Weight loss : The best advice in a nutshell

Whether you have been trying to lose weight for a while or just thinking of getting started it can be tricky to get the best information.  Here at BourneFit we are experts in weight loss and understand there are more than just a few elements. We are all different.  That said, here’s a cracking start giving you the best bits..

So here’s the main information.  Much of the info comes from where the research is at and is also based on professional experiences and having seen what works.  

 

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The best way to lose weight

Get mentally focused.  It sounds cliche, but if you are totally committed to something it will happen.  You have to want it every hour of the day, think about it constantly and be determined for it to happen.  

 

Along these lines, sometimes we need to change the way we approach things mentally.  This does not have to be a pass or fail scenario.  We are human, there may be the odd shocker we just have to think long term and stay committed. .  

 

Food guide

 

All diets work.  In some shape or form they restrict what you eat and cause fat loss, mainly through cutting calories.  The trouble is they are hard to stick to and often result in rebounding weight.  But….bear in mind they all work.  

 

Dietary changes are the best changes we can make and the ones which will affect weight loss the most.  We need to make some brutal changes!..

 

Here are 3 major changes.  Here are the best 3 thing we can do to encourage weight loss.  

 

1.  Cut out the crap.  We know beer and chocolate are going to hold back weight loss if not with calories by the toxic nature and the effect the have on the body.  If in doubt go back a couple of paragraphs to ‘get mentally focused’ and get more committed.  Avoid as much sugar as possible and most packaged products preparing all meals from fresh ingredients.  These foods will keep you satisfied and encourage long term weight loss.  

 

2.   Eat less carbs.  Use a food tracker like myfitnesspal to limit or restrict consumption of all sugars, bread, grain based foods and high carb foods.  They release insulin which encourages fat storage.  Target less than 100 g of carbs per day.  

 

3.  Try a fast 2 days per week.  Simply skip breakfast and lunch if you can, snack in the afternoon if it helps then eat a ‘normal’ evening meal.  Obviously we are cutting a lot of calories here, but also changing the body uses fuels and encouraging other health benefits.  Fasting is great to really help us appreciate appetite and food in general.  Fasting allows us to eat more on the other days of the week, preventing a dropped metabolism.  

 

​Exercise guide​

All exercise promotes weight loss.  Cardio burns calories, weight training boosts metabolism, intervals burn more calories.  

If you are not training properly 3-4 times a week then do this straight away.  

If you are then try some fat burning workouts by exercising while slightly hungry, slower for longer.  If you normally run 5k on a Saturday morning, run for 8k on an empty stomach but steady.  Once or twice a week is good for this – it won’t boost performance but it will encourage fat loss.  

 

Want proper support?  Check out our Bournemouth weight loss service

 

The 4 best ways to improve your training

Starting a training plan and sticking to it can be a fickle thing as it’s often a fine blend of planning, work, eat, rest and repeat.  Here are are the 4 best ways to improve your training whatever your goals are..

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Stop being so hard on yourself

So, you have constructed the perfect training program, destined to take you to the ultimate level.  If it’s not working then there’s probably a reason why.  It’s too strict.  It’s perfectly ok to aim high but often taking a step back and pitching it right is the way to go.  This way you will enjoy it more and succeed.

 

What are you doing?!

This is close to the opposite.  Low structure is equally destructive so set out your goals early on and train around them.  Really drill down to what you are looking for from your training, how much time you want to dedicate and work out what you will truly enjoy doing.

 

Eat and sleep right

Sleep is the most important thing on the agenda followed by good diet.  The best training plan in the world needs good sleep and food to back it up.  Both of these done well will improve recovery time allowing you to train sooner and harder.

 

Listen to the body

Knowing when to deviate from the schedule, knowing when to push hard or even back off altogether is a skill.  We often have lots of other stresses and strains physically and mentally so it pays to listen to the body.  The first 20 minutes of the day can be a pretty good indicator to our bodily state.  If you’re struggling to finish a workout back off a little and likewise if you feel invincible then go for it!

 

BourneFit Personal Training offer bespoke fitness solutions for all levels and abilities, from once a week to professional athletes.  For a FREE consultation get in touch with us.

Fat loss February – Participants required

This month as an incentive for all of us to get into shape for spring we are going to burn some collective fat.  torso

It’s simple.  We are looking for literally anyone looking to lose some body fat this month.  It can be anything from as little as a short term couple of pounds to more than that in the coming months as well. Here’s what we are looking to do…

  • Lose weight both individually but also as a collective group to make it more interesting.
  • Take 2 measurements (weight and waist) each week anonymously
  • We will update on progress each Friday.
  • We will offer top tips and answer FAQs as we go.
  • It’s free  – what have got to lose?!?

Essentially this is a great way to get really focused for a month –  no more excuses, just a real push before the spring comes.

Interested?  You can start any time – just email us and we will reply with a quick start  —>       si@bourne-fit.co.uk