Personal trainer Clifton Goldson explains how to get your body into ideal shape for 2018
Have you, like many others around the country taken out a ‘swanky’ new gym membership and not yet used it?
Fortunately, all is not yet lost! We’ve got some professional guidance from Clifton Goldson on how to make the best use out of a gym membership. Clifton is the personal trainer at London’s K West Hotel & Spa and has trained the likes of Calum Best, Made in Chelsea’s Proudlock, and England and Southampton footballer Ryan Bertrand). In this guide, he provides his top tips for achieving your fitness goals and how to maintain a fit and healthy lifestyle.
Don’t be Afraid of the Weights
What’s the secret to achieving the highly-desired dancer physique? Step off the cross trainer and pick up a pair of kettle bells. Whilst cardio develops overall fitness levels and stamina, using weights in compound exercises – such as squats and burpees – is the key to building long, lean muscle mass. Clifton advises high repetitions of back-to-back exercises using a low weight, followed by 30/60- second rest.
A Balanced Diet
80% of how we look is related to diet, so despite endless hours in the gym, you really are what you eat. Try to avoid fad diets and instead opt for a portion-controlled, balanced diet.
R & R: Rest and Rehabilitation
On a mission to get fit, overtraining may seem like a good idea, whether it’s a 2/3-hour session or two workouts a day. However, resting your body is just as important as exercising, as without rest progression can plateau. Schedule two rest days each week, and a full week out every three months. Getting a full 8-hour sleep each night will also ensure maximum results.
Too much of a good thing can be bad. The optimum amount of water needed to keep you fully hydrated is two litres, as much more than this can dilute sodium levels in the blood. Similarly, coffee has great health benefits as it helps speed up the metabolism and aids in fat-burning, but should be enjoyed only once a day.
Defining Targets and Measuring Results
Do you want to feel fitter? Or look great on the beach? Whatever your aim, it’s vital to set targets to stay motivated and to measure your progress. Steer clear of regularly using the weighing scales and instead quantify your progress using a measuring tape or before/after photos.
Enjoy the Process
Fitness is a 50% physical, 50% mental challenge, so it’s important to enjoy what you do. Wear comfortable gym wear as you’re more likely to exercise for longer, and don’t forget your headphones if it’s music that motivates you. Clifton also advises that you should finish your training with one exercise that you really love, as this will help you to leave the gym feeling great on a post-workout high.
K Fit & K West Hotel – Where and how
Awarded ‘Best Spa in London’ at the Good Spa Guide Awards 2015, K West’s holistic spa offers a range of exclusive treatments. K Spa introduced the first ‘Snow Paradise’ to London and features a twinkling Hydrotherapy pool, Sanarium, sauna, dry flotation tank, aromatic herbal steam room and the fully equipped K Fit gymnasium.
K West Hotel & Spa, Richmond Way, London W14 0AX
For reservations, please call: 020 8008 6600 or visit www.k-west.co.uk