A fitness coach has taken to Instagram to dispense her wisdom, offering eight key habits for those looking to achieve a lean and strong build in time for summer.
Isabelle Morris, an online fitness coach with a following of over 176,000 on Instagram, frequently offers advice to her followers seeking to lose weight and enhance their strength and overall health.
Recently, she laid out her prime strategies for gearing up for summer and facing the scorching heat waves with confidence.
In her Instagram post, Morris urged: “I’ve been getting this question a lot lately and seeing people feel the summer pressure, so I put together my top tips for helping you feel your best and see progress in a sustainable way! Remember: we want this to be a lifestyle, so that means making it enjoyable and realistic long term. Start creating that consistency and you’ll be golden!”.
Morris emphasises the importance of keeping the following tips in mind if you’re aiming to bolster your body’s strength and leanness before the summer months roll in.
1. Never skip breakfast
Her first tip is a classic: “Always eat breakfast.”
Contrary to popular belief, skipping meals, especially breakfast, may not be beneficial for weight loss over the long haul. Morris advises against skipping the morning meal and instead suggests having a hearty intake of protein to kickstart the day.
“Don’t skip breakfast,” she stated. “Try to get in 30g+ protein to help fuel the start of your day.”
According to the NHS, eating a healthy breakfast can set you up with sufficient energy for the day’s demands, assist in maintaining a healthier weight, and curb the urge for snacking throughout the day.
2. Make sure to meet your step goal
Another nugget of advice from Morris is to stay active: “Get your steps in.”
Walking is a simple, cost-free activity that can significantly improve your health, aid in weight loss and enhance overall fitness. Isabelle suggests aiming for “walking 6k-10k steps daily” to maintain an active lifestyle.
3. Eat a balanced diet
One of the key habits to adopt if you’re looking to tone up and get fit is meal planning. This ensures you consume all the necessary nutrients.
Isabelle advises structuring your meals so that they consist of 40-50% vegetables, 25-30% protein, 25-30% carbs, and a small portion of fats.
4. Exercise regularly
Planning your workouts is another crucial aspect of achieving a lean and strong physique. Contrary to popular belief, weight training isn’t just for bodybuilders; it’s an essential part of toning and strengthening your body.
Isabelle recommends incorporating resistance training three to five times a week, along with two or three cardio sessions. These cardio workouts can be as brief as 10-15 minutes each and can coincide with your resistance training.
The NHS guidelines suggest aiming for at least 150 minutes of moderate-intensity activity per week.
5. Track your macros
Keeping track of your daily calorie intake may seem overwhelming, but it can expedite your weight loss journey while ensuring you’re eating enough. Under-eating can pose serious health risks.
Isabelle recommends a calorie deficit of 300-500 below your maintenance level and advises aiming for 0.8-1 gram of protein per day for each pound of body weight. For instance, at 180lbs, you should consume between 144-180 grams of protein daily.
She added: “You should let carbs and fats fall naturally. Track [your] progress and adjust as needed.”
6. Prioritise a healthy balance
Maintaining a healthy balance is crucial, Isabelle continued, stressing that the secret to sustained health and weight loss is not striving for perfection at all times or allowing your diet to negatively impact your life.
She explained: “The key is consistency, so that means being realistic and incorporating your social life too. You don’t have to be perfect to make progress.”
7. Don’t skip rest days
Rest is just as vital as exercise, Isabelle pointed out, highlighting the importance of allowing your body to recuperate from workouts. This includes getting enough sleep and taking regular rest days.
“A consistent sleep routine, 1-2 rest days a week, and proper hydration and nutrition is key,” she explained.
8. Celebrate your wins
Lastly, Isabelle emphasised the importance of celebrating every victory, no matter how minor, to stay motivated.
“Progress won’t happen overnight but that doesn’t mean it’s not happening,” she said.
“Count your performance and lifestyle wins, focus on how you feel, and track your progress as you go. Most importantly – stick with it.”