 And how you can too... "Before I started, I was depressed, I felt fat, lethargic and I couldn't see a way out. I had literally tried everything! I decided to drop Aidan a message online and I now know that without a doubt that was a LIFE CHANGING DECISION". - Sarah Sarah's results don't stop there, we're still counting down the kg's as they come off. This is just the beginning and Sarah is determined to take it to the next level. In this article, I'm going to share with you 3 powerful reasons why Sarah lost 15kg in just 4 months. The Lightbulb Moment It all started with a message. Sarah had tried everything to lose weight but nothing seemed to work. She lost weight in the past but always put it on not long after losing it. This is the classic weight loss story. We've all been there. You lose weight, gain it back, lose it, gain it back again and before you know it, you're a yo yo dieter (guilty). There eventually comes a time when you've tried to lose weight on so many different diets, you feel like nothing seems to work. It's kinda like when you say a word repeatedly over and over, it loses all meaning. It's painful, it's annoying, and so frustrating. But it doesn't have to be this way... You see, I was so fed up of having to lose weight again and again, I said enough's enough and I made a commitment to myself that I'd lose weight for the last time. Since then, I've helped people all over the world achieve the same. Sarah is one of them... To date, we've helped Sarah lose 15kg and shave 15 inches off her body in just 4 months. I'm about to share with you the 3 powerful reasons why she achieved it and how you can too. I can safely say that even though Sarah hits a plateau every now and then (she's human), she never goes backwards. Why? Because we're changing habits. We use simple, proven methods to achieve sustainable weight loss without the use of quick fixes or supplements. It's a slower process, but a long lasting one. Here's how we helped Mitch do it too:  Sarah's Story Quickly before we move onto the 3 powerful reasons why Sarah lost 15kg in just 4 months, I want to share with you her story. Why? Because it's relatable. You can read her story feeling confident you can accomplish similar results. You read weight loss stories on this crazy world wide web that leave you doubting the result and questioning whether you could ever do what they did. This article is different. "I have been overweight all my life. Since the age of about 14 I knew I was bigger than other girls and since then I have struggled to lose weight. I have literally tried everything and anything. I have insulin resistance which basically means I have too much insulin in my body all the time which results in excess hunger and fat storing… not a great combination for losing weight!" "Insulin resistance (IR) is a pathological condition in which cells fail to respond normally to the hormone insulin. when the body produces insulin under conditions of insulin resistance, the cells are resistant to the insulin and are unable to use it as effectively, leading to high blood sugar" "I’m a primary school teacher so it is even more important that I stay fit and healthy so I can do my job to the best of my ability. I also feel it is really important for me to be a role model to my students by fuelling up on healthy foods, being active and having loads of energy to keep up with them. I have always felt that to lose weight I had to do something extreme. Cut out food groups, exercise to excess and never have any treats. It’s a bleak world if you have to do all of those things just to maintain a healthy weight range". In theory, being Insulin Resistant would make you think it's harder to lose weight. And you're right. But it's certainly not impossible. All this means is we need to manage her carb intake and beware of the blood sugar lows. The coolest part of Sarah's journey - Sarah works with me online. We have a weekly call, check in daily and she submits all her updates to me via my weekly update form. I program all her exercises, cardio and nutrition. Now that you know her story, lets move on to the 3 proven methods... 3 Powerful Reasons Why Sarah Lost 15kg In Just 4 Months Now with that little background in mind, you might think the methods we used to lose weight are special because she suffers IR. Truth is, these are simple but powerful methods that you can adopt right away. All the IR means for me as her coach is it's something I'm aware of, but the principles of weight loss remain the same. Here's the first reason. Reason #1 - She Kept A Food Diary This is simple, but believe me, it's powerful. I had Sarah keep a basic food diary from day 1 for a few reasons:
The mindset when keeping a food diary isn't so much a 'Aidan's going to check my food diary so I'm going to eat right' kinda thing but a tool to help me help Sarah with her food choices. It's powerful because Sarah was able to gain control of her habits and make her food work for her. Download your free food tracker template here..  Keeping a food diary allows you to become very self aware emotionally and physically. For example, if Sarah felt tired on a certain day or after a certain meal, we could pin point the reason why and formulate an effective plan moving forward. This provided us (and will provide you) one of the most important factors of weight loss - consistency. Now that's powerful. "keeping a food diary can double a person's weight loss". [1] A study from Kaiser Permanente's Center for Health Research (of nearly 1,700 participants) shows that keeping a food diary can double a person's weight loss. The study found that the best predictors of weight loss were how frequently food diaries were kept and how many support sessions the participants attended. "Those who kept daily food records lost twice as much weight as those who kept no records". Plus, keeping a food diary is a behavioural goal meaning it's in your control. Do you have to keep one every single day? No, but i recommend being regimented at the beginning so you become familiar with portion sizes and develop a strong self awareness. So, if your goal is to lose weight, keeping a simple food diary is definitely a great place to start. Reason #2 - She Started Resistance Training The best part about this is Sarah isn't even a member of a gym. We simply started with body weight exercises and then I got her to invest in a resistance band. This opened up a bigger variety of exercises and therefore, and increase in weight loss and strength. "Resistance training can increase fat-free mass (muscle) and decrease the percentage of body fat. One of the outstanding benefits of resistance exercise, as it relates to weight loss, is the positive impact of increasing energy expenditure during the exercise session and somewhat during recovery, and on maintaining or increasing fat-free body mass while encouraging the loss of fat body weight" [2] A couple of other powerful reasons why I get my clients to lift weights:
With Sarah, I designed her program to fit into her lifestyle so it worked FOR her, not against her. In other words, as a result of the food diary, we were able to identify her most energetic part of the day/week and schedule a workout around that time. Your program should do the same for you too. If you're not doing any form of resistance training, you're missing out on a huge opportunity to accelerate your weight loss (which is also is kept off). You don't even have to be a member of a gym. Invest in a resistance band and simply get moving any time, any where.. Reason #3 - She Ate In Calorie Deficit Over A Period Of Time  Credit: StockUnlimited I've spoken about this in a lot of articles. There's no magic weight loss formula. There's not even a magic supplement or diet. You simply need to burn more calories than you consume. I never said it was easy because its not. All I'm saying is its simple, and powerful. If you eat in a calorie deficit over a period of time, you WILL lose weight. How did I ensure Sarah was eating in a calorie deficit? I got her to do the following:
I calculated her calorie and macronutrient requirements based on her current weight, activity level and age. I said it here but I'll say it again: "TRACKING MACRONUTRIENTS IS LIKE POWER STEERING. YOU CAN STILL DRIVE To Your Destination WITHOUT IT, BUT IT'S INCREDIBLY DIFFICULT TO MOVE IN THE DIRECTION YOU WANT TO Take to get there" In other words, it's certainly possible to lose weight without tracking your calories or keeping a food diary, but it makes it that much harder to know what to change when your results stall. Once you know your daily calorie intake, you can simply deduct 100-200 cals per day from a macro of choice (preferably carbs or fats) when you hit a plateau. Sarah's progress wasnt exactly linear and it never will be. Here's a screenshot of her progress chart:  As you can see from the chart, when Sarah's results stalled, we changed or tweaked something to ensure she was still progressing. Like any weight loss, it will slow down eventually as the body adapts to the deficit. Summary Ultimately, for these 3 powerful methods to work, Sarah had to be consistent and she had to take action on everything I set for her to do. The same applies to you. You must stay true to your goals and take consistent action. Sarah losing 15kg and shaving 15 inches of her body is no easy feat. As simple and powerful as these methods are, it took sacrifice, hard work and determination to succeed. These are all the qualities of weight loss success and I'm so proud of how far she's come. It's now up to you, if you want to do the same... Written by Aidan D'Arcy - Personal Trainer Frenchs Forest A Word From Sarah...
Having Aidan there to guide me and support me every step of the way has been my saving grace without a doubt. Talking to someone who understands it completely and who is there to support me on this journey has meant more than words could ever express. To date I have lost 15 kilos and I am halfway to reaching my goal weight. It is great to finally feel fitter, healthier and look better. Feeling confident and being happy is absolutely priceless. I can’t wait to reach that goal weight finally and stay that way for life and I know now I can do it! It may not happen as quickly as I once thought it would but I know for certain it is permanent and it will stay off this time! If anyone out there has been in my position and tried everything, then give Aidan a shot. Trust me –you won’t regret it!" References: 1 - HTTPS://WWW.SCIENCEDAILY.COM/RELEASES/2008/07/080708080738.HTM 2 - - HTTPS://WWW.UNM.EDU/~LKRAVITZ/ARTICLE%20FOLDER/RESISTBEN.HTML
0 Comments
Leave a Reply. |
Archives
July 2021
Categories
All
|
RSS Feed
Services |
Company |
|
|
© COPYRIGHT 2015. ALL RIGHTS RESERVED.
|
Website Design by mypersonaltrainerwebsite.com
|