Weight loss v Fat Loss
Body weight is used by the majority of people as an indicator of fitness progress. When people try to change their physique and don’t see the figures dropping off the weighing scales each week, they tend to get a little discouraged, even if they feel progress with their actual workouts or in the mirror.
This is a serious flaw in thinking that they must be losing weight in order to change their body composition. People often forget about the fact that muscle, fat, bone, and water all play an important part in what number they see on the scale each week.
Body weight is about so much more than just ‘fat’.
Based on your fitness level, your weight comes from a combination of muscle, fat, water, bone and organs, tissue etc… Losing water weight can lead to the appearance of losing fat, but in reality, body fat % is the only reliable way of telling your real improvement in terms of health and fitness – so the scales can take the back seat for today.
Make sure never to confuse “weight loss” with “fat loss” meaning that if you’re building muscle at the same time, you may actually gain ‘weight’ but look and feel a lot leaner in reality. This is “recomposition,” and requires slightly more complicated measurements to accurately assess your fitness (like body fat %).
So please, please, please, trust us when you start on your new journey of health and fitness. Let us take care of the measurements while you continue the hard work and dedication in the kitchen, at home, and when out and about with friends or family.
If you would like to learn more about your own body fat percentage, why not pop into our gym and speak to one of our trainers today. Call 8534091 to make your first consultation, with no obligation.
Our Trainers Diet and Fitness Training Plan- Michelle
Sample Daily Eating plan for Michelle:
On Rising: Pink grapefruit, hot water and fresh lemon juice, fish oil supplement.
Breakfast: 2 eggs, ½ avocado with 2 rice cakes.
Crossfit training Post workout: Whey protein shake made with Keifer milk, a banana and 2 tbsp. honey.
Lunch: Chicken/turkey and vegetables stirfried in coconut oil with white rice.
Dinner: Spinach salad with poached salmon darne, sauerkraut, fresh beetroot, and hummus with apple cider vinegar and olive oil dressing.
Before bed: Organic oats with ground chia seeds, desiccated coconut and almond butter.
Fluid intake
My water intake is approximately 2.5 litres on training days, with 2 cups of white/green tea in addition. I also drink 3-4 cups of coffee per day made with KoKo coconut milk (Even PTs have their vices!!). Once I feel like caffeine isn’t affecting my sleep, and my energy levels aren’t becoming dependent on it, I’m happy. If I feel like it is, I will cut down to 2 cups per day.
Supplementation
I take fish oils first thing in the morning, with a B-complex which has added iron in it. I take chlorella and cilantro 3 times throughout the day – I recently had my mercury amalgam fillings removed so I am currently on a heavy metal detox protocol. I take Vitamin D3 on days when I haven’t had any sun exposure. I also take magnesium 1 hour before bed to help me unwind.
Training
I am currently doing Crossfit in a competitive setting, with my first competition coming up in 3 weeks time. Crossfit is a combination of Olympic weightlifting, strength training, gymnastic and endurance training. Since this training is massively demanding, my calories and carbohydrate intake are very high for a girl. For the last few months, my priority is to perform to my maximum capacity and fully recover from each training session. My main training goal is no longer to be lean and have a low percentage body fat, and I am simply trying to maintain my weight at 68kg and 14% body fat while getting as strong and fit as possible for my upcoming competition. I am training approx. 7 days per week with 2 rest days. A typical week consists of 3 Olympic lifting sessions, 3 Crossfit session and 1 mobility/pre-/re-habilitation sessions to ensure I stay flexible, supple and injury free.
How to get in shape for Summer
Well, well, well…look who’s come crawling back!?!
Year in year out, we see people flood in the doors when the spring sunshine starts to show its gorgeous face!
This year more than ever, we are seeing folks running along the promenade, joining bootcamps, power walking or even running around with their children in the evenings.
People seem to becoming more aware of their health in general but we still feel that we get a much larger influx of new clients looking to look their best when it’s time to start wearing…well…less!
That’s where we step in to help…
What’s my first step to getting in shape for the summer?
Give us a call on 853 4091 or mail us to info@theedgegym.ie and we will schedule you in for a free consultation. We will discuss your goals realistically and give you an idea of what kind of work we both need to do to get you there!
Then what?
Then we start with your nutritional intake. We look at your eating and drinking habits, your general lifestyle and work with you to start to incorporate a more healthier approach to your daily choices. We also introduce you to the Pillars– our four week fat loss program.
Time to get moving!
We also start to train in tandem with your new healthier eating plan. We will push you, motivate you and ensure you are feeling better than you have ever felt before.
Our goal as personal trainers is to make sure you feel great, look great and continue to adopt your new healthy habits. We’re not saying it’s going to be easy- but we are saying it’s going to be worth it!
Give us a call today…