00:00 People that struggle to motivate themselves think that the people they see on Instagram,
00:06 like me, who are training quite a lot, we just really want to do it and we love it and
00:11 we wake up buzzing to train. That's not the case. Nobody enjoys, nobody likes the feeling
00:18 of I'm about to train. People like the feeling of after they train and that's what they need
00:24 to get in their head.
00:25 Settling into the autumn season with chunky knits and fluffy blankets, perhaps the last
00:30 thing on your mind is getting in your protein intake and how many reps you can bench press.
00:35 With over a third of people in the UK agreeing that their fitness journey tends to stall
00:39 as the season begins, why should you be motivated to stay fit this time of year?
00:44 Life's about balance. I'm a massive believer and advocate for balance. It gets to the weekend
00:48 and I'll have a beer or two and I'll eat my takeaways. I'll eat what I want. I'll indulge
00:52 in the foods I want to indulge and when I get to Monday I want to go again. I'm not
00:56 in the gym 24 hours a day, seven days a week. I'll do three sessions, maybe four a week
01:00 and have the other three or four days off. I'll relax on my diet at the weekend. So don't
01:07 get caught up in feeling like you have to be in the gym the whole time because that's
01:10 when it will get upsetting and get a bit depressing. You need to just sort of have that balance.
01:15 But I promise you having the gym and diet balance in your life will make you feel a
01:21 lot happier mentally. A quarter of UK adults have attributed a busy social life in the
01:26 winter months to limiting their time available to work out. 31% of people then blame having
01:31 no holidays booked to their shrinking ambition to get in shape. But what tips has Mark Wright
01:36 got for you? But I always say if I'm doing my work and putting in the work before Christmas,
01:44 I'm already ahead of the game. I'm going to find it so much easier in January. I'm going
01:48 to be that further ahead. It doesn't happen overnight that you know, just to be in the
01:52 shape you want to be doesn't happen overnight. It takes a while. So to get a base leading
01:57 up to Christmas is a great thing. And also when you get to Christmas, you want to relax.
02:01 You want to eat an extra chocolate and an extra takeaway. Yeah, I know. And just know
02:06 that it's tough. You know why you don't want to train because it's cold and whatever. But
02:10 just say to yourself, once I've done it, I'm going to feel amazing. I read once that you
02:14 should eat 2.2 grams of protein for every kilogram you weigh. And that will help you
02:22 gain muscle if that's what you're trying to do. Muscle protein obviously helps muscles
02:28 repair. It's good for bones. It helps you perform better. So just try and eat as much
02:32 of it as you can. Just make sure it's in your diet as well as other good other good foods.
02:37 That's the beauty of training. I think you don't want to be doing the same thing. I'll
02:41 play a bit of paddle tennis, a bit of golf, a bit of football, go for walks with the dogs,
02:45 go for runs outside, go for runs inside, hit workouts inside, weight sessions. I just like
02:50 to do all different forms of exercise. But the way I motivate myself is knowing that
02:55 when it gets to January/February, I'm going to be on the gym bars wanting to get fit for
03:00 the summer because the summer's coming. We all do it. We all want to get summer ready.
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