12 Weight loss tips for busy people and professionals.

Losing weight and trying to find time to keep fit isn’t easy. It’s even harder when you have to balance it around a busy work life and family.

Fortunately what you lose in time you can make up for by working smart.

Here’s our top tips for busy people and professionals.

1) You don’t have to train every day.

Plenty of research shows that training 2 – 3 x per week either with resistance or HIIT training is enough to get 80% of the benefits from exercise. After that it becomes ‘marginal gains’.

Marginal gains is when you double the work but don’t get double the result. In fact after hitting the optimal point there’s a steep drop in results from training. You might be training twice as much to only progress 20% faster.

2) Boost your metabolism with workouts.

Resistance training and HIIT training produce an effect in your body called EPOC. This where after you stop training your body is still recovering from the workout, boosting your metabolism and burning more calories.

It’s healthy and the effect can last for up to 48 hours.

EPOC is produced through weight training and high-intensity interval training so follow a weight program and some of the finishes we post on our social media to take advantage of this effect.

3) Make your training fit around you. – Shift workers especially.

Shifts-patterns and working nights can play havoc with training.

Rather than viewing your training from a day to day perspective, look at it over the week. From that perspective things balance out much better.

If you workout all 3 days in a row it often means your body has more rest while you’re back at work.

Some of our clients finish a night shift, come straight to the gym and then go home to sleep. It’s not as good as working a 9 to 5 but it doesn’t stop you from getting a good result.  

Even then training 1x a week is so much better than not at all.

4) Accept what fits around you is better than perfect.

Possibly one of the biggest things i’ve learned and observed in training is that aiming for perfection rarely leads to it.

Facebook’s motto is “done is better than perfect’ and that fits to training too. Aiming for perfection often leads to burnout and procrastinating on the things you didn’t get right rather than what you did.

Changing your body shape and getting fit is a long game. Things will crop up and get in the way. The routine what fits around your lifestyle will be the easiest to stick to for the long term and get the best results too. Also you won’t resent it.

Most of this article is based around that principle.

5) Train for more than fat loss!

There are plenty of reasons to train; long term health, reduce stress, living longer, reducing injury risk, positive mental health all of which can be tracked by your strength and fitness performance.

Aligning your goals with something positive gives you more reasons to train and there are direct correlations between that and how long you will live.

Joining a community is even better. Small gyms, group training, the people you meet are great and will motivate you!.


6) Eat on the go.

There has never been a better time to live in to lose weight. Companies and the pubic are a lot more health conscious now, there’s pressure from the government to fight a growing obesity crisis and even McDonalds has low calories options, take advantage of them!

Don’t listen to your nan who hasn’t touched a meal deal in her lifetime and grew up in an era where fats was directly responsible for all health related deaths. The industry has evolved and when your on the rush stopping in at tescos, subways or boots is a real help!

Remember tip 4, it doesn’t have to be perfect, even most petrol stations sell protein bars now.

7) Watch out for hidden calories! Check the label and choose an Americano

Unfortunately on the other side of the argument companies have got better at tricking you too.

Volvic do a flavoured water that has the same calories in it as a can of coca cola… WTF!

Always check the label and compare the calories. Unconscious eating is an easy trap to fall into where you don’t realise you’ve taken in a big hit of calories.

Coffees are the prime culprit for this. An Americano with milk in will average out about 40kcal.. The same size really nice ‘latte’ can be north of 300 – 400kcal. Check the label first and be aware of hidden calories.

8) Take advantage of tech and try flexible dieting.


Wrapping two tips up into one here, technology has evolved a long way too!

Calorie counting is one of the most effective ways to lose weight! This is because if you’re accurate it can’t fail. It’s hard physics, if you burn more energy than you take in it has to come from somewhere else (FAT :] )

Before it used to be a laborious task. Now with apps like MyFitnessPal it’s easier than ever.

Download the app, input your body weight and activity and start tracking.

The app has a huge user database of food and calories and all you have to do is scan the bar-code. It’s like the wikipedia of calories.

Most problems we see arise from calorie counting come from when you set your calorie intake too low! Do that and you’ll be licking stevia tablets for flavour. Set it up right and it can be one of the best ways to diet.

Calorie counting is proof that you can enjoy treats and still lose weight. It allows you to balance good food choices with a bit of treats which is one of the best ways to lose weight and keep it off for good. Cutting things out entirely rarely ok.

My top tip would be to set it up to lose a pound a week and then if that becomes easy you can reduce your calories a little further or increase your activity.

9) Avoid sugar.

Sugar is addictive, drives cravings and makes it hard to regulate your appetite. If you’re on the go all the time it’s easy to get stuck into a loop of sugar hits through the day. Instead try a snack with complex carbs, healthy fats or proteins such as healthy pop corns, protein bars, beef jerky.

10) Take a Lunch Break!

So many of us have tight deadlines and targets to meet that we develop this false ideology that working through our breaks will make us more productive.

Taking a 30 minute break will give you some much needed mental down time. It will reduce your stress and mean when you return to work you are more focussed. You won’t have as much time but you will do more in your time.

Often when we crave food or ‘feel tired’ it’s a sign of the day taking its toll. You work hard all day and then it hits you in the evening and your body is trying to recover.

Taking a break will do more for your body, shape, business and mental health!

11) Don’t compare against your younger self.

I see this with Dad’s a lot and it applies to all of us in one sense or another. They was used to going to the gym 4 days a week or playing sport or some other form of activity when they was younger and when it comes to training now if they’re not doing the same it’s not quite good enough. It’s not true.

For most of us our younger selves was idiots. We winged it and training was rarely optimal. What you lack in time you can make up for in thinking smart. Following a proper plan 2 – 3 x a week will get great results for most of us. All of our clients are fitter with us within 6 months than they ever was when they was younger.

12) Train in a group!

Anyone can achieve anything with the right direction, support and environment provided they are willing to change.

Group training is a great way to get the most out of your training without paying 1-2-1 prices.

It doesn’t have to be with us, working with a group will mean you push yourself more, give you more reasons to come as you make friends and having a new friendship group is brilliant if you carry a lot of stress with work.

– Sean

Think we can help you get in shape? Drop us a message to get in touch.


Supercharge your new year motivation

January is here! It’s a time when we’re looking back at everything that’s happened in 2018. The things that we have achieved and the things that we let slip to the wayside. It’s a time when motivation is high, where we can wash off all past attempts and approach things as a clean slate a fresh start!

So now, when your motivation is at its highest. You’re looking to join a gym. Here’s our tips for making sure you achieve your new body goals.

1) Set realistic, detailed goals.

Whatever your plan, you must be consistent for it to be effective. Don’t get stuck in the trap of ‘what’s best’ on paper. What’s best FOR YOU is going to be the plan you can stick to. Ask yourself:

Is my goal realistic?

If you’ve never lost weight before then losing 2lb a week is fast. Over a year that would be 100lbs. Time is your friend. Ask yourself:

Am i going to be able to stick to this… in 3 months time?

Can you see yourself still doing it at Easter? If not, go back a step and pick a target that works. You can always do more as it gets easier.

2) Do things one step at a time.

Everything doesn’t have to be perfect to train.

For example you don’t need the perfect diet or routine if for the last 3 months or more you’ve not trained or watched what you eat.

Procrastinating on getting everything perfect stops a lot of us from getting started or can lead to early burn out. We call this waiting for the stars to line up.

If you wait for the stars to line up it’s rare you’re going to get the opportunity.

Instead do things one step at a time. Often making one positive change will lead to another. After you’re into a routine of training naturally you’ll want to start eating better so if you have a bit of faith you can focus on getting into training and then as that becomes easy you can then put your focus into food.

3) Make a plan and hold yourself accountable.

You’ve heard the saying. ‘Failing to plan is planning to fail’

It works for the simple stuff too.

Once you’ve made a plan be specific and go into detail.

If your plan is to train 3x per week, what days are you going to train?

Having a routine gives you something to stick to on the days when you’re not quite feeling it.

It also gives you a structure to plan around so things don’t accidentally get in the way. It keeps training high up on your priority list which you need to do if you want to look a certain way by April or June.

4) FOOD – Start with the basics

This applies to newbies and seasoned pros who’ve just got a bit comfy over the year.

Before going no-carb, joe wicks or paleo. Are you still doing the small changes that make a difference?

  • Are you eating breakfast?
  • Are you taking a lunch to work?
  • Can you honestly say you’re getting 3 meals a day?
  • Have you cut out takeaways? (or why not try cooking a fakeaway at home)
  • Are you avoiding sugary drinks (diet ones are fine) Are you avoiding alcohol?
  • Do you have a portion of protein with each meal.
  • Do you drink 2 litres of water a day.

Making these changes will cut out 80% of the high calorie foods in your diet which aren’t productive to weight loss. They’ll make sure your body has most of what it needs to recover after a workout. You’ll be eating more food that fill you up for longer and it will have a positive impact on your blood sugar levels which is good for appetite as-well as balanced energy levels throughout the day.

You want to be ticking yes to all of those before you get into calorie counting, or cutting out your carbs.

If not, brilliant. Focus on using January to make these an habit. Don’t be afraid to make weight loss simple.

5) Form Habits and Routines.

We’ve all said it before, ‘I just need a little more motivation.’

That motivation comes. We work hard for a week.. maybe 2 weeks and then things start to slow or we revert to know what we know.

That’s because motivation is finite. It runs out and we run on what we know, our habits, lifestyles and routines.

On the other side of the coin there’s those people who always train, always eat well, asif it’s effortless. That’s because it’s their routine which is what we need to create.

It takes 21 days to form a habit so this isn’t always a quick process however you do gather pace and your progress becomes like a snowball rolling down an hill.

The secret to doing well is doing it consistently over time. To do that we need routines. That’s the secret to athletes, it’s their lifestyle.

Break goals down and build them up one step at a time.

6) Train for more than just fat loss.

Enjoying what you do is key!

On the face off things weight loss is simple. Eat less calories and move more.Sticking to it is much harder…

You will have much more motivation to go to the gym if you’re seeing a performance increase too.  

Are you getting stronger? Are you getting fitter? Are you learning something new? Have you set up your program so you can see these things?

If you’re only measure of training is how much you sweat then you’re not going to see progression. As you get fitter you will do more and you will still be sweaty and out of breath.

7) Train with weights

Weights can be used to:

  • Burn fat.
  • Build strength.
  • Build muscle.
  • Tone up.
  • Get fitter.
  • Boost your metabolism.
  • Injury rehab & prevention.

They’re proven to be good for just about everyone.

When you take in less energy than your body needs it has to look for that energy elsewhere. Mostly this comes from fat which is good BUT your body can also burn muscle too.

We need to maintain our muscle for a toned look so we need to do something to prevent this which is why we train with weights.

More muscle also burns more fuel which is why trainers recommend weights as part of a fat loss program.

Weights are as flexible as the programming. 3 sets of 10 can be a good place to start while you learn the movements however you’re not restricted to just that.

You can mix your reps from 3 – 30 depending on whether your goal is strength, building muscle, toning, fitness or anything in between.

8) Use free weights over machines.

Machines are designed to assist you. They have their place in terms of ease of use and gyms will use their vast array of equipment to sell you a membership but that’s not to say they’re best.

By assisting you they’re also doing some of the work your body should be doing. They are not letting your muscle stables like they should or engaging your core like compound free weights movements might.

You can work all you body with; Squats, KB Swings, Deadlifts, Lunges, Press up, Pull ups (bodyweight or assisted), Bent over rows and Standing Shoulder Presses.

If you’re not confident doing one of these yourself, ask one of the trainers in your gym to show you. They wont charge you for a 5 minute exercise demo.

9) Talk to trainers.

Finally. Speak to the staff in your gym.

Some trainers have a bad reputation for just trying to sell to you but don’t let one bad apple spoil the bunch.

A good trainer should do the job because they enjoy helping people.

If you’re going to work with someone do your research.

Are they qualified?
Have they experience of training?
Have they experience of getting results for others?  

If you need a demo on an exercise. If you’re unsure about what the next step should be talk to someone who has walked the path. Someone who has had experience of helping others and let them save you a bit of time.

As trainers we’re always happy to hand out a bit of advice. Drop us a message or pick up the phone.

Remember, whatever you do. Think towards April, are you going to still be enjoying it then. Best of luck!

Sean – Next Level Fitness

MEET OUR TEAM: JORDAN’S STORY

I don’t really remember one particular thing that got me into fitness, it was and is still a string of reasons as to why I began training and still train.

I was always a sporty and active child, I played football at a high level including Rotherham and Sheffield united.Like most people who train, Arnold Schwarzenegger was a big idol, very cliche I know… But I think most of all, it was a confidence booster, if I felt I looked good it just made me feel good.

As soon as I was old enough I joined a gym, I had no idea what I was doing, what did what. I just copied others, did what felt right and watched a lot of YouTube videos.

I originally had no intention of becoming a PT, I studied games design through college and university, still working out at the gym everyday and also holding up a job. There were difficult times, motivation to go to the gym after uni and work was hard to find.

I once heard a saying that “the heaviest weight at the gym is the front door”. Meaning once you get through that door you’ve done the hard part, which is so true.

I left the conventional gym and began a whole new journey in CrossFit. It was something my mum had done for years but I just never got the time to try it out. It soon become my new love and passion, even quitting football so I would have more time to train. The feeling of trying to find motivation instantly disappeared. It’s not just the training I go for, its like a social club, a community, a totally different atmosphere.

Which is why I joined Next Level Fitness. It has the same family, friendly feeling, no ego’s, no judgement, everyone wants everyone to succeed.

I have my level 2 (gym instructor), level 3 (personal trainer) and CrossFit level 1, which I studied way back before coming a personal trainer just to get a deeper knowledge for myself on why you get stronger and why muscles grew so I could make my training better and more efficient. I began to become fidgety working a desk job as a graphic designer, when I was such an active person, and I was asked a lot in my gym for advice and help and I even ran an occasional class there.It soon became clear that being in a gym, helping people whether it be beginners or experienced gym goers grow and achieve their goals was exactly where I wanted to be and what I wanted to do. I have so much passion for helping people and seeing how fitness can totally change someone’s life mentally and physically.

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Do you have any questions for Jordan? About his journey, training, how he works with clients? Comment in the blog below ⤵

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Request an appointment with Sean, fill in the contact form below:

#wisdomwednesday – Things I wish I knew before I started training.

Have you ever had that moment where you think if I knew what I knew now, I would do things different?

Two things we say a lot; being strong makes everything easier! Girl’s, lifting weights won’t make you massive!

Here’s the things I wish I wish I’d known before starting training.
– Sean


Want to work with us? Get in touch via the form below:

 

Why is protein important for weight loss? 

Why is protein important for weight loss?

1: It fills us up! Protein is the most filling food group. It slows the release of food from the stomach and helps stave off snacking.

2: Helps reduce calorie intake. Due to feeling fuller it is easier to hit our calorie goal.

3: Reduces cravings. Protein balances blood sugar levels which stabilises energy levels throughout the day and halts craving for sugary foods.

4: Promotes muscle growth and repair. This doesn’t mean you’ll end up bulky, it means you can get shape to your body that you’re after!

5: Increases metabolism. Protein actually burns calories to digest through a process called TEF (Thermal effect of food). It’s estimated you burn 1kcal for every gram of protein you eat.

Couple an high protein diet with a resistance based workout to get the toned look you’re after.

If you want more information feel free to drop us a message and see how we can help you achieve your goals this year!