transformation

Habits Of Super Fit People

5 Habits Of Super Fit People

Have you ever noticed that some people find it incredibly easy to lead a healthy life and exercise regularly, while others can barely manage to get enough motivation to go for a run once a month. In some cases, certain people will work out every day for a couple of months, only to return to their old sedentary ways and unhealthy eating habits after a certain amount of time.

So, what’s the secret behind being able to exercise and maintain a healthy diet all of the time? Here are 5 habits of super fit people that will show you what type of mentality is needed for leading a healthy life.


Having Fun

If exercising feels like something you have to do, then don’t expect to have a lot of motivation to work out in the long run. People who are successful in maintaining a healthy lifestyle always find a way to feel enjoyment and fun when they’re working out or following a diet.

Learning to cook new foods and having friends over to try your meals or exercising with someone close to you is always a great idea, as it will make you look forward to leading a healthy life. Ideally, you should be constantly experimenting and trying new things to stay fit.


Setting Goals

No matter what you’re trying to accomplish, setting goals will definitely keep you motivated. However, when it comes to fitness, it’s best to have humble goals. This way, you won’t have to wait an insanely long period of time before reaching them.

This means that you will feel good about yourself sooner, which will without a doubt help you stay motivated to reach your next goal. However, if you constantly need motivation to keep exercising and eating healthy, it might be a good idea to also have a big long-term goal in the back of your mind as well.


Realistic Expectations

You’ve started working out and eating healthy, and you’ve kept up this routine for about three weeks. Great. However, you’re not really seeing any significant changes in your appearance. Well, the thing is that you aren’t really supposed to see any major differences yet.

Just because you’ve managed to find the motivation to start leading a healthier life doesn’t mean that you will instantly reap the benefits.

In order to stay motivated, you will need to have realistic expectations. It won’t take you only 2 months to have the perfect beach body.

It might even take you 2 years or longer, but the important thing is to keep working out. As soon as you stop being obsessed with time, you will start noticing changes in your appearance.


Eating In Moderation

Just because you’ve started eating healthy doesn’t mean that you will never taste junk food again. The only important thing you need to remember is not to overeat. Grabbing a piece of cake at a birthday party is totally fine.

Completely restricting yourself of unhealthy foods will only make your eating habits more unstable. Soon enough, you will start wanting to open up a bag of chips so bad that you’ll overeat the minute you do it.

That’s why it’s important to master moderation, and enjoy your favourites but in small amounts and only on occasion. Deprivation hardly ever works, and those are fit and healthy understand this. They do not feel guilty when they take a couple of bites of cake because they no it will not impact their overall wellbeing and they are in control.


Pushing Yourself

Fit people don’t just hit the gym regularly; they make sure that every workout they do is better than their last. They do this because that’s the only way that they will see real results. Also, whenever you exercise at a high intensity level, you will instantly get that feeling of accomplishment as soon as you’re done with the workout, which will make you feel good about yourself and motivate you to continue exercising.


Final Thoughts

Take the time to evaluate your habits and mind-set? Which pieces of the puzzle are you missing? When you fall in line with successful people, you too can enjoy the many benefits of fitness.


Stay Fit During the Christmas Holidays

Seven Ways to Stay Fit During the Christmas Holidays

The Christmas holidays are knocking on the door and so are the numerous temptations to give up on your healthy habits. But that doesn’t mean you have to give into the temptations. With a little planning you can fully enjoy the holiday spirit without gaining a ton of weight.

Plan Ahead Of Time

Plan Ahead Of Time - Stay Fit During the Christmas Holidays - Nottingham Personal Trainer

Make sure you get rid of the “I don’t have time” excuse during the holidays. Your schedule will be full of holiday parties and family gatherings, so it is important to plan your workout routine ahead of the celebrations. When you plan a workout routine before the holidays start, you won’t have an excuse to skip a workout.

Do Your Workouts In The Morning

Do Your Workouts In The Morning - Stay Fit During the Christmas Holidays - Nottingham Personal Trainer

Training in the morning is a surprisingly effective way of staying fit during the holiday season. As the day progresses, your temptation to just relax and enjoy the tasty festive food will increase. Starting your morning with a healthy breakfast and a good workout will boost your energy and motivation levels and will decrease the craving for unhealthy meals.

Keep A Journal

Keep A Journal - Stay Fit During the Christmas Holidays - Nottingham Personal Trainer

Write down your daily activities and the food you consume every day during the holidays. The simple act of logging your daily menu and workout routine will make you more accountable. Seeing your achievements in your journal will urge you to keep up the good work.

Drink Enough Water

Drink Enough Water - Stay Fit During the Christmas Holidays - Nottingham Personal Trainer

Staying hydrated is the key to preserving your good shape during the Christmas celebrations. Drinking enough water is essential to keeping your energy levels high. Plus, you will quench your thirst and feel fuller and will be less likely to overeat or drink excessive amounts of soda.

Have The Party At Your Home


Have The Party At Your Home - Stay Fit During the Christmas Holidays - Nottingham Personal Trainer

Hosting a party in your home will give you control over the meals and the ingredients used in preparation.

Cooking meals for friends during Christmas can be a bit of a challenge but if you’re adamant about staying fit, that’s one great way to exercise nutritional control. Stick to the ingredients you feel comfortable with and come up with a modern, healthy and enjoyable Christmas meal.

Work Out With Friends

Work Out With Friends - Stay Fit During the Christmas Holidays - Nottingham Personal Trainer

Holidays are a time when you gather to celebrate with your loved ones. So, it is natural for you to prefer the company of your family and friends to the hours spend in the gym. But who says workouts have to be a solitary activity?

You can gather your friends for a fun group workout or make a joyful family event. There are so many opportunities to stay fit while enjoying yourself: you can play a snowball game with the kids, organize a family soccer game or ice skate with your friends. You can also take a long walk outside as well.


Everything In Moderation

Overeating during the holidays is a sure way to lose your energy and good mood. You should eat in moderation to stay joyful and party ready throughout the season. And remember that liquid calories also count so don’t overdo the sweet alcoholic beverages and soda drinks.

Weight Loss Motivation Tips

9 Weight Loss Motivation Tips


Weight loss is a goal so many of us set ourselves, and unfortunately, so many of us struggle with this. There is no quick fix to losing weight and many fad diets are available that promise instant results.

However, we all really know that the only way to lose weight is through dedication and hard work. However, it can be hard to find the time to fit exercise, meal planning, and the general organizing that losing weight requires.

It is particularly hard to stay motivated when there are so many competing demands on our time – work, children, family, socialising, and occasionally having a rest.

Despite this, motivation is key to losing weight and somehow we all need to find a way to keep those motivation levels up. Here are some top motivation tips to keep you on track to losing weight.


Be Realistic

Be realistic - Weight Loss Motivation Tips - Nottingham Personal Trainer

If you are new to exercise there is no point trying to run a marathon in the first week, it simply won’t happen. You need to be realistic about what you are able to achieve, particularly in the beginning. Even small improvements should be seen as an achievement and recognized as such.

However, you also have to be realistic and accept that you are not going to want to exercise every day. If you find your motivation and enthusiasm or you are aching or sore from exercise, you need to take a break. You need to be realistic and accept there will be natural waves in motivation and not give yourself a hard time when it is low.


Be Sociable

Be Sociable - Weight Loss Motivation Tips - Nottingham Personal Trainer

So much research suggests that exercise and weight loss is much easier when you are not doing it alone. By working out in a group, or keeping food diaries with a friend, you will find motivation is much easier to come by.

You can help motivate each other, and it can force you to go even when you don’t want to because you won’t want to let the other person down.


Eat Sensibly

Eat sensibly - Weight Loss Motivation Tips - Nottingham Personal Trainer

We all know that a healthy diet is the key to weight loss. However, it also has a huge impact on motivation levels. If you are eating a large amount of heavy, stodgy food, you will feel sluggish and unmotivated.

The key to maintaining motivation is to eat sensibly; you will not only feel more motivated because you will lose weight, but you will also feel more energized.


Get Enough Sleep

Get enough sleep - Weight Loss Motivation Tips - Nottingham Personal Trainer

Exercise is the same as anything else – it is much harder to do if you have not had enough sleep. Whether it is work, exercise, or being sociable, it is much more effort on no sleep. Weight loss is also aided by a good night sleep so it is important that you get a decent night’s sleep.


Set Yourself Small Goals to Aim For

Setting yourself small goals instead of one large end goal will be much better for your motivation. By achieving small goals along the way, you will feel much better about these achievements. This will inspire you and motivate you to keep going with the weight loss plan and exercise.


Be Motivated In Other Areas Of Your Life

Achieving and being motivated in other areas of your life will spill over into your exercise and weight loss program. It is much easier to continue to keep going throughout the day rather than stop and start.

By being motivated in other areas, even as simple as cleaning the house regularly, you will find yourself much more able to stick to your weight loss goals.


Pick An Item Of Clothing To Aim For

Pick an item of clothing to aim for - Weight Loss Motivation Tips - Nottingham Personal Trainer

Whether it is the jeans or a dress that you want to fit into again, this will work much better as a reminder of why you need to stay motivated. This is something realistic, achievable, and it means something to you.


Imagine The Worst Case Scenario

Imagine what it would be like if you didn’t exercise or lose weight – would you want to look like that and be that unhealthy? This can be a much stronger incentive and motivator than imaging what you would look like if you do work out.


Focus On The Reasons

Focus on the reasons - Weight Loss Motivation Tips - Nottingham Personal Trainer

Why are you trying to lose weight? It is to look better, to be healthier or some other reason? You need to focus on the reason why you are doing this in the first place, as it will be a constant reminder of why you need to stay motivated.

Fitness Technology Hacks

Fitness Technology Hacks

Fitness technology is amazing, there are apps, devices, and services that can help you get the most from your health and fitness efforts. From fitness devices to sleep monitors, leverage technology with the following hacks.


Get a Pedometer

Get a Pedometer - Fitness Technology Hacks - Nottingham Personal Trainer

Studies have shown that wearing a pedometer can motivate you to walk more than 25 percent extra. Ten Thousand steps equals about 5 miles. You’re able to take action each day to walk more and get in better shape. There are some amazing pedometers available that are highly accurate, comfortable to wear and can even measure your movement intensity.


Listen While You Work Out

Listen While You Work Out - Fitness Technology Hacks - Nottingham Personal Trainer

Music is great. However, if you’re going to be exercising for a while (perhaps you’re training for a marathon), consider listening to audio books or podcasts. You can listen to them on MP3 players or on your smart phone. There are audio book programs you can join, like Audible.com. You can also subscribe to podcasts on iTunes.


Access Online Coaching

Access Online Coaching - Fitness Technology Hacks - Nottingham Personal Trainer

Use apps and services like Fitocracy.com to get customized nutrition and workouts. You start with a personal assessment and motivation tips from your coaches and it’s all done online and through the mobile app.


Find the Beat

Find the Beat - Fitness Technology Hacks - Nottingham Personal Trainer

There are applications such as Jog.fm that can play music from your library to match your pace. Right now it’s only available for the iOS operating system.


Track Your Workouts

Track Your Workouts - Fitness Technology Hacks - Nottingham Personal Trainer

Use mobile apps and online services to track your nutrition, your workouts, your running routes and more. Connect with other health and fitness enthusiasts to support one another. The fitness community can be very motivating and it will hold you accountable to your health and fitness goals. You can track both your workouts and nutrition with My Fitness Pal.

Lifestyle Hacks

Lifestyle Hacks

There are simple lifestyle hacks that you can take each day to improve your overall health and well-being. We’re talking about moving more, reducing stress, and getting better sleep. Your daily habits make a difference.


Stressed? Walk it Off

Walk it Off - Lifestyle Hacks - Nottingham Personal Trainer

Instead of eating or shopping or indulging in a marathon television session, walk when you’re stressed. It’s better for your health and it will actually change your mindset. You’ll relax and feel less stressed.


Stretch During Your Favourite Shows

Stretch During Your Favorite Shows - Lifestyle Hacks - Nottingham Personal Trainer

Use the time you’re spending watching television to improve your mobility. Stretch and work on your mobility during your shows. It improves your posture, your fitness recovery, and it’s a better use of your time than just sitting. Whenever possible, move your body.


Use A Standing Desk


Use A Standing Desk - Lifestyle Hacks - Nottingham Personal Trainer

Speaking of moving your body, if you sit at a desk all day, consider getting a standing desk. It doesn’t have to be complicated. You don’t need to build or buy anything. In many cases you can simply stack a box on your desk, prop your computer on the box and stand for a while.

You’ll improve your health and fitness. Sitting disease, aka metabolic syndrome, causes illness. In fact, people who sit for most of the day are 54 percent more likely to die of a heart attack. If you can, take your sitting desk to a new level and consider a walking desk. Or treadmill desk.


Set Two Alarms

Set Two Alarms - Lifestyle Hacks - Nottingham Personal Trainer

Struggle to get up in the morning? Set one alarm to go off 15 minutes after the first one. When the first alarm goes off, you know you have fifteen minutes to wake up slowly. You might fill the wake up time with a gratitude habit or meditation.


Pack Up The Night Before

Pack Up The Night Before - Lifestyle Hacks - Nottingham Personal Trainer


Prepare for the upcoming day the night before. This includes packing your gym bag for the next day, packing your lunch, and anything else you might need to remember first thing in the morning. Start your day feeling prepared and stress free.


Get More Sleep

Get More Sleep - Lifestyle Hacks - Nottingham Personal Trainer

Sleep has been proven to help with weight loss and reduce risk for obesity. It is also essential for recovery after workouts. To improve your health on every level, you want to make sure you’re getting enough sleep. What’s enough? Generally speaking it’s 7-9 hours. Implement systems to gradually improve the quality and quantity of your sleep.


Drink Less Alcohol

Drink Less Alcohol - Lifestyle Hacks - Nottingham Personal Trainer

Alcohol disrupts your sleep and reduces the quality. It also stresses your systems so that your body isn’t able to repair and renew. It dehydrates you as well. Take a look at how often you drink and set a goal to cut back if you believe that it’s impacting your health and fitness.

General Exercise Hacks

General Exercise Hacks

Trouble finding time to exercise? Not motivated? What to get more for your exercise time and efforts? The following hacks will help you accomplish your exercise goals.


Find Your Ideal Workout Time

Find Your Ideal Workout Time - General Exercise Hacks - Nottingham Personal Trainer

You have your own energy cycle. There are undoubtedly times of the day when you have more energy than others. That’s the time you should work out. If you are a morning person, then a morning workout is perfect.

If you’re a night owl, then night time is better. Also think about any conditions you may be dealing with. For example, if you wake with back pain you may want to wait until your back warms up before you exercise.


Dress For Working Out

Dress For Working Out - General Exercise Hacks - Nottingham Personal Trainer

Dressing for a workout sets the tone. It impacts your energy levels and your follow through. If you like to exercise in the morning and you are short on time, go to sleep in your workout clothes. You won’t skip workouts.


Create a Realistic Schedule

Create a Realistic Schedule - General Exercise Hacks - Nottingham Personal Trainer

One that you’ll follow through on – Set a workout schedule that you know without a doubt you can follow through on, and then do so. As you become accustomed to working out on a regular basis, you can increase the frequency or duration.


Start Slowly

Don’t go overboard when you start a new program. Start with what you know you can do and increase your efforts as you improve.


Make the Most of Those Annoying Commercials

Make the Most of Those Annoying Commercials - General Exercise Hacks - Nottingham Personal Trainer

You don’t watch the commercials anyway, why not make the most of that two to three minute break to get some exercise in. You can jump up from the couch and do sit-ups, pushups, and dips on your coffee table or squats. After your typical hour-long show, you’ll have worked out for 20 minutes.


Exercise First

Exercise First - General Exercise Hacks - Nottingham Personal Trainer

If you find that exercise slips to the bottom of your priority list, start your day with it. This way, you won’t miss it and you’ll start the day off right. You may also be surprised how your energy level changes for the better.


A Combined Approach

A Combined Approach - General Exercise Hacks - Nottingham Personal Trainer

Combine cardio and strength into one workout instead of two. A typical met-con or metabolic conditioning workout integrates strength training and cardio at a high intensity level. An example of a met-con workout might be to combine back squats, burpees and 100-meter sprints.


Exercise in Small Chunks

Exercise in Small Chunks - General Exercise Hacks - Nottingham Personal Trainer

Instead of trying to get it all done in a day, break it up. For example, work out for ten minutes three times a day


Workout With Friends

Workout With Friends - General Exercise Hacks - Nottingham Personal Trainer

Find a group or create an exercise group that you can’t let down. On the days when you don’t feel like working out, you’ll go anyway because you want to see your friends. And you’ll be there for them on the days when they don’t want to go.

Cardio Fitness Hacks

Cardio Fitness Hacks

Cardio is an important part of any fitness routine. It burns calories and helps with weight loss and weight management. It reduces stress, improves the health of your heart, and reduces your risk of heart disease. Long gone, however, is the idea that to get cardio health you have to exercise for hours a day. The following cardio fitness hacks will help you get more results from your efforts.


Listen To Music

Listen to music - Cardio Fitness Hacks - Nottingham Personal Trainer

Music not only helps you get your mind off of the exercise effort, which can be helpful if you’re on a cardio machine or running around a track.

Music also helps you improve your pace and effort. Try to match the BPM (beats per minute) of the music with that of your pace. Generally speaking, a good BPM is somewhere between 145 and 160.

You can build a playlist that gradually increases the BPM. There are also apps that you can use to find an ideal BPM for your playlist.


Sign Up For an Event

Sign up for an event - Cardio Fitness Hacks - Nottingham Personal Trainer

If you want to get motivated and really push yourself, sign up for an event or competition. There are walks, runs, and obstacle courses to consider.

If dancing is your way to get cardio then consider signing up for a performance or a competition. The event can be for fun, for a charity, or for prizes and a personal record. Whatever your event, signing up and training for something will help you take your cardio to the next level.

Check out http://www.parkrun.org.uk/ for free weekly 5k running events at a park near you.


Think Outside The Box

Think outside the box - Cardio Fitness Hacks - Nottingham Personal Trainer

When you think of cardio you might think about running and… running. Or maybe you get on the elliptical machine or ride your bike. Many people are challenged to think beyond the basics.

The truth is that any activity that gets your heart pumping and keeps you in the aerobic zone is cardio. You can hula-hoop, do kettle bells, jump rope, kick box, row, swim, or dance… the list goes on and on. Find something that you enjoy doing and/or vary your workout so you don’t get bored.


 Interval Training

Interval Training - Cardio Fitness Hacks - Nottingham Personal Trainer

For example, you might walk or jog for 400 metres (a quarter mile) and then sprint for 400 metres. You can apply intervals to any cardio exercise. The goal is to put in a easy/moderate effort, followed by an intense effort, and to alternate the two for a specific period of time.

You can embrace the Tabata protocol and do cardio for twenty seconds on, with ten seconds of rest. Or you can create your own intervals. This works really well on a Concept 2 rower.

Try this for a 3 mile interval session:

3 x 200/600/800 metre compound sets. Run 200 meters at sprint pace, 600 meters at 5K race pace and 800 meters at 10K race pace or about 15 seconds per mile slower than 5K race pace. Rest 4 mins and repeat 2 more times.


Increase Your Incline

Increase Your Incline - Cardio Fitness Hacks - Nottingham Personal Trainer

You might be surprised to learn that bumping up the incline on your treadmill just a few degrees can burn significantly more calories, and doing so will improve your strength and endurance. Start small and increase it just a little bit.

Depending on your treadmill, that might mean bumping it up to a 3 instead of a 1 or 2. Or it might mean setting it to a 5 percent grade. As your body acclimates, or gets used to the incline, you can increase it just a little bit week by week.

You can also vary your workouts. Do one workout a week on a pre-set “Hills” program, or simply at a steep incline. You’ll work your muscles in a different way.

Alternatively take your workout outdoors and find some hills to run.


Swing Your Arms

Swing Your Arms - Cardio Fitness Hacks - Nottingham Personal Trainer

If you’re on a treadmill, let go of the handrail.

You’ll improve your posture, and by swinging your arms to maintain balance and pace, you’ll also burn more calories. It’s a more natural way to move.


Get on The Trails

Get on The Trails - Cardio Fitness Hacks - Nottingham Personal Trainer


Bored with a treadmill? Get off the gym cardio equipment and take it outside. Hit the trails, your local paths and even the foot path. Enjoy the variety of each run by embracing nature, people, and the inevitable wildlife that you’ll encounter.

It not only makes your workout more interesting, you may find that you spend so much time paying attention to your surroundings that you’re able to run farther and faster. You can also hit the trails on your bike too!