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Weight Loss

Do you need to shed a few kilos before the holidays? Then step this way

There are a couple of simple lifestyle changes that can help you achieve your goals.

LOSING FIVE KILOS in a month is a very, very manageable goal for most of us and to do it requires just a little discipline.

Trust us, we’re not going to turn you into a paleo addict, a hermit or a monk. We’re not going to prescribe 6am starvation runs and we’re definitely not going to deny you a treat from time to time.

But follow these basic steps and you’ll be well on your way.

For starters, five kilos is a little less than a stone, which is just over 6.5 kilos, so if you’re operating in ‘old money’ and want to lose a stone, we won’t stand in your way there.

But to lose 5 kilos we suggest losing around 1-1.5kgs a week for the next month, a stone will take you a little longer.

Two things must be remembered:

  1. To lose one kilo every week you need to expend 500 more calories than you take in every day for that week.
  2. Target the areas where fat hangs out….literally

We also recommend you weigh yourself daily to help you keep the closest eye possible on your progress.

There are no pills or potions you can take to help you (not legal or ethical anyway) so concentrate on taking in less or just doing more. Simple, right?

The good news is exercise helps you burn off even more calories than you do by just ‘being’ so up your level of exercise – the slightest changes can make huge differences.

Take the stairs instead of the lift, walk or cycle to work when the weather allows, lift more stuff, stand more, MOVE MORE!

Jogging stock Just get moving! Ben Birchall Ben Birchall

These are just very basic lifestyle changes but they have been proven to work a whole lot better and for longer than radical modifications you’re unlikely to sustain.

Do you really need to take the train or bus to work every day? Can you walk for 10 minutes more every day? Do you really need that second sugar in your morning and afternoon coffee?

You should always have a breakfast but maybe go for something like natural yoghurt instead of cereal?

The second point that’ll help you shed the unwanted weight is target the BIG areas.

For the core, for example, try this 10-minute session every time you go to the gym…

Eating well is one thing, sleeping well is another but to truly make a difference and you need to train specifically – and harder.

It’s very simple so you’ll have no problem remembering it. It goes as follows:

  •  90 second plank- 90-second side plank (both sides) – 4.5 minutes
  • 50 Bicycle kicks into 30 mountain climbers – 3 minutes
  • 30 reverse crunches into 30 straight leg raises – 3 minutes
  • 90 second plank- 90-second side plank (both sides) – 4.5 minutes

This is just an example. Target the glutes arms and legs and that 5 kilos will be gone in no time.

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