According to a survey for Sky, among the top ten New Year resolutions are ‘Lose Weight’, and ‘Get Fit / Exercise More’. When the Hoyles Fitness team came up with the snappy title for this article, we thought it was original; until we saw it in the gym, in the local and national newspaper and even on a television feature. So while we can’t claim any exclusivity on the title, we hope that some of our ideas to kickstart a health and fitness campaign will be of use.

At the beginning of each year, gyms and fitness facilities gear themselves up for a large influx of new and enthusiastic clients trying to achieve their resolutions. Magazines and newspapers all contain health and fitness articles, and carry advertisements for various gyms and fitness facilities as well as the latest celebrity endorsed wonder diet. Even the Government is getting in on the act with its highly publicised ‘change4life. programme. Here at Hoyles Fitness we are doing our share too, and this article gives more details of our ‘One Month Diet and Exercise Plan’.

And if you believe that last sentence, then you really haven’t read any of the other articles on this site! There is no quick fix solution to fat loss and fitness. You will never find such claims on this website.

All of our articles on this website are based the fact that weight control and fitness are not just for the New Year, or for the summer. Maintaining a healthy weight and remaining fit require a lifetime commitment to a largely healthy diet and exercise.

There is no quick fix solution to fat loss and fitness. You will never find such claims on this website.

Healthy Eating

Under the ‘nutrition’ section in this website, you will see a number of ideas which you can try to improve the quality of your diet, with samples from the food groups which should be included. We don’t advocate the ‘Hoyles Fitness One Month Diet and Exercise Plan’ – because it does not exist! We like chocolate cake and beer just like anyone else; and because we choose to eat healthily most of the time, and take plenty of exercise, we can enjoy the occasional blow out without guilt. It is just not a part of our regular food intake. Similarly we can lounge around on a beach holiday doing nothing without guilt – because we are active for the rest of the time.

Eat plenty of fruit and vegetables

Rather than making sweeping changes to eating habits, try to introduce healthier choices to your plate. Eat plentiful fresh vegetables, freshly cooked food rather than prepared meals, skimmed milk, and regular small snacks rather than one or two larger meals a day. We don’t have a diet plan – but we recommend that your diet is packed full of healthy and varied fruit and vegetables, while being low in saturated fat and salt. We are not going to microanalyze the recommended amount of zinc, selenium, chromium or whatever – if you consume a healthy, varied diet then you will consume healthy, varied minerals and nutrients.

Ditch the vending machine

Ditch the vending machine with its crisps, chocolate bars and fizzy drinks. That should also mean not stocking up the cupboards at home with those items – which will be great for the diet of the rest of the family too. They can still be an occasional treat if you are out and about as a family – note the key word ‘occasional’.

Drink plenty of water, and substitute fruit, vegetable sticks or low fat yoghurt for that mid morning or mid afternoon snack. If you have a sweet tooth, gradually reduce the amount of sugar that you take in tea of coffee, or substitute an artificial sweetener and gradually reduce that. Eventually you will wonder how you ever used to drink tea of coffee with sugar.

The beginning of a new year, or a birthday or anniversary is a great time to commit to change, but change can be continuous and little by little. Dropping certain ‘bad’ items from your regular diet, together with increasing the amount of physical activity that you carry out on a day to day basis will certainly reap results – but that effort needs to be increased and sustained for sustainable results.

Exercise and physical activity

Physical activity is defined as those everyday tasks which burn calories – it could include walking, climbing stairs, gardening etc., and by slightly increasing those activities into your normal day, you will gradually increase the calories burned.

Need some bread and milk? Walk to the shop and get some.

Work on the fifteenth floor? Get off the lift a couple of floors below. Then a couple more, then a couple more.

A lot of moving around a facility in your working day ? Use the stairs, not the lift.

Sedentary job ? Make sure that you get away from your desk at lunchtime and take a brisk walk.

Exercise is a more programmed and planned approach to a physical activity, with the express intention of achieving and increase in fitness. So if you run up and down the fifteen floors ten times every lunchtime just for the sake of it, then that probably counts as exercise rather than simple physical activity.

If you do join a gym – look carefully at the terms and conditions, in particular those relating to cancellation for any reason. Cancellation should be in the event of moving away or dying – not because you get fed up with exercise! Again, it’s a lifelong commitment.

However, many gym regulars eagerly await the month of February when the new year enthusiasm wanes and the gym reverts to its normal activity. If 10% of the signed up members were to arrive at once, the facilities simply could not cope. The gyms know this, but rely on this low usage for their turnover.

Ask yourself honestly if you are going to the get up early these cold, dark mornings to go to the gym, or to go after work when it will be packed out (at least in January!). Perhaps the first day of spring is a better time for that sort or resolve. But don’t let us talk you out of it – a months gym subscription is probably less than the cost of a big night out, and much better value for money if you make good use of it.

As a first step to beginning an exercise programme, you should be given a medical questionnaire to see if there is any reason why you should not be doing a particular type of exercise. Exercise is good for everyone, but not every type of exercise is suitable for everyone and it is important that the instructors are aware of any contra-indications.

A good gym instructor or trainer will gradually introduce you to the equipment and the exercises over time. You will only be able to take in one or two of them at a time – that’s fine. Some CV machines in particular are very complicated – but just like a washing machine, most people rarely use more than one or two of their features.

fitness is not a coincidence

If you hate running – then there is no need to run, there are lots of alternatives. Add variety to your routines (ask for help), and vary what you do every now and then. Try something different, or try a new sport or a new class.

As with dietary improvements, the introduction to physical activity and exercise should be done in stages. If you have not been to the gym before, or if you are returning after a long layoff, then you need to begin gently. If you go and run on a treadmill for 45 minutes, followed by ten or so resistance machines then guess what ? It will hurt the next day, and you probably won’t feel like going back again for a while. If you work out for two hours seven days a week – it’s neither necessary nor sustainable. But if you signed up for a one year contract, the gym will be quite happy to continue to receive your direct debit.

Smoking

Another top New Year Resolution is to give up smoking. It is no secret that smoking kills, as well as being considered more an more an antisocial habit. As a fitness site, we do not give advice on smoking cessation, but there are a number of organisations which do. These include government sites as well as the major cancer and heart charities.

Our only advice would be to seek the support of such organisations, and to put the money that you would otherwise spend on cigarettes into a savings account (or piggy bank), and spend it on a treat at the end of the year. A twenty a day smoker can save almost £2000 a year by giving it up!

Conclusions

Making massive changes all at once is not easy. Little steps at a time are more likely to be maintained, but occasionally a big leap is required.

A lot of small changes and improvements will eventually have a massive effect on your health and fitness – but to stay slim and fit is a lifetime commitment, not a new year quick fix.

As it says on the Hoyles Fitness strapline – fitness is not a coincidence !

Seek help and expert advice wherever you can – especially here on Hoyles Fitness of course.

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