How to get motivated and lose weight after coronavirus lockdown – from ditching the scales to buddying up
AS coronavirus restrictions ease and life starts to return to normal, many of us may want to get back our pre-lockdown weight.
Most gyms across the country are now open once again and the frequency of online fitness classes means there's no excuse for us to be coach potatoes.
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But if you're struggling to get motivated and lose weight, experts have said there are a number of things you can do to help shed the pounds.
Personal trainer Michael Adu has revealed his seven top tips to help you regain your fitness levels.
Michael, who is a wellness team manager at said you need to be kinder to your body and vary your workouts to stay on track.
Here are his top tips for success...
1. Ditch the scales
While many of us obsess over the number on the scales, Michael says they aren't always the most motivating tool.
"This is because they do not account for body composition or increased muscle tone" he said.
"Instead, use an item of clothing as a measuring tool and base your progress on how it fits and how you feel wearing it."
2. Track your progress
Instead of using the scales to track your progress, Michael said there are alternatives that can help.
He said: "It can take 2-3 months to see physical results following a regular exercise programme but incremental changes will be happening from day one so it is important to track your progress from the start."
Michael recommended using a workout journal, measuring your body composition or using a fitness tracker app.
3. Buddy up
While some people like to go it alone when it comes to working out, others will find that sharing their fitness journey can help you reach your goals faster.
Michael added: "It can be more fun to work out with someone and it is a great motivator because if one person isn’t feeling up to exercising, the other can spur them along and provide moral support."
4. Get professional help
While we've all been following Joe Wicks from the comfort of our own homes during lockdown, Michael said seeking professional help could help you achieve the results you want.
He said: "Working with a personal trainer can be highly beneficial as they can motivate you and help build an exercise programme that is bespoke to you and your individual fitness goals to help produce long-term results.
"Many people do not have the correct posture or form when they exercise so having a professional there to assess and correct this will help avoid injury."
5. Vary your workouts
Sick of the same old kettle bell workouts, or had enough of the same running routes?
Michael said you should keep your work outs varied to keep you motivated.
He added: "Don’t just stick to one form of exercise because your body can learn that pattern which can become mundane.
"By varying cardio with less strenuous exercise such as yoga and pilates, your body will adapt and evolve, helping to improve your overall physical and mental health."
6. Mix up your music
Making your own playlist of your favourite tracks could spur you on when you're on that final burpee and need motivation.
Michael said the key is to create an energetic playlist.
"Listening to upbeat music will give you the energy to push you to do challenging exercises and extend your workout time so putting together a playlist of your most energetic songs will be one of the biggest motivators to exercise."
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7. Make time for recovery
While you have to put the work in to lose weight, you also need to make sure that you're giving your body enough time to recover.
Michael added that both your body and mind need time to recover from intense workouts.
"If you are carrying out intense workouts regularly, try and do these every other day and allow your body and mind to rest on the days between.
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"On these rest days, your body will be in a parasympathetic state, allowing you to recover and conserve energy so when you do your work out again you will feel more motivated.
"This can also help your mental wellbeing by reducing anxiety", he said.