My top tips on how to kick-start your 2015

It’s that time year again.

Everyone sets goals.

They buy expensive clothing.

They buy expensive trainers.

They take out a gym membership or take up running.

Then the majority of them give up by February due to injury, lack of results or simply not enjoying it!

I used to see this year after year in my experience working at a gym.

Here are my top tips on how to build and keep-up an effective exercise programme:

Come up with a realistic goal. If it’s weight loss, don’t look at trying to lose quarter of your bodyweight in 4 weeks! Generally, if you’re losing more than 1 kg a week, you are losing too much. You’re not just losing fat, you’re losing the muscle that fires the metabolism and keeps you exercising healthily and efficiently. We all know the weighing scales don’t take into account what we are losing. If you want more reliable measures, look at monitoring body fat by taking skin folds or waist circumference.
Don’t try and do everything at once. We know weight loss occurs when there is a calorie deficit. If you are burning more calories than you are taking in, you lose weight. Simple as that. But, if you start exercising really, really hard and stop eating as much as you were, you will not get the results you wanted. You’ll get ill. You’ll get injured and you won’t enjoy it one bit! Trust me, I’ve seen it a million times. This leads on to the next point nicely…
Smart programming and correct exercise is the key. You may have read the last point and thought “well, I can just lose weight by eating better then”. You may have also read those silly fake statistics about weight loss being more diet dependent than exercise. Come on! Do you really believe that?!? Yes, eating better can lead to weight loss. But, what if you are already eating the number calories you need to function and work? Think about this, how many overweight people have you met who don’t eat breakfast or they skip lunch yet they don’t lose weight? Yes, making better food choices will help with weight loss such as considering low GI foods instead of high GI foods. But, exercise trumps it every time. You need calories to function so your organs can work. If you simply keep cutting calories it doesn’t lead to a healthy weight loss (unless you are literally having a million calories a day!). Exercise improves health. Exercise improves wellbeing. Exercise reduces stress. Exercise burns calories. Simple.
Get an expert in. Trainers and coaches get a bad rap sometimes. It’s a classic case of “why am I going to pay someone to do something I can do myself?” We all know how to run don’t we? We all know how to do a push-up don’t we? We all know how to stretch don’t we? So why bother spending money or getting someone to show me how to exercise? The answer is, we are experts (if you pick wisely!). If you want a job done properly, get an expert to do it. I could’ve set my website up myself if I wanted to. But, it would’ve taken me a very long time and I can guarantee it wouldn’t be as good as it is! I invested in getting an expert to do it for me. Exercise is the same. An expert coach/trainer will screen you, assess your lifestyle and programme for you properly so you get the goals you want safely, efficiently and in a way that makes it enjoyable. If you want something done properly, invest in it.

Now I’m not cheap. The reason for this is, what I do works. If I have someone who wants to get stronger, I get them stronger. If I have someone who wants to get fitter, I get them fitter. If I have someone who wants to lose body fat, I get them to lose body fat. So if you have a goal that you want to achieve, get in touch. I offer packages of 30 min sessions and 60 min sessions that can be done at your home, workplace or one of the facilities I operate from.
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Additionally, I can offer programming. This can be a great introduction to exercising properly. But, it requires a lot of discipline and buy-in from the client. If you want to have your movement screened, you body fat measured, your lifestyle assessed and an individual programme developed so you can reach your goal, I offer this service in the form of one 90 min session for £70 (dependent on location i.e. if I have to drive up to Scotland!!!).

If you are interested, e-mail me at joe@joebullen.com or give me a call on 07761 538 374.

Remember, you get what you pay for. Cheaper coaches/trainers = Cheaper Services.

All the best,

Joe Bullen MSc ASCC CSCS

joe@joebullen.com

07761 538 374