So you need to lose weight? You have been watching the biggest loser shows and thinking I wish I could go on that show, go to that ranch, be locked away from the outside world and train 3 times a day so I can lose 6st (or whatever your target may be).
Bad news is that you probably will never be on one of those shows.
Good news is, you can get the same results.
When we think about getting in shape we always think of the extremes. Extreme fat loss, extremely low body fat, extreme workouts. This can work for a week or so when you’re on an extreme diet and you have been training for 4 – 5 days a week plus going to classes. What happens next? You come crashing down with little or no energy and it feels like the next 12 weeks or so seem like a lifetime away.
The key to success is to take your time. You didn’t put on your 3, 4 or more stone over a few weeks so why do people expect to lose it over a few weeks? I currently have a client who is undergoing a life changing transformation. He wants to lose 8 stone. He has been with me for 12 weeks and trains 1 day a week plus goes walking for 40 mins at least twice a week. Over the 12 weeks he has lost 3 stone so far and the fat loss currently isn’t slowing down but it will.
How is he doing so well?
He’s consistent. One hour a week is nothing, remember there are 168 hours in a week. He keeps on top of his diet and walking. These 12 weeks were also over the Christmas period where he put on a few pounds but he’s only human. Just like everyone else he has a family and works long hours, and of course problems can occur which can interfere with all aspects of life but he knew this would happen.
Don’t think that you are going to lose all this weight without problems occurring. Problems will occur – the biggest issue with people is that they don’t expect them. My client and I have the big goal of 8 stone already set up but to get there we need smaller goals. Just like a pizza, if you are going to eat a pizza do you roll it up like a wrap? Probably not, you eat the pizza one slice at a time and this is the same idea of goal setting. We set weekly targets.
So if you are thinking of changing your life and doing everything 100mph then firstly good luck with this process and I hope you reach your goal, but remember to enjoy the process. Secondly I recommend to calm it down a bit and follow these tips:
1)Sit down with a piece of paper and write up what your goal is. No matter how far away you may be from it. Now write down how you get there. Make smaller goals that you need to reach to help with your overall goal.
2)Now we need to find the starting point. How can you mark out your route if you don’t have a starting point? Take pictures of yourself, plus take your weight and measurements (keep them somewhere safe). Every week around the same time you should be taking your recordings.
3)If you are not using a PT then I recommend you do a wee bit of reading on basic training styles and teaching points. Keep it simple.
4)Write up a simple training plan that you can take to the gym to record the weights you are doing on each exercise. (A big mistake people make is that they jump straight into a gym with no plan, they usually do very little work, waste time and start to feel demotivated).
5) Keep a food diary and calorie count. Purchase food scales if you do not have any and I recommend buying a 1 / 2 litre water jug so that you can easily calculate your water intake.
6) Enjoy the process – over the weeks monitor how you are getting on in the gym and also how your body is responding. Ask yourself these questions: .Do I feel better about myself? .Am I getting healthy? .Am I getting fitter? .Am I doing everyday things easier? .Am I sleeping better? .Am I setting a good example for my loved ones?
If you are answering yes to these questions then well done and continue the good work.
I hope you have found this article helpful, if you have any questions about this article or any others then please send me a PM or you can contact me through my website.