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Hello, and welcome to this month’s blog, written by Fitness Republic’s Ben, we start to explore some golden rules on how to kick start your fat loss journey.
If you implement some of the principles in this article, I am certain you will start achieving more progress quicker than you ever thought possible!

Now, let’s get to the list:

1- Start tracking your food intakeThis is the first step you should take, whether you want to lose weight or increase your muscle mass.  Everybody has a baseline amount of calories they need to consume in order to maintain the weight they are, this is called your TDEE(total daily energyexpenditure). If you want to lose weight you need to eat a little less calories than your TDEE and if you want to increase muscle mass you need to eat a little more than your TDEE. If you don’t track your intake you will not know whether you’re in a calorie deficit or calorie surplus.This practice simply forces you to re-evaluate your eating habits and dietary choices, and perhaps be aware of the circumstances and mood that surround your eating behaviour.

2- Start training each body part twice per week. Resistance training should be the foundation of any fitness program. If your goal is to lose fat then training with weights will help you maintain muscle and burn calories, if you want to build size weight training will increase your lean muscle mass.You can easily hit all the muscle groups twice a week with a compound weight training program.

3-Start measuring your progress weekly.Regular monitoringkeeps you focused on your goal.The only way to know if you’re making progress is to monitor the changes in your body. So you could take photos, body measurements and body fat percentage.

4-Start using a note pad in the gym to record your weights, sets, reps etc.By tracking your exercise sessions,you will have evidence of your progress, helping to keep you motivated. You can also clearly see which areas you are struggling with, and those you need to focus on.

5- Now you are tracking your progress. If yourprogress stalls, make a change.It’s inevitable that your progress will stall from time to time, and a change will need to be made. Having a record of your training sessions and food intake will make it easy to see where those changes need to be made.

6-If your goals are fat loss and progress stallsDecrease calories and or increase expenditure. You could add 10 minutes HIIT training to the end of your session to help you past the plateau.

7- If your goals are muscle growth and your progressstallsSimply increase calories, and or your training volume.

8- Consume sufficient protein.Increasing protein intake will increase your metabolism and help to maintain your muscle mass, all of which helps with fat-burning. In fact, your body burns more calories when you eat protein than when you digest either fats or carbohydrates!

9- Consume a wide variety of foods to meet your calorie and macro nutrient targets.We need a variety of food to maintain a healthy body and give us the energy we need to exercise. Don’t be afraid to eat fats and carbs they are an essential part of a healthy diet and without consuming all 3 macronutrients (Protein, Fats, and carbohydrates) you will struggle to hit your goals.

10- Take ACTION NOW!The most important thing you can do is take action now, make a commitment to yourself and make a start, once you get going you will gain momentum!

Can we help you with your weight loss goals, see if one of our personal training packages will suit you here.