Common sense isn't sexy!

The vast majority of people engaged in exercise and 'diet' are never going to enter competitions, run a marathon, or represent their town, district, city, county or country.  I would guess that most people engage in exercise and 'diet' to lose some weight and generally improve fitness.  These two areas seem to go hand in hand.

Now the common sense approach would dictate a change in lifestyle, gradual introduction to exercise and a weight loss of around 1 to 2Lb per week.  It is very likely to be hard but at the same time, after a few months, very rewarding.

And here's the problem...it just not sexy!  Where are the special gadgets, specialised training shoes and last but not least, the tablet, drink, powder, potion, diet that will help the fat melt away.

As the pace of technology increases we have become accustomed to, 'I want it now'.  Is 5 seconds really a long time for the Internet to load?  In addition, the latest phone has 2 more pixels than my current one.  It also connects directly to my 15 social media sites.  I've got to have that latest phone!

So, you want to drop 20Lbs in 20 days because, 'I want it now'.  Tempted to try the latest celebrity endorsed product?  They're getting paid for it.  If anyone from Volvo UK is reading this, I will happily sing the praises of your latest car at every opportunity if you would like to give me one for free!

How about, 'Train like a Roman Gladiator'.  1000 press ups, 2000 squats and 1000 pull ups - not forgetting  being chased by a lion.  That should burn some calories and get you pumped/ripped...possibly to shreds.

I have no issues with hard training or specialised diets but do they support your long term goal of a healthy fit life way in to old age.

So for what it's worth, here is the common sense approach:

• Move more...take the stairs instead of the lift/elevator.  Get off the bus a stop early and walk the rest of the way.
• Take up weight bearing exercise.  This could be body weight or other.  Be inventive, you probably have stuff around your house you could use.
• Fast walk/jog so you are working but can still hold a conversation.
• Change your exercise routine every 4/6 weeks to keep your body guessing. 
• Use progression so that you are constantly challenging your body to improve.

On the food front:

• Cut down on portion size.  Use a smaller plate if available.
• Try to have lean protein at almost every meal.
• Eat fruit and vegetables using the rainbow principle, many different colours.  They all have their benefits.
• Include some healthy fats.
• Moderate your starchy carbohydrates to your activity level.
• Try to avoid processed and sugar filled foods, except as an occasional treat.
• Don't drink your calories, and that includes diet soft drinks as well.

That's it.  Not sexy I grant you, but if you stick to these guidelines you will see and feel the positive difference they will bring.

A couple of final points.
If you are new to exercise, or returning to it after a long break, check with your GP or medical professional prior to starting.
Seek out a fitness professional to help you realise your goals.

Good luck.