9 simple steps to get you back into shape

We’ve all been there, staring at the mirror thinking of what used to be. Where did that body go from your physical pomp? And when did your metabolism suddenly slam on the breaks? The road back to peak physique is a long one, and it’s easy to get discouraged. Unrealistic goals are the bane of any fitness pledge: you’re not going to go from 20% body fat to six pack abs in two weeks, so it’s important to keep focused and optimistic but still be realistic. These simple steps will help:

The ride home from work is where motivation goes to die. It’s been a long 9 hours stuck in the office, you’ve been shouted at twice, shouted at someone else three times and barely had a lunch break — dragging yourself to the gym after that isn’t going to happen.

Yes, the early morning alarm is unpleasant, but after a few weeks it’ll become habit. You’ll find yourself more productive and awake during the day, yet won’t be utterly beat come the evening – once you’ve had a handful of sessions your energy levels will be way up.

If you’re overeating, or just eating the wrong stuff, slowly start correcting your diet. Reduce foods gradually as opposed to swinging from one end of the spectrum to the next. Try and snack only on healthier foods that’ll fill you up and reduce the amount of food you have within reach, at work and at home. Out of sight, out of mind.

If you loathe the gym, try running or playing a team sport instead, or vice-versa. If you’re forcing yourself to run on a treadmill for 45 minutes a day and hating every second of it, you’re significantly more likely to give up. Finding that thing that you enjoy doing will be far more productive and better for your health in the long run than those two weeks spent playing hamster in the gym.

A gradual lifestyle change is what you’re aiming for here. The chances are the more drastic of a diet or exercise plan, the less likely you’re going to stick to it. You may not see results quite as quickly as the person on a liquid diet, but chances are once they’ve done it 6 weeks, they’ll pile that weight straight back on.

Cut out sugary drinks and switch to good old H2O. Not only is it good for your skin, you’ll likely find yourself less hungry — we often mistake dehydration for hunger and mindlessly eat rather than having a glass of water or two.

Don’t go too big, but don’t go too small. Set yourself a realistic challenge and do everything to hit it — whether that’s benching your body weight, running 10 miles or losing 15kg. Write goals down and be specific. Don’t expect to achieve everything in a day, and if you don’t hit it in your planned timeframe, keep going – use that has motivation.

Take pictures every few weeks (just don’t post them on Facebook), note down measurements and keep a log of your times/weights. Being able to see how you well you’re doing will not only provide you with motivation, but you can track what is and isn’t working for you.

Finding time in the day to dedicate a few hours to exercise isn’t easy – you’re a busy guy. Instead try and set aside 40 minutes a day or every other day to get your heart rate up. You don’t need to be running half marathons everyday, going too big, too fast will likely lead to burn out.

If you’re struggling with motivation, get yourself a trainer. That accountability will give you some focus and they’ll be able to educate you on everything to do with fitness, from proper techniques and form to what you should be eating on a daily basis.

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