I
make no bones about it. I am a strength and movement coach. I will
coach you to move better, as you were designed to, and to become the
strongest version of yourself. I am not a weight-loss coach. The
reason? Weight-loss is your responsibility. I can control what
you do in the gym, but only you can control what you consume. I will
give you all the help you need to succeed, but ultimately it boils
down to what you are prepared to do. So if weight-loss (read:
fat-loss) is your goal, here are the two best things you can do to
achieve your goal.
1
- Start keeping a food diary.
Simply
keep a complete and accurate record of everything you consume. Then
work out the calorie value and the macro-nutrient breakdown and you
will know exactly what you are taking in.
WHAT
YOU CONSUME = THE BODY YOU HAVE
You
can work it out manually by looking up the calorie & macro values
of the foods you've consumed, or use a smart phone app like MY
FITNESS PAL which does it all for you. The important thing is to
record everything you consume – eat, drink, snack – EVERYTHING.
2
– take accurate body measurements
This
includes, but is not
limited to, bodyweight. Take circumference measurements of your arms,
waist, hips and thighs. If you can get a PT to measure your body fat
percentage that will be good too.
Now
most people THINK they know what they are consuming. The reality is
they don't. Can you honestly say you know exactly how many calories
you consumed last week? How much came from protein and how much came
from carbohydrate? Unless you know those numbers, you just aren't in
a good position to make effective changes. Going to the gym and
cutting out crisps are good, but they are just a drop in the ocean if
you are not tracking everything else.
I
had a client that went from 21.15 stone to 11.81 stone, JUST BY
CHANGING WHAT SHE ATE. She started keeping an accurate food diary,
was blown away by the reality of what she thought “wasn't a bad
diet”. She made the changes and voilà, she lost half her
bodyweight. Now this didn't happen overnight. She went for the
longest time fooling herself that she was eating healthy foods, and
that she had portion size under control. When she finally started
accurately recording her intake, she realised how unhealthy her food
choices were, and how excessive her consumption was. She was now in a
good position to recognise WHY she was overweight, and also in a good
position to make some effective changes. Which she did.
Here
is a quote from what she sent me:
“I
don't really drink AT ALL now, I avoid grains, bread etc like the
plague and try not to eat potatoes more than twice a week. Fresh fish
and lots of veg is a big part of my 'new regime' now, the portion
control was what I learned!!”
Do
you want real results? You need to realise that YOU are in control of
that. Only you can do it. Start keep a food diary. Yes it means a bit
of effort, but that's what it takes to achieve what you want. Only
once you know exactly what you're taking in can you make effective
changes. If you need help making those changes, contact me to book a
consultation and I will show you exactly what changes to make. So
start the food diary, and be honest! Because you body keeps an
accurate record of what you consume regardless of what you decide to
write down.
---
Challenge everything, especially yourself.
Alex Kay Grimmer
Contact me for Kettlebell classes and Personal Training in Southend-on-sea.
Please visit my website: ALEXKAY
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