When it comes to health and fitness, often the biggest talking point is what you are doing inside the gym and how many times you’re training each week. Although this is important, it is also worth taking time to consider what you are doing outside of the gym and if a change to these lifestyle habits could improve your results. Whether your goal is weight loss, weight gain or is performance based, an adjustment to your sleep, hydration, nutrition and daily non exercise activity could be the key to breaking through plateaus and enhancing your progress.
Many of you will be training hard 3-5 days a week. This is perfect and what we recommend. Adding more sessions isn’t always the answer and can lead to diminishing returns due to reduced training intensity. The week is made up of 168 hours, leaving plenty of time away from the gym for you to focus on optimising your health.
Some factors to consider include the following:
Focus on your nutrition Nutrition is vital for the success of any fitness venture, no matter what that may be. Ensuring you are eating the right amount of calories, made up of an appropriate split of macro nutrients, plenty of micro nutrients, and that it is being implemented in a way that compliments your lifestyle is crucial to your success. Focus on lean proteins and nutrient-dense foods to make up the bulk of your total daily intake and pay attention to cooking methods, sauces, and liquids consumed throughout the day, as they add calories too.
Are you sleeping enough? Seven to nine hours per night is recommended, and it’s something that very few manage to adhere to with busy work and family commitments. Sleep is often overlooked when it comes to health and fitness, yet this is where your body has time to rest and recover from the horrible things Harry and Scott make you do… Try to build a good sleep routine comprising a regular sleep schedule and limiting exposure to screens before bed. It might mean one less episode of your favourite show, but could also be the key to speeding up your recovery, allowing for more intensity in your sessions and reaching your goals. Lack of sleep can lead to increased stress, hunger, weight gain and a decrease in performance, which the PB bell will not appreciate.
Stay hydrated Water is essential for many functions in your body, yet is often neglected, leaving you feeling tired and lacking energy. A rough estimate is to drink the equivalent of 1ml per kcal expended each day. For example, if you estimate you burn 2,000kcals per day, then consuming 2L of water is a good place to start. The amount of water you should be consuming will depend on a few factors, such as your weight, activity levels, and how much you sweat during the day and during exercise. Total daily intake should be adjusted based on these factors.
Daily Activity Finally, if weight loss is the goal, try to keep as active as possible away from the gym by Increasing your NEAT, or Non-Exercise Activity Thermogenesis. This simply means increasing the amount of calories you burn through activity each day that is not part of a structured fitness session. Take a quick walk on your lunch break, take the stairs instead of the lift, park slightly further away from your destination. The goal is to keep your body moving throughout the day and in turn burn more energy.
Improving health and fitness, reaching your goals and being consistent goes far beyond the four walls of The Movement Barn. Above are just a few of the lifestyle factors you could be addressing during your week when you don’t have a TMB trainer watching you. For more information about any of the above, please feel free to reach out via our WhatsApp or ask one of the trainers during your next visit.