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Sup Reader

I said I wanted to email more. Give away free advice and just get into the habit of writing, and well. Here I am.

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2024 is just around the corner and today I thought it'd be appropriate to explain what I'd do if I was starting out. Brand new to the gym, wanting to get stronger, and interested in taking my fitness beyond the general level it's at now.

1/ Definitely join a gym. David Lloyd has upped its prices but it's still the best there is. Tons of equipment, it's clean and the atmosphere is pretty impressive. If not that, Fit Club at £50/month is the next best option.

2/ Create a recurring calendar event twice a week that is penciled in at a time that IS ALWAYS free. An hour fifteen will do. 15 minutes there. 45-minute workout. 15 minutes back. That time should never clash with other events. Your health is important, so act like it is.

3/ Pick 6 exercises to do at each workout. Only 6. Pair 2 exercises together. This is called a superset. That's 3 supersets. Rest 1 minute between exercises. No more.

Pick exercises that involve:

• Push (chest press/shoulder press/press up etc)
• Pull (pull up/lat pulldown/seated row/bent over row etc)
• Hinge (deadlift variations/hip thrusts/hyperextensions etc)
• Lunge (reverse/forward/walking lunge etc)
• Squat (Squat/Split squat/barbell squat/front squat/goblet etc)
• Core (plank/leg raises/side plank/roll-outs etc)

Pair upper with lower for each superset. Aim for 8-10 reps for each exercise. 3 sets. Track the weights you use. Aim to increase either the a/ weight or b/ reps you're doing each workout.

Here's an example:

1 Shoulder Press / Reverse Lunge 3 sets of 10 reps ~ 1 minute rest

2 Bent Over Row / Goblet Squat 3 sets of 10 reps ~ 1 minute rest

3 Hyperextensions / Side Plank 3 sets of 10 reps ~ 1 minute rest

Oh, and I'd track my workouts like this to see if I'm making progress.

4/ Eat lean protein with each meal and make sure I reduce my processed foods as much as I can.

With each meal, my priority would be to have some source of protein, whether that be:

• Eggs
• Fish
• Meat
• Tofu
• Greek Yoghurt

From that, I would focus on vegetables and fruits and that would make up the majority of my meals except for after workouts where I would include things like:

• Sweet Potato
• Rice
• Pasta

Anything left in the house that is processed and foods that made me feel a little bloated or tired would be chucked out so I don't have the temptation to eat them.

5/ Finish eating 3 hours before bed. My bedtime routine would be the same. I'd go to bed at the same time and wake at the same time to help improve my fat regulation, energy levels, and hormones. Eating 3 hours before bed will curb any cravings I have and allow for better, undisturbed sleep. This in turn will give me more energy when I wake and lower my cravings throughout the day.

From that, I wouldn't change much to start with. You want to keep it as basic as possible so you get into the habit of doing what you said you were going to do. Winning habits are hard to do, so make it as easy as possible to win.

Thinking further, I'd probably delete all social media apps off my phone (I have done this by the way for a year - it's liberating) so I don't get caught up in comparing myself and mindlessly losing time scrolling.

Anything else I've missed?

Let me know what you're planning on doing in the New Years and I'll see if I can give my two cents on it on areas that could be improved to maximise your results (and consistency).

~ Sam

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