So, disregarding crash diets and binge running, here are 5 healthy ways that you can stay in shape this summer with minimal effort and maximum health benefit.

1. Portion Control

Cutting out meals and drastically reducing diet is a popular way to lose weight in a hurry, but unfortunately it is also one of the least sustainable (and least healthy) methods of weight loss. Often, once people reach a target weight, they resume eating normally and quickly gain back those extra pounds. So, instead of “crashing” your diet, focus on mild but sustainable portion control. Eat slowly and stop when you’re full – not when you can’t eat anymore.

2. Eat Breakfast

You’ve certainly heard the old saying that breakfast is the most important meal of the day. With specific regard to staying in shape, breakfast is important because it triggers our metabolism. Once you’ve put something in your stomach in the morning, your body will burn calories more effectively throughout the day, helping you to avoid unnecessary weight gain.

3. Employ Resistance Training

Many people are afraid that resistance training will simply build bulk rather than help keep weight off. However, resistance training is actually most effective in that it provides a massive calorie-burning burst. Working in some weight training 3 to 4 days a week will help your body to keep off extra calories in between, and will also make your cardio workouts more effective.

4. Vary Your Workouts

When crashing for beach season, a lot of us tend to shoot for excessive running, because it is perceived as the best way to drop weight. However, varying your workout routine will keep you from losing interest, and ultimately makes for a more sustainable effort. Running, cycling and swimming are all great options, but think about working in entertaining exercise as well – beach activities, summer sports, etc.

5. Get Enough Sleep

Finally, try your best to get the recommended 7 to 8 hours of sleep each night. Studies show that this proper rest helps your body to attack fat, instead of muscle, with calorie burning efforts, and that keeps you in the best shape.

Hope you are all ok on this rainy day? I’ve just blasted out a 10k run this morning in preparation for my 12k on Sunday. Also in the mix this week are a 5k jog on Saturday and weight training three times over Monday, Wednesday and Friday.

I’d like to talk to you today about something that plays a very important role in your bodies development and that’s sleep! Please take 2 seconds to take our poll below:

Note: There is a poll embedded within this post, please visit the site to participate in this post’s poll.

This is something that often gets overlooked and you don’t realise it. For example, my sleep at the moment is ok and that’s with a two a year old. Our second child is due any minute now so that will temporarily throw a spanner in the works until we get a new routine. I sleep very soundly at the moment, in fact once my head hits the pillow that’s it until the next day. I could literally sleep through an earthquake.

Here are some quick facts about sleep and exercise:

• Even walking just one mile a day can help you sleep more soundly, and fall asleep faster
• Sleep plays a role in protein synthesis and gives you the necessary energy needed for another day in the gym
• Lack of adequate sleep affects mood, motivation, judgment, and our perception of events
• Research suggests that sleep plays an important role in memory, both before and after learning a new task

If you find you’re not getting enough sleep, here are some tips:

• Enjoy a nice hot shower or bath before bed time
• Don’t drink any caffeine or water before bed. Try warm milk instead
• If you can, try taking a nap during the day

There’s no hourly figure you should definitely sleep every night, just make sure it’s enough to make you feel bright eyed and bushy tailed for the following day. I was once told you shouldn’t need an alarm clock to wake you up as you should naturally wake up. Only you’ll know if you’ve slept enough, sometimes though you don’t have a choice. When you have your child in your bed on a morning slapping you around your head saying “Get up Daddy”, you need to get up! The poll above is just there to get an idea of how many hours you guys sleep. I’d be worried if any of you slept less than 2 hours but anything more than 5 should be sufficient. Again, it depends how much you’ve trained that day and if you don’t have a choice in getting up.

I just want this article to highlight a few benefits of sleep and for you to take into account the number of hours you sleep. Stay fit and healthy folks and if you’re reading this at 11 o’clock tonight, get to bed!

All the best,

1. You’re not sleeping well

It’s during sleep that your body has the time to rest and repair itself, but if you’re working out too much it can be hard to sleep soundly even if you feel exhausted. That’s because your levels of the stress hormone cortisol will be sky-high, making it hard for you to relax and unwind. I can remember when we used to play 5-a-side and the only slot we could get on a Tuesday was 9-10pm. I would come home and lie in bed for up to 2 hours trying to get to sleep!

2. You’re always tired

Limit training to an hour a day and no more than four times a week, especially if you are new to exercising. If you work out more often than this your muscles don’t have the time to recover between sessions, so you’ll feel fatigued both in and out of the gym. When you lift weights, less often equals more muscle. I found out this symptom the hard way as I thought by training more it would make me feel less tired, wrong! I’ve also noticed results regarding the last point about lifting less weight can give you more muscle.

3. You’re never hungry

Overtraining can trigger the release of hormones such as adrenaline, the flight-or-fight hormone, which increases your heart rate and inhibits appetite. All your hard work in the gym counts for nothing if you’re not eating good food, particularly good-quality protein, at regular intervals. It’s yet another classic mistake, you think by not eating you’ll end up losing more weight but your body needs fuel to function correctly. It’s like your car having no fuel in.

Thanks,