Do The Work Coach
It all starts so well doesn’t it?
10lbs down in the first 8 weeks then for some reason, it slows down or in some cases, stops.
Yet you are doing exactly the same thing as when you first started.
Which leaves you scratching your head trying to understand why.
I am going to try and explain why this is and what you can do about it to continue to get results.
Are you a FEMALE between the age of 21-45 who is tired of looking in the mirror and not liking what you see?
Do you want to LOSE WEIGHT and feel CONFIDENT again?
Maybe lose that back fat, arm fat or belly fat?
Maybe you want a perkier bum?
If this resonates with you then you should read on…
The undeniable truth is that energy balance dictates whether or not you will lose weight or not. If you are not in-taking less calories than what you burn, you will not lose weight. There are literally no outliers. Before you say it, yes it is harder for some people, yes people with thyroid issues or P.C.O.S find it more difficult but the energy balance equation remains the most important thing to conquer.
Basically, you must ingest fewer calories than the amount you expend for weight loss.
Before you continue to read this blog, please be aware that I am not saying you have to act on this, I am not saying you should be losing weight right now or any time for that matter. I know that everyone is in a different head-space and I fully understand and respect that, I have clients that are focusing on health right now. However, if you feel that you want to, this might be the best possible time to achieve some incredible results.
As I mentioned a lot of my clients initially wanted to pause their weight loss aspirations because their world had been turned upside down and that was absolutely understandable and so we adapted their goals.
As this situation has become the new normal my clients started to settle down, get into a new routine and push on again for their weight loss goals and this rings true because I’ve also taken on a bunch of new clients who want the same too.
The key to unlocking long-term results is habit change – EVERY SINGLE TIME –
Something I like to say to my clients is…
“Only with action can you change the habits of a lifetime”
Dale Wallace
In today’s episode I am joined again by James Critchen and James Mc Dowell. There was so much content we had to split the episode into 2 parts. I met these legends at the International Fitness Summit in Barcelona last year.
Both are Personal Trainers – Crabby, who is based in Surrey is an S&C Coach who works out of his home gym and (Irish) James is from, well, Ireland who has both F2F and online clients and he helps them lose their first 10lbs – It was an absolute pleasure to get them on.
EXPLICIT WARNING – THERE ARE A FEW NAUGHTY WORDS IN THIS ONE
In today’s episode I am joined by James Critchen and James Mc Dowell. I met these legends at the International Fitness Summit in Barcelona last year.
Both are Personal Trainers – Crabby, who is based in Surrey is an S&C Coach who works out of his home gym and (Irish) James is from, well, Ireland who has both F2F and online clients and he helps them lose their first 10lbs – It was an absolute pleasure to get them on.
EXPLICIT WARNING – THERE ARE A FEW NAUGHTY WORDS IN THIS ONE
I’ve covered weight loss a few times now but I want to give you some insight into how you can still achieve this during the lock-down. Before I go on, I want you to know that it is ok to still work toward weight loss, it is ok to work toward maintaining weight and it is even ok if you gain weight. This is a tough time for us and therefore there are some people that will find it more difficult than others to adapt.
For those that do still seek weight loss however I want you to know it is absolutely possible and in this blog I will discuss how I believe this to be the case. The important thing to remember is that we have to manage all three of the main principles in order to lose weight. Number one is nutrition/calories, number two is overall movement/NEAT and number three is exercise. In this blog I want to specifically address the exercise principle behind weight loss.
In today’s episode I explain why I believe that resistance training should be at the forefront of your training. I explain the limitations of cardio and also lay out the basics of how to build a good resistance training programme. I do touch on the benefits of cardio too but this episode is all about looking into why resistance training will give you the results that you dream of. I talk about how there is more to exercise than just burning calories and why actually you shouldn’t even be thinking about burning calories – leave that to your nutrition and overall movement. In today’s MYTH-BUSTING – I quash the idea that you should let a machine tell you how many calories you have burnt!
Should you have any feedback regarding the show or suggestions for topics, please leave a comment below or contact me directly via email – info@dalewallacept.com – Also if you would like a particular question answered via the listener Q&A, please use the same communication channels.
Dale.
I hear it all the time…
“ I wish I could have a body like ‘Insert Name Here’. “
Now, I am talking here about comparisons to ‘normal’ people, people in the gym that others look at and say the above comment. They say it though with no real understanding or appreciation for what that person has done to look that way. Let’s forget genetics and age etc for a second. Here I want to share with you the characteristics and the things that these people do to look the way they do, to have people say things like the comment above about them.
So here we go, it is time to talk about exercise and how to use it to help with your weight loss goals. Some of you may wonder why we have got to part three and we are only talking about exercise now, but if you have read the first blogs you will understand now the importance of setting goals first, working out how you will break them down before starting making changes to your diet and finally looking to exercise.