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5 Steps to Begin a Weight Loss Program

5 Steps to Begin a Weight Loss Program

 

Getting started on a weight loss program is often exciting and scary at the same time. On the one hand, it feels like a brand new beginning and on the other, you may feel overwhelmed that there is so much to do and you don’t know where to start.

This blog post will give you 5 crucial steps that you absolutely must have in place before embarking on a weight loss program. Getting these right will make all the difference between success and failure.

The hard truth is that the majority of people give up on their weight loss goal once the initial excitement starts to wane and the going gets tough. To prevent this from happening, the first step that you need to take will be to define your why.

 

Writing down your ‘why’

Writing down your ‘why’ - 5 Steps to Begin a Weight Loss Program - Nottingham Personal Trainer

There must be a reason that you’ve decided to lose weight and the reason is almost always an emotional one. Maybe you want to look good for your partner. Maybe you’re attending a high school reunion and want to turn heads at the event. Or you could have young children and you want to stay healthy for them.

Whatever the case may be, there is a reason somewhere deep down in your heart. Your job is to discover what it is and write it down. This may seem like an insignificant step… but it’s the MOST important one.

During times when you’re feeling down and the results are not coming fast enough, you will be able to look at your ‘why’ and keep going. The juice must be worth the squeeze and if your why is strong enough… you will stay the course.

 

Tracking your progress

Tracking your progress - 5 Steps to Begin a Weight Loss Program - Nottingham Personal Trainer

This is another important step. Weigh yourself on a scale and write down your weight. You should also take photos of yourself before embarking on a weight loss program. Use a measuring tape to measure the circumference of your arms, thighs, waist, etc.

All these will be very useful when tracking your future progress. Sometime the numbers on the scale may not tell the truth because while you may have lost fat, your body may have gained muscle. In times like these, the photos you take will serve as a good indicator of your progress.

 

Plan your training program

Plan your training program - 5 Steps to Begin a Weight Loss Program - Nottingham Personal Trainer

You will need a mix of strength training and cardio in your workouts. You may also wish to include some flexibility training and meditation. Plan out when you will do the different exercises and what you’ll be doing.

It’ll be a good idea to plan it all a week in advance so that when the day comes, you go to the gym with a plan to execute. You do not want to be walking around the gym aimlessly just using whatever machines are available.

 

Cleaning up your diet

Cleaning up your diet - 5 Steps to Begin a Weight Loss Program - Nottingham Personal Trainer

Over 80 percent of your efforts should be spent on watching your diet. You want to eat clean food that has all the nutrients that your body craves. Most people become overweight because of poor food choices.

It will be good to start a food journal to see where you’re slipping. Slowly and surely eliminate all these negative food choices and aim to eat clean. It will be an uphill task. In fact, this is the most difficult part of losing weight.

Changing your eating habits is imperative to losing the excess pounds and keeping them off.

 

Motivating yourself

Motivating yourself - 5 Steps to Begin a Weight Loss Program - Nottingham Personal Trainer

Last but not least, do watch weight loss motivational videos or read motivational books. You can find these videos on YouTube. Look at body transformation pictures, etc. Follow fitness personalities on Facebook and Instagram.

Constantly exposing yourself to positive information will keep you interested and on track. It is inevitable to lose motivation every now and then. This step will help you keep going even when you’re running on fumes.

Implement these 5 steps and your weight loss program will be successful and you will reap the rewards.

 

 

Things To Do To Lose Weight For Good

8 Things You Must Do To Lose Weight For Good

When it comes to things you should do to lose weight, the list can stretch across the continent and back. Indeed, many are good suggestions; however, many will not work simply because they do not focus on cultivating the habits necessary for long-term weight loss.

Considering the cabbage soup diet? Sure, it will work for a few days. Maybe you will lose a pound or even 5, but you cannot follow it forever, and you will likely regain the weight you lost and more after going to back to eating as usual.

To achieve true long-term weight loss, invest your time and effort into learning and mastering the basics, because a strong foundation paves the way to success.

 

Clean The Junk Out Of Your Cupboards

Clean The Junk Out Of Your Cupboards - Things To Do To Lose Weight For Good - Nottingham Personal Trainer

Hungry? That box of breakfast cereal looks delicious doesn’t it? That’s the kind of temptation you will have to deal with every single day when hunger strikes.

The proven simplest way to combat it?

Get rid of all the junk. Anything processed, laden with sugar and unhealthy fats need to be removed. Listen, we know things are expensive, so if dumping hurts finish them off or give them away and then do not buy them again.

Stock your refrigerator with:

  • Fruits
  • Veggies
  • Eggs
  • Lean Meats

Don’t forget to ditch the soda. Soda is the single most harmful “food” we routinely use.

 

Learn Healthy Foods

Learn Healthy Foods - Things To Do To Lose Weight For Good - Nottingham Personal Trainer

Take the time to learn what foods are healthy or else you will not be able to implement or sustain healthy habits.

 

Educate Yourself- Learn Your Caloric Needs

Educate Yourself- Learn Your Caloric Needs - Things To Do To Lose Weight For Good - Nottingham Personal Trainer

Your caloric needs are likely different from the other people living in your home. In fact, if your roomie is a super athlete, they will need more calories, since their body requires extra fuel.

Activity level, age and your body weight all determine your caloric needs, surpassing which leads to weight gain. Use any of the numerous online calorie calculators to assess your needs. Try My Fitness pal.

 

The way to lose weight? The opposite. Create a deficit of calories, about 500 calories less than your daily requirement is advised. Do not restrict too much, too fast, or your body enters a “stingy” mode, hoarding calories as if your life depends on it- this is known as starvation mode.

 

Realize What Motivates You

Realize What Motivates You - Things To Do To Lose Weight For Good - Nottingham Personal Trainer

We all need that one thing that motivates us enough, and gives us tunnel vision to accomplish it.

Motivators to lose weight can be many things, ranging from that sexy guy/gal getting your eye, disease prevention, more energy, staying alive for your kids, or aspirations to look like a role model.

Whatever your motivation is, it needs to be strong enough so that every time you are reminded of it, you get a psychological kick to get in the work.

 

Revamp Your Diet

Revamp Your Diet - Things To Do To Lose Weight For Good - Nottingham Personal Trainer

More than likely, your current diet is crap. Starting today, you need to ignore “conventional” wisdom, (the food pyramid) and forge the way proven to give results.

Make the “base” of your diet vegetables. Different types, all colours and lots of them. Not only are they ridiculously healthy, but you can stuff them to satisfaction and hardly dent your caloric intake for the day. You can’t do that with any other food group.

Of secondary importance are protein rich foods (meat, poultry, and fish). If you’re a vegetarian, you will have to make do with protein rich plant sources, but saturated animal fats are not bad when consumed in the absence of carbs.

To top it off, are fruits, then grains, and non fat dairy in moderation.

 

Learn About Portion Control

Learn About Portion Control

Nobody likes to be restricted, especially when it comes to food. In fact, second to eating the wrong things, overeating is the next most significant contributor to obesity.

For sustainable weight loss, you need to eat measured portions. You will not starve if you break up your meals into smaller portions and eat more often throughout the day but you will kick-start your metabolism. Your body will thank you by feeling like it has a V8 engine.

 

Learn and practice moderation

Moderation eludes many people, but it is essential for sustainable weight loss. It means one bite of cake versus 2 slices, it means indulging in “bad foods” on occasion instead of every day. Moderation is much more of a compromise and not a sacrifice.

 

Set profound diet and lifestyle habit changes

Set profound diet and lifestyle habit changes - Things To Do To Lose Weight For Good - Nottingham Personal Trainer

Consider making habit changes your goal instead of weight loss. Become mindful of what you are eating every day, and start by making small changes in your habits. Substitute healthy options for traditional dessert, order burgers lettuce wrapped instead of with the bun, eat real whole food for at least 2 of your meals daily, and stop drinking soda the list can go on and on.

If you usually spend more days of the week on the couch, get moving! Exercise makes you lose weight faster, besides all its other benefits.

 

Conclusion

If you are feeling overwhelmed with the flurry of tips and trick out there to lose weight, just stick to these 5. Try it for 12 weeks, with nothing else. After that, you will have made inroads to your waist, and then you will be convinced of its efficacy. To your weight loss!

 

 

Weight Loss Tips

Top 5 Weight Loss Tips

 

Weight loss via burning body fat has numerous health benefits. Not only does it improve your physique but it also reduces your risk of developing chronic diseases, increases your energy levels and much more. That’s why in this article I’m going to be highlighting five of the best weight loss tips.

 

Tip 1 – Make Resistance Training Part Of Your Routine

Resistance Training - Weight Loss Tips - Nottingham Personal Trainer

When starting a weight loss program, many people look solely at the exercises that burn the most calories and ignore resistance training. However, if you want to maximize the amount of fat you burn overall, you need to be taking a two-step approach when it comes to exercise and incorporating both resistance training and cardiovascular exercise into your routine.

The reason for this is that resistance training increases your muscle mass. Muscle cells burn six calories per pound per day while fat cells burn just two calories per pound per day. Therefore, the more muscle you have, the more calories and fat you’ll naturally burn, regardless of whether you’re exercising or not.

 

Tip 2 – Work Up A Sweat During Cardio

Sweat during cardio - Weight Loss Tips - Nottingham Personal Trainer

Another common mistake people make when trying to burn body fat is taking the time to exercise but not using that time wisely. They decide to do an hour of cardio per day but then they spend this hour gently walking on a treadmill or cycling on an exercise bike without putting any real effort in. This results in very limited weight loss and very inefficient cardio workouts.

So if you’ve made the commitment to cardio, make sure you’re giving it your all during every session and working out to the best of your ability. If you’re not sweating and not feeling physically tired, then you’re not trying hard enough and need to increase the intensity. Doing this will allow you to accelerate your fat loss results without increasing your workout times.

 

Tip 3 – Add Spices To Your Meals

 

Spices - Weight Loss Tips - Nottingham Personal Trainer

Spices have thermogenic properties and naturally increase the amount of body fat you burn. They do this by increasing your body’s temperature which then requires additional calories to regulate. So if spices aren’t currently part of your diet, start adding them to some of your meals today and give your fat loss efforts a small but notable boost.

 

Tip 4 – Cut Down On Processed Foods

Processed foods - Weight Loss Tips - Nottingham Personal Trainer

Processed foods aren’t only bad for your health but they’re generally much richer in calories than natural foods such as fish, meat and vegetables. Therefore, by cutting back on processed foods and eating natural foods the majority of the time, you’ll reduce your total caloric intake without having to cut back on the amount of food you’re eating.

 

Tip 5 – Stick To Natural Zero Calorie Drinks

Coffee - Weight Loss Tips - Nottingham Personal Trainer

Many people unknowingly sabotage their weight loss efforts by drinking too many liquid calories. Therefore, if you’re serious about losing weight, make an effort to stick to natural zero calorie drinks such as water, black tea, green tea and coffee. Doing this can instantly cut hundreds or even thousands of calories from your daily intake and have a hugely positive effect on your overall fat loss.

 

Summary

These five fat loss tips may seem simple but they’re highly effective. So if you’ve been struggling to lose weight for some time, make sure you start implementing them today and watch the pounds melt away.

Weight Loss goals for 2014?

Weight loss, fat loss and body transformations with Nottingham Personal Trainer

Nutrition is the Key to Weight Loss.

Weight loss or fat loss is one of the most common goals of individuals setting out on an exercise and nutrition regime. To achieve a fat loss good nutrition is the key to success. A combination of healthy nutritious food and a sensible progressive exercise program is your quickest route to success. You do not need to drastically reduce your calorie intake. This approach is usually unsustainable and once the goal weight has been achieved and eating has gone back to original levels all the lost weight is regained, often with some more on top. What is needed is a long term approach of nutritional lifestyle changes.

There are several different approaches that may be taken and it heavily depends on the individual on how well they can stick with the program.

One approach is the ‘Paleolithic’ or ‘Paleo’ diet. The Paleo diet  aims to mimic what our ancient hunter gatherer ancestors would have eaten. A lot of the plants and animals that existed back then no longer exist so the diet can never be 100% accurate. However, eating a diet that consists of meat, poultry and fish, vegetables (try and avoid too many starchy tubers – the veggies that grow underground like potatoes), fruit, eggs, nuts and berries will replicate the diet as closely as possible in this modern age. The paleo diet does not include any grains and dairy.

Another approach is eating what is known as  a ‘clean’ diet. This diet consists of whole real foods with nothing processed or refined allowed. All meals are cooked from fresh raw ingredients. Things to avoid include pasta, sugar and white flour.

Nottingham Personal Trainer has had great success using both of these approaches with clients who are looking for weight loss results. However, one question which comes up again and again is ‘Can you give me some idea for meals?’ With this in mind there is now a whole area  of the website dedicated to meal recipes. Take a look ‘here‘. There are recipes for all courses with more being added every week, so check back regularly.

If you are looking for fat and weight loss and achieving a body transformation in 2014 please get in touch so that Nottingham Personal Trainer can help you achieve your goals.

Want to know more about how personal training with Nottingham Personal Trainer can help you achieve your body transformation then click ‘here‘.

Body Transformation goals for 2014?

Body Transformation with Nottingham Personal Trainer

Nutrition is the Key to a Body Transformation.

Body transformation is one of the most common goals of individuals setting out on an exercise and nutrition regime. To achieve a body transformation good nutrition is the key to success. A combination of healthy nutritious food and a sensible progressive exercise program is your quickest route to success. You do not need to drastically reduce your calorie intake. This approach is usually unsustainable and once the goal weight has been achieved and eating has gone back to original levels all the lost weight is regained, often with some more on top. What is needed is a long term approach of nutritional lifestyle changes.

There are several different approaches that may be taken and it heavily depends on the individual on how well they can stick with the program.

One approach is the ‘Paleolithic’ or ‘Paleo’ diet. The Paleo diet  aims to mimic what our ancient hunter gatherer ancestors would have eaten. A lot of the plants and animals that existed back then no longer exist so the diet can never be 100% accurate. However, eating a diet that consists of meat, poultry and fish, vegetables (try and avoid too many starchy tubers – the veggies that grow underground like potatoes), fruit, eggs, nuts and berries will replicate the diet as closely as possible in this modern age. The paleo diet does not include any grains and dairy.

Another approach is eating what is known as  a ‘clean’ diet. This diet consists of whole real foods with nothing processed or refined allowed. All meals are cooked from fresh raw ingredients. Things to avoid include pasta, sugar and white flour.

Nottingham Personal Trainer has had great success using both of these approaches with clients who are looking for body transformation results. However, one question which comes up again and again is ‘Can you give me some idea for meals?’ With this in mind there is now a whole area  of the website dedicated to meal recipes. Take a look ‘here‘. There are recipes for all courses with more being added every week, so check back regularly.

If you are looking for a body transformation in 2014 please get in touch so that Nottingham Personal Trainer can help you achieve your goals.

Want to know more about how personal training with Nottingham Personal Trainer can help you achieve your body transformation then click ‘here‘.

FASTER Advanced Functional Trainer

AFT Poster a4 Athomas p2resized

 

 

FASTER Advanced Functional Trainer

The next course is being held on 21st/22nd September 2013 at:

The Village Leisure Hotel,

Brailsford Way,

Chilwell,

Nottingham.

Saturday 12-6 and Sunday 10-4

Cost £100 includes 16 REPS cpds.

 

Why FASTER?

When you are looking to find the tools to take your personal training a lot further, you need

something that doesn’t tick the conventional boxes.

 

FASTER first opens your mind to thinking about bones, muscles and joints in a different way, then teaches you systems and processes which will open up a myriad of training options. You will be able to bring new results to your existing clients and attract new business where other personal trainers fear to tread.

 

The AFT teaches you all movements across each joint, with combinations of planes that occur in functional movements. At the end of the course you will be able to use any training tool in anyway, with the skills to challenge the experts view on their own equipment!

 

After completing our 2-day course you will be able to:

 

  • Bridge the divide between functional training and weight loss – an optimally functioning body, performs more effectively and therefore achieves greater weight loss

 

  • AFT techniques are the ideal way to attract the attention of new clients and new business – who wouldn’t be interested in the brand-new tests and exercises you will be doing?

 

  • AFT puts the ‘fun’ back into functional training – it doesn’t necessarily need a gym or any equipment, what it does guarantee is a very varied and enjoyable approach to training which anyone can do

 

  • Create 1000’s of new exercises from any movement and know which ones to use in every situation with any client

 

  • Apply your techniques to any equipment, be it Vipr, TRX, Corestick, Kettlebell or body blade

 

  • Take a functional approach to assessment, training and injury management. In your club or locality, you will be the ‘go-to’ expert and that means clients and other personal trainers

 

  • Achieve results with clients – FAST

 

  • Have an effective system to sell PT

 

  • Design a client-specific training programme to increase functional performance no matter

what the goal is

 

  • Gain instant credibility with clients and charge more per hour

 

This course is an ideal intro to FASTER and it’s thought process and methods.

The  course will benefit PT’s for 1 to 1 and small group training, gym instructors, sports coaches and group exercise instructors working with all sizes of classes.

 

The following is a testimonial from a student on the last course:

The Advance Functional Trainer is one of if not the best course i have been on during my time as a Personal Trainer.

The AFT has allowed me to correctly identify problems in my clients and this has helped me so much in simple exercises such as squats. Being able to see the reason they don’t have enough flexibility and fixing that problem has enabled my clients to use full range of movement in a squat.

The course is very well detailed and Alex is a fantastic instructor and really is hands on to help out with anything that you’re struggling with.

I would recommend any fitness professional who is wanting to progress to attend an AFT with FASTER as the knowledge and benefit you will get from it is second to none.’

Liam Slater, Personal trainer, Nottingham

 

To find out more please get in touch.

 

 

 

Goal setting the SMARTER way.

Have you made a New Year’s resolution to lose weight and become fitter and healthier in 2014? If you don’t want to be one of the 80% of people every year who break their resolution, give up and slide back into their old ways after a few days or weeks then you need to plan for success.

The best strategy for success is to set goals. Well defined goal setting will help you develop your plan and motivate you to stick with it. How well a goal is defined can be tested by applying the following checks to it. Is it:

Specific
Measurable
Agreed
Realistic
Timed
Exciting
Recorded

This check list is remembered by the mnemonic  ‘SMARTER’.

Specific
Be specific about your aims. A goal of losing weight and getting fitter is far too vague. Be specific with your targets. I will lose 2 stone in weight or I will complete a 10k fun run are specific goals.
The more specific you are about your goals the more real they will be to you.

Measurable
The two goals mentioned above are both measurable. The scales will show the weight loss and when the finish line is crossed in the fun run the 10k goal will have been achieved.
If your goal cannot be measured it will be very hard to see progress being made and to know when the goal has been achieved.

Agreed
Don’t go it alone!
Agreeing your goals with someone else will motivate you to achieve them. Enlist the help of your husband, wife, partner or friend to encourage and motivate you.
Not agreeing your goals with someone else will make you less likely to own the goal and feel  less obligated to achieve it.

Realistic
How realistic are you goals?
If your goal was to run a 10k road race and you have never run before then entering a race which is three weeks away would be totally unrealistic. However, a race which is 16 weeks away would be achievable and a much more realistic goal.

Timed
Set yourself a deadline to achieve your goals. Using the earlier example the two stone weight loss might be for a wedding in six months time. If your goals do not have a time scale it will be very easy for you to put it off or ignore it altogether.
Giving your goals a dead line will mean they have status and priority.

Exciting
If your goals don’t excite you then you will never commit or be motivated to reach them.
Doing something you enjoy that gives you a buzz is always easier

Recorded
Write your goals down, doing this will fix them in your mind so you can commit to them. Better still write them down and give them to someone else. This will act like a contract which makes it harder for you to back out. A goal on paper is worth far more than one in the head.

Using this approach to goal setting will greatly improve your chances of making your new years resolutions a success.