If you want to lose weight or start strength training, it can often be confusing where to start. In this blog we will briefly explore the key steps to moving forward to getting great results on a consistent basis.
The first step is to be open to change, that you recognise and want to make an improvement. You should have an honest assessment of the current situation and acknowledge to yourself where you are at and where you would like to be.
Key points here are:
· Positive mindset is critical.
· Growth mindset. Be open to learning and not having a closed mind.
· Compare yourself to nobody but yourself. Always remember:
“Fitness is not about being better than someone else….It’s about being better than you used to be”
When starting out, getting weight loss results will be determined by the habits you build with food.
· Calories are king. It’s a relatively simple equation: calories in (energy in) versus calories out (energy out). If you take in more calories than you use up, you will put on weight, if you use up more calories (energy) than you take in, you will lose weight.
· Eat loads of vegetable and fruit.
· Keep protein high, this is essential for any physique related goal. In general at least 1 gram of protein per pound of bodyweight
· Watch your portion size. You maybe eating the right foods, but if you are eating too much, you will be taking in too many calories and you will put on weight.
· Eat wholemeal products rather than white processed food.
· Drink loads of water.
· Get used to doing it 7 days a week, not Monday to Friday. You could do great during the weekdays, but blow it all on the weekend.
· Ideally track your calories. Find a method that works for you: meal plan, “My Fitness Pal, food diary etc
3. Strength Training/Activity:
· Learn how to lift weights properly. Get proper coaching. If you do it incorrectly at the start, you are making things more difficult for yourself and bad habits will stick with you. Weight training is a skill that needs to be taught. A personal trainer can really help you do it safely and do it right.
· Move. Walk at least 8,000 steps a day. This is not exercise or training, this should be mandatory for a healthy person and should be the bare minimum every day.
· Aim to do strength training for at least 45mins 3x times per week.
What gets measured, gets managed.
· Track your bodyweight. Ideally have breakdown of % Body fat and muscle mass, as your weight may not be decreasing as much as you expect due to you putting on muscle if you are weight training on a a consistent basis.
· Measure chest, waist and hips. Take body pictures so that you can see your progress
· Get a Personal Training coach. Accountability is everything. If you are only answering to yourself, you will eventually start making excuses and justifications when things get hard and you start easing off or get lazy.
By focussing on positive mindset, watching what and how much you eat, and doing strength training you will get great results.