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Weight Loss, What Personal Trainers Want You to Know

Joseph Coupal - Thursday, May 10, 2018

FieldHouse, Sudbury, MA Weight loss is one of the most common fitness goals personal trainers deal with. The reality, however, is that not every person who seeks to lose weight ends up reaching their goal. Often times, that’s because people striving for weight loss don’t go into it with the right mindset or information about what really works when it comes to shedding fat and building muscle.

Here’s what trainers want you to know about dropping pounds, plus what successful weight loss looks like from their perspective.

RESULTS TAKE TIME, AND IT’S BETTER THAT WAY

You probably already know it can take a while to see the benefits of working out and eating healthy, but knowing something and accepting it are two different things. Many clients will join a fitness program only to terminate too soon. Think about it this way: The weight that you might want to lose didn’t get there in one day, so we know that it won’t come off in a day.

Plus, there’s the fact that losing weight really quickly isn’t a great idea. The faster you lose weight, the more likely it is to come right back (plus some) when you stop dieting. When you lose weight too quickly, you also decrease your body’s metabolism, meaning that you burn fewer calories. When you have reached your weight goal and go back to a normal, healthy diet, you may have decreased your metabolism so much that even a ‘normal’ diet will make you gain weight fast. That’s why slow and steady is the best approach, which means 1–2 pounds of weight loss per week maximum.

YOUR “WHY” IS AS IMPORTANT AS YOUR “HOW”

Having a plan for how you’re going to lose weight is great, but there will inevitably be moments when your motivation wanes. During those times, the reason you want to lose weight in the first place becomes even more crucial. Ask yourself: Why are you doing this? Is this doctor-ordered for your health? If so, why would you follow those orders?" After all, most people know what they should be doing: Eat more broccoli and less sugar, get eight hours of sleep, exercise or be active for about 20 minutes a day. To actually make those lifestyle changes that will affect your body composition requires a big “why.”

Whatever it is, no one’s goal is really the number on the scale. Get to the real why and make yourself conscious of it daily.  However you do it, the more you focus on the specific reasons you want to lose weight — the ones without numbers attached — the more likely you are to stick to it.

WHAT WORKED FOR YOUR FRIEND MIGHT NOT WORK FOR YOU

It’s easy to get caught up in trendy workouts, diets and wellness trends, thinking they could be the answer to all your weight-related woes. Someone will see what’s working for their friend and think that they need to be doing the same thing. That’s great but that doesn’t mean it’s the only way to lose weight or meet your goals.  Instead, it’s better to figure out a plan that capitalizes on the healthy eating and workout habits you may already have. It’s important to realize that weight loss and nutrition are extremely individual and it’s OK to follow your own set of rules — within reason, of course.

CRAZY-HARD WORKOUTS AREN’T REQUIRED

You might think the harder you work out, the faster the weight will come off, but that’s not necessarily true. Don’t sign up for the most challenging boot camp in town with a goal of totally burning off your bad food choices. This is a recipe for injury and burnout. Instead, find fitness activities that you enjoy and stick with them. If fitness is viewed as fun and something you look forward to, then there is no limit to how long you can maintain it.

RESISTANCE TRAINING WILL MAKE A BIGGER DIFFERENCE THAN CARDIO

It’s a common misconception that to lose weight, you have to do a ton of cardio. By mainly basing your weight loss on lifting weights and eating healthy food — and not just on lots of cardio and a super low-calorie diet — you will permanently increase your base metabolism, meaning that you will burn more calories every second of the day, even when you are not working out. As you build more muscle mass and your metabolism increases, it will become easier and easier to lose weight and to maintain your weight loss. Of course, cardio isn’t a bad thing, and it deserves a place in your routine no matter what your goals are, but perhaps a smaller one than you might expect. Resistance training and good nutrition are more effective for long-term results.

THE PEOPLE YOU SURROUND YOURSELF WITH MATTER

Having a community to reach out to can make a world of difference, and while you might not be able to control your family’s health habits, you can certainly make an effort to spend time with fitness-minded friends. Don’t forget that you are the culmination of the five people you hang around with the most, so be sure to seek out friends who are already living that healthy and fit lifestyle. The bottom line is that no one does this alone.

PLAN HOW YOU’LL END YOUR WEIGHT LOSS

One of the most common weight-loss mistakes is not having a plan for what to do after you reach your goals. Most people either keep following the same diet they used to lose weight or end up going back to how they ate before their weight loss. Neither choice is ideal. Instead, don’t think of your weight-loss journey as being done until you have managed to keep your goal weight for at least a month. How do you do this? After you reach your weight-loss goal, slowly start adding a little more (healthy) food into your daily diet. Finding a calorie intake that allows you to keep your weight stable is just as much a part of the weight-loss process as shedding pounds.

IT’S BETTER NOT TO HAVE WEIGHT LOSS AS YOUR PRIMARY GOAL

You might be thinking, "What? How can this not be the goal if it’s why I’m training?” Easy. Strive for athletic and wellness goals such as completing a race, improving your maximum lifts or tracking your food intake for 30 days straight. The weight loss will follow. If you train as an athlete, you will eventually look like an athlete.

For more information on weight loss or personal training, contact the FieldHouse in Sudbury.

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Personal Training for Summer Weight Loss

Joseph Coupal - Tuesday, April 24, 2018

FieldHouse, Sudbury, MAHere are some fitness training tips to help you get the body you want by this summer.

1. You can’t out-train a bad diet. Start eating fresh and home cooked foods and eliminate fast food immediately.

2. Be smart when eating out, make the right choices; order extra veggies instead of the rice or pasta or potatoes that may come with your entrée.

3. Drink water. A dehydrated body will not lose fat. Shoot for 50% of your bodyweight in ounces. If you weigh 150 lbs, try to drink 75 ounces of water.

4. To burn the most fat in the least amount of time do full body circuit training workouts with minimal rest in between.

5. Don’t take fat loss advice from just anyone.

6. Your thoughts dictate your actions and your mindset. Focus on what you want (Nice abs, tight and toned legs and arms) rather than what you don’t want.

7. Doing exercise with someone else, like a personal trainer or a friend, is one of the best ways to stick to a workout program.

8. Always make sure your exercise program is constantly changing in some way so your body never hits a plateau. This means changing the intensity, adding more weight or doing more reps. Bootcamps and interval training are great for this.

9. Aim for 4-6 meals a day spread out every 2-3 hours.

10. Seek a personal trainer to help you achieve your goals especially in areas you are weak in.

11. Turn off the TV and go for a walk.

12. Adopt a long term mindset when trying to achieve a goal. Nothing happens overnight. Don’t become complacent.

13. It takes way more energy to be positive than negative. Choose to consciously be optimistic and positive and you will attract more good things in life to you. 14. Find alternative ways to stay active that are fun for you and others

15. Comfort zones are meant to be broken out of. Performing uncomfortable tasks, activities and new habits will help you create more confidence in yourself and the self-esteem to keep losing weight and working hard.

16. Try to get 7-9 hours of sleep each day.

17. With a Heart Rate Monitor you check out how many calories you burn every workout. This is a great way to monitor your intensity and make sure you are “bringing it” to each and every workout!

18. If you track your food intake and control your calories you will inevitably lose weight.

19. When working out for fat and weight loss stick with compound exercises that hit multiple muscle groups such as a squat and press, pushups and lunges and curls.

For more information or assistance with your weight loss and fitness goals, contact The FieldHouse in Sudbury.

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