Make no excuses – this is your year!

With New Year resolutions already being tested by the leftover selection boxes, we asked training expert and founder of Exercise Rebellion, Sean Kaydoke, to give us a kick-start to get fit in 2018

This is it. This is the year you’ll get fit and healthy. You are going to drink tons of water, mainline kale and work-out daily. Until the third Monday in January, which is traditionally when such strict and unachievable resolutions go out the window.

But this is the year to rebel. From the ever-prevalent couch potato lifestyle, from the usual ‘I’m just too busy’ refrains and the typical disappointment when you realise next January that nothing really changed. It’s time to stop making excuses and get it done!

Our approach is simple. Set a goal, make a plan, get support and make no excuses! It’s not going to be easy, but your health is an investment and if you crack it this year, I promise every area of your life will benefit.

Sean’s Top Tips for getting and staying in shape

1. Get organised – What do you want to achieve? Fat loss, muscle, tone? All of the above. That means consistent exercise and good eating. Dust down that new diary and plan out when you’ll get to the gym. Plan and prep some of your meals and get a few back-ups in the freezer. As a father of baby twins, I understand how difficult this can be, but by prioritising your health and making it a solid appointment in your schedule you are 80 per cent there.

2. Document everything – You can’t make a plan without a clear understanding of where you are and where you want to be. Gather the details – weight, height, BMI, body fat percentage, waist size and any other measures that mean something to you.

3. Embrace HIIT – Incorporate High-Intensity Interval Training (HIIT) into your workout regime. HIIT is about working as hard as you can in short bursts to maximise the number of calories burnt. It is perfect for busy people. With 30 minutes on the clock working to your maximum, you’ll get a serious work-out that you can squeeze in before the school run or that 9.00am presentation.

4. Complete the compounds – Big moves or ‘compound’ exercise like deadlifts, squats, sumo high-pull and a clean and press give you more bang for your buck. They build muscle, which in turn burns more fat and by doing them quickly in a HIIT regime, you work up a sweat that ticks the cardio box.

5. Know how many calories you need – By following our portion control and fruit rules below, and with just one treat meal a week, you shouldn’t have to count calories. However, it is useful to know how many calories your body needs (i.e. Total Daily Energy Expenditure) to ‘survive’ and know that in the back of your mind, any more than that need to be ‘earned’ through exercise.

6. Portion control – Essential if you are to see real changes. Make vegetables the largest portion of your meal, taking up half of the plate, with protein the second and carbohydrates the smallest.

7. Eat one, three portions of fruit a day – While full of nutrients, fruit is also full of sugar. So, keep your consumption in check.

8. Get support – You need some ‘cheerleaders’. Whether that means investing in a personal trainer, convincing your other half to hit the treadmill with you, or fitting in a lunchtime run with a colleague, get a support crew that can join you on your journey.

Exercise Rebellion is a holistic personal and group training service based in Kings Heath Sean Kayode is a fitness professional with more than 15 years’ experience. Sean worked as a professional football coach for West Ham FC, Barnet FC, and Millwall FC, as well as being the head of PE in a Birmingham secondary school before following his passion – helping focused individuals reach their fitness goals and establishing Exercise Rebellion.