In this episode, I chat quickly about the specific and most frequently mentioned strategies used by participants who have been successful at maintaining weight loss.
This is based on a long-term project monitoring thousands of people who have successfully lost weight and kept it off for at least 2 years. There are some good findings in this project and the tips are not hard to follow. Enjoy the episode here My Fit Habits Weight Loss Coaching Program I: @humandesignpt T: @humandesign F: @humandesignhealthandfitness
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Do These Four Habits With Your Weights For The Next Six Months And You'll Be Unrecognisable2/13/2023 Do these 4 habits with your weights for the next 6 months and you’ll be unrecognizable. 1. Pick a program and stick with it for at least 4-6 weeks. To get stronger or build muscle it’s imperative to give your body time to adapt. Weekly workout changes won’t help with this. 2. Track what you’re lifting week to week. Tracking your weights gives you confidence and improves motivation as you aim to add a little weight to the bar or machine each week. This ensures you are actually resting between sets and using the appropriate weight to get stronger. 3. Aim to add 2-10% to the weight lifted in each exercise each week. Some exercises will progress very quickly, others will improve slowly. By constantly adding 2-10% you’ll get stronger by asking the body to change and this is a good range to add. If you cannot add weight because the jump is too much you can either pause in the middle of the repetition, lift more reps or perform more sets with the same weight. If you add too much weight too soon you’ll compromise on technique and most likely shorten the range of motion. Just look at the bench press station every Monday. 4. Include mostly multi-joint exercises in your program. This encourages the use of more muscles and increases overall strength. Think squats, pulls, rows, pushes, lunges, etc. Summary: 1. Pick a program and stick with it for 4-6 weeks before changing. 2. Track what you're lifting. 3. Add 2-10% to the weight for each exercise each week. 4. Use mostly multi-joint exercises. What would you add? Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off.
1. Here is my youtube channel which has over 100 videos including 55 workouts and other educational videos. 2. I 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 my TRUECOACH online platform. Check it out here 3. Check out my small group coaching sessions (max 4 people) Small Group Coaching. 4. 1-1 Personal Training at my Studio in North Sydney. My top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at my boutique studio in North Sydney. Check out my Personal Training Options here: If you want to lose 5-10kg+ this year, this is the podcast for you. In this podcast episode, I give 23 actionable tips and ideas to achieve your weight loss goal this year. The tips cover Goal setting, habits, psychology, training and nutrition. I am sure you will get a lot out of this episode. Enjoy. Click here to listen to the episode My Fit Habits Weight Loss Coaching Program I: @humandesignpt T: @humandesign F: @humandesignhealthandfitness Don't Ban Alcohol In January - And other unconventional New Years fitness resolutions
I know there are a million podcasts about New Year's fitness resolutions at the minute but I am going to approach it in a slightly more unconventional way. If you are tired of a too-strict diet and exercise regime, and tips that fail before February even starts, try these slightly less popular but more effective resolutions to help you get fit and improve your health in 2023. Listen to the episode here: My Fit Habits Weight Loss Coaching Program I: @humandesignpt T: @humandesign F: @humandesignhealthandfitness Struggling with snacking at night?
This is a common issue I see with clients and they often feel like they cannot control it. If this is something you struggle with and it's affecting your fitness goals, check out the latest episode of my Bite-Sized Weight Loss Podcast: https://lnkd.in/gfgJTAGv In this episode I cover: 1. Why do we snack repeatedly at night? 2. Why willpower won't work. 3. Three Simple strategies to help you fight this habit and minimise night time snacking. Here is the link to the show In this video, I give you two ideas that will help to improve your diet if you are struggling with implementing a new change or eating behaviour. If you just want to do something and not be paralyzed by all the nutrition information out there, this is worth a watch. I hope it helps. First of all, I love this transformation because it took a number of years and not 12 weeks. Pat has also maintained his weight loss for over a year or maybe even two depending on what measurement we want to stop at. Pat did a DEXA scan recently and his body fat was around 14.9% which is unbelievable for a guy who has lost 30kg's. He has been consistently doing 2 weights sessions per week for the past 4 years. Pat has also started a weekly running session where he gathers fellow industry professionals who want to run around beautiful Sydney and talk business and life etc. Amazing. His fitness has also improved for his Ice Hockey so he no longer needs to be the enforcer :) I think you will find his journey fascinating in this amazing article that he wrote about his story. https://medium.com/@patdevlin_62686/the-true-secret-to-weight-loss-8bc42af1ac3c Here is just one amazing quote: "Find the thing about weight loss that is important to you and focus on it. Enjoy it. Celebrate it. When my waist size had gone from 40" to 34" I was so excited! The first time I saw my ribs again it made me grin like an idiot! I had a Star Wars T-Shirt tucked in the back of my cupboard that I loved and didn’t want to throw out but I hated because it made me look like a fat slob. It’s old and ratty and looks terrible but whenever I wear it, I feel like a million bucks." And in typical Pat style, here are a few comments he made about training with me. I’ve been training with John Donaghey for years now. He’s been with me on a long fitness and weight loss roller coaster ride. He’s encouraged me when I felt flat, fat and lazy, he’s pushed me when I needed a push and he’s taken the time to prepare a wide variety of strength and cardio sessions and all sorts of combinations in between. He’s funny as hell, knows his 80’s movie quotes backwards and a bit of an Irish philosopher. He’s not like any trainer I’ve ever worked with, he’s much better. He’d never ask a client to write a testimonial, and I’m laughing to myself thinking about him reading this, but he’s a good egg. When COVID forced us to switch to ZOOM training, we actually worked harder and more frequently. I’m fitter than I’ve been for years. Years ago he escaped from a maximum security stockade to the North Sydney underground. Today, still wanted by the government, he survives as personal trainer. If you have a problem, if no one else can help, and if you can find him, maybe you can hire... John Donaghey And a few words on how the training works. Your program works. You log what we do. You adjust over time. You work with me to create a goal and you have a great library of routines that you use to build a workout. You know just how hard to push, what weight, how many reps, how many sets and you can tell when it’s too much or too little. I love this. You take this gig seriously when a bunch of other people in your field don’t. You study hard, know the science, stay up to date and share that knowledge. Times change, techniques evolve and you evolve along with it. It’s pretty awesome. Maybe you don't have 30kgs to lose, maybe you do.
Either way, I love helping people lose weight for the long term through simple habits based coaching backed with the latest science on exercise, nutrition and behaviour change. I have some spots opening up for my online coaching. If you'd like to have a chat, I'd love to hear about your story and see if my training is the right fit for you. I promise, it will be the least pushy conversation you'll ever have and I might just be able to help. Click below to register your interest and I look forward to speaking with you. https://www.northsydney-personaltrainer.com.au/online-personal-training-1-1.html Watch the video as I give some context around intentional weight loss goals. There seems to be a massive debate about this online. I am neither for nor against this. Let me know your thoughts below. Watch the video to discover what really matters when it comes to your diet. Do you agree or disagree? I'd love to hear your thoughts below. |
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