A fitness lady in her training kit holding the plank position

Small Changes, Big Results and Fitness


Feeling great after that workout you have just done in the gym for the week being it the 3rd session for the week. However, not really seeing any changes to your appearance or don’t feel your fitness is increasing.  This Blog Small Changes, Big Results will help you along the way

Going the gym is good but if we do the same workout out, same speed on the treadmill, pushing the same amount of weight that we did last week!!! Then how do you expect your body to make changes if you are not challenging yourself?

In order for us to improve our fitness, burn more calories and to lose the fat that we are desperate get rid of. Then we need to overload the body to cause the body to adapt to the changes we are working towards. E.g. If you walk 10 mins on the treadmill on speed 4.0mph and found that comfortable and repeat the same workout next week, you would burn some calories but by not challenging the body (so the norm) then you wouldn’t see any improvement.


However, start on treadmill at speed 4.0mph for 2 mins, after two mins increase speed by 4.2mph for a further two mins. If that speed is ok then increase again by 0.2mph for another 2 mins. By doing this puts a slight pressure on the working muscles (challenge) causing then to adapt to the change which will cause a demand for more energy to keep up the demand asked by the working muscles and therefore more calories is needed to cope with the demand which will burn more. The following session/week, if you found starting on speed 4.0mph on the treadmill ok on last session, then start on speed 4.2mph instead which at the end of the exercise you have increase speed again at the end of that exercise (again improving your fitness, more calories burning etc)


With this approach in mind, you can adapt this within your lifestyle.

Below are a few changes you can adapt to help you towards your fitness goals:

1) Getting up 10 mins early to do 10x body squats, 20x toe taps and 10x incline press-ups (off table). This can help you burn more calories (many source from fat), increase your metabolism and help you set yourself up for the day.

2) Lunch time go for a work before eating your lunch.  Think- do this 2-3 time a week, just image how many extra miles you walk per month?

3) On your break at work sit up and sit down for 10 times and if that is easy, add a extra one each time you do it in your breaks.

4) Change your Fizzy drinks to water, this can help you loss fat and also keep you hydrated.

5) Always looking what to eat? Make a food plan for the day so reduces your chances of picking as you know what is next to eat.

6) Can’t stop snacking: Try to have a health snack-handful of natural nuts (Almonds, Brazil, Walnuts, etc), pot of yogurt or even a protein bar (monster supplements- PHD Diet Whey bars).

7) Why not make extra food for the following day, once cooked chicken breast can last up to 3-4 days in the fridge.

8) Try not to eat 2 hours before you go to bed as if you do and you are not going to be doing much moving around then the likelihood you will be storing the food which could be converted to fat.

9) Reduce your portion sizes as we tend to over eat. To help use smaller plates to serve your food on.

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