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Serious Advice for...

Training to Lose Weight

Too much body fat is the result of an imbalance between the energy you take in, in the form of calories, and the energy you use. Combine a high-fat/high calorie diet with too little exercise and you'll gain weight.

When people talk about losing weight, the majority of the time they mean they want to lose fat. In basic terms fat is just energy that hasn't been metabolised or used.

The best way to lose weight is to have a healthy balanced diet and exercise regularly. Doctors recommend you should aim to lose no more than 1kg (2lbs) per week and reduce body fat by 1-2% a month. If you follow this advice it won't be long before you'll see, as well as feel the difference!

We strongly recommend that you consult your GP anyway before undertaking any nutritrional or training programme.

Training Tips

  • Do at least four 35 minute cardiovascular activities each week - this might include jogging, skipping or cycling
  • Try training in the morning, as your body can burn fat up to four times faster
  • Include resistance training, training with weights, as part of your weight loss plan - this will tone and shape your body
  • Change your workout every 12 to 15 weeks
  • Drink plenty of fluid, either water or low calorie drinks, throughout your workout session

Nutritional Tips

A balanced diet will contain all the nutrients you need to satisfy your appetite and maintain good health. Some diets, particularly those which avoid major food groups may not provide the nutrients you need for a healthy body.

A truly balanced diet has

  • protein
  • carbohydrates
  • small amounts of essential fats

Some Helpful Tips

  • Drink water - dehydration can often be confused with being hungry, try drinking a glass of water and wait a bit before eating
  • Eat baked, steamed or grilled foods, rather than fried or sautéed

Because we're all different, ask our gym staff about the personal training and nutritional requirements to suit you.

Supplement Tips

Losing weight and getting into shape is no easy feat, but who said it was going to be easy? So we need all the help we can get, supplements help keep us motivated and focussed, speeding up the results, as well as forming a well balanced diet.

Listed below are some recommended supplements that will help you shred that unwanted fat

  • Protein Powders - meal replacements and pure protein powders, which can be used to replace a meal throughout the day
  • Slimming Pills - these can help to burn fat faster and suppress appetite
  • Protein Bars - a convenient and healthy snack alternative

  Healthy Eating Guide

Supplements
Recommendations
Use to assist you in your goals. Can be used to replace meals or supplement your diet.
Bread, potatoes and other cereals including pasta, rice, oats and noodles
Choose whole grain, high fibre varieties whenever possible.
Fruit and vegetables
A rich source of vitamins and minerals. Try to eat at least 5 portions a day.
Milk and dairy products,  excluding butter and cream
These are an important source of protein, vitamins and minerals. Use low fat versions of these foods.
Meat, poultry, fish and alternatives, eggs, beans,
A good source of protein. Choose lean cuts of meat and remove the skin from poultry.
High-fat/high-sugar foods spreadable fats, cooking oils, sauces, chocolate                              
These foods provide us with the most calories but the least nutrients. Eat sparingly and look for low fat alternatives.

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