We might all be addicted, but it’s hard not to feel a little jealous when watching these absolute stunners half naked each day. Summer has just reached us, however if you feel like you’re not comfortable yet with your body then we have included some tips on how to get in shape and feel good about your performance, getting that Love Island body.
1) Your Diet
We’re not talking about going on a diet, but we are talking about assessing what you are eating and getting a meal plan for your week. You should get into the habit of prepping your meals the day before, or even a few days in advance.
The gym is important, but 70% of those results will be made in the kitchen, therefore you need to get your basics right before worrying about those squats.
Your best starting spot would be to keep a food journal and record what you are eating for a few days. You then need to break down those foods into the macro nutrients (protein, fat, carbs) to see what you are over consuming or where you could improve.
You can ask yourself the following questions:
- Am I eating oily fish once or twice per week?
- Do I eat 1-2 portions of vegetables in each meal?
- How much saturated fat am I eating per day?
- How much sugar am I eating per day?
- Do I plan a small afternoon meal or do I just snack?
2) Weight Training
There are far too many people who think constantly running on the treadmill will get them the body they are after, however when illustrating the body they are after I simply have to point out that it would require utilising the muscle in a different way.
Weight training is a great tool to tone yourself up, lose weight and increase your metabolism, to help alleviate stress from your life and even helping lower back pain. Of course, if you do suffer from lower back pain then you might want to try CBD oil, however in the long run you certainly want to start exercising the often ignored muscles.
You may want to hire a PT, or you could start training with a friend, whatever it takes for you to get on the free weight floor and to start pushing your body.
3) HIIT Workout
I am a huge fan of HIIT workouts, or high intensity interval training. You will see people on the treadmill going at a relatively slow pace for 30 minutes, but what if I told you that you could get vastly greater results in just a few minutes. By performing short periods of high energy exercise, you can burn a lot of calories in a short period of time, you will jump your metabolic rate and it can help you lose fat quicker.
So if you don’t know where to start, you can either book these at your local gym or you can try going along with YouTube videos from home. I often recommend doing 40 seconds on and 20 seconds off, but this can vary, therefore I’d recommend just following the guide perfectly. You can also sit out rounds when you’ve hit a point, just try to give yourself a bit more of a break and then try to finish the workout once you have your breath back.
4) Drink More Water
Water is so incredibly important, but it also is critical when dieting for many reasons. I won’t go into how important water is for your body, as this should be obvious, but I will focus on some of the lesser known facts and tricks.
Firstly, whether you are thirsty or hungry, your body sends the same signals to your brain, meaning you could just need a drink of water but you think you’re hungry. Just have a drink of water and wait 10 minutes, you might find those hunger pangs disappear.
Secondly, just before eating a meal, drink a pint of water. This can help to fill you up and prevent you from over-eating.
The biggest slip up in many people’s diets is sugary drinks, especially carbonated ones. Even juice is very guilty of packing you full of sugar, therefore switching it all to water will do wonders to your waistline.
5) Drink Green Tea
You have no idea how difficult it was to stop drinking coffee. I’m not saying you have to cold turkey, but if you do drink coffee, you’re better off having it black. The health and weight loss benefits to green tea have been spoken about in almost every healthy eating guide, including increasing your metabolism, helping to prevent diabetes and heart disease, lowering your cholesterol and even helping fight the signs of ageing.
But when looking deep into studies, what I found was the quantity required for these benefits was to the amount of 4 mugs per day, so I strongly believe this should be your target minimum. Just don’t forget it is packed with caffeine, so you shouldn’t have it in the evening.