Stockpile Your Arsenal Invest in some training gear – at least enough to get you through a whole working-out week . Nothing derails the train to Gainsville after a few days like realising that you have no clean workout clothes . Or , if you ’ re as anally retentive as this correspondent , no clean workout clothes that go together .
For that reason , buying training gear in exclusively white , black and grey is eminently sensible . Even multiples of the exact same top and shorts . If you have to expend mental energy on outfitting for the gym , then you ’ re giving yourself another excuse not to go . Albeit a pretty weak one .
Again , it might sound anal , but buy a notebook so you can track your sets , reps and weights . A training diary ensures that you ’ re making progress , even just incrementally , and keeps you motivated until those results are reflected in the mirror . You ’ ll also want to re-up on Tupperware so that you can prep meals and snacks . ( More on that below .)
One thing you don ’ t need to shell out for is expensive supplements . Beyond protein , caffeine and creatine , very few are conclusively , double blind-proven to have any effect . And if they do , it ’ s the extra 1 per cent that only competing fitness models need worry about .
Instead of buying dodgy banned supplements online , drink a black coffee before your workout . And maybe a protein shake after , if that ’ s convenient . Or just , you know , eat some food .
Clean Your Environment Despite what diet plans will tell ( and sell ) you , eating well really isn ’ t that complicated or unpleasant . Every meal should have a good whack of protein , a not-excessive helping of low GI ( i . e . slow-release ) carbs and healthy fats ( depending on your activity level ) and a ton of vegetables . The hard bit is sticking to it through thick until thinner .
“ You will fail or succeed by the choices you make , especially when you are at your most vulnerable ,” says Jeremy Snape , a former England cricketer turned psychologist and founder of Sporting Edge .
The problem is that making decisions is exhausting . Literally : ‘ decision fatigue ’ is one of the reasons why you make worse food choices later in the day . Ideally , you want good choices to be your default , but new habits take a while to form : anywhere from 21 to 66 days , according to the science .
One of the quickest ways to change your habits though is to change your environment . What ’ s around you informs your choices – like that cake on the side of the office kitchen . Make it easier for yourself to stay on the straight and narrow with packed lunches and snacks . “ Preparing healthy food ahead of time will protect you from grabbing unhealthy options on the go ,” says Snape .
While you can ’ t control the feeder in the office , you can at home . “ Buying your shopping after a meal prevents you craving sugary foods ,” says Snape . “ Moving the alcohol and treats out of easy reach to , say , the garage meanwhile may just encourage you to grab some nearby fruit or nuts rather than make the extra trip into the cold .”
Better still , don ’ t buy any in the first place .
Clear Your Head Stress is your hidden summer body enemy . On a logistical level , a hectic schedule makes it harder for you to train and eat right . On a biochemical level , the stress hormone cortisol cannibalises your precious muscle and holds onto fat . And if you ’ re already on the brink of collapse , intense workouts and strict dieting will tip you over .
“ If you ’ re constantly in a state of flight or flight , your muscles won ’ t recover , standard workouts will feel harder and you won ’ t make the progress you desire ,” says Mario Christou , a personal trainer turned life coach . “ Train your mind before you train your body .”
Some things , like work , can be beyond your control . ( Although you could always look for a new job .) But you can control your reaction to those things by practising mindfulness via an app such as Headspace . As the stoic philosopher Epictetus said , “ We are disturbed not by what happens to us , but by our thoughts about what happens .”
Training sessions can themselves be meditative – if you focus on the muscles working rather than your phone . Alternate high-intensity sessions with low , and while you should ring-fence workouts in your diary where possible , don ’ t beat yourself up too hard if you miss one , or eat the occasional pizza . Exercise should relieve stress , not become it .
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