Often, when people hear the words ‘weight loss’ the first – and sometimes only – thing that comes to mind is the number that comes up on the scale. However, many people with this goal are actually looking to ‘slim’ down and ‘tone’ up, as opposed to actually losing weight. For these people, the number on the scale can be a poor reflection of fitness progress as it unfortunately doesn’t show how much of your weight is made up of muscle and how much is made up of fat. If you’ve been exercising regularly and eating well then you are more than likely gaining muscle and losing fat. In this case, your weight may not have fluctuated much, though you may have noticed your clothing fit better or feel looser. To properly track fat loss, you should talk to your trainer about checking your body fat percentage using our Tanita Body Composition Analyzer scale.
If one of your goals is to lose fat then it is important to note that achieving that goal will greatly depend on your ability to maintain a good nutritional routine that includes a caloric deficit – burning more calories than you eat – as well as a strong workout routine. In our experience, clients with a healthy nutritional routine and a strong commitment to fitness (exercising regularly both in and out of the studio) tend to report a higher level of satisfaction with their health, level of fitness and overall zest for life!
The August issue of our monthly e-newsletter – The Fitness File – is available now! This issue covers the following:
- exercise on the go
- fitness tip: drop it like a squat!
- nutrition tip: the ‘good carbs > no carbs’ mindset
- club news: studio closure, small group capacity, mask brackets, and consultations
- staff spotlight: Anthony McLoughlin (Personal Trainer)
- studio Q&A: I’m getting back into an activity/sport after a long layoff – is there anything I should do to prepare?
Check it out here.
In order to succeed with your health and fitness goals, starting a program that incorporates movement you enjoy and feel comfortable doing will go a long way towards helping you achieve your goals. In our technologically advanced society where you can get almost anything at the touch of a button, something like exercise – something requiring physical and mental exertion and no small amount of patience – often feels more like a chore than a fun activity. Consequently, finding a program you enjoy will help ensure you maintain a long-term, active lifestyle instead of reverting back to a sedentary lifestyle. For instance, if you enjoy the way your body feels during and after a boxing session or during a high intensity interval training session, why not consider incorporating these into every session?
It’s important that you communicate to your trainer what exercises you enjoy and which ones you dislike. For instance, if you like being pushed hard but can’t stand doing exercises like box jumps or burpees, talk to your trainer. They will always encourage you to step outside of your comfort zone but will never make you do something you are uncomfortable (or dislike) doing.
Your “core”, as it is called in general terms, is the key to optimal performance, stability, and posture. It is the foundation for all movements of the body, and also functions as a biological lifting belt and brace.
Being able to activate your core will improve your posture by keeping your spine in alignment. It will also improve your ability to balance and perform complex movement patterns. Trying to perform technical and/or compound exercises without first activating your core is the easiest way to get injured at the gym, especially as you increase the weight being lifted.
To learn how to properly activate your core we urge you to speak with your personal trainer so that they can walk you through the steps in person. They may even give you simple core activation exercises that you can do at home or at work.