The fundamentals of fat loss
Without going into too much detail The fundamentals of fat loss keeping it simple is eat less and move more!
Again without going into too much detail and we know each person is specific to the other but Basically your body needs to be in a calorie deficit to lose weight/fat
Now you’ve got 2 options decrease calorie intake or increase activity which one do you choose ? there is no right or wrong answer it all depends on the person and what fits in better with your life and schedule
Some would prefer to take food away from their diet but once you get to a certain amount of calories you don’t really want to go any lower right?
Then on the other hand Some would prefer to increase activity and keep their food intake this doesn’t necessarily have to be doing more cardio on the treadmill or a piece of kit you don’t enjoy
If you hate the treadmill don’t use it, use the bike/ropes/boxing/sled the list goes on, Do something you enjoy there is plenty of kit in the gym to get your heart rate up and burn calories
Maybe even just add an extra 5000 steps onto your daily step target
Or Walk to work instead of taking the car
Get your bike fixed that’s been in the shed collecting dust
Make phone calls on the move instead of sitting down
If you’re from a bodybuilding background you may enjoy sticking to one piece of cardio and doing low intensity training, but if your plan and goals are different everything doesn’t have to be set in stone the goal is to burn calories and move more than you usually would
However you do that is up to you don’t be a slave to your exercise regime ENJOY IT
Morale of the story there are plenty of ways to burn calories and you should enjoy your training
If you find yourself stuck in a rut of doing the same thing, or your progress has stalled make a change or speak to one of our team to help you make the right change and when to change it.
Everyone at some point will hit a plateau
• weight hasn’t came down this week
• measurements stalled
• stopped losing body fat
These aren’t long term they are just small obstacles and your body’s way of adapting to whatever stimulus you’ve been doing, I’ve never come across a single client who didn’t hit one
Most people will encounter plateaus every 2-4 weeks
Don’t get yourself down about it just remember everyone hits one eventually
So what do we do when we hit a plateau?
Like i said before its a sign from your body telling you that its adapted to the changes you’ve made so therefore a sign that something else needs changing
These changes can come in a variety of different forms such as
• decreasing calories
• Adding cardio
• Adding more training volume
• Increasing training density
• Increasing training intensity
If you’re no longer losing weight or body fat you’re not in a calorie deficit e.g. your eating either maintenance calories to maintain your weight or eating in a surplus gaining weight
If you were in a calorie a deficit and lost weight but now you’re not losing weight it just means your new maintenance calorie intake has now changed and adjusted
therefore look at where you can reduce calories slightly not too much at a time just aim to drop your carb and fat intake a little and keep your protein intake the same
Exactly what it says on the tin add in some extra cardio or increase your activity levels outside of the gym e.g. step count, bike to work instead of using the car etc
this extra activity can put you back into that deficit you need to lose weight and bodyfat again
If you’ve been doing low intensity cardio already change it up and go for some HIIT training instead or mix things up by adding circuits into your training plan cardio doesn’t just have to be running on a treadmill all the time
Adding more training volume
This can be as simple as adding in extra working sets to your current regime e.g. if you’re currently doing 3×12 on exercises change it too 4×12 or 5×8 etc adding more volume of sets and reps
Increasing training density
Increasing the density of your workout another way of changing the stimulus shorten your rest periods down between exercises or try putting exercises back to back by super setting this allows you to cover the same areas as before but in a shorter space of time this will also increase the training intensity
Increasing training intensity
All of the above can also increase training intensity but try and prepare yourself mentally for your session ahead focus on time under tension the right contractions of the muscle your working lift as heavy as you can whilst maintaining safety and form
Make sure you know the difference between a plateau and a fluctuation your bodyweight can fluctuate a lot throughout a day/week so maybe check results over a few weeks before making changes to your regime if things are the same over those few weeks then your probably ready for a change
If you’re still unsure about how to make the right changes at the right time call in and speak to one of our personal trainers about our personal training packages as we deal with this on a day to day basis and know how to make the right changes at the right time take a look at some of our results
Be inspired gyms
Ketton way aycliffe Business Park
Enjoy the process, don’t think too far ahead
Its always good to have a goal whether it be short term/ long term, an end product to all your hard work
I see so many people fall off track or give up way to soon because they aren’t achieving their goal overnight, things take time in some cases your life needs adapting to all these changes being made.
- your food habits
- your social life
- the people who you choose to be around you, do they encourage you, have they been on a similar journey
These are all things that need altering slowly to help towards reaching the end result.
Don’t think too far ahead in regards to your progress you will have days good and bad, progress will be visible some days and not so visible others.
Its all part of the process just try and enjoy it, by all means keep focused but don’t overwhelm yourself too much at the very beginning, if your one of these people who can handle all these changes straight away then great do it but if not take your time.
ROME WASN’T BUILT IN A DAY
Short article today but a simple reminder to everyone who’s starting out or in the middle of their journey
Here at be inspired we are dedicated to helping people transform themselves, we understand everyone is on a different journey
We also understand that a transformation isn’t for everyone so when a client 1st comes to us wanting a body transformation we need to make sure they are ready and 100% want to change here are some of the main things to think about when doing a body transformation.
Mind set is one of the most important starting points in any transformation, some transformations can take as little as 12 weeks some up to 12 months, its always best to prepare yourself for the longer duration and set realistic targets and prepare yourself for what challenges may lie ahead.
Motivation what is your fear?
Ask yourself why? What is it that you want to transform, is it to walk along the beach on holiday with your top off or wear your bikini with confidence?
Or is it to not have your belly hang out when you lift your arms above your head, it may not even be a physical appearance thing you may just want to transform your fitness e.g. not getting so tired whilst running around after your kids
Whatever your motivation is this can also be used in connection with your fear e.g. your fear could be “ I’m never going back to how i was “ so that brings you to your motivation of why you want and need to do it .
Alongside a successful transformation is a successful training regime and the correct one for your goal
Once you have that training regime you need to walk into the gym with a purpose not just do a bit of this and a bit of that, be prepared to push past your comfort zone, when your muscles start to burn go past that point and do another 3 or 5 etc, think about what muscle your working contracting and squeezing at the correct times
Is your body set up correctly to get the most out of the exercise take things nice and slow put the muscle under more tension forcing it to grow and contract all these things make a massive difference when it comes to building a physique
If you’re unsure about any techniques or exercise selection hire a coach who can show you and demonstrate things in more detail.
I have missed a pretty big part of the process out of this list NUTRITION, this will be covered in more detail at a later date.
So now you an idea of what it takes to take part in a transformation program some of the things we teach our clients on a day to day basis if you want to know more about our transformation programs or personal training call in and speak to one of the team.