45 days to the new you

THE “NEW YOU” whom you aspire to be in the New Year is usually someone who’s healthier and in better shape, but getting there isn’t always easy.

Under Armour brand ambassador Nontanutda “Cherry” Ammart, who’s a fitness trainer, has conducted many a successful exercise programme and in particular recommends a straightforward 45-day regime that’s easy to follow.

“If you’re already exercising or following a strict diet and not losing weight, your methods aren’t working, so it’s time to try something new,” says Cherry. “The ‘Burn 45’ programme is perfect for beginners who want to get into shape. It targets two areas – cardio and diet.”

Getting healthy requires an integrated approach. You need to change your diet and the way and the frequency you exercise. You have to be taking care of yourself in every way, by eating properly and regularly and also by being prepared for exercise sessions. 

 

ALL FIVE FOODS

It’s been estimated that a proper diet gets 70 per cent of the credit for successful weight loss. So eating the right food is the key to losing weight – as long as you get enough of the five main food groups. 

Sticking to a high-protein, low-carbohydrate diet makes it easy to monitor your calorie intake. Here’s a simple guide: one gram of protein or carbohydrate represents four kilocalories, one gram of fat is nine, and one gram of alcohol is seven. 

How do you begin? A good start is to cut out desserts and sweet fruit. Do without them for 45 days and you’ll definitely be slimmer!

Cherry points out that it’s important to include some form of protein in every meal. And, while it’s not advisable to skip meals, you should limit calorie intake to 1,200 per day to lower your metabolism and aid in the weight reduction.

 

BURN IT OFF

Cardio exercise is frequently referred to as “the burn”. You’re developing the cardiovascular system through high-energy workouts that burn off the calories and thus the fat. Usually the more intense the exercise and the higher the heart rate, which you can gauge to see how you’re doing. 

First you need to know the optimum heart rate to achieve for burning off fat. Use this simple formula: deduct your age from 220 and your optimum heart rate is between 65 and 75 per cent of that number. For example, if you’re 28, your highest heart rate will be 192 beats per minute, so during exercise your heart should be beating 125 to 144 times a minute to be effective in lowering weight. 

The most efficient way to exercise is to do 30 to 60 minutes continuously at least three days a week, showing a stable heart rate from the second minute to the last.

There are many options for burning off fat through cardio training, and it can be done indoors or outdoors. Just go with your favourite form of exercise. Running, cycling, yoga, Pilates, swimming, tennis, skipping and dancing can all help achieve your goal.

 

THE RIGHT GEAR

It’s also important to wear the right sports apparel and accessories. It must be light, comfortable, breathable and protective against muscle injury. If you’re uncomfortable, it’s a distraction when training. You need the right shoes, too, ones that can support your weight and reduce impact. 

Women should wear a good sports bra that supports the chest and makes movement easy. It should feel like a second skin and require no adjustments while exercising. 

For office workers who love outdoor sports but can only exercise in the evening, Under Armour has a new Glow in the Dark line that reflects light for added safety. Cyclists and runners, take note.

 

ACHIEVABLE GOALS

How many times have you set a goal for reducing weight, only to fail? You probably need to change your approach. Cherry advises setting a long-term goal because it’s not so stressful. 

It’s also important to take note of every small improvement in your body, because each one will give you more motivation. 

If you feel tired during the regime, it’s likely the result of an inadequate or inefficient diet. Whatever the setback, just be patient and stick to the programme for at least 10 days, and your body will adjust. 

If you’re really feeling stressed, you can reward yourself with a favourite dessert one day a week.

 

SAY IT OUT LOUD

Witnessing the transformations in your body will provide the motivation to push beyond your limits and achieve even higher objectives. In the meantime any friends who are trying to lose weight the same way can play an important role. Set goals with them and support each other during the regime. It will also make the exercise more fun. 

Taking care of yourself is the best gift you could ever give yourself. The initiative begins with “I will start today”, not “I think I will do it.” This has to be a determined decision to transform into a new person. Say it out loud and say it often: “I WILL succeed!”