How many of you have ever made a new year’s resolution about losing weight or promised yourself that starting in January you will go to the gym more and eat healthier? We ALL have! As we welcome the New Year we all make of list of things we would like to do differently, but how many of us actually stick to the resolutions and maintain them throughout the year? The good news is I have dedicated my January blog to making sure that you are able to keep and maintain your fitness resolutions by eliminating the guesswork with recommendations that get results.
This month’s January blog is all about setting achievable goals or “stepping stones” that will build the body you want, but more importantly teach you how to keep it. So many clients come to me and say, “I just want to lose this bit here, or just tighten up this bit there”… and they want it in a week! They fail to realize that the human body works as a single unit when it comes to weight loss, so for best results a full body routine is the way to go.
Other commonly asked questions I hear are, “What do you think is a good amount of weight to lose in a week and how long do you think it should take?”
The answer all depends on how much weight you need to lose in the first place. Also, whether you have done any previous training, how much time you have to train each day and most importantly, how hard are you going to work to get it!
As a ‘healthy’ guideline, 1-1.5% of your body weight is a good amount of weight to lose each week if you want to trim down. So, if you weigh 100kg you should expect to be dropping 1kg or more each week for the first few weeks. As your weight drops, your loss would be expected to decrease too. For example, when you get to 90KG you would only be losing 0.9kg each week. Please note that when I refer to weight loss I am talking about ‘real weight’ as opposed to just ‘water weight’ that can be easily lost by simply deleting most carbohydrates from your diet. So, as you can see if you need to lose 10kg or more, it’s a going to take a few months of dedication, training, and changing your eating habits. Remember weight loss is an equation of calories in V calories out, plus a combination of becoming more active and increasing your lean muscle.
To really maximize your results some other factors need to be considered as well. It is important to not just be focused on weight loss but to examine and incorporate well-rounded and balanced fitness goals. For example, improving the amount of time you can run at a certain speed, the number of push ups, squats, shoulder press, pull ups or bicep curls you can do.
Here is a very simple breakdown of a 12-week starting program I use with my clients that gets great results. Within those 12 weeks, I break it down to 4 smaller 3-week goals. The reality is when you are working at something so hard, 12 weeks can be a long time to stay focused, and it’s easy to give up. So by setting 3 week benchmarks it greatly improves motivation as you can see your weight drop and feel your strength increase. The key is as you reach your goals you set new and bigger challenges. This leaves you with a sense of accomplishment and also motivates you to reach the next level.
In summary, to get the most out of this New Year and operate at your full potential it is essential to maintain balance and consistency in your workout regimen. We all dream of having the perfect body but it doesn’t happen overnight. I recommend setting a long-term goal, and then break that goal down to smaller more manageable short-term goals to stay motivated and not get overwhelmed. And remember, if you stay dedicated and put in the time you will reach your fitness goals!
Mark Moon is a holistic fitness and wellbeing coach with over 20 years experience educating people on the importance of a balanced and sustainable approach to their health and lifestyle. His philosophy is to teach people to think long term and big picture about how they want their life to look, and uses modalities such as strength training, yoga and life coaching to help them create it.
As a dynamic and down-to-earth trainer, Mark believes there are three key areas to sustainable fitness: MINDSET – NUTRITION – MOVEMENT – and when optimized, there’s no limit to the personal, professional and wider life goals you can achieve.
You can join Mark’s online fitness and yoga classes, or find him teaching in numerous Sydney-based health clubs including Body Mind Life, The Space Yoga Studio, Flow Athletic, Crunch Fitness and Fitness First.
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