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EXOFIT | Ballsbridge, Dublin 4 | Personal Training | Personal Trainer

Tips to consider before a fat-loss phase during your Personal Training package

Anthony Murphy - Head Trainer at EXOFIT

Ballsbridge, Dublin 4 | Personal Training | Personal Trainer

29/03/2022

1. Focus on your Physical Activity first

We can't out train the fork - correct, and improving exercise minutes would generally hold a greater degree of energy expenditure compared to physical activity - correct but physical activity/ (NEAT) non exercise activity thermogenesis is a key factor to a fat-loss phase. During a fat-loss phase we are aiming to change body composition (lose fat) or in simple terms move our body from weight set point A to weight set point B. Implementing habits that consist of physical activity (steps, etc) helps our body adjust to the 'NEW' weight set point (weight homeostasis). It also in most cases helps us get out of the office or the house to clear the head, refresh and get some much needed vitamin-D in (on the good days, LOL). It also can be seen as a less strenuous way to increase a clients total daily energy expenditure without having to add more stress to the body (increased heart rate during exercise). A general goal would be to optimise 70,000 steps over the course of a week.

2. Focus on your Exercise second

Now let's talk the importance of exercise and why here at EXOFIT we would consider implementing good habits around your exercise routine before your nutrition. Exercise is known to decrease the risk of developing and to improve the status of chronic disease such as hypertension, type-2 diabetes and obesity. Although most people would view exercise as a calorie burning halo, here at EXOFIT we aim to build a relationship and message to exercise that also connects to heart, lung and muscle health. We aim to get fitter and stronger with exercise and then in the right setting, we apply it to a fat-loss plan with considerations on the intensity of the sessions. A great benefit to exercise/ (EAT) exercise activity thermogenesis is the help to stabilise our body from weight set point A (70kg) to weight set point B (67kg). A general goal would be to optimise 150 minutes per week of moderately intense exercise.

3. Focus on the Nutritional Relationship third

Our goal here at EXOFIT during our personal training packages is to build our clients trust and relationship with all foods. Areas we would generally discuss would be based around food labelling. Changing your sentence from "cheat-meal", "bad", "dead-calories" or "off-meals" to "variety" for a start. Our labelling of foods will subconsciously attach a deeper message to them and hold a degree of guilt when consumed and it really shouldn't be the case. Feelings of guilt after a meal or a snack would need to be addressed and worked on before starting a diet phase. We all know that highly processed foods are packed with salts, sugars and trans saturated fats together that make them taste delicious and in return we tend not to listen our signals of "we are full" (leptin) and continue to eat. But working on healthy eating hygiene such as portion control (intuitively or measured), not eating distracted (T.V or laptop) and eating slower will potentially prevent us from over eating these variety meals. Variety and the relationship towards our food is key before you start a well controlled diet phase for fat-loss for sustainability, adherence and the overall outcome.

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Anthony Murphy - Head Trainer at EXOFIT

Ballsbridge, Dublin 4 | Personal Training | Personal Trainer

MSc, REPs

29/03/2022

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