Early this year, Aussie darling Rebel Wilson declared 2020 her “Year of Health” and began sharing her fitness journey with her 9.1 million Instagram followers.
“Thanks for all the love so far on my “Year of Health” journey,” her post began. “When I was reaching for the candies last night after dinner I thought to myself “hmmmm . . . better not” and had a bottle of water instead x 8kg’s to go until I hit my goal — hopefully I can do it by the end of the year.”
Since starting out, she has lost around 20kgs and is said to be feeling better than ever. Her famous Aussie PT, Jono Castano spoke to US Today and revealed five fitness and weight loss tips that have helped Rebel along the way.
#1. Keep Yourself Accountable
Jono revealed that he actually encourages her to post her progress on Instagram as a way of holding herself accountable.
“Keep yourself accountable, free posting on social,” he told the program. “Rebel has been posting for the whole 2020 about her journey, the ups and downs.”
Jono suggests using the power of social media as a motivational tool when your willpower starts to fizzle. “Also, join a community group, where members post their meals, their workouts, the creative steps they are taking. And I think that’s definitely a massive boost if you’re trying to get fit,” he said.
#2. Incidental Exercise Counts As Exercise, Too.
Jono stresses that you don’t need to sweat it out for hours a day in the gym, just follow the #45 Daily rule, which involves moving for 45 minutes every single day. If you can’t get to the gym, switch up your thinking and figure out alternative ways to get in a bit of a sweat (read: incidental exercise).
“Don’t just jump in your car, like even if it’s Uber or whatever it is, think of different ways to get to your destination. Maybe it’s a walk. I think that’s a great thing as well because I’m a big believer that #45 Daily, so include 45 minutes into your day where you are moving,” he said.
He also shared a 7-day fitness schedule similar to the one her recommended for Rebel, which includes:
Day 1: High-intensity interval training (HIIT)
Day 2: Weights/resistance
Day 3: Mobility/recovery
Day 4: HIIT
Day 5: HIIT/weights
Day 6: Recovery
Day 7: HIIT
#3. Download Free Fitness Apps
There are a wealth of free fitness apps out there and Jono recommends there could be a few like ‘My Fitness Pal‘ worth downloading to help you on your fitness journey.
“You can set your goal [on My Fitness Pal] and then it’ll basically give you a breakdown in terms of how much calories you need to intake per day,” said Jono.
“And then you type in your food, what you’re currently eating, it creates that accountability, and it gives you the understanding of food calories. It also gives you a water breakdown as well, because a lot of us tend to not intake enough water.”
#4. At-Home Workouts Are Bigger Than Ever
Since the pandemic began back in March, at-home workouts have become far more accessible and a realistic way to reach your goals, all you need it a few pieces of equipment explains Jono.
“For example, a set of dumbbells or a kettlebell or two. With those, you could do so many different movements and do so many different workouts with, so you’re not only investing in your own gym, you’re investing in yourself as well.”
#5. Portion Control Is Important
Finally, Jono suggests opting for six smaller meals a day as opposed to three larger ones as it’ll keep you satisfied for longer and minimise the urge to snack.
“When we tend to eat, we eat to be full. But what we should be doing is to eat regular meals throughout the day to remain satisfied. So you don’t have to starve yourself, but you don’t have to make yourself full as well, so eat to be satisfied instead,” Said Jono.
Image Source: Rebel Wilson Instagram