• Is This The Only Diet We Need?

    By The W10 Team
     

    Our Feature in ELLE:

    Are these five steps all we need?

    Overnight, an article written by one of the most sought after trainers in the UK, Jean-Claude Vacassin of W10 Performance, ran online in the UK Telegraph and piqued our health-addicted interest – in fact, it seems like the easiest diet we’ve ever come across. And so we wondered, is this IT?

    With the January diet and exercise silly-season out of the way, now is the time that we can start to bring things back to centre and find a bit more balance in all our nutrition and exercise planning. The honeymoon period is over for most of us who started a rigid programme at the turn of the year, plus, a combination of disappointing results and the realisation that we can't sustain what we started, will have dawned upon us.

    So what now? The task now, as it probably should have been on January 1, is to find a way of moving and eating that will work for us in the long-term, very much as part of our lifestyle.

    Vacassin, who is known for his relaxed, life-friendly philosophy and no-BS approach to fitness  tells us that despire what we've heard, actually, we don’t need to count macos, calories, daily steps or teaspoons of sugar – all we need to do is these five things:

    1. Drink water

    We know this one, don’t we? It’s every beautiful woman’s secret to their skin. Hydration. Vacassin says that we should be drinking a litre of water for every 25kg. If you drink significantly less than this, he advises to up your intake slowly.  “We do not need to go from 500ml to three litres overnight,” he says.

    2. Eat “real” food

    What is “real food”? Real food that is not processed or packaged. Simple, no?  Vegetables should make up your main intake, followed by everything else, such as meat, fruit, fish poultry, nuts, seeds, legumes and some grains and some dairy. “If we eat these foods, basing our meals on the palm-sized portion guideline, “ he says. “Which is a palm-size or two serving of vegetables and a palm-size serving, or equivalent, of something protein rich, we are very likely to get what we need and gravitate to our natural weight. We can add other foods as required, but this is a good start.”

    3. Walk Daily

    Vacassin has the philosophy that if we are just on our feet more, we would all be better off.  He says a minimum of 30 minutes walking a day, everyday, will help keep our body and minds in check. “And beyond a daily walk, “ he writes,  “we should consider a standing desk. If this is not viable, get up every half an hour, even if it just to sit back down again.”

    4. Workout at least 100 times a year

    While Vacassin says he doesn’t mind what kind of exercise you do – be it yoga, weight training, running, circuit, whatever, just make it something you enjoy and do it, and challenge yourself, 100 times a year. Sure, some weeks it may be more other weeks, you might be a bit slack, but 100 is the goal.

    5. Try to get at least 50 hours of sleep a week

    We could all do with more shut eye – its another one of those beautiful people staples. Sleeping is when our body recovers from the day, de-stresses and repairs, it’s one of the cheapest, easiest and most important  things we can do for ourselves. Aiming for a benchmark of seven to nine hours a night is where we all need to start, failing that, just try to get at least 50 hours a week.

 

You Might Also Like

 
Quick Browse
    • train around Lower back pain

      How To Train Around Lower Back Pain

       

      “In the United Kingdom, low back pain was identified as the most common cause of disability in young adults: with more than 100 million work days lost per year.” – World Health Organisation The first thing we want to point out here is that we are absolutely not trying to advise people on how to

      Read More
    • Summer bodies made in winter

      Telegraph Feature: Summer bodies are made in the winter

       

      "Don't save your beach-body programme for the six-week summer bootcamp dash, make it easy on yourself and start now" says our fitness blogger, W10 Founder - Jean-Claude Vacassin. It might seem a little premature to be talking about summer bodies in early January, what with the cold and dark mornings and the baggy jumper season

      Read More
    • Superfoods inhibit fat loss goals

      Are superfoods actually inhibiting your fat loss goals?

       

      The superfood craze: why “super” foods may not always be the best choice. Superfoods are buzzwords in health circles right now. From Buddha bowls, to raw energy balls to goji berries, it seems that everyone is jumping on the health food train. With their 100% natural, whole food tag line they must be super, right?

      Read More
    • W10 5-day fitness retreat: Ibiza 2018

       

      Event: Training Places - Ibiza Date: Saturday 1st September 2018 - Friday 6th September 2018 https://youtu.be/Yb2_WydS-8w Taking W10 Fitness to new places... After an incredible trip to Ibiza earlier this year, we’re excited to announce that we are going to be running the fitness retreat again in September 2018. Set on the hills of s’Estanyol near

      Read More
    • Develop power female training

      Top Moves For Developing Power: Health And Fitness Magazine Feature

       

      Our November feature in Health And Fitness Magazine. This month, expert trainer Jean-Claude Vacassin, owner of W10 GYM, shows us the top moves for developing power. 1. DUMBBELL THRUSTER BENEFITS: This is a total-body exercise that combines two compound movements — a front squat and overhead press — giving you more bang for your buck. It’ll

      Read More
    • Hydration how much water should I drink

      Water: How much should you drink a day?

       

      A bit like nutrition, we’ve heard it all before when it comes to the importance of hydration, but it keeps being highlighted for very good reason – hydration is key for all of us (and sometimes it's good to be reminded of this) Hydration plays a pivotal role in both fat loss and muscle gain,

      Read More

Start Your 30 Day Trial Today

If you’re ready to make a change, you can start now. Register online and book your first session today.

Start Today

Set up in 2009 by founder Jean-Claude Vacassin (a regular health and fitness contributor to the Daily Telegraph) the W10 Performance gym is located in West London at 202-208 Kensal Road, London W10 5BN. W10’s Gym memberships offer personal training, nutrition advice, yoga, boxing, HITT and other functional fitness classes. They also have physio and sports massage practitioners onsite. They are proud to offer a high level of fitness to residents and local workers in Kensal Rise, Kensal Green, Queens Park, Willesden, Kilburn, Harlesden, Ladbroke Grove, Notting Hill, Kensington and Westbourne Park areas.

 

Find us The Basement, 202-208 Kensal Road, London W10 5BN

Call us on 020 3489 5428