Shape Personal Training

Shape News Letter 11/07/2023

“Your body can stand almost anything. It’s your mind you have to convince.”

31 Day July Challenge!

Day 11/31 : 5 Minutes of Burpees – As Many Reps As Possible (AMRAP)

10 Tips To Smashing Your Fat Loss Goals!

P.S We have also updated our terms and conditions, see below for more details.

Getting to your body's best fat levels will overall improve your health and well-being. While it may seem challenging, with the right strategies and commitment, it is possible to shed excess fat and achieve a healthier body. Check out these tips where we will explore ten effective strategies that can help you in your journey towards fat loss.

1. Set Realistic Goals:

When embarking on a fat loss journey, it is important to set realistic and attainable goals. Focus on losing fat gradually and aim for a sustainable and healthy weight loss of about 1-2 pounds per week. Setting unrealistic goals may lead to frustration and the temptation to resort to unhealthy practices.

2. Adopt a Balanced Diet:

A balanced and nutritious diet is essential for fat loss. Incorporate a variety of fruits, complex carbohydrates, vegetables, lean proteins, and healthy fats into your meals. Focus on portion control and aim to create a calorie deficit by consuming fewer calories than your body needs. Avoid crash diets and instead opt for a sustainable approach that supports long-term weight management. Your Personal Trainer will also be able to give you a meal plan of what your daily food intake should look like, just ask them! :) 

3. Prioritize Protein Intake:

Protein plays a crucial role in fat loss. It helps to preserve muscle mass, which is important for a healthy metabolism. Include lean sources of protein such as chicken, fish, tofu, and legumes in your diet. Protein also promotes satiety, keeping you feeling fuller for longer and reducing the likelihood of overeating. Aim to have protein with every meal you eat.

4. Incorporate Strength Training:

Strength training is a fantastic way to boost your fat loss efforts. It helps build lean muscle mass, which increases your resting metabolic rate and promotes fat burning. Include exercises that target major muscle groups, such as squats, lunges, push-ups, and deadlifts, in your workout routine. Aim for at least two to three strength training sessions per week for optimal results. Your Personal Training sessions will mainly focus on strength training when you see them for your weekly personal training sessions.

5. Engage in Cardiovascular Exercise:

Cardiovascular exercises like running, cycling, swimming, or brisk walking are excellent for burning calories and reducing body fat. Incorporate at least 150 minutes of moderate-intensity cardio exercises or 75 minutes of vigorous-intensity cardio exercises into your weekly routine. Our group classes are a perfect way to get your high intensity training incorporated into your cardio target. Remember to choose activities you enjoy to make your workouts more enjoyable and sustainable.

6. Stay Hydrated:

Drinking an adequate amount of water is essential for overall health and fat loss. Water helps maintain proper bodily functions, supports metabolism, and keeps you feeling fuller. Aim to drink at least eight cups of water daily or 2L per day, and replace sugary beverages with water to reduce calorie intake. It's best to never drink your calorioes!

7. Get Sufficient Sleep:

Quality sleep is crucial for fat loss and overall well-being. Lack of sleep can disrupt hunger-regulating hormones and increase cravings for unhealthy foods. Aim for seven to eight hours of uninterrupted sleep each night to support your weight loss goals. Establish a regular sleep routine and create a comfortable sleep environment to enhance the quality of your sleep.

8. Manage Stress Levels:

Chronic stress can hinder your fat loss progress. Stress triggers the release of cortisol, a hormone that promotes fat storage, particularly around the abdominal area. Engage in stress-reducing activities like meditation, yoga, deep breathing exercises, or hobbies you enjoy. Additionally, ensure you take time for self-care and relaxation to maintain a balanced lifestyle.

9. Keep Track of Your Progress:

Monitoring your progress can provide motivation and help you stay on track. Use our Shape App and Evolt360 body scanner to log your food diary, track your workouts, and take regular measurements or progress photos. This will allow you to assess your progress, make necessary adjustments to your routine, and celebrate your achievements along the way.

10. Stay Consistent and Patient:

Consistency is key when it comes to losing fat and maintaining a healthy body. Remember that fat loss is a gradual process, and results may take time to manifest. Stay committed to your goals, even when faced with challenges or setbacks. Be patient and trust the process, focusing on sustainable lifestyle changes rather than quick fixes.

Terms & Conditions Policy – Rescheduling Personal Training Session Fee: We have had to make an adjustment to the rescheduling fee for your Personal Training sessions. The previous fee to rebook your Personal Training session was $20, the new and current fee to rebook your session is now $40 per session. Rest assured as long as more than 24 hours notice is given to rebook your personal training sessions no fees will be applied. We thank you for understanding our amendment to this policy and if you would like to discuss with us we would be more than happy to.

Join us for the City2Surf on August 13th!