Spring-time has arrived! A new season presents an opportunity to set a new direction, and many people put health and fitness goals on their summer to-do list.
A weight loss personal trainer in Canary Wharf can help you begin in the best way possible.
The accountability of a personal trainer already assists with achieving your goal, and can help you to lose weight fast.
Get summer-ready so you can witness your own body transformation with a program.
Fig 1. The elites personal trainer in Canary Wharf – Jazz Alessi trains his clients.
Follow these nine tips to get on the right track for tackling your spring health goals.
1. Set a realistic goal that you can accomplish
Before you even start towards your anticipated goal, you should make sure you’re setting yourself up for success with the right kind of resolution.
Psychological studies have shown that performance increases when you set goals that are specific and challenging [10].
Setting goals which are too abstract, like “lose weight” or “run a new personal record”, or goals that are very large, like “lose 15 kilos”, can set you up for failure.
If you’ve established a goal similar to these, try to break it down into specific components, like “exercising four times a week” or “lose 3 kilos within 2 months”.
Fig 2. Strategise your fitness, health and weight loss goals with a London fitness expert.
With this in mind, you’ll be ready and stay motivated to accomplish your fitness goal.
2. Get that summer body you’ve always wanted, Now!
We’re turning a corner right now towards summer-time. Everyone wants that ideal body transformation to look great wherever they go.
Utilizing the body’s energy systems in the most efficient way is a place to start.
Changing dietary habits along with exercise is proven to show results better than exercise alone [15].
Working with an elite personal trainer like Jazz Alessi is known to yield better results because of their unique athletic experience and long term education.
Also, if you’ve scheduled a session with a trainer, you’re less likely to cancel [4].
Fig 3. Jazz Alessi teaches a client how to lunge correctly.
Now is the time to go after those fitness goals.
Find a body transformation program with “a personal trainer near me”.
3. Understand the real benefits of a committed workout plan
As well as being more concrete and specific, goals attached to a routine or schedule are easier to maintain.
With our busy, 21st century lives, it’s often easy to let exercise slip down on the list of priorities.
But, regular exercise can lengthen your life expectancy [9], by reducing the risk of heart disease, cancer, metabolic syndrome [6], and adult-onset diabetes.
So why not treat your training as though it were a doctor’s appointment, which is not to be missed?
Investing time now might help you avoid time in the hospital later, as well as boosting your confidence, energy levels and mood. Increasing both your physiological and mental health can help you reach your fitness goal, and assist with several other aspects of your life.
4. Exercise adherence: how to hold it
A very most challenging aspect of reaching your fitness goal is motivating yourself to put in the hard work, day after day.
A few weeks or maybe a month can be doable, but to really make a major lifestyle change, exercise adherence needs to be maintained.
It is stated that mixing up workout routines can greatly improve adherence however, don’t forget about some of the “fundamentals”.
This can include new types of cardio, strength work, one to one Pilates personal training, or high intensity training.
A wide variety of workouts keeps them fresh and exciting, so you can avoid boredom at the gym [13].
One study showed that when provided with supervision and support, previously sedentary men and women can achieve and retain high levels of aerobic activity [4].
This supervision, support, and exercise variations can readily come from a personal trainer in Canary Wharf.
5. Work with the best: a who has experience
There are copious personal trainers in Canary Wharf, so how do you know if you’re working with the best?
A great personal trainer will have a thorough background in the exercise, kinesiology (the study of human movement) field and is specialised to use cross training exercise methods.
Trainers with other certifications from specific types of exercises, like Pilates, can add dimension to their background.
These types of training certifications used in combination provide a maximum physiological experience, allowing you to see weight loss results faster than any other method.
Trainers always put safety first, but injury risk is high when any form of exercise is involved.
A trainer with sports injury prevention education will put your safety as a forefront priority.
6. Mix up your workouts to keep them fresh and original
Once you’ve established a training regimen, your body starts to adjust pretty quickly – and you can find yourself increasing the mileage or intensity of cardio exercise, or the amount of weight your lifting.
However, 8-10 weeks after a program is underway, these gains tend to dissipate [12].
Exercise variety needs to be introduced at this stage in order to improve weight loss and muscle strength without compromising the “fundamentals”.
Changing the energy systems your body utilizes, usually between low and high intensity workouts, will contribute to continued results [5].
Look for a personal trainer near me to find an educated trainer who can help you modify your workout routine so you don’t hit that plateau.
7. Incorporate nutrition as an added bonus
It today’s culture, it can be ridiculously hard to manage a healthy diet. But, along with exercise adherence, diet adherence should also be equivalently maintained.
A balanced diet should consist of protein, carbohydrates, the healthy type of fat (unsaturated fats) [7], and fiber.
Fruits and vegetables also incorporate many healthy nutrients, antioxidants, and minerals that support a healthy body.
It is scientifically proven that an exercise and nutrition plan versus an exercise only plan will yield significantly greater results [15].
Also, a healthy diet helps to support a healthy resting metabolic rate (how quickly we burn our food as fuel) [14].
A personal trainer in Canary Wharf can give personalized recommendations to ensure that your nutrition needs follow your fitness desires. In combination with consistent exercise, you’ll see results faster than ever.
8. Get mentally prepared – Be in the right mind-frame
Striving for a challenging fitness goal doesn’t mean you should be too hard on yourself.
In fact, perfectionistic concerns – focusing too heavily on your failures and imperfections [8] – correlates strongly with symptoms of burn-out such as emotional exhaustion and cynicism [1].
So be compassionate on yourself! After all, even Olympic athletes make mistakes sometimes.
A personal trainer for women can focus on the frustrations of perfectionism, and a personal trainer for men can assist with maintaining consistent progress.
A setback might be frustrating at first, but the challenge will give you experience in the fitness world, and confidence, as you’ll be able to jump these hurdles easier in the future.
9. Keep track of your progress and notice your body transformation
Logging your progress can help you stay dedicated to your workouts, but can also help you notice small changes in your body.
For example, take measurements before beginning a body transformation programme, and compare them to your results in two months.
You’ll be surprised by the difference! Also, pay attention to how you feel.
Exercise is clinically proven to help with sleep [3], mood [2], can help from depression suffering [11], and even sex.
Noticing these additional small changes will keep you on the path towards your final goal.
To wrap it up…
The bottom line is, you really can get a summer body if you’re willing to put in focus and work.
Let a personal trainer help you establish a solid and productive body transformation program so you can learn how to lose weight fast.
This is a reliable and effective way to see results in your body, and also in your life.
With each of these tips and suggestions, Jazz Alessi – the elites weight loss personal trainer in Canary Wharf will supplement your individual work, and you’ll get the outcomes you’ve always dreamed of.
References:
- Appleton PR, Hill AP. Perfectionism and athlete burnout in junior elite athletes: The mediating role of motivation regulations. Journal of Clinical Sport Psychology, 2016:6, 129-146.
- Arent S, Landers D , Etnier, J. The Effects of Exercise on Mood in Older Adults: A Meta-Analytic Review. 2000;4:8.
- Brassington G, Hicks R. Aerobic Exercise and Self-Reported Sleep Quality in Elderly Individuals. Journal of Aging and Physical Activity.
- Cadmus-Bertram L, Irwin M, Alfano C, et al. Predicting adherence of adults to a 12-month exercise intervention. J Phys Act Health. 2014 Sep;11(7):1304-12.
- De Feo P. Is high-intensity exercise better than moderate-intensity exercise for weight loss? Nutr Metab Cardiovasc Dis. 2013 Nov;23(11):1037-42.
- García A, Saavedra JM, Escalante Y, Domínguez AM. Effect of long-term physical exercise program and/or diet on metabolic syndrome in obese boys. Nutr Hosp. 2014 Jul 1;30(1):94-103
- Hall, WL. Dietary saturated and unsaturated fats as determinants of blood pressure and vascular function. Nutr Res Rev. 2009 Jun;22(1):18-38.
- Hill, A. Curran, T. Multidimensional Perfectionism and Burnout. Sage Journals. 2016;20.3.
- Lavie CJ, Arena R, Swift DL, et al. Exercise and the cardiovascular system: clinical science and cardiovascular outcomes. Circ Res. 2015 Jul 3;117(2):207-19.
- Locke A, Shaw N, Saari M, Latham, P. Goal setting and task performance. Psychological Bulletin, Vol 90(1), Jul 1981, 125-152.
- Schuch FB, Deslandes AC, Stubbs B, et al. Neurobiological effects of exercise on major depressive disorder: A systematic review. Neurosci Biobehav Rev. 2016 Feb;61:1-11.
- Sun XG, Hansen JE, Stringer WW. Oxygen uptake efficiency plateau: physiology and reference values. Eur J Appl Physiol. 2012 Mar;112(3):919-28
- Sylvester BD, Standage M, McEwan D, et al. Variety support and exercise adherence behavior: experimental and mediating effects. J Behav Med. 2016 Apr;39(2):214-24.
- Van Zant, S. Influence of Diet and Exercise on Energy Expenditure—A Review. International Journal of Sport Nutrition and Exercise Metabolism. Volume 2 Issue 1, March 1992
- Zheng L, Wu J, Wang G, et al. Comparison of control fasting plasma glucose of exercise-only versus exercise-diet among a pre-diabetic population: a meta-analysis. Eur J Clin Nutr. 2016 Apr;70(4):424-30
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