Personal Trainer Dublin

Personal Trainer Dublin | Fitness Trainer Dublin

FAT LOSS… IT’S A NUMBERS GAME!

Lets face it, the first thing you find yourself doing when you even think about losing weight is measuring tapes, weighing scales and dress sizes.

What are some of the numbers you find yourself obsessing over?

The number on the scale is the main weight loss indicator people obsess about but you may be surprised that it is probably the last one you should be worrying about. Weighing yourself can be a very good indicator if you are say, 50 or 100 lbs over weight; because there is quite a bit of weight to lose but if you are looking to lose 10-15 lbs for instance then the scales isn’t the way to go. Let me explain.

In the initial stages you will lose weight fast. However, it is not all fat loss. Simple changes in your diet can cause you to stop retaining water and reduce inflammation causing you to drop ‘weight’ and some fat of course but early in the diet dramatic weight loss will primarily be water loss. So if some magical trainer tells you he can make you lose 10 lbs in a week he’s talking nonsense, it’s not fat loss. Contrary to this if you take up a new exercise regime the muscle damage can cause you to retain water. As a result some people can gain ‘weight’ and some people can lose weight in their first week of training but they both definitely lost fat regardless of the change in the number on the weighing scales.

The number of inches lost can be trouble to. Losing inches long term is great, I’m all for it, the problem is people obsess about it and measure their waist daily. It will not change in such a small time scale. I know what’s going through peoples minds when they are performing this crazy ritual…

‘hmm I wonder if I lost weight yesterday’

Even if you stopped eating completely for a day you wouldn’t visibly lose anything so stop kidding yourself. Losing inches is a process and doesn’t happen over night. So put the tape away until the weekend and keep to the programme.

Worrying about dress size now I agree with, because when you have a target in mind like ‘being a size 8 again’ at least you have something to focus on. Buying a dress that is the size you want to be is possibly the best motivational tool you could use. Buy committing to buying that expensive dress you have a clear-cut goal to achieve; to be a specific size…no scales involved, no crap. You either fit into it and it looks great on you or it doesn’t. if it doesn’t then there’s some work to be done period.

Food that has the number of calories pasted all over it is the worst food you can possibly eat. Simply because it’s the sugar and processed crap has a negative effect it has on your blood sugar levels and your metabolism that causes insulin spikes, fat storage and weight gain, not the amount of calories that’s in the food itself which, admittedly is quite low. You will gain more fat as a result of eating those foods than if you ate twice the amount of calories in a healthier unprocessed form because your metabolism is still firing on all cylinders and churning out calories uninterrupted.

I cringe when I hear people say

‘I done 30 minutes last week on the treadmill so then I did 40 minutes this week…<how great am I>’

Probably a bit harsh but all that person has done is taught their body to burn less calories. That’s right, endurance exercise like running on a treadmill/going on a cross trainer for a set amount of time at a reasonably constant pace is an endurance exercise. The only difference between me, you and an endurance athlete is that they are really good at sparing calories; they ration them out and use as little calories as possible doing exercise. If we put that into perspective, your goal when you go to the gym is to burn calories, right? Well, why train your body to burn less each time you go? Soon you will have to run for three hours to burn off thirty minutes worth of calories.


The most frustrating thing I have come across is the fear women have of picking up a weight that doesn’t look like a baby’s rattler. They gravitate towards the pink rubber dumbbells and then knock out about fifty mind numbing repetitions. Seriously, an average handbag weighs twice that of the silly pink dumbbell. A baby is four or five times the mass of that ridiculous ankle weight and some women carry both these around for a day simultaneously. Doing a light weight for high repetitions will not tone anything. If the muscle was capable of doing something with ease before you went to the gym it see no need to adapt and ‘tone’ so it just stays the same, it’s a waste of time. The same is true for burning calories, the muscle needs to be challenged every time you train in a different manner. If the exercise you are doing takes two hours and is as boring as hell then you might as well be at home to be honest. I know you have heard of the term ‘No Pain, No Gain’? I won’t go that extreme but I will say you have to step outside your comfort zone of little colourful ankle weights and take a look around at everybody who is training like that and getting nowhere and do the opposite to what they are doing and you might just make some progress.

January 10, 2010 - Posted by | Health and Fitness | , , , , , , , , ,

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