IT’S February and chances are your New Year’s resolution health kick is beginning to fade.
Well, that’s certainly the case for me, as at the beginning of the year I’d had high hopes of working out more to shed a few stone – but finding the time is always tricky with a busy life.
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I’ve never been your traditional gym-goer and hate the whole environment.
I’m also just clueless with equipment and what I need to do, and a personal trainer just isn’t affordable for most.
However I have had some success doing the classes that come as part of my gym membership, taking up around three a week since the start of January.
But so often I’ve missed them too, due to late trains and traffic, or simply because I can’t face stepping outside on a miserable, cold and rainy day.
So it got me thinking – what if I could do all that from home?
Of course, home fitness is nothing new – workout VHS videos were all the rage in the 80s and 90s with everyone from Cher to Jane Fonda in on the act.
And lots of us turned to online fitness during lockdown.
But as an iPhone user, I’ve discovered there’s an option that makes it a lot easier to fit into your life, with or without equipment – Apple Fitness+.
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Fitness that fits around me
Apple Fitness+ launched in December 2020 and continues to expand its offering.
At the start of this year, the platform added new programmes for strength, pickleball, yoga, and breath meditation, on top of the hundreds of titles already available.
One of the biggest problems I find with fitness is finding the time in my busy day.
To my surprise, sessions on Apple Fitness+ start at just five minutes long, meaning there really is no excuse.
Now, five minutes all the time on its own isn’t going to get you very far but on a busy day it’s better than doing nothing.
And I’ve been managing to do some ten minute sessions before work – a time I wouldn’t usually have time to workout at all.
I took on ten minute HIIT (high-intensity interval training) sessions and despite the short duration they do still get you into a sweat and I burnt more than 125 calories each time.
You could dig out a HIIT workout on YouTube for free but you’ll be bombard with ads, annoying requests to subscribe every five minutes and god knows what else.
Apple Fitness+ is ad-free and the production of the routines are high quality – I trust that these are well-qualified trainers too.
There are usually three people participating in the workout – the main trainer and two in the background.
One in the background will do a handy alternative for any parts you feel less capable to do, such as swapping jump-based activities for something that keeps both feet on the ground.
Another useful feature to note is that many workouts don’t require any equipment at all – and you don’t always need heaps of space to do them either.
TOP TELLY TIP
Check if your TV supports AirPlay.
If it does, you can cast the workout onto your TV screen for a bigger, better experience.
Sky Glass and Sky Stream recently added AirPlay, so you can do it this way too.
Your TV and iPhone will need to be connected to the same Wi-Fi network for this to work.
Then just hit play on a video via your iPhone, then tap the AirPlay cast icon along the bottom (which looks like the icon here).
Hidden planner is a must
Consistency is always the best way to achieve your fitness goals and Apple Fitness+ has a planner to help you along the way.
You can build your plan with a weekly schedule, setting out the total time you want to do each day and the types of activities too.
It’s even possible to select your preferred trainers from the Apple Fitness+ team, as well as music to get you moving.
32p per day – but even cheaper if you share
Apple Fitness+ costs £9.99 if paying monthly, which works out at approximately 32p per day.
But if you subscribe for a year at £79.99 it comes to little over 20p per day.
What’s more, you can share Apple Fitness+ with up to five other family members to get even more value out of the service.
TIPS FOR STAYING CONSISTENT
Apple Fitness+ trainer Kim Ngo tells The Sun the best way to stay consistent with exercise is finding an activity you find fun and exciting.
She says: “An example for me would be dancing. I love to put a dance workout on, and I’m not a dancer.
“Don’t put me on a dance floor and put me in front of people – but if you put me on a dance workout, I’ll get down in my living room and shake my hips with my toddler running around and it’s the most fun ever!”
Fellow trainer Cory Wharton-Malcolm says setting up a plan via Apple Fitness+ also helps.
Cory says: “You wake up, it gives you a little nudge – ‘Don’t forget, you’ve got this workout today’.
“And it’s not pressure, it’s more of a reminder. That’s a great way to stay consistent.”
Get more with Apple Watch
You don’t need an Apple Watch to use Apple Fitness+ but there are some extras if you do.
Obviously, you get post-workout data like any fitness activity you undertake.
But when using Apple Fitness+ you will see your progress live on screen during the workout, with things like heart rate and activity rings – which gave me extra motivation to go a bit harder.
Overall, while I was a bit sceptical of training this way with Apple Fitness+ as I prefer in person workouts.
However, given the quality of the workouts and the cost, there’s no question – I will definitely make this a permanent fixture for my weight loss journey going forward.
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How cutting out sugar can help you lose weight
It might sound obvious, but cutting out sugar can help you lose weight – and this is why
- Reduced alorie intake: Sugar is calorie-dense but not nutrient-dense, meaning it provides a lot of calories without making you feel full. By cutting out sugar, you naturally reduce your overall caloric intake, which can create a calorie deficit and lead to weight loss.
- Lower Insulin Levels: Consuming sugar, especially in large amounts, causes spikes in blood sugar levels, leading to increased insulin production. Insulin is a hormone that promotes fat storage. By reducing sugar intake, you can help stabilize blood sugar and insulin levels, making it easier for your body to burn fat.
- Decreased Cravings: Sugar can be addictive and lead to cravings for more sugary foods. By cutting it out, you may find that your cravings for unhealthy, high-calorie foods decrease, making it easier to stick to a healthier diet.
- Improved Satiety: Foods high in sugar are often low in fiber and protein, which are essential for feeling full and satisfied. By replacing sugary foods with more nutrient-dense options like fruits, vegetables, lean proteins, and whole grains, you can increase your satiety and reduce overall calorie consumption.
- Better Nutrient Intake: When you cut out sugary foods, you often make room for more nutritious foods. This can improve your overall diet quality, providing your body with the vitamins and minerals it needs to function optimally, which can support weight loss efforts.
- Reduced Fat Storage: High sugar intake, particularly from fructose, can lead to increased fat production in the liver, contributing to weight gain and obesity. Cutting out sugar helps to reduce this effect.
- Enhanced Metabolism: Reducing sugar can improve metabolic health, including better insulin sensitivity and lower risk of metabolic syndrome, which can facilitate weight loss.
By cutting out sugar and replacing it with healthier options, you can create a more balanced and sustainable diet that supports weight loss and overall well-being.