How to reach your fitness goals

How to reach your fitness goals

For anyone looking to make a lifestyle change it’s very important to set clear and defined goals. Whether your goal might be weight loss, muscle gain, improving sports performance or just general health, you are more likely to create success when you have a clear plan for what you want.

Setting goals helps you focus on a certain outcome and motivates you along the way. Here are some tips to assist you in setting and achieving your goals!

You can start small by first writing some idea’s down on paper. Take a little time to think about those idea’s and from there you can start to formulate some clear goals you want to achieve. It’s best to start simple so try not to choose too many goals at once as you may lose focus when It comes to working towards them.

What I like to do is choose 1 main goal and then split it up into several smaller parts, for example, a daily goal, weekly, monthly or yearly goal. Each smaller goal is important as it should contribute towards the main goal in some way.

For example if your main goal is to lose 10kg in a year, you can do little things each day such as eating out less, going to the gym at least 3 days a week and doing a set number of steps in a month. Goals such as these are manageable and realistic and will help you towards reaching your main goal.

Keeping the goals realistic is very important, if you’re not able to break down the goal into smaller parts then think about changing it to something more achievable.

Tracking your progress is a must, keeping a log of your successes and failures will give you perspective on how you are doing and allow you to make adjustments when you feel you are falling behind. Don’t forget you can also involve others in your goal to give you advice or to let you know what you can do better, or just support you along the way.

Perhaps the most important point is to never give up, be patient with your goals and take setbacks as they come. Deal with problems one step at a time and always keep the small goals in mind even when the large one seems out of reach. Nobody ever got anywhere by giving up! Good luck!

Maximise fat burning with HIIT

Maximise fat burning with HIIT

You’ve all no doubt heard about the increasing popularity of interval training these days, but what does this really mean for exercise and what benefits does it bring?

Interval training is defined as training in which a participant alternates between two or more activities, typically requiring different rates of speed degrees of effort, duration etc. Intervals of high intensity are anaerobic while the lower intensity periods target the cardiovascular system.

Weight training with timed rest or varying resistance, bike or running sprints with short bursts of activity followed by a recovery period are two such examples that can be classified as interval training.

With the current level of research available, interval training is shaping up to be the most effective method to burn fat and increase muscular performance. Studies have shown that interval training, especially high intensity interval training or HIIT, improves aerobic capacity at a faster rate when compared with continuous intensity exercise (steady state). HIIT has been shown to increase lactate threshold and VO2Max.

You can easily add interval training to your program right now with a few simple tweaks. While warming up on cardio equipment or running, add in 20 to 30 seconds of higher resistance and speed followed by lower intensity interval of about twice that time. Keeping the work rest ratio at about 1:2, higher intensity intervals may require more rest. For the same time you would usually spend warming up, you will be getting much more effect than just moving at a steady pace.

Additionally with weight training, try super setting exercises with a cardio element such as steps/mountain climbs or another weights exercise working a different part of the body.

Give it a try your next workout and maximize your time in the gym.

INBA Perth Classic 2015

INBA Perth Classic 2015

In May our personal trainers Chris and Andrew put their money where their mouth is and entered the INBA Perth Classic 2015.

The results speak for themselves don’t you think?!

Congratulations Chris and Andrew your hard work and dedication has enabled you to reach your fitness goals, we’re proud to have you as members of the Executive Fitness Consultants personal training team.

Personal Trainer Perth body building results