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Fat Loss: Expectation vs Reality

December 4, 2019realadmin_adminEducation

When embarking on a fat loss journey, we can sometimes have this expectation where we believe that if we simply eat better and exercise more, we will have this perfect rate of fat loss week in and week out. In a perfect world, every time we step on a scale the number would be less. Unfortunately, fat loss is not always that cooperative. 

Suppose you started off the month really “good,” with your food. As a result you experienced significant scale changes week after week. Let’s say perhaps, you lost 1kg a week for four straight weeks. 

HELL YEAHHHHHH!! Wouldn’t that be amazing?!

0.4g – 1kg a week is a an AMAZING SUCCESS RATE when it comes to fat loss. I think we get bombarded with these crazy diets and nutrition gimmicks that we don’t realise what sustainable fat loss actually looks like! I would advise that it is not always realistic to assume that fat loss will continue in this linear fashion for the duration of your journey. In fact, the more you have to lose initially, the more you may lose early on. 

When you have more body fat to lose you may lose decent scale weight but it doesn’t translate to significant visual improvement. The opposite is true when you have less fat to lose, the scale might not change at all BUT you will see more changes in your body when you compare photos. This is one of the major reasons we recommend our clients track scale weight, measurements and take progress photos!  I don’t think you need to be obsessed with these measurements like you would if you were competing in a physique competition for example, BUT weighing yourself once per week or even first thing every morning so as to work out your average, (depending on your circumstances) and taking measurements and photos every 4-6 weeks is extremely beneficial. 

As many have experienced, the last 5kg can be significantly more difficult to lose than the first 5kg. As fat loss slows down, and you have less body fat to lose, your body fights fat loss harder than it did initially. As you get closer to your goal, you will have to be MORE consistent and work even HARDER, with less dramatic results. This is one of the reasons why fat loss is such a journey and being aware of these facts in advance can actually HELP you be even more successful in your fat loss pursuits. 

Again, let’s say you lost 1kg a week for a month and then 600g the next week and ZERO the following…this week of stalling DOESN’T MEAN things aren’t progressing. It doesn’t mean your program needs to be adjusted, you have to drastically cut calories or that you have to do more cardio. Sure there may come a point where you will benefit from cycling your calories but it most likely means you have to CHILL THE F@#k OUT!

Because here’s the deal, and I repeat… FAT LOSS IS NOT SOME MAGICALLY LINEAR PROCESS. EVER! You need to remember that there will be ups and downs to progress and that’s totally normal. Always take a step back and look for that downward trend. There will be weeks that NOTHING seems to be happening. That’s okay. Because there will also be weeks where you don’t even try that hard and the stars align and everything improves. 

This is all part of the bigger picture of PROGRESS NOT PERFECTION. Real, lasting progress happens over time and is cumulative. BE PATIENT and LET IT HAPPEN.

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The 3 most effective stress management strategies The 3 most effective stress management strategies

Stress is not just emotional but it can also be physical. There comes a point where your physical body can be just stressed and tired. So here are 3 of the most effective ways to manage emotional stress as well as physical stress anyone can use. 

1. MEDITATION. At first meditation seems daunting and pointless to some. However it can be an awesome way to give your body both a mental and physical reset from day to day life. Having a crazy day at work just to get home to an even busier family life can be strenuous on the body and mind. So taking 5-10 minutes to just find a quite place where you can just sit relax and breathe. You don’t have to be an expert at MEDITATION to give it a go and feel real benefits just from a few minutes. 
2. SLEEP. Getting a good nights rest sounds so simple but it could be the difference between you being or not being stressed. In the world today we are always go go go and sometimes it’s hard for people to stop their day early to get to bed at a reasonable hour, but SLEEP is an integral part of stress management for everyone. So to put it simply focusing on getting a good 7-8 hours of straight sleep can help anyone manage their levels of both physical and emotional stress. 
3. WALKING OUTSIDE. Just the act of being OUTSIDE during the day or even at night can calm a persons stress. Add in the benefits of WALKING and you have the ultimate stress reliever. Having a long stressful day? Head OUTSIDE and get some fresh air.

Finding time in your day for at least one of these strategies might just change your attitude for the rest of the day. Becoming less stressed is always a positive and their is no harm in trying 1 if not all 3 of these strategies during your day. 

Coach Kyle 😁💪🏽
Wednesday night with Kyle is pumping tonight! Love Wednesday night with Kyle is pumping tonight! Love seeing the community getting stuck in mid week 💪🏼🏋🏻‍♀️
🍇The importance of adding plant matter to your 🍇The importance of adding plant matter to your meals🥬

Fruits and vegetables pose many health benefits and play a crucial role to living a healthy lifestyle. It is essential that we are adding plant matter to all of our meals because;

🍆They provide colour and texture and make the food we are eating more appealing.
🥦Fruits and vegetables are convenient and are quick and easy to eat.
🍉Plant matter contains high amounts of fibre which helps keep us fuller for longer and keeps our digestive system happy.
🍌Fruits and vegetables are naturally low in calories which is of more benefit to us as they are nutritionally rich but low in calories.
🌱Plant matter foods contain high amounts of vitamins and minerals which help us stay energised and feel good.
✅Eating the right amount of fruits and vegetables can help to reduce your risk of lifestyle diseases.

So start of by adding some greens first to your meals with some fruits in between should help in increasing your plant matter intake and watch you start reaping the benefits.

COACH DAMON 🤟🏻
LEGEND OF THE WEEK Congratulations to this super LEGEND OF THE WEEK

Congratulations to this super star 🌟 Joanna B! 
Joanna joined our community a little under 3 months ago, armed with some big strength goals; including performing a bodyweight chin up. This has been the jumping off point for her training plan in which she completes:
3x PT 🏋🏻‍♀️
2-3x Sweat 🏃🏻‍♀️
Having never lifted a weight before coming to RFT, in the last week Joanna performed a:
• 50kg back squat for 8 reps
• 60kg deadlift for 6 reps
In under 3 months! This is largely due to her get in and get after it mentality; her determination and curiosity about what her body can do is unmatched and makes her a genuine delight to train.

Aside from that, Joanna brings such a warm and kind energy into the gym that is appreciated by all the staff and members, and makes us proud to have you as part of our gym, so thank you Joanna!
And congratulations to this Legend! 🌟🏋🏼‍♀️🤩
Coach P 💁🏻‍♀️
BEST MORNING EVER 😍 I love this CORE class an BEST MORNING EVER 😍 

I love this CORE class and the fun/burn we share. Thankyou all for coming everyone. You’ve done amazing things this morning, now go and share the love. 

Morning’s at RFT 🙌🏼
Coach B xx
Awesome 6:45 team smashing the classes tonight. On Awesome 6:45 team smashing the classes tonight. On fire ! 🔥🔥

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