As summer winds down and the back-to-school season begins it’s the perfect time to refocus on your fitness and health goals. If you’re unsure where to begin or need some guidance on getting back into your routine, the personal trainers at Absolute Body Solutions have compiled their top 10 tips to help you kickstart your fitness journey this autumn.
-
Start with Your Nutrition
After enjoying the indulgences of summer holidays, getting your nutrition back on track is the first step. If you’re looking to shed some holiday weight, aim for a calorie deficit, which simply means consuming fewer calories than you burn daily. This doesn’t have to be extreme—small adjustments in your diet paired with regular exercise can set you on the right path.
-
Prioritise Protein Intake
Protein plays a crucial role in your nutrition plan. A general guideline is to consume 1 gram of protein per pound of body weight daily. This, combined with a reduced calorie intake, will help you regain control of your diet. Make sure to incorporate a variety of proteins, plenty of green vegetables, and fruits, especially those with thin skins like berries.
-
Commit to Fitness 3-4 Times a Week
With your nutrition plan in place, it’s time to reintroduce regular exercise. Aim to work out 3-4 times a week, whether at the gym or at home. Even something as simple as increasing your daily steps can make a big difference—try to reach 7,000 to 10,000 steps each day.
-
Make Healthier Alcohol Choices
If you’re not planning to cut out alcohol entirely, be mindful of its calorie content. Instead of a beer or glass of red wine, opt for lower-calorie options like a slimline gin and tonic or a glass of prosecco. These small changes can help keep your nutrition goals on track.
-
Stay Hydrated
Don’t forget about water! Aim to drink 2-3 litres daily to stay hydrated. Keeping a water bottle on hand can help remind you to sip throughout the day. Replacing some of your usual drinks with water can also support your efforts to get back into a healthy routine.
-
Manage Your Environment
Setting up a supportive environment is essential for maintaining your fitness goals. When shopping, avoid going when you’re hungry and stick to a pre-planned list to avoid impulse buys. At home, try to limit “temptation foods” that might derail your meal plan. Out of sight, out of mind!
-
Build Sustainable Habits
Jumping straight back into a rigorous fitness routine or drastically cutting calories can be overwhelming and hard to maintain. Instead, ease back into your workouts and make gradual adjustments to your diet. Building habits slowly will lead to more sustainable, long-term success.
-
Focus on Recovery
Your first few workouts after a break might feel tough, and that’s normal. Prioritising recovery will help your body adjust. Simple recovery methods like Epsom salt baths, staying hydrated, eating enough protein, and getting quality sleep can make a big difference in how you feel after exercise.
-
Get Enough Sleep
Sleep is often overlooked but plays a vital role in muscle recovery and overall wellness. Aim for 7-8 hours of quality sleep each night. To improve your sleep hygiene, avoid screens an hour before bed, keep your room dark, take a relaxing bath, and consider adding magnesium to your diet as a natural sleep aid.
-
Find Joy in Your Fitness
Whether it’s walking, swimming, working with a personal trainer, or playing a favourite sport, choose activities you enjoy. Finding joy in your fitness routine is key to staying consistent and achieving your goals. If you’re finding it hard to stay motivated, consider teaming up with a friend or trainer to make the process more enjoyable.
By following these tips from Absolute Body Solutions, you’ll be well on your way to restarting your fitness journey this autumn. Remember, small steps lead to big changes—so start today and enjoy the journey back to a healthier you!
