When first time visitors come to my gym, they often have similar goals. Fat loss, muscle gain, better performance, better health etc.
One of the questions they often ask is "what are the average results that people get".
That is a fair question. But not a very good one.
I'm not looking for people who want to be average! The commitment, time, energy, and money that you would spend on good coaching, should not leave you with an "average" experience, or average results.
Ask me "what is the BEST result you have ever seen" - and aim to be even better!
Showing posts with label fat loss. Show all posts
Showing posts with label fat loss. Show all posts
Wednesday, July 2, 2008
Sunday, June 29, 2008
Signapore Fitness Coach - Sleep & Fat Loss Results
A short video clip as I share about how sleep affects fat loss.
Tuesday, May 20, 2008
Singapore Fitness Coach: Fat loss- The discouraging moments
One of my clients was recently feeling "down". She has been training with us for a month and has been pretty good sticking to a fat loss kind of diet plan. She lost 2kg in the first 2 weeks but for the next 2 she didn't lose any weight.
Sure some of it was muscle gain, but we also know that muscle gain is not a fast process and you can only gain (if EVERYTHING is correct and you are NOT on drugs) about 0.5kg per week.
My advice was to "stick with it". Because fat loss doesn't seem to be linear.
We measured again this week and she lost another 3kg... yeah!
While we are not overly concerned with weight loss and rather prefer fat loss, this client started quite overweight so weight loss is a good way to gague progress for now.
Sure some of it was muscle gain, but we also know that muscle gain is not a fast process and you can only gain (if EVERYTHING is correct and you are NOT on drugs) about 0.5kg per week.
My advice was to "stick with it". Because fat loss doesn't seem to be linear.
We measured again this week and she lost another 3kg... yeah!
While we are not overly concerned with weight loss and rather prefer fat loss, this client started quite overweight so weight loss is a good way to gague progress for now.
Tuesday, May 13, 2008
Singapore Personal Trainer: What If I trained, but ate anything I want?
If you are trying to lose fat, exercise without proper nutrition will not work.
You will gain the health benefits, and you will "feel" better than not doing anything at all. BUT if you want the visible changes, you will need to change your diet and nutrition as well.
But a recent study by one of my fellow fitness professionals in the US came to a pretty shocking (but very commonly observed) result. A group of sedentary people with high body fat (which is most people nowdays!) did 12 weeks of hard training - 3 hours/week of weights and 2 hours/week of cardio and did not have any dietary control.
Their average results:
Gain 1kg muscle, lost 1/2kg fat, change in fat percentage -1%... which is VERY discouraging for that amount of exercise which is more than most people do anyway.
I cannot overstate the fact that dietary changes are super important!
Good diet is a big part of the reason our clients get results:
You will gain the health benefits, and you will "feel" better than not doing anything at all. BUT if you want the visible changes, you will need to change your diet and nutrition as well.
But a recent study by one of my fellow fitness professionals in the US came to a pretty shocking (but very commonly observed) result. A group of sedentary people with high body fat (which is most people nowdays!) did 12 weeks of hard training - 3 hours/week of weights and 2 hours/week of cardio and did not have any dietary control.
Their average results:
Gain 1kg muscle, lost 1/2kg fat, change in fat percentage -1%... which is VERY discouraging for that amount of exercise which is more than most people do anyway.
I cannot overstate the fact that dietary changes are super important!
Good diet is a big part of the reason our clients get results:
- A very overweight client dropped 17kg in 1 month of training
- Another large client dropped 9kg of weight, lost 12kg of fat and gained 3 kg of muscle in 2 months
- Yet another lost 10cm on his waist in just 5 weeks
Monday, March 17, 2008
Singapore Personal Trainer: Nutrition Thoughts
No matter who it is, personal training clients, athletes, group training clients - Everybody needs to think about what they eat. I have had many guilt looks when I ask my clients what they had for lunch. It takes time to wean yourself off bad foods.
I just read an interesting article in TIME magazine. About "Why we eat so much". Sure to us in the fitness industry those things should be common sense but it was an interesting read with nice pictures of food.
The main point I took away form it is that food is mental. It is a habit. And to achieve great health and a great physique, you need to break the bad ones and build great new ones.
I always talk to my clients about the "rubber band" that is the 28 days it takes to build new habits. If you just do 1 week (which is how many "quick fix" solutions work") you are just stretching the rubber band a bit but then it returns to normal and there are no long lasting effects.
When you push through and build great habits for 28 days or more, the rubber band is broken and you are free to live your improved life. That is what I work a lot with my clients on.
That is one reason I recommender T-nation's Velocity Diet. It is mostly a supplement only diet for 1 month. It is safe and it is effective. But most of all, it drastically reduces cravings for evil food.
You can get similar effects on other strict diets which are made from health foods. But I have not witnessed as much of a taste bud change as from the velocity diet.
My results and the results of my client Annie are here in the forum.
Annie and I, check out her results here.
She started out at 64kg (before even starting training) and now is a nice lean 51kg:) 25 inch waist and visible abs at 16-17% fat - which is AWESOME for a lady!
I just read an interesting article in TIME magazine. About "Why we eat so much". Sure to us in the fitness industry those things should be common sense but it was an interesting read with nice pictures of food.
The main point I took away form it is that food is mental. It is a habit. And to achieve great health and a great physique, you need to break the bad ones and build great new ones.
I always talk to my clients about the "rubber band" that is the 28 days it takes to build new habits. If you just do 1 week (which is how many "quick fix" solutions work") you are just stretching the rubber band a bit but then it returns to normal and there are no long lasting effects.
When you push through and build great habits for 28 days or more, the rubber band is broken and you are free to live your improved life. That is what I work a lot with my clients on.
That is one reason I recommender T-nation's Velocity Diet. It is mostly a supplement only diet for 1 month. It is safe and it is effective. But most of all, it drastically reduces cravings for evil food.
You can get similar effects on other strict diets which are made from health foods. But I have not witnessed as much of a taste bud change as from the velocity diet.
My results and the results of my client Annie are here in the forum.
Annie and I, check out her results here.She started out at 64kg (before even starting training) and now is a nice lean 51kg:) 25 inch waist and visible abs at 16-17% fat - which is AWESOME for a lady!
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