I often get asked to look over people's programs and help them understand where they're going wrong/ have hit a plateau. From my observations, there are 4 main reasons people don't lose weight.
1) You don't have a program. You have a haphazard collection of trips to the gym, and when you get there you perform haphazard exercises, or just ride the stationary bike for an hour. There is no plan. A program provides a road map to success. It allows you to see whether you did what you needed to or not. Without it you are leaving your results to chance and, it my experience, that rarely works.
2) Your diet isn't in tune with your goals. Either you're eating the wrong things, eating too much, or eating things that don't agree with you and send your body into a metabolic tailspin. As with programming, there are a number of nutritional protocols that work and the key is finding the one that works for you.
3) You lack motivation. Or you have Fat Loss ADD and keep coming off plan to follow another, exciting looking strategy. The key here is to find someone to keep you accountable. A gym buddy, a coach, a class... whatever it takes to keep you on track.. a study by Nicolai et al (2009), which compared the results of two groups of obese individuals, found that the group who worked out under a coach lost on average 362% more fat than those who were just given advice and access to equipment. 362%!
4) You're focusing on the number on the scale rather than your body fat %. This is particularly true if you've just got a little bit of fat to lose. The number on the scale becomes less and less revealing or important the nearer to optimal you get. Weight at this point is immaterial and can be manipulated dramatically via water intake, which isn't even vaguely representative of progress and only lasts a day or two. It isn't reflective of bodyfat % either, which is what you should ultimately be focused on if you want to achieve a fit, toned, athletic looking body.
Tuesday 29 November 2011
Monday 28 November 2011
Fat Loss ADD
In our world of instant gratification, it's not surprising that more and more people are falling foul of training ADD. With magazines, fitness gurus and dieticians all vying for your attention with the latest quick fix solution to your body woes, it can be very hard to stick to a plan and see it through, and thus find out what really works for you.
It's that typical 'too many cooks' scenario, leaving you flitting from one strategy to another and never really seeing anything through.
The truth is, whilst there are principles most trainers and nutritionists agree on, there are a number of ways to achieve any fitness pursuit. The key is to set yourself a goal that really inspires you and find a strategy that you are pretty sure is principally sound and, importantly, enjoyable. Then see it through. Don't get swayed by articles, posts, and marketing promises. There are no super quick fixes to maintainable fat loss, nor improved sporting performance. But if you have a plan in place and stick to it, you'll get there.
It's that typical 'too many cooks' scenario, leaving you flitting from one strategy to another and never really seeing anything through.
The truth is, whilst there are principles most trainers and nutritionists agree on, there are a number of ways to achieve any fitness pursuit. The key is to set yourself a goal that really inspires you and find a strategy that you are pretty sure is principally sound and, importantly, enjoyable. Then see it through. Don't get swayed by articles, posts, and marketing promises. There are no super quick fixes to maintainable fat loss, nor improved sporting performance. But if you have a plan in place and stick to it, you'll get there.
Wednesday 16 November 2011
Defeat
It's easy to get downhearted when you give something a really good go and it doesn't work out. Perhaps you fell off the diet wagon, perhaps you started running and gave up, or perhaps you just can't fit into those size 10 jeans no matter what you try.
The thing about success is it doesn't usually happen overnight. And it usually takes a whole lot of failed attempts in order to find the way that does work for you. From my experience, the people that achieve the most in pretty much every aspect of life are the ones that never give up, the ones that keep on failing and getting back up, and the ones that refuse to accept defeat. These people see failures as being a step closer to discovering what will work, rather than taking it personally and deciding they just can't do it..
The key is to never give up... find people who've done what you want to do and let them help you, try a different angle, keep learning, but never give up... do that and you will reach your goal. Very few people hit the jackpot right away, but those who persevere almost always do..
The thing about success is it doesn't usually happen overnight. And it usually takes a whole lot of failed attempts in order to find the way that does work for you. From my experience, the people that achieve the most in pretty much every aspect of life are the ones that never give up, the ones that keep on failing and getting back up, and the ones that refuse to accept defeat. These people see failures as being a step closer to discovering what will work, rather than taking it personally and deciding they just can't do it..
The key is to never give up... find people who've done what you want to do and let them help you, try a different angle, keep learning, but never give up... do that and you will reach your goal. Very few people hit the jackpot right away, but those who persevere almost always do..
Friday 11 November 2011
How to Stay Motivated
One of the most common reasons people don't achieve their goals is a lack of motivation. It's usually easy to start out on a new and exciting endeavour, but when the going gets tough and the initial novelty wears off, it can be hard to keep going.
Finding motivation isn't easy, but it can get easier. Like most things, it's a habit, and one you can actually learn to be good at. In fact, there is a very blurred line between motivation and discipline.
Getting disciplined takes effort..especially when you are used to giving up and hence lack confidence. The first few weeks of getting into a new diet or exercise regime can be uncomfortable and challenging.. even scary.. but over time it becomes easier, then a habit, and eventually something that you miss if you don't do it...
There are a few things to remember if maintaining motivation is sometimes hard for you. Firstly it's really important to have a goal that inspires you - one that gets you fired up and that actually matters to you that you succeed. Excitement, visualising yourself being a success and talking about your goal will all help to keep you focused and on track.
Then it's important to get some social support. You can go it alone, but your success rate will be much higher if you've got people around you who will encourage you to keep going when you're running out of puff. Remember that you don't have to be perfect. Nor do you have to be 'as good' as anyone else. This is your journey, your happiness, and the way you go about things will be different to anyone else, so don't compare. Do however find inspiration. People, quotes, pictures.. whatever it takes to keep you moving forward. A vision board can be useful here.. it's a visual representation of your goals and what they will mean to you when you achieve them.
Remember that motivation will ebb and flow. It doesn't remain consistent for anyone, so if you feel yourself dwindling a little, hang on in there.. seek help... just don't quit.. your motivation will return again, and this is where it's important to have a support network to help and support you.
Finally, think positively and surround yourself with positive people. You WILL get there!
If you want to get in shape but lack motivation come and join the team Phoenix Pro Fitness for a 30 day trial. For just £69 we will show you exactly how you can start seeing serious results in under a month.. for more information email info@phoenixprofitness.com or visit our website by clicking here
Finding motivation isn't easy, but it can get easier. Like most things, it's a habit, and one you can actually learn to be good at. In fact, there is a very blurred line between motivation and discipline.
Getting disciplined takes effort..especially when you are used to giving up and hence lack confidence. The first few weeks of getting into a new diet or exercise regime can be uncomfortable and challenging.. even scary.. but over time it becomes easier, then a habit, and eventually something that you miss if you don't do it...
There are a few things to remember if maintaining motivation is sometimes hard for you. Firstly it's really important to have a goal that inspires you - one that gets you fired up and that actually matters to you that you succeed. Excitement, visualising yourself being a success and talking about your goal will all help to keep you focused and on track.
Then it's important to get some social support. You can go it alone, but your success rate will be much higher if you've got people around you who will encourage you to keep going when you're running out of puff. Remember that you don't have to be perfect. Nor do you have to be 'as good' as anyone else. This is your journey, your happiness, and the way you go about things will be different to anyone else, so don't compare. Do however find inspiration. People, quotes, pictures.. whatever it takes to keep you moving forward. A vision board can be useful here.. it's a visual representation of your goals and what they will mean to you when you achieve them.
Remember that motivation will ebb and flow. It doesn't remain consistent for anyone, so if you feel yourself dwindling a little, hang on in there.. seek help... just don't quit.. your motivation will return again, and this is where it's important to have a support network to help and support you.
Finally, think positively and surround yourself with positive people. You WILL get there!
If you want to get in shape but lack motivation come and join the team Phoenix Pro Fitness for a 30 day trial. For just £69 we will show you exactly how you can start seeing serious results in under a month.. for more information email info@phoenixprofitness.com or visit our website by clicking here
Monday 7 November 2011
3 every day items that could be stopping you from losing weight...
When it comes to optimal fat loss, or indeed optimal athletic performance, I'm a real advocate of dotting every i. From macronutrient timing through to ensuring socks are on smoothly and laces tied right, taking care of the little things day to day will ensure that you get the most out of your training and dietary endeavours.
However, for most people, there is no point sweating the small stuff if there are some huge obstacles in the way of your fat loss progress. These may not seem all that obvious, but most people will still be partaking in at least one of the following fat blocking activities on a daily basis... here's 3 of the most common daily items I see that just arn't helping you lose weight, and why...
1) Computers. Sadly pretty much everyone spends too much time in front of their PC, which often results in postural compromises such as kyphosis (rounding of the upper back), short hip flexors and quadriceps, forward head position. These in turn lead to head, neck and shoulder tension and pain, lower back pain, improper breathing patterns, nerve compression, and increased potential for disc herniation and even arthritis. Needless to say none of the forementioned are particularly conducive to efficient movement or increased caloric expenditure.
2) High Heels. Ok guys, most of you can skip this one ;) Ladies, I know when it comes to fashion there's an element of 'no pain no gain', but wearing sky scrapers on a regular basis is really quite bad for your body.. studies show that teetering around in stilettos can place up to 26% more pressure on the medial (inside) of your knee, prompting degeneration and arthritic onset. Wearing high heels might make your calves look better, but they can also leave them in a permanently shortened state which can in turn lead to foot, knee and hip pain. Finally, wearing high heels shifts your body's natural alignment out of whack, tilting your pelvis forward and increasing the likelihood of lower back pain... (this is made worse if you carry a lot of weight on your chest).. and if you're in pain, it's unlikely that you're going to want to train, and if you do, you won't move as effectively as you would if you were pain free.. The only pain I consider to be 'good' in terms of losing fat is that resulting from muscular overload.. anything else will slow you down and needs to be addressed...
3) Microwaving food. There are a multitude of reasons why microwaves are bad for your health, and if something is bad for your health the chances are it's not going to be good for your fat loss goal either. Microwaves heat food by causing water moelcules in it to resonate at very high frequencies and eventually turn to steam, which in turn heats your food. Unfortunately, this also changes the chemical structure of your food, causing it to lose much of its nutritional value. Another problem with microwaving is that it can often lead to leaching of carcinogenic toxins from plastic and paper containers into your food. A toxic body is often a fat body.. so avoid the microwave where possible and if you absolutely have to use it opt for a low frequency setting.
However, for most people, there is no point sweating the small stuff if there are some huge obstacles in the way of your fat loss progress. These may not seem all that obvious, but most people will still be partaking in at least one of the following fat blocking activities on a daily basis... here's 3 of the most common daily items I see that just arn't helping you lose weight, and why...
1) Computers. Sadly pretty much everyone spends too much time in front of their PC, which often results in postural compromises such as kyphosis (rounding of the upper back), short hip flexors and quadriceps, forward head position. These in turn lead to head, neck and shoulder tension and pain, lower back pain, improper breathing patterns, nerve compression, and increased potential for disc herniation and even arthritis. Needless to say none of the forementioned are particularly conducive to efficient movement or increased caloric expenditure.
2) High Heels. Ok guys, most of you can skip this one ;) Ladies, I know when it comes to fashion there's an element of 'no pain no gain', but wearing sky scrapers on a regular basis is really quite bad for your body.. studies show that teetering around in stilettos can place up to 26% more pressure on the medial (inside) of your knee, prompting degeneration and arthritic onset. Wearing high heels might make your calves look better, but they can also leave them in a permanently shortened state which can in turn lead to foot, knee and hip pain. Finally, wearing high heels shifts your body's natural alignment out of whack, tilting your pelvis forward and increasing the likelihood of lower back pain... (this is made worse if you carry a lot of weight on your chest).. and if you're in pain, it's unlikely that you're going to want to train, and if you do, you won't move as effectively as you would if you were pain free.. The only pain I consider to be 'good' in terms of losing fat is that resulting from muscular overload.. anything else will slow you down and needs to be addressed...
3) Microwaving food. There are a multitude of reasons why microwaves are bad for your health, and if something is bad for your health the chances are it's not going to be good for your fat loss goal either. Microwaves heat food by causing water moelcules in it to resonate at very high frequencies and eventually turn to steam, which in turn heats your food. Unfortunately, this also changes the chemical structure of your food, causing it to lose much of its nutritional value. Another problem with microwaving is that it can often lead to leaching of carcinogenic toxins from plastic and paper containers into your food. A toxic body is often a fat body.. so avoid the microwave where possible and if you absolutely have to use it opt for a low frequency setting.
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