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5 Stupid Things That May Be Preventing Weight Loss

You are not a stupid person. Not by any means.

You wouldn’t be reading this if you were 😉

But you do have a few health related skeletons in your closet that you aren’t aware of. . .

Heres 5 Stupid Things are frequently committed by health conscious people. Once you break these bad habits, you’ll find that achieving your weight loss goals just became easier. It could add up to a couple pounds per month!

1. You’re Dehydrated

  • It has been said that 75 percent of the population is chronically dehydrated. When was the last time that you actually drank 8 glasses of water in a day?
  • Dehydration occurs when more fluid leaves your body than is taken in. Symptoms include fatigue, headaches, irritability, rapid heart rate and nausea
  • Dehydration also slows your metabolism, all chemical reactions happen in water in the body. . . fat loss is, in essence a chemical reaction hence, dehydration hinders weight loss.

You shouldn’t wait until your thirsty, at that point damage has already been done. Instead, constantly rehydrate throughout your day.

Have a water bottle with you at all times and train yourself to sip on it often, and get into the habit of drinking a full glass of water with each meal and snack.

2. You Eat Out Too Often

  • Research suggests that most people eat out one out of every 4 meals and snacks. That’s an average of once a day.
  • Restaurant food is designed to do one thing: to taste good. In order to increase eating pleasure, each item is loaded with fat, salt and sugar. This causes you to eat way more calories than you actually need.
  • Even when you order ‘healthy’ items, you’re still taking in more calories and fat grams than you would if you had prepared the item at home. Imagine the last salad you ordered out. Didn’t it come with cream dressing, croutons, cheese sprinkles and a piece of butter laden bread on the side?

The main reason people eat out is for convenience, so with a little organization you’ll find that preparing your own meals takes less time than you thought it would. On the weekend sit down and plan out your meals for the week. Then go to the grocery store and stock up on everything you’ll need for those meals.

Pack your lunch and snacks each night before bed, then grab it on your way out the door in the morning. When you prepare dinner at home, make enough for at least the next day as well. Your efforts will pay off both in terms of weight loss and in money saved.

3. You’re Sleep Deprived

  • In Gallup Poll surveys, 56% of the adult population reported that drowsiness is a problem in the daytime. That’s more than half of us that clearly don’t get enough sleep.
  • Healthy adults require 6-7 hours MINIMUM of sleep each night. When you fail to meet this need your body goes into sleep debt, which continues to accumulate indefinitely until you catch up.
  • A lack of sleep negatively affects your immune system, your nervous system, and interferes with healthy hormone release and cellular repairs.

The best way to combat sleep deprivation is to set a scheduled bedtime. Your body will benefit from a consistent sleeping and waking routine, and you’re sure to get all the rest you need.

If you have trouble falling asleep once you’re in bed, then try these two tips. First, make sure that you don’t drink any caffeinated beverages after lunchtime.

4. You’re Stressed Out

  • I don’t have to tell you that we are living in a fast-paced world and that most of us have stress levels that are through the roof. But what you might not realize is that your stress levels are making you fat.
  • Stress creates an increase in the hormone cortisol, and chronic stress creates a chronic increase in cortisol. This is a problem because is slows your metabolism, leads to cravings and is linked to greater levels of abdominal fat storage.
  • The vicious cycle of stress and weight gain goes around and around. Stress causes you to eat emotionally, and your raised cortisol levels cause that food to be stored as fat.

One of the most effective ways to instantly eliminate stress is to sit down and write out a list of all the things that are bothering you. This should include things that you need to get done, issues that weigh on your mind and anything you believe contributes to your stress level.

Once it’s all down on paper, organize it like a to-do list and start resolving each item. Doing so will get the stress off of your mind and will put your body into the motion of resolving each issue.

5. You’re on Exercise Autopilot

  • You do the same thing each and every time you exercise. Same machines, same pace, same duration. While your routine sure feels comfortable, your results have long since halted.
  • A plateau occurs when your body adapts to your routine and weight loss stops. It is incredibly frustrating, and totally avoidable.
  • You don’t have to increase the amount of time that you spend exercising in order to see quicker, faster results. It’s all about challenging your body.

There are two simple ways to instantly increase the effectiveness of your exercise routine. First, increase your pace. Secondly, increase your intensity. Constantly vary your speed and intensity in order to keep your muscles guessing and adapting.

Another way to break through the exercise plateau is to do something totally new. If you regularly use weight machines then start using free weights. If you normally jog on the treadmill then start using the bike.

Are you ready to break the plateau as you take your routine to the next level?

Would you like to know without a shadow of a doubt that you are going to lose weight in the coming months?

It’s my goal to see you achieve greatness. I believe that you’ve got what it takes.

It’s so simple. Call or email today to get started on a program that will improve your health and well being, and will get you amazing results.

February 15, 2011 Posted by | nutrition, Uncategorized | , | Leave a comment

The Benefits Of Personal Training!

I couldn’t have written about personal training better myself…

If you want to lose weight, feel great and increase your energy levels like John did contact me today on

bryan@ or click the click below to read more about the private personal training studio in Temple Bar, Dublin 2.

August 1, 2010 Posted by | Uncategorized | , , , | Leave a comment

39 ways to lose fat

1. Eat smaller portions

2. Eat regularly

3. Drink plenty of water

4. Drink even more water

5. Eat ‘surface’ vegetable

6. Don’t eat ‘Root’ vegetables

7. Don’t eat white bread

8. Don’t eat potatoes

9. Don’t eat rice

10. Don’t eat pasta

11. Don’t eat sugar

12. Don’t eat cereal

13. Only eat berries other fruits are too high in sugar – ‘natural sugar’ is still sugar

14. Get plenty of sleep

15. Don’t do cardio (YES YOU HEARD ME RIGHT)

16. Do interval training (everyone can do interval training)

17. Lift weights (yes resistance training will make you lose weight)

18. Don’t workout … Train

19. Stop eating carbs of any description after 6pm

20. Eat more

21. Eat breakfast

22. Drink caffeinated drinks…

23. Don’t drink too many caffeinated drinks

24. Have a PLAN

25. Set clear and concise goals

26. Get personal training 🙂

27. If not, Get a real training programme, not a workout from a magazine

28. Eat. Stop. Eat. Don’t graze on food between meals

29. No BLT’s (bites, licks, tastes) it adds up

30. Assess your progress, if you’re not assessing your guessing

31. Don’t eat meals that contain over 500 kcals

32. Eat fibre

33. Eat protein

34. Take fish oils

35. Relax. Stress stores fat. FACT

36. Do a Fat Loss Boot Camp

37. Have a cheat meal once a week.

38. EARN the cheat meal

39. Train at least 3 times/ week

Bonus Tip…

Did I mention you should get a personal trainer to lose weight? 🙂

Click here to take a look at our personal training packages in our exclusive personal training facility in Temple Bar

Click here >>> Personal Training In Dublin

If you are already experienced in the gym and you are unsure about personal training. You should look into getting assessments and an effective training programme based on your results.

Click here >>> Assessments and Programming

July 13, 2010 Posted by | dublin, nutrition, training, Uncategorized | , | 1 Comment