Getting fit in the new year

If getting fit in the new year is one of your resolutions, then a Greenhills fitness coach has some tips to get you back on track.

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The 37-year-old Laurence Kruger who is the owner and principal trainer at Revelation Fitness said that people should start with something they enjoy like a team sport, weight-lifting, swimming, walking the dog or playing outside with the kids.

“Instead of sitting on the couch and watching series, maybe watch the Crossfit games. Read a biography of a sports personality you look up to and fill your mind with that which you want your body to represent.”

He added that people need to determine how much time they have in a week to train, then stick to those times and be consistent. He said that you need to weigh, measure and take photos of yourself. This way you can track your progress and set realistic goals.

Laurence gave the following exercises to start with – air squat, pushup, plank, walk, run, sprint, stretch and mobility.

According to him it’s important to eat healthy and to try and eat as many different coloured fruits and vegetables as possible.

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“More importantly though would be to have multiple meals a day. At least three – breakfast, lunch and dinner. This can easily be broken up into five meals a day. Most people only eat twice a day and then tend to over eat. This also causes the body to store food as fat, because that one meal has to fuel the body for 12 hours.”

He stated that a novice or beginner should start with training three times a week to give the body time to adapt and to stretch during the non-training days.

“Have a combination of strength, cardio, endurance and mobility exercises. You can divide these exercises into different days, or do a combination of two exercises on a given day, all of this contributes to a healthy and balanced fitness routine.”

To not over-exercise, Laurence said, is to listen to your body. Rest sore and fatigued muscles and get enough sleep and enough healthy foods.

“To keep a routine it’s wise to get a training buddy or join a group fitness class. This way you keep each other accountable and motivated. Set training goals and be your own motivation.”