12 week body transformation!

Yesterday at physiqueology I started a 12 week body challenge with four lovely girls'! My job is to assist them through the 12 weeks, helping them with everything from eating plans, training, motivation, meal suggestions, etc.The 12 week challenge consists of two group sessions a week, and one personal training session with me once a week, which makes it a total of 3 sessions. Even though we are going to give it 100% in the gym, the major change has to happen outside the gym. The goal is to improve the girls' eating habits outside the gym. Pushing it hard in the gym will make them in better shape, stronger, fitter, and able to do daily activities much easier, but for weight loss, the nutrition HAS to be good. A good exercise program can NEVER out beat a poor diet.

There is so many out there thinking that a bit of exercise can do miracles without changing their way of eating, well it's not like that. When that is said, people tend to think it's awfully complicated to lose weight, and following all the "rules" out there is not very easy. Well, let me tell you one thing: The point is that anything that can help you stay on track and focused on your weight loss goal is worth doing. If it means having a special coffee or tea twice a day then go for it. If you think you should  rather have a post workout protein shake and it helps you avoid going crazy with the ice cream in the evening then the post workout shake might be critical to your success.

My tip of the day: In the morning, wake up 20min earlier, start your day with a big glass of cold water, deep breaths, and go outside for a short walk to get some fresh air. Then, set yourself 2-3 small goals to do for the day, write it down on a note. This can be something practical that needs to be done, doing some exercise, standing up every 15min if you are a office worker, or try to stay away from sweets, etc. It will feel great when you accomplish the goals, even if they are not too ambitious.

"You’re the only person who knows your weaknesses and barriers when it comes to exercise, weight loss and eating. So once you find a system and ritual that works for you, stick with it."

Lets look at some simple tips that can help you reach your weight goal:


1) The easiest is to eat less calories than you burn. This means less calories than your BMR or your daily energy expenditure. Sadly for most people their BMR accounts for all the daily calories burned. (the other things that can burn calories are purposeful exercise and lifestyle activity)
2) Increase your lifestyle activity level. But this only works if you don’t compensate by eating more calories. This is actually tougher than it seems. Most people who have a busier or more active day just end up eating more and erase any weight loss benefit from being more active.
3) Do more exercise (or start exercising). This is different from lifestyle activity because exercise is usually for shorter periods of time and at higher intensity. Again this only works if you don’t compensate by eating more calories.
4) Take a supplement, or coffee, or green tea, or anything that you think will help you stick to your weight loss program. This is likely more of a placebo effect than anything, but going through the ritual of taking a vitamin supplement or a workout supplement might just make it all seem more real and keep you focused.

"Real weight loss success comes from consistency, and consistency is usually rooted in rituals that make you feel good about the process and that remind you to stay on course."

Challenge: 

Try  to do one exercise ‘thing’ per day for your fitness, and one ‘good nutrition/food’ thing per day

Do you want help with your nutrition, training, or both? I will teach you the SIMPLE way to do it, it just takes 100% commitment from you part.  Contact me at: morten@physiqueology.com.au

Morten