How to Get Results

21.02.19 Eat, Learn Blog SumoSalad

Thousands of people every year make a New Year’s resolution to be more active or lose weight but by the end January have given up because they just haven’t seen the results they were hoping for.   Timo Topp is back again and he thinks he knows why, take it away Timo…..

Many people set themselves the classic get fit and lose weight resolutions. Unfortunately, the majority will crash and burn. Why? They take on too many changes to their lifestyle that are often unrealistic and unsustainable. You don’t need to go on a crazy fad diet or start with a 10km run. If you haven’t exercised in ages start with a humble walk but please make it brisk – don’t dawdle! Refine your eating habits by cutting out the junk and add in some more greens and salads. And after a boozy Christmas and new year it’s the perfect time of year to cut out or at least cut back on the alcohol. The key to success is making refinements not massive changes plus getting support and accountability, so joining a fitness group or getting a trainer will sky rocket your odds of getting results.

Reaching your fitness and wellbeing goals this year is no mystery this year. There are a number of targets you must aim for to make a real difference to how you look and feel. Let’s look at what you need to be doing to look and feel your best in 2019. But don’t forget, don’t try to aim for all of these targets straight away. Work up to them gradually over the next month or two and I guarantee you will be ’feeling the difference’.

Let’s explore the targets you need to meet so you can lose weight, tone up and look and feel your best!


Aim for 4 workouts per week of 30-45 minutes of moderate to intense exercise. A general recommendation is two strength workouts and two cardio workouts.


In addition to exercise you must also be physically active every day. You need to aim for 10,000 steps per day. Use your phone to track how active you are. If you haven’t accumulated many steps get yourself out for a walk!


Drinking water is important for your health, eating habits and energy levels. Your body will easily confuse dehydration for hunger. So instead of drinking water, you eat and often high calorie snack foods! Aim for 2 litres a day as a very general benchmark.


Naturally you need to eat well and avoid the junk. In its simplest terms aim to eat as much real, fresh, natural food and as little processed, packaged, pre-made, snack food as you can. Meals should be balanced with all the major food groups of carbs, some fats and protein. When a meal is balanced it will provide satiety and stop you from getting hungry too soon. Also a predominately plant based diet is much lower calorie and healthier way to eat.

Meal times

In addition to eating well you must eat regularly and not erratically. Try to eat every 4-5 hours. If you miss meals or eat erratically you will get hungry and over eat and/or prefer sweat, higher calorie foods at your next meal. Eating regularly is critical for health, stable energy levels and weight loss.

Treats and junk

Treats, junk and snack food such as crisps, biscuits, chocolate, muffins, sweets and desserts should be kept to a strict budget of no more than 3 per week. These foods are extremely high in calories and can contribute 20-25% of your daily calories in one serve! So anymore than 4 and you are adding an extra days worth of calories into your week!


Alcohol is a huge handbrake to weight loss success. If you eat well and exercise but aren’t getting the results chances are you need to stop – yes stop – drinking alcohol! Alternatively, cut down to no more than 10 drinks per week.

Progress not Perfection

This might seem like an awful lot to have to get right! Don’t worry you won’t get it right from week one. Like everything in life, it will take time to master. Aim for progress not perfection. If you are achieving an 80% pass mark, you are doing great!

Your Results Checklist for Guaranteed Results:

  • 4 workouts per week
  • 10,000 steps per day
  • 2 litres of water
  • Eat well, predominantly plant based food
  • No more than 3 treats per week
  • No alcohol (at least less than 10 per week)

If you aren’t managing to meet these targets please don’t complain you can’t Get Results!

Timo is offering SumoSalad customers the chance to download his amazing new book, Eat, Move Live,  for FREE.  To get hold of your copy simply visit his website timotopp.com/my-book/ 


Timo Topp is a fitness and wellness coach with 25 years international experience. It is his mission to help busy people live a better quality of life through fitness and wellbeing. In a world of conflicting, confused advice and complex fitness programs that can be too hard to follow, Timo offers down to earth ‘workable’ advice that you can work into your busy day and it is proven to ‘work’ – to help you look, feel and perform at your best, at work and for living life. He is a published author and speaker on workplace wellness and loves to share content, so please get in touch!   www.timotopp.com  |  www.facebook.com/sydneystopptrainer   |  www.linkedin.com/in/timotopp


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