Seven Tips for Losing Weight

Losing weight has been one of the most difficult battles for both men and women over time. This is why when you complete a UK personal training course you are assured to have clients is you also get your nutrition qualifiations. Many people employ the services of a personal trainer to help them shed those extra pounds and get into proper shape. To win this battle a person has to be committed, and regular in whatever exercise routine, food intake, and other means he or she undertakes to do. In many cases because of the effort involved, people tend to give up and settle for the unhealthy weight they have gained over time. Here are seven great ways to lose weight.

Share information regarding your weight loss goals

As and when you decide to tackle those extra pounds, it would be a good idea to share the decision with a friend. Just the fact that someone else knows of your intentions, will help you to stiffen your back and stick to the desired routine.

Concentrate when eating food

During meals you should concentrate on what you are eating – down to the last bite. If you do not do so, you could end up overeating. Concentrating on other activities such as watching TV, phone chatting, etc. while eating, could also have similar results.

Track the food you eat for one week

You could keep a diary recording your food intake for one week. This will show how many calories you are consuming and whether there is a need to change your diet. Foods such as sauces, snacks, dressings, etc. are high in calories and can be omitted.

Eat at the right time

Without realising, people often tend to eat just out of boredom. Sometimes it is because of a craving for a particular food. Instead of giving in to such cravings, the better way would be to wait until you feel a rumbling in the stomach – the right sign that your body needs to be fed.

Easy physical activity

Walking up and down stairs for about 10 minutes a day, is a great way to shed weight over time. If you are stuck at a desk job, take a break every 2 hours or so and walk for around 5 minutes. A daily walk of 45 minutes will help you to burn fat.

Such a walk would cover around three miles and will help in burning 300 calories a day, which in turn would result in your losing 30 pounds a year. Using the services of a fitness professional who has the right personal trainer certification for light exercises could prove helpful.

Shaping up your wardrobe

Having gained weight, your wardrobe would be stacked with over-size clothes. As an incentive for your weight loss programme, put away all the larger sizes. The idea of buying smaller size clothes to fit a new slimmer you will definitely be a great motivator.


When it comes to outside entertainment, instead of going to the movies which you would probably sit through and snack, instead you could visit a park and take in the goodness of nature. If more active entertainment is desired, you could take a nature walk, go on a bike ride, go bowling, or watch a game of tennis. You could also join aerobic classes run by a personal trainer and enjoy exercising to music.

Tips on Planning a Fitness Schedule with your Personal Trainer

outdoor personal trainer mosmanHiring a personal trainer in Mosman is good choice in order to show more dedication and interest in your fitness goals. Many times people cannot do a proper workout as they don’t have the important know-how and skill to make the best workout session. Planning a good fitness schedule can really optimize your workout and with a few steps you can plan a good regimen.

Assess your fitness level

You and your outdoor personal trainer Mosman must get together and first see how fit and capable you are. There is a risk of injury and other physical ailments if you perform too many exercises that your body can’t handle, and if you exert your muscles past their limits. The personal trainer will perform a few exercises with you to assess your basic fitness level, giving you scores on the basis of your performance.

These fitness scores are also the benchmarks to measure your progress and judge your performance over months on the fitness regimen. Personal trainers in Mosman usually measure your aerobic and muscular fitness along with your flexibility, body composition and other details.

Design your fitness program

Mosman personal trainers meet with their clients and try to work out an everyday fitness schedule that the client can commit to. An important aspect of this schedule is the fitness goals, balance and client’s capabilities. The regimen isn’t working if the client gives up easily or his body collapses due to aches and pains.

Decide on fitness goals

Personal fitness trainers Mosman can’t do their job well if the client doesn’t make their fitness goals clear and concise. Many clients have different fitness goals and some will not be considered realistic, so the client will discuss with the fitness trainer Mosman. Moreover, some trainers will encourage a fitness journal so the client can look at the goals and check out his progress.

Balanced routine

After all the formalities are finished, the Mosman Fitness Trainer will try to create a complete fitness routine that incorporates all the elements of a good exercise regime. The exercises must develop all the strengths of the client’s body and help to push him forward. The best type of exercise includes muscular training, aerobic, core exercise, stretching and balance training.

Decide on your own pace

The client and the fitness trainer in Mosman must decide on how you will proceed. Start with a set number of hours in a week and then, slowly increase the number of hours. Slowly, add more exercises that you are comfortable with and change your routine depending on what your body can handle. Personal fitness trainers Mosman will talk it out, leaving plenty of room for alterations for better progress.

Recovery time

Don’t take on more than you can handle, when you talk it over with your personal trainer Mosman, he or she will make sure you leave time for recovery. All personal trainers understand that the client has to allot a certain hours and leave some days to recover. During that recovery, you can use the time to discuss dieting, the progress of your regime and other issues that the personal trainer can help you with.

How To Exercise Injury FREE

An injury during your workout session can spell disaster for your fitness goal.  Most minor injuries are caused when you inadvertently pull a muscle or sprain a joint. Major injuries can be caused due to overstressing a particular muscle over a prolonged period, thereby denying it the time to recover properly.

The Bondi group fitness bootcamp has trained their instructors who have thorough knowledge on human physiology; exercise, injury and the recovery process. If you have unfortunately injured yourself while exercising, discuss with your trainer the best recovery process and how to know if your body is ready to resume such strenuous schedule.

Recognize the Injury Categories 

Before you evaluate your recovery process, it is important for you to understand the different categories of injury and how they affect your fitness. Grade 1 Injury is quite mild wherein only a part of your muscle/tendon/joint is bruised. Recovery from such an injury is usually complete within two weeks. Grade 2 Injury is a moderate type of injury where the impact on a particular area of your body is more intense.

However, it is not so severe that you will be writhing in pain or unable to walk at all. Your body will need roughly between three and six weeks to recover from such an injury. Grade 3 Injury is the most severe type of injury that can afflict a muscle/tendon/joint while exercising at a fitness boot camp in Bondi. This type of injury can severely damage the area and recovery can be a prolonged period of three months or more. Typical symptoms of Grade 3 Injury include severe pain; extensive swelling and or fever.

How to Treat your Injury

If you have injured yourself, the best approach is to start the healing process immediately with the RICE technique. This is an abbreviation for Rest; Ice (at intervals of twenty minutes per hour if you stay awake); Compression and Elevation. RICE helps reduce swelling and prevents blood clotting; which is so essential for successful and fast recovery. RICE technique works very well if you have sustained Grade 1 Injury and is feeling just a little sore. To recover thoroughly from a Grade 2 Injury, follow RICE and also consult a physical therapist. Grade 3 Injury will of course require emergency medical attention and you should rush to your nearest hospital immediately.

How to Know if you are Fit Enough to Resume Exercising 

It is crucial for you to understand correctly if your body is completely healed before you restart training at the Dangerously Fit fitness boot camp in Bondi. To aid the recovery process, don’t sit idle during the time you cannot exercise. Just follow some lighter and alternate ways to exercise such that the injury area is not affected.

Do not try to regain mobility suddenly and to the same extent as before your injury. Commence your regular workout at about fifty to seventy percent of your former intensity. Increase your pace gradually and include flexibility and balance workouts to enhance ease of movement.

You will know that recovery is complete when you no longer feel pain, have no swelling or have regained complete range of mobility. Your strength too is back to normal and you can use your limbs freely.

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