Paramount Personal Training

My week 1 diet update

Here’s a review after week 1 on my 16 week diet.

This is typically how I would look and respond to things if I were a client

Overall feeling good with where things are at, tricky week coming up this week but early days still

It’s Sunday

Which for a lot of my clients means it’s check in day

For me the check in process is vital and it’s also where I see most of the value from coaching comes from

A lot of people get stuck with their results because they’re not sure what to do

Should I lower my calories?

Should I change my training program?

I’ve got dinner out this weekend but don’t want to ruin my progress?

It’s a lot of guesswork that can lead to overwhelm and stress

Coaching and the check in process allows me to take away this guesswork and provide valuable feedback to my clients so that they’re confident with what they need so that week

It helps them feel calmer and more positive about where they’re heading

It also gives me the opportunity to tap in to how they’re feeling overall and gives me the information I need to make the right decisions rather than making blind decisions

Not quite sure what .farleyy and I are giggling about here, but at least we’re having fun

If you need help with taking away your guesswork when it comes to your training abs nutrition

Please leave me a message

Always knew where she got her good looks from

Something I hugely focus on with my clients is everything they get up to outside of the gym

I’ll usual get a surprised look when I tell them it’s 95% of what’s going to get them the results they want

You see, the work we do in the gym counts for very little when it comes to actually burning calories

And understanding this is important when it comes to your goals

Here’s all you need to know about your daily energy expenditure

Classic fitness industry

Moan for years about how the government doesn’t do enough to promote more mindful and healthy eating to prevent obesity

Then as soon as they go and do something to help, they s**t all over it and say it’s going to give everyone an eating disorder

Here’s the thing - people have been tracking calories for years, it’s nothing new

Now it’s just become easier

And if you don’t care how many calories are in the food, then ignore it and order what you want

It’s very simple

Ladies

Don’t be afraid to lift big weights and get strong AF!

I hear far too often from female clients

“But I don’t want to get bulky”

Understandable really as when you walk into the gym you’ll generally see all the big people lifting weights

But by the same token, all those fitness influencers you follow and love

You guessed it

They weight train!

You see, unless your intention is to get big and massive

Weight training for females is perfectly safe and will more than often than not leave you with the toned look you desire rather than the bulging biceps you’d rather not have!

Mainly due to your genetic make up and hormones

So if you’re pounding the treadmill everyday and getting frustrated at your lack of results

Start having a go at some weight training

And if you’re unsure where to start, drop me a message!

How much weight should I be aiming to lose?

This question comes up from time to time

In the past I’ve heard people say ‘1lb per week’

Which to be honest isn’t a bad starting point

But like all things fitness industry the real answer is ‘it depends’

You see, the more body fat you’re carrying the faster you’ll lose weight when first starting out

Then as you get leaner the rate by which you lose weight will slow down

So you may find yourself losing 3-4lbs a week initially but then only 0.5lb a few months down the line

Instead, I like to focus on percent of body weight

From what I’ve read, we ought to be aiming for anywhere between 0.5-1.5% of our body weight per week to ensure we’re not losing too much muscle mass

So for a 100kg person in there first week this would be 1kg or 2.2lbs

For a 60kg person this would only be 0.6kg or 1.3lbs

This makes things far easier to measure when it comes to progression

When the percentage goes too low, it’s a sign you’re not losing fat fast enough so perhaps time to either decrease calories or increase exercise

And vice versa if you’re losing weight too quickly

It also gives us a cool way of essentially predicting how much you could lose over a specific time period

For example a 100kg person dieting for 12 weeks could look to lose from 6kg up to 18kg depending on what percentage they’re working toward

Which is pretty cool 😎

First quarter of 2022 done and dusted and I’ve loved every minute of it

So far this year everything has felt very normal

I’ve coached 435 personal training sessions in the last 3 months

435 hours of doing what I love

435 hours of helping people achieve their goals

435 hours of bettering myself

Looking back it does nothing but motivate me to be better than I was the day before

Big love to everyone who’s on the journey with me 💪🏻

What has two thumbs, a fresh fade and loves data?

This guy 👆🏻

When it comes to my coaching style, I’m a numbers man and to me, details matter

I ask my clients to log a lot of information for me;

Body weight
Calories
Protein
Steps
Sleep
Menstrual cycle
Mood
Energy
Hunger
Stress
Circumference measurements
Progress photos

And when we’re training together, I’m logging their session numbers and making notes

Weight lifted
Reps
Sets
Tempo
Perceived rate of exertion
Rest

Why?

Because for me it’s what I feel I need in order to make the best possible decisions for my clients to ensure they get the best possible outcome

Otherwise it’s like pi***ng in the wind hoping you don’t hit a dog walker

And 9 times out of 10

The ones that log the data, the ones that trust and follow the process

Always come out on top

My two cents on these ‘business gurus’ who just constantly tell Personal Trainers and Online Coaches to increase their prices just ‘because’……..

Happy Mothers Day to these two very special women.

Intermittent fasting
Keto
Atkins
Slimming world
Weight watchers
Mediterranean
Paleo
If it fits your macros
Omish
Zone

I could keep going with this list of diets, but there’s really no point

All these diets above are set out to achieve the same thing

To get people to eat less than they burn I.e calorie deficit

However none of that matters unless you’re able to adhere to the rules put in front of you

I’ll speak to people that have achieve great results with intermittent fasting and no results with keto

Similarly I’ll chat to people who got no results with intermittent fasting but great results with keto

The difference isn’t the diet

It’s being able to stick to it

A 2014 study by Thomas et al that looked into dietary adherence showed that those who were able do adhere to a diet for longer than 6 months lead to greater results than those who couldn’t

Regardless of what diet they were following

I’d would usually recommend people try a bunch of different diets till they find one that works for them

Trial and error is a great tool and it can teach us a lot about ourselves