With his 360° approach, James Golden, AKA – The Fitness Pro, is widely regarded as one of the leading fitness experts in the health and fitness industry.
In an exclusive feature for Luxury Lifestyle Magazine, the fitness coach shares his 10 ultimate do’s and don’ts for a beautifully toned summer beach body.
1.) Create a plan
In order to meet your objective, it is essential that you create a realistic plan to guide you towards a better you. Fail to plan, plan to fail. Set your destination into the GPS accordingly and set a plan to help you reach it.
2.) Schedule your training/exercise sessions into the diary –
Aim for 4-5 x 30-45 min sessions per week and ensure you introduce them into your weekly schedule. My advice would be to combine a mixture of HIIT and strength training to ensure a good level of calories expenditure with a specific focus on increasing lean weight i.e. muscle mass.
3.) Ensure you consume 2 litres of water per day
Water consumption is crucial and a major component in ensuring an efficient system. Keeping the body hydrated at all times is a must if your system is to be efficient.
4.) Start your day with a good healthy breakfast
Kicking off the day as you mean to go on is a good way to install the right trend. Skipping breakfast can disrupt metabolism and leave you short of energy at a time when your body requires it.
5.) Love your veggies
Vegetables are packed with anti-oxidants, vitamins and minerals which your body requires in maintaining health and well-being. Consume a variety of vegetables daily and ensure you achieve your 5 a day.
6.) Cut back on the refined sugar including alcohol
Unfortunately refined sugar will not help you in stripping out the fat. Regular alcohol consumption will apply excessive calories with no nutritional value. Discipline will be required and keeping that calorie intake to the required daily amount is essential. Sorry to be the bearer of bad news but sugar from sweets, chocolate and alcohol has got to stop.
7.) Ensure you get sufficient sleep
It is important that your body has time to recover the stresses and strains of each day both from a physical and mental perspective. The body will be less efficient if you have failed to achieve sufficient sleep and recovery.
8.) Try to reduce your stress
Stress on body will often prevent the body from performing to the best of its ability. I recommend a yoga or mindfulness session each week to help unwind and destress.
9.) No food consumption after 7.30pm each day
As the day enters the later stages the metabolism will become less efficient. I strongly recommend you cut off food consumption at 7.30pm to allow an extended fasted period until breakfast.
10.) Control those carbs
It’s vital to manage the carbohydrates intake and limit them to a minimal amount as the day goes on. A big bowl of pasta or bread late in the day is disastrous and will simply convert to fat if not metabolised.
