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HEALTH KICK


Howlong will it actually take for your new healthy regime to start working? Personal TrainerSamNeades provides the answers…


L


et’s be honest, it can be difficult starting a new healthy diet and regular


exercise plan, and evenmore so when it doesn’tmake you feel incredible straight away. If you feel like Superwoman during


your earlymorning spin class then good for you,but perhaps you’re like themajority of peoplewho feel (and look)more like Shrek; it can be tough to keep up a newregime that you’re not used to.We’re not going to lie here, starting a newexercise routine is difficult, and coupledwith a restricteddiet it’s going to feel even harder.But stickwith it. It’s important to live a full, healthy life, and you’ve alreadymade the first step– YOU’VE BEGUN. Itmay seemtough at first but youwill soon start to see changes,bothphysically and mentally, it justmight take a little time. Depending onwhat your goals are,


there are a lot of things thatwill affect howquickly your newexercise routine affects yourbody (andhow quickly you start to actually see a difference.) If it’sbasicweight loss that you’re


after, then you couldsee a difference on the scales in just aweek; especially if you’re an exercise newbie. Yourbodywill start to shed waterweight quickly at first,meaning you could drop in 2-4lbs in the first week of exercise (if you’reworking hard enough of course!), and after this,weight loss of around 2lbsper week is normal; and safe. If you’ve not


18 JUNE 2017 THECHELTONIAN


lost anything oneweek though, pleaseDON’TPANIC.Weight loss is not steady; itwill speedup and slow downdepending on theweek, so keepgoing. Perhaps you’re on amission to


buildsomemuscle; tone your arms, tummy and legs.The rate ofmuscle growthdepends on a huge number of factors, including your starting point (howmuscly you already are), yourdiet, the trainingmethods you’ve chosen, your gender, age and even your genetics.Men have the advantagewhen it comes to gaining musclemassdue to their higher testosterone levels, but if your training programme and diet iswell planned,women can gain around1lb in leanmuscle everymonth. If you’re looking to improve your cardiovascular fitness,with regular


cardio training youwill see a boost in this type of fitness in as little as a week.Again, itwill of course depend on your starting fitness, age, general health andworkoutplan,but your lung capacity canmake huge improvements in under amonth.Aim to get in regular cardio 3-4times a week and youwill see an improvement; and quickly. When it comes to healthy eating, it


can be amassive struggle to cut down on all the things you love and start eatingmore body-beneficial foods.But once you cut out the bad food, you reallywill see changes quickly. You’ll start to feel lessbloatedand


sluggish after amealwhen you choose better ingredients andwork on yourportion control. Your body willbe fueledwith useable nutrients,


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