Jonny's Ten Top Tips

Ok guys, here are some basic tips that will benefit anyone looking to be healthier, improve sports performance or body composition/fat loss. Anybody can do these and start building a better you, today!

Simple and straightforward admittedly, but a great place to start.

JONNY’S TEN TOP TIPS

· BE SMART! Set yourself a SMART (Specific, Measurable, Achievable, Realistic, Time-based) goal. Health, fat loss and muscle gain are all at least 70% diet and 30% training!

· RESISTANCE IS USEFUL! Resistance exercise is the most efficient way of both building muscle and burning fat. Use moves that work your whole body, or at least large muscle groups rather than exclusively focusing on cardiovascular training.

· PLAY THE PERCENTAGES! Remember the 80/20 rule – get things right 80% of the time and the 20% isn’t so important! One bad day is no big deal, and can even be beneficial.

· TAKE THE WATERS! Drink more water – aim for a minimum of 2.5 litres spread evenly throughout the day. This should also help with mental clarity.

· LITTLE AND OFTEN! Exercise adds up - little and often will have an impact. 5 minutes extra walking here or there (ie walk rather than taking the tube a few stops) is worthwhile and will make a difference if it becomes incorporated into your daily routine.

· GO NUTS AT BREAKFAST! Eat breakfast, but better still try the meat and nuts breakfast – it seems unconventional but the first thing you eat influences how your brain functions for the rest of the day, which will improve your mental clarity for the entire day, as well as being optimal for losing fat and gaining muscle. All of this in one meal!

· USE THE F WORD! Don’t be scared of fats, essential fats, such as omega 3 fish oils, will help turn off fat storage and turn on fat burning. Avocadoes, nuts, seeds, eggs and olive oil are all good sources.

· SINFUL SUGARS! Minimise consumption of simple sugars, such as those found in sweets and fruit juices.

· DON’T GO BANANAS! Get the majority of your carbohydrates from fibrous vegetables, such as broccoli, asparagus, spinach etc, as well as from berries such as blueberries, blackberries and raspberries rather than from starchy carbohydrates such as pasta and bread. Starchy carbohydrates are fine after exercise but eat for what you’ve just done and what you’re about to do. Remember the fuel tank analogy!

· GET UP TO SPEED! Try to eat some protein every 3 hours to keep your metabolism running at top speed!

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Jonny Rees LL.B, REPS Cert. PT – email jhlrees@aol.com for a consultation.