Belly fat is a stubborn addition that diminishes health and reduces life expectancy. See Best Practice PT before it’s too late to reverse. As one of our members said, “I didn’t want to be your typical guy with a beer gut in his 40’s”. “I started because 12 months ago I was conscious of my belly fat, high cholesterol at 6.2, high blood pressure and my doctor said to start exercise. Amazing results with BPPT lost 10cm on my waist by training 5 times a week and giving up the booze.” Craig Craig’s results can be yours with a lot of commitment, regular training, diet changes and a decision to avoid the middle age spread.
When I first decided to start a personal training business after almost 20 years of personally being pretty active and 7 years of formal university study I got laughed at. It was because I didn’t present as the archetype this person was expecting. Don’t get me wrong, I was fit but not buff or huge. I also didn’t have a crew cut or any visible tattoos. I protested somewhat defensively that perhaps not everyone wanted Arnold to train them and that some people were looking for an intelligent and thoughtful approach to simply getting healthy. I figured my 7 years of study counted for something! This experience led to my university qualified coaches only approach when hiring and the idea that we just could fit a niche and be known as the ‘thinking person’s PT’ by delivering a smart training experience.
The fact that your muscles can virtually ‘eat’ your fat is a fun fact of fitness training. Think of muscles as a machine and your fat as the fuel. This is pretty darn close to the perfect metaphor. If you have no or minimal ‘machinery’ in your body then you have no requirement for fuel, which means any fuel you have lying around (and most of us have plenty!) will simply stay there. Not cool! Remember also that muscles are the reason you can move well. No muscles equals no movement which equals no life. This is why you must maintain muscle mass as you age because your quality of life is directly tied to it.
What you do outside the gym is as important, if not more important than what you do at the gym. There are 168 hours in a week and even if you workout for 3 hours per week you still have another 165 hours that will either help or hinder you. So, if you are serious about getting great results you will adjust your lifestyle to support the exercise you are doing in that gym. You need to make sure you are staying active in general, eating well and recovering well to ensure that you get a great return on your time, energy and financial investment in the gym.
At Best Practice PT we focus on process to put together the most appropriate program or approach for you. And what makes it appropriate will depend on factors like your goals and where you might be currently lacking. This is where your individual assessment comes in which fits into our seven-step process. We leave nothing to chance by respecting the holistic nature of fitness improvement as it is essential to every successful change program.
If you’re trying to lose fat because you know it is unhealthy and to be honest doesn’t make you feel good ADD THESE: 1. Burn up more energy than you take in which comes from a healthy metabolism, moderate food consumption and an active body 2. Lift weights to gain or maintain muscle mass as this is what powers your metabolism 3. Get plenty of sleep because rest is vital to a healthy functioning body 4. Drink plenty of water to keep hydrated so your blood can transport energy to your muscles and waste your exit pathways efficiently 5. Take appropriate supplements to boost an already solid diet because no-one is perfect Now- SUBTRACT THESE: 1. Junk Food 2. Cheat Days 3. Alcohol 4. Late Nights 5. Excuses
Top 4 reasons you’re not losing weight #1. You are simply consuming more energy that your body is using. It can be a real eye-opener to know for example that it takes a 14 km City to Surf to burn up the energy of 2 big macs. #2. You may be losing muscle by not incorporating strength training. Muscle growth increases metabolism and has the happy benefit of burning your own body fat. Cool huh! #3. Without 7 to 9 hours of proper sleep, the best exercise and nutrition approach can fail to improve things. #4. Cheat days- just one of these a week can undo all the good you’ve done for the rest of the week. week.
You’ve no doubt heard of the 80/20 rule before. Exercise accounts for 20% and diet accounts for 80% of your results. Here’s what to do: a) burn more energy than you consume. Admittedly this is sometimes hard to define! b) eat more foods that stabilise your blood sugar to reduce cravings and overeating. Avoid added sugar and the many versions of it c) prioritize high-quality protein and vegetables at every meal even breakfast! d) organise your environment for success, plan out your grocery shopping each week and also your meals. e) Avoid ALCOHOL. It will not only add unwanted calories, it will weaken your resolve and add no nutrients to your daily requirement. f) Go easy on so-called CHEAT MEALS. The general concept of “cheat” meals and “clean” eating can lead to guilt and general negativity around what should be a celebration and an opportunity to deliver health and vitality at each meal.