Male Weight Loss
MALE WEIGHT LOSS
Nutrition
My male weight loss is a proven strategy and system designed specifically for your body type and lifestyle, that helps you lose weight either at your pace or at a pace that is going to get you the best results, fast. When I talk about weight loss I am talking about fat loss; the scales are not a good indicator of progress. As part of your weight loss program I complete a caliper analysis to determine your muscle and fat mass and we will continue you to do this throughout your training.
Nutrition
This is where we analyze your current diet and what needs to be improved. I often find most people aren’t eating enough vegetables and hydrating with water. Weight loss starts with you and the decisions you make with your fork.
We’ll start with an eating plan, which will ensure you’re getting sufficient protein throughout the day to help you build lean tissue and gain muscle. This will also allow you to utilise any stored body fat as fuel. I like to keep it as simple as possible. I believe in healthy eating and eating in moderation, but you need to be realistic about what moderation is. For example, moderation isn’t eating pizza and drinking wine every night! I’ll help you stay accountable for what goes in your body, as getting your diet right is the first stage of physical health. Depending on where you are on your journey I will give you an overview of what to eat, we may agree on macros from the caliper analysis or dexa scan but the approach needs to work for you. I’m not big on supplements as these are an afterthought to a good diet. It’s better to eat healthy and cut out junk food and alcohol as opposed to having a magic pill mindset.
Training
In the initial assessment we will do a movement analysis to determine if you have any existing injuries which may get in the way of your training. The goal of your transformation is based on this initial assessment, setting the foundations that will keep you moving on your journey toward your end goal. We will then go through a phase where we are building up your fitness and strength. This is called the accumulation phase, which can last anywhere from 3 to 8 weeks. It really depends on your body type and where you are at physically. Every 4 to 6 weeks we’ll measure your progress with physical measurements and photos to track your progress.
We’ll also determine what exercises are going to be best for you. These will develop over time as you progress on your journey. The program I set for you will include individual stretching or foam rolling advice to help you move and perform certain exercises in the best way possible. I stick to the classics as my program is based on getting the best results for your time.
Mindset
Transformation is all about change, and I work with people that want to change, not simply because they want to change their physical appearance but because they are motivated to improve their health and wellbeing. The psychology of weight loss is just as important as what you eat and how many dumbbells you lift. The biggest part of my job is to help you change your mindset and to keep your internal motivation firing.
MALE WEIGHT LOSS
Have you looked in the mirror and decided it’s time for a change?
Have you said to yourself it’s time to do something, to transform yourself, to lose the body fat, the love handles, the beer belly?
Have you promised yourself you’ll finally start to put your health first?
Today is the day you start the transformation…
I want to get you in the best shape of your life. I want to get you out of your rut, and into a healthy lifestyle. I want to give you back your confidence, your strength, your motivation. I want to teach you how to become the best version of yourself for life.
My process and philosophy is simple – To be strong, you must first have a strong foundation.
SETTING THE FOUNDATION
Together, we will assess your body’s strength and level of fitness through a variety of exercises. We will find out:
- How your body physically moves
- Where your body has restricted flexibility
- Where your muscles are weak or do not engage properly, which can cause stability problems or poor posture
Leading an increasingly sedentary lifestyle, such as sitting at a desk all day, slouched behind a computer screen, can result in weakened and tight muscles that inhibit the body’s natural movement.
We will repair your body’s problem areas through stretching and movement exercises. This will help re-build your body’s strong foundation, and will assist in preventing injuries, particularly shoulder and lower back injuries, in the gym.
During this phase, we not only aim for exercises that serve a remedial purpose, but also assist in fat loss and build muscle.
TRAINING
I will create a personalised training program designed to help you achieve the best results possible. While your goal may be weight loss, it’s also important to keep a focus on building muscle to help boost your metabolism, which helps the body burn more fat while at rest. In my program, we begin with a weight loss phase, then move on to a muscle building stage. I incorporate classic body building exercises as my staple, as these are proven to create a strong physique and accelerate fat loss.
NUTRITION
I am not a nutritionist, however we will look at what you are eating and why. I will show you the most nutritional foods you should fuel your body with, and the foods you should avoid. We will also spend 2-3 weeks tracking your calories, so you can get a better understanding of how your body uses and stores body fat as energy.
MEASURING YOUR PROGRESS
According to the HeartFoundation.org, if your waistline measurement is over 94cm (about 37 inches) you are at risk of serious health issues, such as diabetes, heart problems, hypertension, and high cholesterol.
I will monitor your measurements throughout your program, and we will also arrange a DEXA scan, which is important in determining your levels of visceral and subcutaneous fat. Visceral is the dangerous internal fat that surrounds your organs. Subcutaneous fat is the ‘jiggly’ fat that exists on the outer abdominal wall. Take a man with a hard beer belly, for example, visually you could assume he has more of the dangerous visceral fat, but a DEXA scan will confirm the exact level of risk.
The good news? It’s never too late to make a drastic change to your lifestyle with proper nutrition and exercise, and get your health back on track.
HOW LONG WILL IT TAKE TO LOSE WEIGHT?
This really depends on you. The more committed you are to following the nutritionally balanced diet recommended for you, and sticking to the exercise program, the quicker you will see results. Once you are in the habit of eating a nutritional diet, and have seen some fat loss, we can start calorie counting. This stage is where we create a calorie surplus to feed your muscles, and cause the body to utilise all the stored body fat as energy.
HOW SOON WILL I START TO BUILD MUSCLE?
It is important in any weight loss program to retain muscle at all costs. Not only do muscles help shape and transform the body’s physique, but they also help the body to fight off diseases, such as colds and flu. Once we have achieved an appropriate level of fat loss, we can enter a phase of gaining muscle. In this stage, we taper off cardio/interval training, and focus more on weight lifting. A rule of weight loss is this, get the fat off first and build the foundation then build the muscle this will add shape and create a great physique.
IS IT POSSIBLE TO SPOT REDUCE WEIGHT?
Unfortunately, no. When you start to lose weight, you lose it across your whole body evenly. However, you may notice your weight loss is most visible in the face, and the stomach area firstly
THE TRUTH ABOUT WEIGHT LOSS
- The only way to lose weight is by changing your diet and your lifestyle, it’s time to ditch your excuses and bad eating habits, and commit to total change.
- Just because you have a weight loss coach, does not automatically mean you will get results. Only you can put in the consistent effort needed to achieve your goals.
- Any progress is better than no progress. Your weight loss journey is not going to be easy, and you will struggle at first. The only person you need to be better than is the person you were yesterday.
- Never see yourself as a victim or pass the blame, only you have control over your life and your body. You choose your future.
- A comprehensive training program of cardio and weights is essential in achieving your weight loss goals. You will never see the results you want by only training superficial muscles like biceps and chest.
- Know your limits and follow the program set out for you by your trainer to prevent avoidable injuries. If an injury does occur, understand the importance of treatment through remedial exercises.
- Supplements are not a miracle cure, and are often misused. Focus on the basics of a nutritious diet, exercise, getting enough sleep, and working on negative habits.
- “Health foods” are still food, and just because something is marketed as healthy, does not mean it has less calories. For example, Paleo brownies may be made from more natural and unprocessed ingredients, yet this doesn’t change the fact that it is calorie dense and can contribute to weight gain.
- The best way to hydrate is with cheap tramadol cod free fedex WATER. Sugar-laden sports drinks and energy drinks can quickly add up your consumption of excess liquid calories.
ARE YOU READY TO SUCCEED?
- Are you ready to stop making excuses and be accountable for your health and your body?
- Are you ready to learn what triggers your bad eating habits, such as stress and boredom, and strengthen your will power to make healthy choices?
- Are you ready to stop comparing yourself to others, and acknowledge your toughest competitor is the person you were yesterday?
- Are you ready to fight for your health and never give up, to recognise warriors are built, not born?
- Today is the youngest you will ever be for the rest of your life. So what are you waiting for, why are you really putting off starting this journey?
My goal as a weight loss coach is to be the spark that ignites the fire. I train people who believe they can change. I train people who are ready to work harder than ever before. I train people who are ready to prove to themselves they can achieve health and fitness goals and create long term change within themselves which overflows to their own personal lives. Change your body change your life.
Begin your total body transformation today, and get ready to take back your life.
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