Getting toned takes a lot of time, dedication, and effort. And when you are a busy business owner, leader or entrepreneur, it might seem like a tough task to find the time and energy to lose weight, build toned muscle, and achieve your fitness goals - but it is far from impossible.
Just as strategy plays a major role in your business and career, so it does with your fitness. If you want to look great on the beach, it’s vital that you plan well, stick to your schedule, and make it part of your regular lifestyle. But what, exactly, should that strategy include?
In today’s rundown, I’m going to reveal a simple five-step guide to help you get started. These are the absolute basics of losing body fat and building toned muscles, and I recommend this to all my clients who are looking to make positive changes in their lives. Let’s take a look at everything you need to know.
Step 1 - Assessment and goal setting
Before you do any running, lifting, or stretching, make sure you assess your current situation. You will need to weigh yourself, measure your body fat if possible, and determine how fit you are and how much fat you want to lose. Use a mirror and take pictures.
Yes, it’s going to make you uncomfortable - perhaps even embarrassed - but it’s important to have a starting point so you can see your progress. Take your weight, for example. When you start working out, you will be losing fat but also gaining some muscle mass - but because of the density of muscle, you might not see a change when you weigh yourself on the scales.
However, you will be shedding body fat, beginning to shape your body, and making positive changes that you will be able to see when you compare your update photos with the original you.
Step 2 - Create a workout plan
The next step is to create an exercise plan. Cardio will form an important part of your workout regime, of course, but you also need to include resistance training, compound movements and HIIT (High Intensity Interval Training). Ideally, you should be working out every day, with a rest day on weekends, if you desire fast results.
But this is certainly something you can build up too, so speak to a personal trainer about feasibility. One important thing you must do before committing to any tough exercise regime is to talk to your doctor and request a full health check. Your results may determine your ability to perform certain workouts, and if there is anything to consider, you should speak to a trainer to ensure your workouts are safe for you.
Step 3 - Create a nutrition plan
Don’t underestimate the importance of diet in your new plan. It’s a key element to your success. Ultimately, if you are working out and still eating too much, you might get fitter, but you certainly won’t lose weight or burn fat efficiently.
Calorie deficit is essential. When it comes to shifting weight fast, I’m a keen advocate of intermittent fasting, and many of my clients have enjoyed a lot of success when they stick to the plan. Other programs might suggest eating six meals a day, but if your busy lifestyle doesn’t accommodate that frequency, you might just get more frustrated by trying.
Step 4 - Stay active
Scientific research shows us that a half hour/hour of exercise is not all that useful if you spend the rest of your day inactive. It’s important that you are active in all areas of life, not only in the gym.
It’s the remaining hours in the week that are important - carry shopping bags home instead of driving; use stairs instead of lifts and escalators; never sit down for more than two hours without getting up, take a walking break from TV every 1-2 hours even on a lazy day. Do anything you like that gets you out of the chair. Move more, sit less.
Step 5 - Review and tweak
Finally, it’s vital to carry out regular re-assessments to track your progress and adjust where required. Ultimately, your week one plan is not going to be as effective by the time you reach week eight, and you will need to keep challenging yourself. Don't forget, working out should never be easy - it should always be a challenge, or you will never manage to break down your barriers.
OK, so there you have it - follow this basic outline for your fat loss regime, and you will get more toned. To conclude, you should focus on the following dos and don’ts:
If you have any questions about gaining toned muscles or want to discuss any other fitness challenges, please feel free to get in touch.