10 Fitness Tips for November

1. Starting a workout campaign with a friend increases motivation. Monitor each other’s progress and organize a competition to see who achieves the best results. A small incentive like the loser pays for dinner or pays for the drinks on a night out etc. can add a new dimension to a fitness regime.

2. One of the best all round exercises is the squat. It strengthens all the major muscles in the legs, buttocks and core abdominal's. It also helps to improve balance. If you are new to squats, start with little or no weight and get the technique right.

3. How many times have you pulled out from your workout because you don’t have enough time? Is this really a valid excuse? Just because you can’t do your usual 60-minute workout doesn’t mean you should give up because you are 15 or 20 minutes late. Exercising for the available time is better than not exercising at all. If working with weights, just do 2 sets instead of 3. If you are doing aerobic exercise, cut short the time but increase the intensity. Variation is good; it won’t do you any harm to have a short intense workout some of the time.

4. The key to healthy weight loss is a combination of physical activity and proper nutrition, no magic formulas, pills or machines. Keeping it simple will help you to succeed. So remember, eat a sensible healthy diet with a variety of fresh meat, fish, fruit and vegetables and keep active.

5. Do you know what you are eating? Before you start a healthy eating plan to aid weight loss, it’s important to know exactly, how much, what and when you are eating. Many people eat sub-consciously without really thinking what is going into their mouths. Think about what you are eating. It helps to write everything down for at least 7 days. You’ll be surprised at what you find.

6. Running is one of the best exercises for weight management. 30 minutes running burns on average 300 calories at a light intensity. Increase that intensity to moderate and you are averaging 400. So, if you want to get slim, start running. It doesn’t have to be hell. Start at your own pace and build up. Combine running and walking together and go for time rather than distance.

7. Breakfast is the most important meal of the day. Skipping breakfast slows down your metabolism and encourages your body to store fat. If you want to get slim and stay slim then eat breakfast without fail.

8. Junk food is empty calories. Junk food consists mainly of refined carbohydrates and trans fats, both of which are extremely bad for you. If you are hungry skip the burger and go for the healthier option, like a jacket potatoes with baked beans or tuna


9. Your health is paramount and should be your number concern. How can you be expected to live a happy life or support your family with poor health? The chances of developing serious illnesses like Heart Disease, Diabetes and some forms of Cancer can be drastically reduced by improvements in your lifestyle. Take a long hard look at your lifestyle and identify areas where you can make positive changes.

10. Having a positive mental attitude is also a vital component of health and fitness. Often failure is due to not believing in ones self. Having a definite goal, a good plan and faith in yourself is half the battle to success. Drive, motivation and enthusiasm encourage you to take action and strive towards your goal. Decide what you want, believe you deserve it and go get it.