Many people are unhappy with their body shape and most people will think it is just about loosing weight.\u00a0<\/p>\n
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However, as a Personal Trainer I would always ask this question, what is most important to you? Loosing weight but all your clothes are still snug and your belly is no smaller and your body remains flabby and untoned OR weighing pretty much the same but being inches smaller across the waist, hips, bottom and thighs and feeling firmer, much leaner and healthier.<\/p>\n
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Unless someone is seriously obese then I would always choose inch loss through fat loss over weight loss alone.<\/p>\n
This month\u2019s topic from me is about what your body is made up of and what happens when we loose weight. Before I start to discuss weight loss with any of my clients, I like to do a ‘Bodystat 1500’ test – this will show me what a body is made up of; how much fat, muscle, water and bone. By knowing this I can work out on an individual basis whether the priority is to loose fat or gain muscle mass. I can also work out how many calories a day their their body needs (Basal Metabolic Rate) and how well hydrated they are.<\/p>\n
You can have two bodies that look the same and weigh the same but the composition can be very different. Someone can have a BMI of 30 (overweight) but have lean muscle mass of 60% – and fat weight which is in the ideal range – this means the extra weight comes from muscle and not fat, in this case this client does not need to worry about weight loss or fat loss.<\/p>\n
Yet another client weighing the same with the same BMI may only have 30% lean muscle mass and a fat % outside the normal range, this would mean the extra weight comes from fat and not muscle – in this case I would prescribe exercise to encourage lean muscle gains and a diet aimed to support muscle growth, fat loss and overall weight loss.<\/p>\n
When we loose weight through calorie reduction alone, we also loose fluid, muscle and lastly fat. In fact to loose one pound of fat – you must burn approximately 3500 calories over and above what you already burn doing daily activities. That sounds like a lot of calories and you certainly wouldn’t want to try to burn 3500 calories in one day. However, by taking it step-by-step, you can determine just what you need to do each day to burn or cut out those extra calories. I would encourage some form of hot, sweaty exercise everyday.<\/p>\n
When it comes to weight loss, what matters is burning more calories than you consume. If you start with an exercise programme and eat the same amount of food you will loose some weight, but after a short time your body will adjust to less calories and you can plateau, or even worse, start to regain weight.<\/p>\n
Making better food choices, like reducing sugar and refined products, will have a big impact on fat loss. Combine that with some intensity training, some walking, swimming, weight training and you will see both fat loss and weight loss and most importantly body shape changes.<\/p>\n
And the harder you work the more calories you’ll burn overall. The bonus to adding exercise to a healthy eating programme is exercise will encourage development of lean muscle, making our bodies firmer, leaner and much healthier.<\/p>\n
Now the weather\u2019s cooling down a bit you have no excuse not to do the exercises I\u2019ve set for October:<\/p>\n
(You have the maximum of 20 minutes to complete this workout – warm up for approx 5-7 minutes before starting.)<\/p>\n
5 Burpee’s<\/p>\n
5 Jump your feet to hands (stair climber)<\/p>\n
5 Press-ups<\/p>\n
5 Squats<\/p>\n
5 Lunges<\/p>\n
Now rest for 30 seconds a do it again. Aim for 10 rounds as fast as you can, make a note of how many rounds you do and in what your time was, you may not complete all 10 rounds within 20 minutes, it doesn’t matter. Aim to get better every time you do the circuit and aim to complete it for 3-4 times a week to see a noticeable change in your body shape.<\/p>\n
Remember to consult with your GP before starting any new exercise programme and cool down and stretch after your workout.<\/p>\n
Remember ‘Train wiser not longer’<\/p>\n
For more info call me on 687 030 047 or email jojofrance_69@hotmail.com<\/p>\n","protected":false},"excerpt":{"rendered":"
Many people are unhappy with their body shape and most people will think it is just about loosing weight.\u00a0 However, as a Personal Trainer I would always ask this question, what is most important to you? Loosing weight but all your clothes are still snug and your belly is no smaller and your body […]<\/p>\n","protected":false},"author":1,"featured_media":1467,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[14,1],"tags":[],"class_list":["post-1466","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-fitness","category-uncategorised"],"yoast_head":"\n