LOSE THE FIRST 5 LBS
WE HAVE CREATED THE PERFECT 5 STEP PLAN FOR YOU TO ACT QUICKLY AND END JANUARY IN BETTER SHAPE THAN YOU STARTED DECEMBER.
ELITE GYMS 5 STEPS TO LOSE YOUR FIRST 5 LBS IN 2 WEEKS;
1 - DRINK 2-3 LITERS OF WATER A DAY.
2 - EAT 3-4 SERVINGS OF FRUIT A DAY
3 - EAT 3-4 SERVINGS OF VEG A DAY
1 – Chop flowers off cauliflower and rinse
2 – Blitz cauliflower up in a blender
3 – Add to room temperature salted water & bring to the boil. Once boiling simmer for 5-10 min
4 – Drain water
5 – Add to anything (adding to half portion normal rice is a great way to bulk up your meal without adding calories)
4 - EAT 3-4 SERVINGS OF LEAN PROTEIN A DAY
A 2005 University of Washington study found that people voluntarily ate 14% less and lost weight, simply by increasing their protein intake to be 30% of their total daily calories. A whole host of other studies backup these findings.
A common sense approach to lean protein is a palm sized serving of lean meat or fish (less than 10% fat content), a palm sized serving of tofu (or equivalent), 2 eggs, 1 medium sized protein yogurt or protein cheese pot.
Meat and fish below 10% fat would be lean beef mince, skinless chicken, turkey breast, water packed tuna, wild caught fish, leg of lamb or pork tenderloin.
Spoil your appetite. You may find it easier not to overeat when you fill up some empty space in your stomach with a food or liquid that has low calorie density. You can use this method in combination with the water bonus tip. Sit down & drink a large glass of water then eat your salad before tucking into your protein & carbs.
5 - INCREASE ACTIVITY LEVELS
Look at the pedometer on your phone, if you’re below 10,000 steps per day simply increase your amount of steps by 10% a day until you’re at 10,000 steps per day. Then move onto the next step.
Build up to 150 minutes of moderate-intensity aerobic physical activity, or 75 minutes of vigorous-intensity aerobic physical activity; or a combination of both per week. These can be anything from a walk, weighted backpack walk, hill walk (Killiney hill in Jan is where it’s at), a jog, a swim, a game of 5 a side etc.
When the results from this level of activity start to slow, move onto the next step.
Work with an expert. An expert will help you craft an approach that fits in with your life. They will understand that it’s not an all-or-nothing approach, where you have to become a gym bunny, give up your job and spend 6+ hours a week in the gym. They will help you build a sustainable, personalized fitness approach to make healthy habits a part of your life, one day at a time.
RECLAIM YOUR HEALTH, LOSE WEIGHT AND FEEL BETTER IN JUST 3 HOURS PER WEEK.
At Elite, we believe in a client centered approach meaning you, your wants and your needs come first.
At the heart of this approach is the three C’s
No tops off.
No gym bunnies.
Train with people just like you and have the craic along the way. If you’re not having fun what’s the point?
IF YOU’RE READY TO TRY A MORE GROWN UP APPROACH TO TRAINING, THEN I HAVE JUST THE OFFER FOR YOU.
Try 28 days of expert coaching on a programme built specifically to fit your body and your lifestyle with a focus on reclaiming your health and physical fitness.
You’ll tone up, build strength and confidence, strip away stress, and re energize your body and your mind. It’s up to you if you stick around at the end. But we’re betting once you’ve experienced world class coaching on a programme tailored to you there’s no going back.
START YOUR JOURNEY HERE TODAY
WHY THE ADDITIONAL POUNDS ADDED TO THE SPARE TYRE AFTER SILLY SEASON IS IRELANDS MOST UNWATED CHRISTMAS GIFT.
A publication in the New England Journal of Medicine (NEJM) in 2000, discovered that people gained only a small amount of weight over the Christmas period (1-2 lb).
Shockingly, the study found that already overweight, obese and under active clients, gained more weight than people within the healthy range BMI and higher activity levels.
The 1-2 lbs we spoke of earlier is an average. It also takes into account those who maintained their weight. The percentage of people who gained more than 5 lbs over the Christmas season increased the more overweight someone is.
PEOPLE IN THESE HIGHER-RISK CATEGORIES ARE ALSO MOST LIKELY TO BENEFIT FROM POST CHRISTMAS WEIGHT LOSS STRATEGIES.
Christmas weight gain is primarily caused by modifiable environmental, lifestyle, and cultural factors (e.g. weight gain in countries such as the USA, Germany and Japan during holidays).
The bigger health concern is whether the weight gain persists after Christmas to potentially become a longer-term trend
THE MOST SCIENCE-BASED HEALTH ADVICE ABOUT HOLIDAY WEIGHT GAIN IS TO:
1 – Not become discouraged when weight gain occurs
2 – Act quickly and strategically after Christmas to start or resume healthy lifestyle habits and reverse any holiday weight gain.