Former Australian Surf Lifesaving Ironman champion Guy Leech
Former Australian Surf Lifesaving Ironman champion Guy Leech

Five tips from Guy Leech losing that 5kg 'winter gain'

SUMMER is less than 100 days away, so if it's time to take stock of your shape, former ironman Guy Leech has a few tips.



When it comes to fitness, being accountable to yourself sometimes isn't enough, but being accountable to others can really raise the bar.

Knowing that you have a fitness buddy counting on you to make it to that gym class, meet for a morning walk or be on time to a pre-purchased boot camp makes you far less likely to skip

If you can't find a friend to match-up a fitness schedule with, create or join an online fitness group on Facebook to give you that extra boost of encouragement and support.


 Swimming, biking or walking outdoors in the sun is a great way to get some Vitamin D while you exercise."


3. HIIT it out

No time? No worries! High Intensity Interval Training (HIIT) boosts the metabolism, burns heaps of calories and is a super effective way to train, especially if you're time poor.

HIIT uses exercises that are broken down into short, intense intervals with regular rest or low-intensity breaks to recover.

An example of HIIT is going hard for two minutes then resting for 30 seconds and repeating the process for 20 to 30 minutes.

Aiming to dedicate five one hour training sessions per week can be really daunting, so HIIT is a really time efficient and super effective way to improve fitness and burn fat.

For those who are starting out with a lower level of fitness, a doctors OK might be needed.



While eating out can wreak havoc on your waistline, when work functions and birthday celebrations pop up, it's something we can rarely avoid.

Rather than avoiding eating out all together, we just need to learn to make the right choices.

When dining out, portion sizes can be far bigger than a recommended meal intake or what you would serve at home.

 "Choose wisely from the menu and don't be scared to ask how the food is prepared. Avoid high fat options and opt for sauces on the side so you can control how much you eat, even ask for an entrée sized meal instead of a main sized meal.



Set yourself up for success by ensuring your goal is S.M.A.R.T, meaning Specific, Measureable, Attainable, Realistic and Time-based.

We've heard it all before, but too often I see people making the mistake of setting fitness goals they can't measure or track. If you can't measure it, how can you hope to achieve it?

It's a really good idea to start a goals diary where you can document the details of your S.M.A.R.T goals and track your progress.


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