I don’t normally blow my own trumpet, but feeling good today.
Just after my 50th birthday in 2011, I did the London Marathon, followed by Yorkshire 3 Peaks walk. At that time, I felt that I was at my peak health and fitness and wanted to maintain it. But reaching that fitness level involved training for 10 hours per week, which was totally unsustainable with a busy business. Therefore I had to come up with an alternative method.
Two years later. Success! I am now feeling even better and healthier. My weight has dropped a little, muscle mass has increased 2lbs, bone mass stayed the same and body fat% dropped by 3.5%.
How? Well it’s NOT through hours and hours of exercising, strict diets, complicated routines using fancy expensive equipment. It’s a simple plan that has become a part of my life.
Do a gentle walk 30-60 minutes every day.
3 x 30 minute high intensity strength routines each week using dumbbells, mat and fitball / bench.
Eat smaller meals every 2 to 4 hours.
Eat lots of protein, fresh vegetables (excluding peas, sweetcorn and beans), low sugar fruit (berries, apples, pears), fibre and water.
Cut down on starchy carbohydrates (about 5-10 bites per meal).
Sticky to the cleaner starchy carbs, which are rice, sweet potatoes, white potatoes, banana and quinoa.
Stick to low fat dairy products.
Avoid eating foods that combine eating fat with starch / sugar i.e pizza, cakes, chips etc…
Have a reward meal once a week, which is anything you want.
Only eat sugary and high fat foods at your reward meal.
Keep alcohol to 1 or 2 days a week.
Lots of these principles have been taken from www.metaboliceffect.com.
It’s working. I still have short term goals, when I have the time to train for a 10k run or the occasional bike ride, but I know that if I stick to these simple rules, I can maintain my fitness.
I now share this with my clients and have seen the same success. If you need any help to get you “ACTIVE4LIFE”, then call or email me