Marcus here from Fitness Room! I’ve been asked by Stefan to do a little write-up on my own personal weight loss journey and give some insights into the process, coming from someone who has been in the fitness industry for a few years now, and is always learning!
To very briefly go over the background information, I’ve currently lost about 17kg since December and have a few more kilos to go over the next month or so!
We’ll start surface level and get down into the finer details as we go, both for nutrition and training, over a few different emails.
Which takes us into the first point, a lot of this is going to be trial-and-error based, at least in the early stages! There are obviously objectively better foods to eat than others when it comes to losing weight and developing your diet, but it is important you experiment with different types of food to find ones you enjoy, can stay consistent with and make you feel good!
An easy example of this is with your primary source of carbs. Oats, rice or pasta can all be great for you and for fuelling your workouts, but if you have a preference, eat more of it! Or conversely, say pasta bloats you, cut it out and make up the difference with more rice or oats – or just have a ton of oats. The point is to find what works and to stick to it. You do not need to eat a certain type of food because someone said it worked for them, everyone is different and if you try to force feed someone else’s diet when you don’t like it, you will not see results, you’ll just develop an unhealthy relationship with food.
The same goes for fats and protein; for fats: experiment with types of nuts, seeds and oils. For protein: experiment with types of meats, or if you’re plant-based, tofu, lentils and beans.
Search up foods that are ‘high in fats/carbs/protein’ in google and start listing your favourites to incorporate into your diet, this will make the process easier down the line and you’ll also begin learning what is actually in your foods!
Remember, you can still lose weight without having to track every little thing, as long as you’re eating to satiety and not fullness, you will be eating less. Simply being conscious of what you’re having will put you on the right track – we can get into the finer details later!
As far as training goes, more is generally better as long as you aren’t sore 24/7! Aiming for 3 – 4 training sessions per week of high intensity exercise and weight training is very important. You need to give your muscles a reason to stick around as you begin to drop your calories, and weight training is the way to do it. More muscle on your frame will make you burn more fat, even when you aren’t active – and it also looks good! We don’t want to lose muscle, we want to lose fat, but without weight training, your body will just start to burn everything to satisfy the caloric deficit. This is the difference between being ‘toned’ and just being in that skinny-fat middle ground.
In addition to this, we should be starting to incorporate some form of cardio on the other days of the week, (not too much, yet). We usually do a mix of weights and cardio in the group sessions, but like we stated, more is better – a brisk walk at some point during the day, just for 20 – 30 minutes will do wonders in speeding up the weight loss process and is also great for your mental health and focus.
To expand on this I also encourage you to find some type of recreational exercise – don’t confuse this with your routine. Your routine is what will deliver results week in and week out, and it needs to be consistent in order for the maximum desired effect. Find variety in recreational exercise, riding bikes or going on a hike, even playing a bit of sport, it will add up and further speed up your results and also make you feel better!
That’s it for now! To summarise it all:
– Start finding healthy foods that you actually like and can be consistent with.
– When eating, stop once you start feeling full, do not eat past this point, (we can get into calories and macronutrients later).
– Increase your total weekly activity.
– Weight training and high intensity training in general is extremely important, aim for at least 3 – 4 sessions of it per week.
– Try and find some recreational exercise to add to your weeks, think biking, rock climbing, hiking.
– Go for brisk walks! They help more than you think!
We’ll go into more specifics when it comes to your diet, training and mindset next time! For now, this is a good foundation to get you started, so start thinking of ways to incorporate the tips into your routines. Thanks guys!