12 Weight Loss Tactics!

1. Make time for aerobic and resistance exercise

Aerobic exercise such as jogging, biking or walking will burn calories and kick start your metabolism, resistance exercise will build strong lean muscles that will burn calories 24/7.


2. Eat more protein or use protein powder

Protein has been shown to help you satisfied and full for longer. Try eggs at breakfast or a protein shake as a snack.


3. Use a food diary

This has been proved time and time again to be a valuable tool in weight loss. Just make sure you’re brutally honest and you will soon see a pattern emerging. Then try to make small adjustments to your diet to replace the bad stuff with good!

4. Watch your carbs

Stick to whole grain or unprocessed carbs – nothing man made. Processed carbs break down quicker in your body causing a spike in Insulin levels in your blood followed by low blood sugar levels which make you hungry again!


5. Get enough sleep!

Sleep deprivation can lead to overeating due to an increase in levels of stress hormones.
See a doctor if you’re having trouble sleeping.


6. Eat soup!

Studies have shown that adults and children who eat soup at a meal consume 20% fewer calories than normal. Soup fills you up!


7. Eat slowly…..

Studies show that if you stuff or gulp your food down quickly, you eat more. It takes about 20 mins for the ‘full signal’ to hit your brain from your stomach so if you eat slowly you are much more likely to consume the right amount of food and then stop. If you stuff, you will overeat.




8. Beware SATURDAY!

Saturday is the day of the week we are all likely to overeat or eat badly… Stick with it!
9. Drink Water

Studies by Virginia Tech have shown that drinking 2 cups of water before breakfast cuts calorie intake by 13%. Studies done in Germany have


10. Eat Breakfast

There have been many studies that have shown that eating breakfast will kick start your metabolism after the fast of the night and that children who eat breakfast are less likely to be overweight.


11. Eat out – but do it carefully!

Try to eat in more nights than not as rich restaurant food will blow all calorie counting out of the water!
If you are going out (and you do have to treat yourself sometimes), then try to choose things without creamy sauces.


12. Stay motivated!

Any way you can – be it sticking pictures of a thinner you on all the cupboards, locking the calorie laden foods away, joining a weight watchers/slimming world group etc.
Just keep going!

Section 1
Weeks 1 - 6
Prog1. Absolute beginner
5 mins warm up: fast walking pace
2 mins jogging (just out of walking pace)
2 min walking
Repeat x 3 – 5

Prog2:
5 min warm up: fast walking pace
5 min jogging
2 – 3 min walking
Repeat x 3

Prog 3:
5 min warm up: fast walking pace
8 min jogging
2 min walking
Repeat x 3
OVERALL WEEKLY VIEW
MON PROG 1/2/3
TUES Constant 20 – 30 min workout on either x-trainer or bike
WED REST
THURS WEIGHTS FOR RUNNING WORKOUT
FRI PROG 1/2/3

Do this program for 4 – 6 weeks running inside or outside then move on to section 2 – coming up next month!

Get fit for the football season
Football is a sport that requires a multitude of athletic abilities, aim to make improvements in the following to improve your game:
Explosive acceleration and fast sprinting speed.
Muscular endurance and strength in the lower body.
Muscular balance and high levels of neuromuscular co-ordination.
Body awareness and agility, the ability to know where your body is, and be able to move it.
Discipline to take orders and decisions, as well as putting the team first.
Good flexibility to avoid injury, football players are prone to poor hamstring flexibility.
Correct balance between your quadriceps and hamstrings, as well as strength imbalances between your left and right leg

Click here to go to the downloads for the full programme.