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I come in contact with many people who often tell me their exercise program doesn’t seem to be working. It is very common and I thought I would discuss the reasons why this may be happening.
Have you been exercising a few times a week for a couple of months and not seeing any results? The problem lies in what you are doing and how you are doing it.
Now when my car needs maintenance I don’t get under the bonnet of my car and try to fiddle around what the “whatsit” and the “thingy”, I take it to my friendly mechanic and let him get dirty and sweaty and fix the problem. This is the same approach you should be taking to your fitness regime. Don’t think that you need to know all the in’s and out’s of an effective exercise program, enlist the help of someone who knows what they are doing. A Personal Trainer is generally your first port of call. Don’t be afraid to shop around either because unfortunately not all trainers are created equal. If you want to lose body fat, find the trainer who can help you. Ask for recommendations or ask to speak with clients and gauge their response. I know this seems like a effort but going off some of my clients experiences with other trainers it is well worth doing your homework. I strongly recommend that once you have selected the appropriate trainer for you, follow their advice and if your budget allows, have at least 3 sessions. New Outlook Fitness has an introductory package of 3 sessions for $79. It is a perfect way to gain knowledge and get into a formal routine.
Now that your trainer is sorted you need to make adjustments to your diet. I’m sure you were all waiting for that one. With my 10 years experience in the Fitness Industry, I can safely tell you this is the stage that everyone dreads, including me! I have many people willing to train 7 times per week to forgo making any changes to their diets, it’s crazy what some people will do. Unfortunately, if you’re not willing to change what goes in your mouth you re going to be struggling with your weight for a loooooong time. Small adjustments are vital, work on cutting things out gradually. A nice easy place to start is the liquid calories you may be over indulging in. Say you drink cans of V, redbull, Coke, or Juice throughout the day if you swap the fizzy’s for water you can save up to 300 calories per drink! Plus your getting hydrated instead of dehydrated with all the excessive caffeine found in many energy drinks and soft drinks.
Let’s attack the type of exercise you do. This is also a vital component in the cycle. It’s a good place to start off somewhere basic and where you feel comfortable. You want to think about how much time you have and what you can do in that time. All my clients know that I’m a big fan of harder, faster shorter workouts vs Long, easy, time consuming ones. You can really get a lot done in 30mins. All you need is some free weights or something with weight that you can hold. Choose exercises like lunges, squats, push ups , planks, rows, pull ups, presses and twists. They are all movements you need to do on a daily basis therefore it makes sense to train for this. The last time I saw the need to sit down and extend my legs out in front of me with weight attached (like on a leg extension machine) was um…NEVER! Same goes for the ever popular ab crunch machine- keep using them if you want your stomach to look larger and protrude out! You want to try to do your exercises in a circuit style for 15-20 reps and try to get through it 3 or 4 times (if fitness and weight loss are your goal). If you exercise this way you are getting a cardio workout as well as a resistance workout at the same time…Why is this better than moving for one piece of equipment to the other? You burn more calories and you save time. You also need to make sure you aren’t just focusing on one type of activity. Mix it up! If you just run, you aren’t getting stronger -you’re just getting fitter and same goes for only lifting weights you need to incorporate cardio somewhere. That’s why the circuit format is a winner. It’s the best of both worlds.
Some other useful tips:
– Don’t do the same workout as someone else. I see a lot of women doing the same workout as their boyfriends/husbands/male work colleagues..Female’s don’t need to train the same way as males, WE ARE DIFFERENT. We can still be strong and fit but we have a whole different hormonal makeup
– Dont focus on your weight all the time. Put a tape measure around your waist, if you are training right you will see changes in this measurement within 4 weeks.
– Try to change your program/routine often. Your body adjusts very quickly. We are humans not robots
– Eat enough calories, too few and your body will not allow you to lose its stored fat. Never eat under 1200 calories per day
– For Fat Loss exercise 4-5 times per week, General fitness 3+, Strength 3+ All for at least 30mins
– Get some sleep (8 hours per night) and have at least 1-2 rest days from exercise. Do a light walk on your days off. Back in the day, our ancestors moved a minimum of 3 hours a day. Balance is the key.