Weight Loss Secrets from a St Johns Wood Personal Trainer
If you want to lose weight because you are tired of being overweight, you need an effective program. Even if you think that you will never get the body you want but if you use the right type of support you can have it.
Why Is It So Hard to Lose Weight?
For most of people, losing weight looks like an uphill battle. Not being able to lose weight is very frustrating but there are some primary causes that can make this a problem.
The first reason why the plan that you follow is not adapted for long term weight loss. We find this problem with diet and more particularly with almost all popular diets which can help you to lose weight during the first weeks or months but after this period you’re not going to be able to continue following them because of the restrictive nature of diets.
You begin gaining back the weight you lost as soon as you quit following their strict rules because diets don’t require you to make any lasting changes. Additionally, some diets can cause you to gain back more weight than you lost once you stop following them because they require you to eat only a small quantity can throw off your metabolism.
Not having support is another common cause of the struggle with weight loss. Many studies found that the odds that people reach their goal is very slim when they don’t have ongoing weight loss support.
How Can You Reach Your Weight Loss Goal?
If you join our Personal Training Program, you can avoid the issues that hold most people back from losing weight. Nutrition is a big part of our program and we focus on helping you make lasting changes and these changes will help you to lose weight and keep it off.
You will have the support that you need to make your pursuit of weight loss success because our workouts are a dynamic mix of cardio and resistance exercises.
Sign up to the Personal Trainer In St Johns Wood and transform your body!
Can Resistance Training Help To Tone?
Blog By St Johns Wood Personal Trainer Imran Ilahi
Many people have been told that the way you do resistance exercises needs to change depending on your specific goals and that if they want to tone their bodies, they have to carry out a large amount of reps with light weights. However, this advice is incorrect because there is no difference between building and toning muscle. People build muscle and also get their body fat percentage down to a low level and it allows them to achieve a lean and toned look.
Muscle takes up less space than fat (fat takes up to about 25% more space than muscle) because muscle is compact and if you add it to your body you will look lean. Most of the time people don’t push themselves hard enough during their resistance exercises and this the reason why they are not able to get toned bodies they wanted. All type of resistance exercises will help you to add your muscle mass during the first couple months of working out but after it will be more complicated.
You have to begin by using heavier weights if you want your body to become attractive and toned. However, you will be unable to tear down your muscles regardless of how many reps you do if you do all resistance exercises with 3 or 5 pounds dumbbells.
You have to use 3 sets of 8-12 reps for resistance exercises even if you can adjust based on what you feel works best for you. It means that you have to use a heavier weight when you’re able to use good form and finish every rep of every set.
Make the most of your workouts with a St Johns Wood Personal Trainer
Most of the population live in a high-pressure environment and we have to make daily choices among things which are absolutely essential and those which are just fluffy wishes.
Most of the time making exercise happen falls to the side-lines in the rush even if it is a thing that we need to do.
Often, we hoped that a pill exists that would help people to lose weight and keep it off or we think to skip meals in order to make it up for the skipped workout. However it doesn’t work like this because you have to make the workout happen if you want to lose weight or maintain weight.
You have to ask yourself the following question: are you planning to start working out or are you already in a fitness routine.
You have to know how long you need to work for and how hard you should push yourself during resistance exercises if you want to maximize the results you get from your workouts.
But How Much Time do I Need To Spend In The Gym?
You have to understand how long your workouts are going to last when you plan a new workout program. Amongst the several different sources that can provide information on this topic, some can be discouraging.
Many people think that they have to spend more time in the gym if they want to lose weight because they read these things in magazines or websites. You don’t need the pressure of trying to work out two hours at a time, it’s the last thing that you need because getting into a routine is hard enough.
Many people are deterred from ever getting started because they think they will have to require long sessions in the gym if they want to lose weight. However, the quality of your workout is more important that the quantity.
A lot of clients talk about how they would work out for long stretches but finally they don’t obtain the result that they wanted. However, the weight starts to come off when they begin to do workouts.
Most of the time people allow themselves to slip into autopilot mode when they work out for long amounts of time because they are not able to keep their focus and intensify at a peak level.
You have to push yourself for the whole workout instead of going along at a comfortable pace on a treadmill if you want to maximize the number of calories you burn during a workout.
Moreover, your body is going to adjust to your routine if you slip into autopilot and you’re going to burn even fewer calories regardless the many hours that you spend in the gym and you won’t see the results that you hope.
Here are some solutions to these problems:
- A group setting and the presence of an instructor is the best for workouts because it allows everyone to stay focused on the workout.
- People are able to push themselves to the end when they know how long the workout is going to last.
- Because you need to regularly set new challenges you do to vary the exercises and structures of our workouts because you will decrease the effectiveness of your workouts if you’re bored.
If you are fully focused and pushing yourself for every minute, you will be very satisfied with the amount of progress you’re able to make even if 3 hours a week may not sound like much.
How To Get ABS
You have to ask yourself what are your goals. It doesn’t matter who you are, where you come from or how in shape you already are.
Most of people have one or both of the following goals:
- “See my abs” “Tone my stomach” “Get a six-pack”
- “Have more energy”
To reaching these goals you have to know some key points. Market researchers have spent small fortunes testing and advertising hundreds of products and diets to help you reach that goal.
There is a lot of misinformation floating around because of the advertising done in relation to both of these topics. Therefore, you have to learn the real facts about abs, foods you can eat.
Question #1: How Can I Sculp Some ABS ?
Abs are the ones targeted by the most misinformation among all muscle groups. Most of people want to tone abs to show off.
Here common myths about getting definition in your abs…
- “I need to isolate my core muscles to unfold my sixpack!”
Abs are as much about what you eat as the types of exercises you do even if there plenty of products that claim you can get great abs by doing daily 5 minutes workouts. No amount of crunches or flutter kicks will give you the definition you want if your body fat is above a certain point.
- FOR MEN: You have to get down to at least 15% body fat if you want to see your abs and at this point you’re still not going to have completely ripped abs. Your abs will be completely defined when you will be between 6% and 10% body fat.
- FOR WOMEN: Your abs begin to be visible around 18% and fully defined around 10-12%. However, women have to be careful because it’s not healthy for a woman to sit beneath 15-18% body fat because it can involve issues with female hormones.
- Anyone can get the same look with the same exercises!
However, body fat percentage doesn’t really mean something because two people can follow the same program and abs workouts but still end up with stomachs that look different.
It’s better for you to focus on your weight loss and improving your overall strength instead of getting caught up with worrying your abs.
- By performing daily crunches and planks I will get my six pack!
You have to vary the abs exercises that you do because taking a balanced approach will help you get the best results. if you repeat only those ones over and over again you’ll eventually train your stomach muscles to adjust and stagnate even if you feel the burn from certain exercises.
Conclusion: You have to get a meticulous nutrition and decrease overall body fat if you want so see great abs. there isn’t a secret recipe to have the same abs like Daniel Craig or Brad Pitt, you just have to focus on being the best you can and you will see the results on your abs.
Question #2: How Can I Nourish My Body To Increase My Energy ?
Everyone wants more energy.
Many people buy energy shots and become hooked on these drinks. However, everyone knows that these sources of energy do come with a price.
You will become addicted to caffeine but moreover if your body develops a tolerance to caffeine you will have to endure withdrawal symptoms. Some people reach for a sugary snack when caffeine doesn’t quite do the trick. This type of drink helps you by giving you a quick boost but most of the time it’s very short and they can lead to a crash that will leave you feeling more tired than before. Moreover, it can ruin any weight loss progress you’ve made if you have to keep eating these.
You have to know that hitting a slump in the middle of the day is actually normal.
A decrease of blood sugar levels after a lunch consisting of processed carbs or a bad nights sleep can cause this feeling and there are healthier ways to deal with it than pounding energy shots or chasing a sugar high.
Giving your body real fuel which should take the form of protein and fiber is the key to boosting your energy naturally. It will leave you a sense of feeling full and provide younatural boost of energy boosting sources of fiber include:
- Oranges
- Grapefruit
- Raw almonds
- Raw walnuts
Hardboiled egg can be a convenient source of protein and if you need to add a source of fat to the mix, it’s better to choose olive oil or avocados. Moreover you can use dark chocolate which is a natural energy and mood booster because flavonoids in dark chocolate can actually be beneficial. However having more than a square or two will go from giving you a natural boost to adding more calories than you’d like to your daily count.
It’s a good idea to cap off your protein and fiber snack with just enough dark chocolate to satisfy your taste-buds but you have to avoid to scrap down square after square of dark chocolate.
The most important point that you have to consider is the exercise because it’s the best way to combating the mid-day crash. You get oxygen and your blood flowing again when you take the time during the day to practice a few minutes of quality stretching, jumping jacks or other light cardio exercise.
Joining A Gym to lose weight?
Being Overweight not only negatively impacts your health but also decreases your self-esteem and image. Moreover this condition can actually cut your life short.
However, it’s possible for you to take control of your weight and make a real change regardless to the significant downsides related to it. Even if it’s difficult to lose weight, you can do something with the right program and support.
Joining a gym seems to be the natural course of action to take if you want to lose weight because it will give you access to a place where you can go and burn calories. However, people don’t make any real progress after they sign up at the gym. When they think that it’s going to solve all of their weight loss problems. It’s even quite surprising that so many people still struggle to lose weight with all the equipment that you could want to use at gym. However, joining a gym is one thing but is not a guaranteed way to losing weight.
When you sign up to become a member of a gym you won’t ask someone to show you how to use the equipment and therefore you will be stuck on your own trying to figure out what you need to do to use them. Moreover, you will have to determine what combination will help you burn as many calories as possible. Therefore, the odds of you being able to make the most of every workout are not in your favour because effective programs take a long time to put together the perfect combination of exercises.
Even if support of other people seems like an issue that you can overcome with enough willpower, many studies have found that’s not the case and when your joining a gym you won’t have this support.
You need to look into what a Personal In St Johns wood can do for you if you want to have a good weight loss program that’s not going to let you down, instead of spending money on a gym membership.
What are the Pros and Cons of Hiring A Personal Trainer?
You need to have a clear vision of what you are willing to sacrifice for. Your goal and dreams need to be clear. However; it’s easy to get frustrated which can get in your way and completely knock you off track. If you’re working out on your own. Most of the time when you begin to miss one workout, it turns into a cycle. Finally you skip more and more workouts and it can completely derail you from any weight loss progress that you had already made. If you stop your workout definitely the weight that you had lost would creep back. To avoid this situation you have to be active on a regular basis.
When an obstacle gets in your way, you have to make sure that you have support to keep you accountable. Moreover, you will be able to work through some people if you have someone who can support you with these problems and therefore stay on track instead of getting completely derailed. This support can be found by hiring a fitness professional such as a passionate Personal Trainer. A PT is a coach which role is to ensure that you return on track when you feel like things are getting too difficult for you to handle.
Paying for help of this type of person normally doesn’t turn out to be as appealing as it sounds on paper even if it’s natural to think that a personal trainer is going to be able to help you get through all the problems that inevitably accompanies trying to lose weight.
Most of the trainers have very little experience and its first reason to work with a personal trainer doesn’t seem that great at first. According to a study on the fitness industry most trainers have only been working out with clients for 12 months or less.
Therefore, they may not be able to help someone reach their weight loss goal and staying on track because they don’t have a thorough understanding of all complexities.
Moreover, there is no assurance about the return on investment you are making. It seems to be a natural characteristic of his type of professional however a lot of them are able to keep clients simply because they socialize with them. Some clients enjoy that but the issue is that it means they burn far less calories during their workouts and as a result their weight loss results are limited.
How often should you workout?
You have to make the correct choices which will support your weight loss because this pursuit is not something you can only think about every now and then. Your fitness doesn’t need to consume all your life even if it needs to be a priority.
Weight loss involves a real burden on your shoulders and it’s one of the reasons why most people fail on long term success by dieting. Most of us hit a point where we simply fall off track because we find a balance between this burden and life’s other responsibilities. Moreover, even if people try to work out on a daily basis this approach ends up backfiring regardless to good intentions and their willpower to lose weight.
A Workout Routine That’s Maintainable
If you take a disciplined approach and workout every day it will be more effective in your weight loss than deciding to suddenly go from no working out at all. You need to plan your workout routine to fit your weekly responsibilities to avoid failing with your consistency.
How To Get The Most Out Of Your Workout
You’re probably thinking that three workouts a week is not going to be enough to help you lose a significant amount of weight. Even if you like a weekly rhythm of exercises. You will shed the pounds you want to lose as long as you make the most of every workout even if that would be true you didn’t get much out of your workouts.
You have to keep your intensity high if you don’t want to waste a workout. You’re not going to end up getting as much out of it if you start to slow down during your workout and you won’t fully push yourself because its taking longer for you to progress during future workouts.
The majority of us discover that it’s intense to fully push yourself when you’re working out alone. It’s easier to maintain a peak intensify during a workout when it’s led by a Personal trainer from our studio, Results Fitness London.
Don’t Forget About Weight Training
Because cardio is important for burning calories it’s easier to only focus on cardio during a training session. Although, to reach your weight loss goal, resistance exercises are also important because they will make you mentally stronger and benefit your body in several ways. Moreover, it increase self-esteem in your ability to accomplish your weight when you will see yourself get stronger.
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