Running around for sessions, meetings, losing voices, getting injured, rushing here and there for our TFX Fitness Bootcamps, corporate clients, personal training clients, HPB’s Lose to win 2, etc – It’s been an exciting week for TFG Fitness Professionals.
As you might already know, TFG strives to give over and above what is required of us (beyond agreements, contracts, tenders, etc). In short, we love to overdeliver. This takes a lot of time and energy. We’re very passionate about our work and of course our client’s route to success. The time and energy spent is definitely worth it.
Our blog posts and assigments that we create for you are some of the many overdelivering methods that we do. As we’re pressed for time at this period, for our weekly fitness posts, we’ll be consolidating them. For now it’ll be a general blog post each week – dedicated to each one of you who take part in TFG’s workouts – no matter who you are. So please feel free to comment and do your online assignment as requested.
On your end, think about it. Overdeliver. You have your workouts with us twice or thrice a week – can you overdeliver and step it up to 5 times a week of workout (3 or 4 times on your own)? I’m sure you can. Show us 🙂 Tell us in the comments below. Overdeliver – you deserve the best from yourself.
Your dedication to getting fit is truly inspiring and I have to say that most of you are shining stars – not only that you have a high level of motivation for yourself, but to cheer your teammate on, to nudge them a little further, to work and move together as a TEAM.
Let’s now take it a notch higher and increase the tempo – let’s progress and increase the intensity from where we left off!
Take Massive Action
If you’ve been riding the wave passively.. I urge you to step it up and make it an ACTIVE one. We’re all forming a habit here – to have exercising and making healthy living part of our lives. In case you’re not sure of what action to take – here’s two broad things you should do:
- Energy Expenditure
Increase your physical activity
3 to 5 times a week
30 to 60 mins each time
Make it fun and social
- Energy Intake
Lower your food consumption
Eat 5 *small* meals a day
Have 20% less, portionwise
Choose healthier food options
Learn to love salads (with a little dip)
Just like a smoker who is addicted to nicotine, a lot of us are addicted to food (me included). A lot of willpower and strength is needed to say no to changing our eating pattern *initially*, and if you’re able to do so, you’re on your way to a beautiful and healthy life.
The reason why some of us are NOT losing weight yet.
Some are not losing weight / not losing a lot of weight.
First of all, are you working out enough and eating lesser already? If not, what are you waiting for?
From the data we collected, on average, we’ve lost about 3 kgs so far – which is GREAT. It is in accordance to Health Promotion Board’s Weight Loss guidelines. A 1kg a week weight loss is healthy and is also recommended by the ACSM (leading international fitness authority).
We also have individuals who have lost 5 to 6 kilos in the second week!! Nice – while it is a little too fast a rate for us (who’s driven by guidelines and recommendations from research), we are also aware that this is possible and good IF you’ve been good and exercising – BURNING CALORIES. If you’ve been on a Crash Diet – that is totally unacceptable and not recommended as it is (1) unhealthy (2) results in a Yo-Yo diet which means you will gain back the weight that you’ve lost in the near future. We want permanent weight loss. However, if you’ve been exercising (5 times a week), thats great! Do remember that your bodies need a lot of rest and sleep to recover from working out hard, so…. please remember to sleep and rest. This should be a lifestyle change.
For those who have not lost weight. Do not despair! Please allow me to go into a little bit on this:
To healthily lose weight, you should
- Increase Muscle weight
- Lose Fat weight
By increasing muscle mass, you’d have a stronger and more functional body (based on the exercises that we do), and it will also increase your metabolism.
Increasing metabolism helps you to burn fat while you’re resting, eating and even sleeping! You’ll also burn more calories when you’re exercising.
As we increase our muscle mass, our weight may increase – this is healthy and good.
To see a weight loss, you will need to burn Fat weight – if the fat loss is greater than the increase in muscle mass, you will see a net weight loss.
There are many instances that the muscle weight increase as much as the loss in fat – which in turn shows NO CHANGE in weight.
Muscle increase by 10kg
Fat decrease by 10kg
Your weight will remain the same, your strength and endurance have increased (this is great!) but your fat content would have gone down by 10kgs!
How should you measure Fat Loss?
Based on the above, the personal trainers at Team Fitness Guru always go for the:
- Reduction of inches in your waist and hips instead of the change in number on your weighing scale.
For men, you should use your belt as a gauge.
- The drop in shirt/ dress size.
- The before and after photo
- The comments and remarks from friends, family members (they may not notice this if they see you everyday) or people who you’ve not met for a long time.
How should you measure success after every week?
Besides the numbers, we also know that regular physical activity promotes holistic wellness
- More energy (Yes now you know that exercise creates energy!)
- Improve mental health – reduce stress, boost confidence
- A feeling of happiness! – Exercise releases endorphins (happy hormones)
- Improvement in your sleep
- Increase in fitness levels – cardio, strength, flexibility, balance, function, agility, etc (Some of you are able to climb up staircase all the way up easily now!)
- Increase in bone density (reduce the chances of arthritis) – by doing the modified weight bearing exercises
- Improve body chemistry – cleans your arteries of fatty plaque deposits (LDL) & halves the level of insulin (lowers the chances of diabetes)
- Improve internal mechanisms – Our bodies also process carbohydrates more efficiently, this in turn stabilises your blood sugar so that you will less likely to be hungry but rather have more energy
For those who REALLY, REALLY need to see the weight loss as measured by the weighing scale.
You get all the benefits above by being in the programme, plus the ability to make exercising as a lifestyle beyond these three months.
But if you’re really looking at weight loss and not seeing it on your scale, and you’re unhappy about it –
DO A REFLECTION.
- EXERCISE (Caloric Expenditure)
Have I exercised enough in a week as prescribed by the trainers?
5 times a week is recommended, if not, go for 3 or 4
Are you training hard enough? – Ensure that you’re working at a level that is of a *slight* discomfort
- FOOD (Caloric Intake)
Have I lowered my food intake?
Am I eating the right things?
Am I still eating after 7pm?
Always check and balance. Correct your lifestyle habits and find solutions.
NEVER, EVER GIVE UP.
Assignment For This Week
A lot of us set goals and work very hard for the first few weeks and then it fizzles after that. We need to tap the power of our brains to push us and endure in the pursuit of our goals. One of the strategies is to list down our motivators.
We’re all driven by these two motivators.
(1) Why do you want to lose fat and gain fitness?
(A) To avoid pain (fear of failure)
(B) To gain pleasure (promise of reward)
(2) Accolades – It’s nice to be nice. This is your chance to thank your teammates and friends at your workouts (names would be great)
List them down and check back here whenever you’re feeling down and have a reduction of enthusiasm! ____________________________________________________
Let’s increase the momentum and push forward – together!
Do remember to go for a fun physical activity at least 2 or 3 more times in a week and eat *Not* to the point that you’re full. Stop earlier.
You’ve already the knowledge on how to achieve your goals effective and efficiently.
You must now Take MASSIVE ACTION towards your goals.
Dedicated to YOUR success,
Coach Sharm, MSc
Copyright TeamFitnessGuru.com 2010