YOUR FIRST STEP
Take the sting out of new year’s resolutions with these reasons to be cheerful
Embarking on a new training plan is tough on your body. Stay vital with these easy tips
01 THE REAL INSIDE JOB
Change does happen overnight. You just can’t see it. Sure, the six-pack will come in time, but your heart and brain will feel the first flush of benefits. A single workout boosts blood flow and oxygen to your grey matter, so hit the gym before taxing afternoon meetings. Meanwhile, a Nasa study found blood volume – a measure of cardio fitness – increases after just eight days of a new fitness regimen.
02 NO PAIN, MORE GAIN
Pushing your body beyond its limits in these early days causes inflammation and microtears in your muscles. It’s the process of fixing said tears that makes you stronger, but it also hurts like hell. To stop you from wincing out of bed every morning, spend five minutes foam-rolling at the end of your training session. And skip the pre-workout static stretches: a University of Sydney study concluded they’re a waste of your time.
03 APPETITE FOR CHANGE
This sudden increase in your daily energy burn will boost production of the hunger hormone ghrelin. But trading tough graft for gentler effort won’t temper your appetite – push harder to channel blood away from your stomach and into your muscles, Loyola University Chicago advises. Underestimating your hydration needs is another key culprit: aim for 300-500ml before, during and after training to drown out cravings.
04 GROW IN THE DARK
Sleep is crucial for recovery. But if you find yourself wired come lights-out, it’s unlikely to be post-gym adrenaline that’s to blame. According to the National Sleep Foundation, only 3% of people find that their night’s rest is hampered by exercise, while 83% find it helps. Still restless? Try adding extra carbs to your dinner, which boost sleep hormone levels. Or doublecheck the caffeine content of your pre-workout supp…
05 POWER-UP PROGRESS
Initial days conquered, a goal of 2-3kg fat loss a month is realistic for a new starter. But seasoned gym-goers can benefit, too. A College of New Jersey study found that adding plyometric moves to your workouts for two months – such as those in our Primal 9 transformation app – leads to quicker strength gains than resistance exercise alone. It’ll lift you out of your rut. Prove us right and share your progress using #Primal9.