I want to show you something.
No. It's not my biceps.
Here is a weekly summary for a typical week of activity in my life.
My FITBIT emails me this report at the end of each week. Sometimes it's more and sometimes it's less.
Five weeks ago I was 83.2kg's and today I am 79.5kg's.
As you can see, I am very active during the day because of my job and this doesn't even show my three weekly weights workouts or my two weekly cardio workouts.
However, I was gaining weight over winter. I was doing all that daily activity and weekly training and still gaining weight.
What Did I Change?
By simply cutting out my biscuits and treats during the week and having a few smaller portions with weekend meals I have managed to drop over 3kg's.
The scale doesn't matter to me as I can see changes visually but it is one indicator that what I am doing is working.
I am telling you this because many of you are stuck in the old school mentality of "I'll exercise hard and the weight will fall off".
It won't unless you can stick to the exact same calories when you started exercising but that doesn't happen as we often eat more when we exercise hard and this is known as exercise compensation. You can read more about why you don't lose weight by exercising a lot here
If you want to make changes or lose some body fat, you must flip the script in your head and approach your diet first.
Use the exercise as a positive habit to build strength and improve the functional capacity of your life.
Slugging away on the treadmill or lifting weights every day will not work if you want to lose weight.
Think food first, exercise second for losing body fat.
This is actually good news for those who hate exercise and those who don't have the time to exercise
I love to exercise and I highly recommend it and it's the main part of my job, but if you are one of those people wondering why your weight is not shifting, take it from experience, make the dietary changes first and you'll see how quickly you get results.
Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off.
1. Here is our youtube channel which has over 100 videos including 55 workouts and other educational videos.
2. We now offer ONLINE 1-1 Personal Coaching.
Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 personal training via our TRUECOACH online platform.
Check it out here
3. Check out our small group coaching sessions (max 4-10 people)
Small Group Coaching.
4. 1-1 Personal Training at our Studio in North Sydney.
Our top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at our boutique studio in North Sydney.
Check out our Personal Training Options here: