You haven't failed until you quit trying.
"My body was getting bigger and bigger and I felt I was pushing treacle up hill, everything was hard work irrespective of the amount of exercise I did. Now I cant actually believe this is my body - its only when I go to get dressed that I realise whats occurred."*
Senior Teaching Fellow
"The size of my stomach compared to the rest of my body was troubling me, along with the "moobs" and lack of mental focus and clarity. In 5 months I lost 9 kilos of body fat, dropped over 11 cm of fat off my waist resulting in a flat stomach."*
Whether you need to lose a few pounds or several stones, I can support you along your weight loss journey...
Weight loss comes down to a simple maths equation... CICO or Calories In vs Calories Out:
Calories In < Calories Out = Weight Loss
Calories In > Calories Out = Weight Gain
Sounds so simple... but why is it so hard to lose weight, especially if you're female?
Well first up, most people these days lead fairly sedentary lifestyles; commuting to work (lets say 1 hour - Brighton to London), sitting most of the day in the office (8 hours), commuting home (1 hour - London to Brighton) then sitting in front of the TV (3 hours) before going to bed (8 hours),
thats sitting/laying for 21 hours out of the 24 hours available in a day!
Therefore most people simply don't need a lot of energy to support their daily physical activity levels yet they are eating food in quantities that are fit for an athlete, far exceeding their daily requirements. Portion sizes especially when eating out are way too big for what most people actually need; not so helpful when you're trying to lose weight!
So the key is to tip the balance on the CICO equation and create a calorie/energy deficit. This calorie deficit should ideally be achieved by eating less food and moving more each and every day. Again, it sounds so simple but
why is it so difficult to lose weight...?
Well 1 pound of body fat (0.45kg) = 3500 Kcal as stored energy on the body, so to lose 1 pound of body fat in a week you'd need to create a calorie deficit of (i.e. burn off) 3500 Kcal, which averages out at 500 Kcal per day. This 500 Kcal/day deficit could be achieved through exercise (approx. 60 mins of moderate cardio) or eating 500 Kcal less than you currently do (approx. one less meal per day) or any combination of the two (30 mins of cardio and half a meal less, and so on).
If you wanted to lose 2 pounds (0.9kg) a week then you'd have to do 60 minutes of cardio every single day whilst eating one less meal every day to create a 1000Kcal daily deficit totalling 7000Kcal/week.
Not many people have the will power required to be able to keep this up each and every day for long enough to achieve their weight loss goals.
This is where me as your Personal Trainer can help...
With top lifestyle advice on how to increase your daily calorie expenditure outside of your workouts, a structured exercises programme which allows for adequate recovery so as not to burn you out, a nutrition plan that doesn't leave you starving, and motivation, accountability and support along the way, you'll have absolutely everything you'll need to finally reach your weight loss goal. You'll have then installed all the necessary lifestyle habits to maintain your ideal weight for the long term. As your Personal Trainer, my goal for you is to empower you with all the knowledge and confidence you need to successfully manage your weight on your own for the long term. I truly believe in the saying, "give someone a fish and feed them for a day, teach someone to fish and feed them for a lifetime."- Lao Tsu.
Get in touch today and lets start a conversation - Contact Me.
Eat for the body you want, not for the body you have.
"I had a BMI of 42 and the chance of me reaching average life expectancy was 1:7. Over that time [12 months] my level of fitness has improved dramatically and I feel so much better in myself. I have now lost 41Kg (over six stone) in weight with a combination of a healthy diet and exercise. I had tried and failed before but with Ryan's help my life and health have changed dramatically for the better."*
"I was weighing in at 118 kg following several years of no real exercise, and poor eating and drinking habits. Ryan maintained and drove my motivation through regularly amending the routine and plans. We achieved the 85 kg target a few weeks early. I have extended my life expectancy by about 15 years, enough time to get to see my grand kids."*
"I was unfit, obese category 2 and very unhealthy. Ryan devised a plan that was a challenge, but not too intimidating! He was really positive and encouraged me to go a little further than I thought I could. Within 2 weeks I felt different, I had much more energy to push a little harder."*