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  • Writer's picturePaul Golding

How to Take control of your health in 2023...

Fitness does not need to be complicated, here are 21 Health and Fitness Tips to help you take control of your health in 2023…

  1. The body you desire will only come if you engage in strength training. It is difficult to that toned and healthy look just doing cardio.

  2. Having said that, cardio is still essential for your long-term health and longevity. Aim to do 90 – 180 minutes of zone 2 cardio per week for your long-term health.

  3. Drink more water, at least 6-8 glasses per day.

  4. If you are serious about dropping body-fat, then you must be in a calorie deficit.

  5. There is a lot of pseudo-science out there on nutrition, just be sure to eat ample protein and whole foods.

  6. Be sure to prioritise your sleep, getting 7+ hours per night is a game changer for health and physical performance.

  7. Drink a large glass of water first thing upon waking.

  8. Walking is underrated. It is a fantastic way to get fit, improve health and boost mood. Aim for up to 10’000 steps per day.

  9. Get outside in nature more often. Nothing beats natural vitamin D, plus its great for your mental health.

  10. Do not try to lose fat fast, try to lose fat sustainably.

  11. When it comes to exercise, being consistently good can lead to occasionally great.

  12. Use the gym to build a strong and resilient body but use the kitchen to burn fat & build muscle.

  13. Progressive overload is the key to gaining strength and muscle.

  14. Do not look at cardio as a means to burn fat, use it as a means to improve your cardiovascular health.

  15. Protein may be one of the most important macronutrients but is also one that many people under eat. Aim for .8- 1gm per pound of body weight.

  16. Be sure to build habits that will lead to success. We are a product of the habits we create. Good habits = success

  17. If you cannot see yourself sticking to your diet pan, then it is not sustainable. Sustainability = success

  18. If you aren’t consistent with your exercise program, then you will not achieve your goals. Consistency = success.

  19. Rest days are not optional, rest is when your body heals itself and becomes stronger, take 1 – 2 rest days from exercise per week.

  20. Limit mindless snacking that leads to extra calorie consumption.

  21. Surround yourself with people who are on the same health and fitness journey as you. It will make the process easier and much more enjoyable.

If you found these tips helpful and would like to see how Brighton Bootcamp can help you get in great shape in 2023, contact me today to book your free no obligation consultation -

Committed to your fitness

Paul Golding

Brighton Bootcamp

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