Terry came to me a couple of years ago with a single goal of losing weight, he had been on various diets, but the weight kept coming back. He was already working out in the gym for several hours every day and barely ate, he took several supplements to compensate for the nutrition. He failed to realize how undernourished and overexerted his body was and how this resulted in irritability and low energy in Terry.
As a Fitness Coach (and a Personal Trainer), I often come across clients like Terry who are misinformed about their general health. As their coach, I feel responsible for guiding and educating my clients to enable them to lead a healthy lifestyle.
From my experience, I would like to share a few parameters that would help you get the most out of your workouts.
Nutrition combined with water. As they say – 80% Nutrition and 20% Training is the key to a healthier body. When you eat a well-balanced, nourishing food at regular intervals during the day, it has a positive effect on your body. The body needs good macros – a combination of essential fats, carbohydrates, and protein as well as an adequate amount of water. I always recommend setting a time for all meals and drinking at least 3 litres of water a day to stay hydrated. Also, add another 250 ml of water for every half hour of training. After all, your muscle requires water to burn the fat. It is a fact, that nutrition is all about WHAT YOU EAT and WHEN YOU EAT.
Training: Training 4-5 days a week for a good 30-45 minutes with minimal rest time in between exercises would be beneficial. Spending hours at the gym is not necessary as it is not a good use of your precious time with no real benefit. Fitness is about consistency – a little bit every day will take you miles ahead.
Strength Training and Posture: Strength training is important to include in your training sessions. In addition to the benefits such as increasing and defining the muscles, it also plays a major role in improving bone density. One of the critical elements to consider while doing strength training is POSTURE. As a trainer, I am extremely concerned about my client’s posture. The last thing I want to see is an injury that will hinder my client's training.
Calories In, Calories Out: As we all know, “calories in, calories out” – this is basic for weight maintenance. To maintain your current weight, you need to take in an equal number of calories to those you burn off during your day. You gain weight if you take in more calories than you burn. You lose weight if you burn more calories than you take in. Depending on your overall training and fitness goals consume mindful and nutritious calories.
Invest in a good personal trainer: A good personal trainer can guide you and motivate you to lead a healthy lifestyle. For beginners, learning strength training exercises by watching YouTube and lifting heavy weights incorrectly is a perfect recipe for a disaster and could result in a serious injury. Invest in a good trainer, especially when you are a beginner or participating in a competition. A personal trainer can show you where you are going wrong such as correcting posture and providing immediate feedback on the training techniques. A trainer can assist you to set realistic goals and inspire you to achieve the desired results. Personal trainers are there to guide and motivate you, but in the end, if you achieve results then you should be proud of yourself as it is your hard work.
Today, Terry still trains with me; he juggles the family and works with ease and still has the energy to workout 3 times a week. He has achieved his weight-loss goals and now works-out to maintain the weight and to stay fit.
We at OXY33 understand the importance of a Personal Trainer and a Fitness Coach and that is why we work with them closely to make great quality fitness products for all. We are also soon launching a web-based platform for Personal Trainers that will help them to manage clients and appointments in a single suite.
About the Author:
This article has been written by OXY33 founder Yogi Jayapal - a certified Personal Trainer and Weight Loss Consultant. He is also the founder of OXY33 Pty Ltd and is based in Melbourne, Victoria, Australia. In 2017, Yogi competed under fitness modelling category for ICN federation and came in 2nd place.