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Even if you see a PT 3 times a week, that’s only 3 hours spent training. What about the other 112 or so hours during which you are awake but not training? What you do on your own will have a huge impact on how well you do. Yes your trainer can tell you what to do, but you still have to do it! Whether going for a six-pack or just trying to be fit and healthy, all the exercise in the world will be futile if you are not eating well. It’s easy to fall for the latest fad that you read in “Heat” magazine, but eat like a caveman (or woman) and all will be well. Lean proteins, vegetables, low GI fruit and whole grains are the way forward. Plus, once you start to eat healthy, you can eat waaaaayy more!
It’s all good and well saying “I want to be a size 10”, but it’s a bit vague. Try to be specific and direct with your goal setting. If you have a goal that is way to big to think about, like running your first marathon, then break it down. Set goal 1 for a 10k run in, say, 8-12 weeks. Then think about a half-marathon. Then plan for the full marathon!
If your car is broken, then would you try and fix it yourself? Getting fit can be a very complex physical and emotional undertaking, so what makes you think that you can do it yourself? Did that method work last time? Exactly. The hourly rate may seem high, but it’s the work outside of the sessions, the planning and nutritional assessments that takes ages. get professional help. It’s also expensive because of all the psychological damage our clients inflict on us!
No matter what you read in the media, this is the absolute maximum amount your body can lose, be happy and keep it off. Any more and bad things, both hormonally and mentally will happen, meaning that when your fad is over, you will just put all that hard earned weight back on.
Muscle mass is vital not just for weight loss but also for a healthy, fun life. Lean muscle begins to decline as we get older, yet it is what we need to move properly, be active and also to burn energy. It connects our joints and allows movement. Lean muscle even burns energy at rest, so go on – get strength training.
Unless they are a stepping stone onto better types of exercise, or you are coming back from injury, step away from the machines. Free weights and body weight exercises will test your body in a much more functional way, working more things at once, getting faster results. They are unstable, functional and challenging. You sit down all day in the office right? So why would you go to the gym and sit down on a weights machine??
Your body will only adapt if you place it under just a bit of stress. If you are on a treadmill strolling along then you are wasting your time. You need to be out of breath and at least a little sweaty to get fit and burn enough energy to make a dent in those fat stores.
Doing cardio then weights? There’s no need. Unless you are training for something very specific, like a 10k, then to get fit try to combine weight and cardio together. Superset (alternate upper and lower body exercises with little or no recovery) and then do short bursts of cardio. Done in the correct way, the weights alone will get your heart rate up This is called PHA (peripheral heart action) and it’s a winner. This is possibly one of the best fitness secrets there is!
Always start a routine with large, compound movements, like squats, rows and push ups. Do the smaller muscles last. Why? This is because those smaller muscle help the big muscles do their work. If you tire them out early, then they will fail in the compound exercise before the big muscle gets a chance to be tested.
When you train, you actually damage muscles. They then repair and improve in rest. So make sure you have a few days off every week. Also make sure that you are not too stressed out and are getting enough sleep. Too much stress and too little sleep = fat storage and possible future disease.