But there is no need to panic, says personal trainer Sarah-Jane Holt.
“This is a great time of year to evaluate your health and set yourself some targets and you’re guaranteed to feel better for it. There’s still time to turn yourself around and getting summer ready. It can be done.”
While it is natural to focus on our body’s perceived defects, it is far better to concentrate on exercise performance goals and improving nutrition instead, advises Holt. “Regular exercise and eating better will have a holistic effect, as you’ll get a feeling of personal satisfaction in meeting training goals, and improved nutrition will give you more energy.”
The best way to begin your new regime is to get rid of processed food from the diet, says personal trainer Dan Redwood. “Eat mainly whole and organic foods as these will help provide cells with the best fuel to function. Make sure you’re getting a good mix of nutrients. Carbs should come from root vegetables and green leafy vegetables, and you will need lots of good fats from olive oil and foods such as eggs, avocado and coconut,” he says.
“And protein should come from oily fish, organic meats and nuts. When aiming to get fit generally you want to have good energy which will allow you to train effectively.”
When training for general fitness, it is important to have balance in your programme, says Holt.
“Try to mix resistance training with cardio vascular training — for example two days resistance and then one day cardio,” she suggests.
“Aim for three days training at the start and then add in more sessions as you get fitter. Begin the week with an upper body session followed by a cardio workout and end the week with a lower body workout to ensure you allow sufficient rest and recovery time for different muscles.”
Resistance training should be balanced, she says. Aim to cover all muscle groups over the course of the week and consider dividing your resistance workouts into an upper/lower body split.
Drinking fruit and vegetable packed juices will help the body detoxify and rid itself of winter staleness, advises Alli Goodbold, nutritional therapist.
“Juices are proving hugely popular nowadays because they’re a quick and easy way to boost health and energy,” she says. She suggests people should have one green juice a day as a mid-morning or mid-afternoon snack.