Be more FITLIFE
People are always looking for shortcuts, for fads, for easy options and quick fixes so that they can carry on with minimum change but get the best results. Everyone wants a better body, more energy and life long health but who is actually prepared to give up their life long habits to get these things?
We at fitlife believe in simplicity. Simple things done well over a sustained period of time will give you all that you desire. I can guarantee that when you train with us we will never ever force you into any of this, but if asked, here is what we will say.
1. 80% of the things you put in your mouth should contain no sugars, no grains and no dairy
In other words, stop eating s**t that your body was never designed to eat. Without starting to preach to you about the caveman diet and giving you a history lesson, I want to just briefly explain why this is so important.
Sugar is the absolute devil, we only need 5g of sugar per day to survive and this can be found in natural forms such as fruit (1 banana contains roughly 17g of sugar), yet 1 can of coke has 35g of the white stuff. When we can’t burn sugar as immediate fuel, we store it as fat, so cut that out immediately.
Grains react the same way as sugar inside the body but at a slower pace. If we don’t need to replace glycogen in our muscles, our body will just store it – yep, more fat!
We were all lactose intolerant, our bodies have just managed to find a way of dealing with it, Get rid of it and you will feel (and look) way better.
So what is this 80% thing about? Well we’ve all gotta live right. the 80% rule gives you the flexibility to have the odd desert or grande mocha without feeling like the world is about to end. Keep it clean 80% of the time and you will cruise your way to body composition heaven.
2. Move slowly, for long periods, frequently.
For some reason, we don’t do this enough. Again – let me bang my caveman drum. We were designed to walk hour upon hour for days at a time. Our ancestors moved from village to village on foot yet we seem to be unable to take our kids to school at the end of the road without firing up the car. Walking is low impact, free and can seriously improve your health and mental state. There is no need for science on this one… Just get your coat on and walk!
3. Sleep at least 7 hours a night
Longer working hours, children, blue screens, stress, exercise… The list could go on – all reasons to not get a good nights sleep. THIS NEEDS TO BE PRIORITISED. Without enough rest, the body simply can not function at optimal capacity. It needs to repair and without sleep this will not be achieved. If you are looking to achieve a body composition goal then sleep is the first thing you need to address. Sort this and you might then have a chance at doing the rest.
4. Sprint twice a week
Caveman drum alert! Along with walking for extremely long periods, our human body was also designed to sprint – to escape a predator, to hunt, to avoid danger. Not only is sprinting an incredible fat burning tool (your body will continue to burn calories once you finish sprinting due to EPOC – excess post-exercise oxygen consumption, to replace oxygen deficit after strenuous activity) but it is also an amazing natural stimulant. Sprinting initiates your fight or flight response which will result in increased alertness (feels like a natural high). I get that sprinting isn’t really a cool look (think Pheobe in that Friends episode), but it doesn’t have to end there. HIIT (high intensity interval training) is a form of sprinting. A couple of 20 minute sprint/hiit sessions per week will be enough to stimulate excessive fat burning and stimulant release. Check out our HIIT class here.
5. Lift heavy twice a week
Ok last time I swear… Human body.. Walks. Sprints. Lifts. We had to build our own houses once upon a time, we had to carry our catch that we had just hunted. We were strong, we had to be! Luckily for us, we have machines to lift heavy stuff now and we don’t have to carry a cow home to have steak for dinner, but that doesn’t mean we should stop being strong. Lifting heavy weights a couple of times per week will increase muscle mass (no ladies, you won’t get bulky, you don’t have the growth hormone). By increasing muscle mass, you will increase your metabolic rate (calories burnt at rest). You will also increase bone density if you lift now and then. Being strong is going to help you avoid injury too. We will have a pretty cool class coming soon to help you get your LIFT fix….
So you don’t eat sugar, grains or dairy very often, you naturally have a lean body composition because of this, but now and then you have a blow out so you aren’t ‘that boring’ one at the party. You walk to take your kids to school, you walk to the shop, you walk the dog, you walk bloody everywhere – because you can. You go to bed early so that you get adequate sleep, you switch off after dinner, no phone or ipad, just relax and enjoy a solid 7 hours minimum of sleep, you wake up alert and fresh. You sprint (HIIT) for 20-30 minutes twice a week, this makes you feel awesome and burns a ton of body fat, you are lean and happy. You lift weights twice a week in the form of compound exercises – squats, dead lifts, Olympic lifts etc. You have a good posture, you have a higher metabolism, you rarely get injured, you are strong!
You have been blessed with just one body, these simple things done well on a regular basis will give you the best chance of taking good care of it.
Be more FITLIFE.