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Help, I don’t have the time!

Don't have time to workout but still want to keep it up, well don't fear; here we show you six different workouts, all lasting a total of 15 minutes for your convenience.

Workout one: Road running

Road running is a very effective exercise, as well as this it is also an easy one to do if you are short for time as you can do it wherever and for however long you want to.

Use the pavement or the treadmill for 15 minutes straight in order to keep up appearances with your exercise routine. You could run at a steady pace a brisk pace or you could even pound the pavement if you are feeling energetic.

Workout two: interval sprints

Alternatively why not mix and intensify it up by turning your road running session into a session of interval sprints.

Using a stopwatch in order to keep track of your timings, sprint flat out for 30 seconds and then jog for 30. Keep doing this for 15 minutes. This can be done again either on the treadmill or the road, or alternatively do it on the spot in your living room.

Workout three: shadow boxing

This is a great exercise for burning fat. Again it can be done anywhere and the best thing about it is that you do not need any fancy equipment to do it.

Simply put your fists up and, using all of your force, punch the air in sequences of one, two or three punches; you could even throw in the occasional air kick.

So there you have it, you can still workout, even when you don't think you have the time!

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Weight loss woes

So, you have tried everything, yet the pounds still don't appear to be coming off. Well don't fear this lack of weight loss could be down to one of the following simple reasons: You think exercise automatically equals weight loss

We all know that in order to lose weight we need to exercise. However it is not as easy as one may think. In order to lose one pound of fat you will need to burn off 500 calories a day or 3500 per week. Considering an average 500ml bottle of coke is made up of 10 tea spoons of sugar, just think about how long this will take you to burn off ( around 40 minute jog).

You also have to think about the types of exercise you are doing, if you are only doing yoga or Pilates then you are going to burn less fat than if you were to go for a swim or run.

You are sleep deprived

Many don't see this as a reason why they are not losing weight, however it is a very common reason. Several studies have linked sleep deprivation with increased hunger and weight gain. This is because we rely on eating more food in order to provide us with more energy.

You are not eating the right foods

It is easy to be brought in to the idea that low fat foods with equal weight loss. Well I can tell you now that this is not true. Most low fat foods actually replace taste with sugar meaning that you are not getting as much nutrients yet are getting too much sugar from these foods.

Here I would advise that you always make sure you read the labels as well as personally aiming to eat whole, nutritious foods such as carbohydrates, proteins and vitamins instead of processed foods.

So go on, lose weight today!

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The sugar trap

So you're on a diet, opting for a glass of orange juice and a cereal bar for your mid morning snack instead of a can of coke and a kitkat. Well I can tell you know that really there is not much of a difference between what you perceive to be a healthy snack and what you perceive to be a naughty snack.

The truth is that where some foods are lower in fat and calories, nine times out of ten their flavour is made up by sugar, which is just as bad for you.

On average a can of coca-cola has around seven tea spoons of sugar, which is a lot right? Well you may be shocked to know that you're much healthier option; a glass of orange juice only has three tea spoons less. So realistically you are not actually cutting down that much. Instead you should opt for a low calorie cordial with water or even a cup of tea would be better for you (green preferably). Your snack is not such a change either; an average cereal bar contains around four tea spoons of sugar and a kitkat has only 6 in comparison. Instead of a cereal bar why not opt for 5 strawberries (one tea spoon) or an apple one and a half tea spoons)?

Here I would advise that as well as checking the fat and calorie content of your foods, you should be checking the sugar content/ percentage.

The Food Standards Agency recommends that no more than 11% of your daily food intake taken from proteins, carbs, vitamins and healthy fats should consist of sugar. This works out to be around 55g for women based on a diet of 2000 calories; the amount of grams is slightly higher for men, based on a 2500 calorie diet.

Make sure that you don't fall in to the sugar trap!

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Stretch & tone at your desk

It can often be a difficult task to find the time to exercise, especially when you spend eight hours of your day sat at a desk staring at a computer screen!

However, don't fear just yet. I myself spend eight hours a day sat at a desk and so know how treacherous it can be, I also understand the lack of motivation it can bring with regards to exercise. So, for both myself and all other office workers here I have devised some stretch and tone exercises that you can do at the comfort of your desk.

The following exercises are quick and easy to complete, can be done at any time during your working day and don't involve you moving off of your seat. Don't worry these exercises are inconspicuous; no one will even know that you are doing them!

The stretch and tone exercises are as follows:

Bottom clenches: why not tighten your derriere whilst you are sat at your desk? All you have to do is clench your bottom; it really is as easy as that. I do these everyday and aim to do one set of 20 per hour.

Leg lifts: again, these can be done underneath your desk (providing you have enough leg space) all you have to do is straighten your leg and lift around 30cm off the floor. I do around 20 per leg, every 2-3 hours.

Alternatively, if you don't fancy the idea of working out at your desk, then why not work out around your desk? I don't mean get on the floor and start doing press-ups; no instead what I mean is make time around your desk/day job to fit in some exercises. It can be anything from getting off the bus a stop early on the way to work to going for a brisk walk in your lunch break.

Top tip: steer clear of the office binge. Take in your own food as not to pig out in the canteen. A balanced diet of carbs, proteins , vegetables for vitamins and healthy fats should ensure that you stay trim.

These simple stretches may seem insignificant, but they really can aid the toning process. They will also keep you moving whilst you are at your desk, so go on give it a go!

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Fuel your pre-workout

Every personal trainer, bodybuilder and keen sports enthusiast has a different idea of what they prefer to eat pre-workout. Some take protein shakes and supplements whereas some fuel up on carbs and energy.

I suppose it does all depend on what form of exercise you are partaking in, for example those who partake in endurance sports will need more long lasting energy than those who are just popping to the gym for an hour.

I have spoken to many different sports enthusiasts who partake in many different sports and this is what they like to eat:

Cottage cheese and pineapple

This one may sound random as a combination, however, the mix of the two complement each other perfectly. The cottage cheese provides slow releasing casein protein and pineapple for its simple sugars and ability to reduce muscle inflammation.

An apple

An apple contains 5g of branched amino acids BCAA's which boosts energy, this in turn enable you to recover faster. As well as this an apple can both fuel your muscles and replenish energy.

Chocolate milk

Chocolate milk is high in muscle building protein as well as being able to supply you with adequate energy. Bear in mind, however, that it can be fattening so I would advise that you go for the organic varieties and do not over indulge.

Whey protein

Whey protein is the best selling protein supplement on the market. It is said to be equivalent to whole eggs. Many bodybuilders in particular take whey protein both pre and post workout.

So there you have it, from supplements and protein shakes to fruit and even chocolate, there is plenty to snack on pre-workout that will aid you during your workout!

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