‘Never a bad time’ to start fitness regime – begin by ‘taking the dog for a walk’

Working from home: Performance coach provides exercise tips

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Both exercise and a healthy diet is important when thinking about losing weight. However, it isn’t always easy to motivate yourself to do exercise. The trick is to do something you’ll enjoy, said personal trainer and lifestyle consultant Luke Worthington.

Luke explained that the first step to beginning a new fitness regime is to start now.

He said: “There is never a bad time to start a fitness regime and there is also no perfect time either.

“We will always have professional and personal commitments and other life stressors.

“One of the most common conversations I have with people new to exercise is they are always waiting for a time they are less busy to start.

“Your body is actually the only thing you ever truly own, and so it has to take you all the way to the end.

“This is more pertinent today than ever before, living through a global pandemic.

“Health is at the forefront of people’s minds and my experience has taught me that small investments in your health now will pay huge dividends later.”

Luke stressed that consistency is “the most important consideration” in “any exercise plan”.

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He said: “Someone exercising three times weekly all year round will achieve vastly greater results than someone jumping all in to the latest six week fad and then giving up because it either didn’t give them the quick results they were promised, the commitment wasn’t sustainable, or they got injured.”

Luke explained that when it comes to motivating yourself to start exercising, it doesn’t have to be complicated.

You can begin by doing something simple, like walking your dog.

The personal trainer said: “Action precipitates motivation, not the other way around.

“As soon as we take an action, however small it is, there will be a result. And that result is what drives motivation.

“That first step can be as simple as taking the dog for a walk, and the result of feeling a little better, or sleeping a little better that night is enough for you to do it again the next day.

“A health and fitness program shouldn’t be seen as a chore or a punishment.

“Exercise because you love your body, not because you hate it.”

A healthy diet is just as important as exercise when wanting to lose weight.

But, Luke stressed that it’s about what you eat, and not how much.

He said: “This will vary from person to person, but a good guide is 2,000 calories a day for women and 2,500 a day for men.”

For a balanced diet, the personal trainer recommended “using your hand for portion sizes”.

“So, a palm size portion of protein such as meat and fish, a fist size portion of veg, a cupped hand serving of carbohydrate such as rice, and thumb size portion of fats like oils and dressings.”

When it comes to fitness and diet regimes, Luke added that “a very common mistake is following a plan that is not sustainable long term and with no strategy once targets are hit”.

He said: “This means people often go from overly restrictive diets and intensive programs back to exactly what they were doing before, and so rebound back and forth to become the classic ‘yoyo’ dieter.

“Following a sustainable plan that you can follow all year round means you avoid this crash and rebound.”

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