How to Work Out In January and Keep Motivated
- Whole Happy Health
- 12 minutes ago
- 3 min read
Happy New Year Team!
What the hell is the problem with the weather at the beginning of this year!?!? -5 and -6 degrees! What the hell man? Also my car is dying on me so a great start to the year looking for a new car!
I hope you all relaxed and ate loads and got very merry! I had fun times with family and seeing friends I hadn't seen in a while and it's always nice to spend time with people you like!
Well January is here and lots of New Years resolutions to lose fat and get healthy!
This blog will give have some advice and tips below, as I will be following them as well this January to get things going again!
So let's get to it!
Fat loss happens in the kitchen
You can not out exercise a bad diet or a bag of doritos! (share bag size!... yes that happened and maybe half a box of quality streets!)
Anyway, it is boring but calories in and calories out is the only way to manage fat loss, more so the calories in.
"You are what you eat"
Comes to mind.
2026 is time to:-
"Eat like an adult!"
Here is a few other little phrases to get in the diary or post on the fridge.
"Eat real food, Mostly plants, Not too much." - Micheal Pollen
"Eat protein and veggies, drink water." - Dan John
"Treat yo'self" - Tom Haverford
There is a story of a young boy aged 8, that goes to the dentist and gets his teeth checked and the dentist says at the end of the appointment. "Don't eat junk food." - Guess what? The 8 year old boy understood what the dentist meant.
Now, you as a fully blown adult, also know what junk food is, but as adults we try and justify eating junk. "I'm so tired," "I don't know how to cook healthy food" "I read a headline of an article that said chips are good for you... so now I'm on the chip diet."
You know what junk food is. - eat less of that and sometimes treat yourself with it.
You know what healthy food is. - eat more of that and all your dreams will come true.
To calculate how many calories you need to kick start the fat loss and get on the track along with 2 or 3 workouts a week.
This is the calculation for fat loss!
Your ideal weight in lbs x 12 = your calorie intake
eg. I want to get to 78kg
There is 2.2lb to every kg.
78kg so 78 x 2.2 = 171.6
so my daily calorie intake is calculated as follows:-
171lbs x 12 = 2059 calories a day.
Easy peasy then track what you eat!
Use my fitness pal app or website to track your calories
Walk your way to fat loss
Here is an interesting graph to illustration how many calories you burn at a certain weight.
So if I say that Im closer to 82kg at the moment (I'm 80kg) if I walk 10k steps a day I would burn 400 calories just by walking.
With the calorie deficit calculated about that is around 150 calories less than I should be eating to stay at 80kg.
Altogether just by tracking my calories and walking 10k I would burn 650 calories a day estimated.
That's without going to a gym!
A starting gym workout
For those that are starting at a gym! welcome and thank you for coming. Don't panic and enjoy yourself!
Here is a short workout that just covers all the bases:
Shoulders
Back and Biceps
Legs
Abs
Lift the weights so the fifth is a bit of a struggle to finish.
Rest long enough to feel your muscles are ready for the 2nd set.
Done.
Also if you fancy joining the bootcamp team on a Saturday Mornings to get things going.
Saturday Morning Bootcamp returns on February 7th 2026!
Come and get it done when everyone else is asleep!
What are you watching?
Love this video.
Check it out.
Chris
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