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.

Advantages to training with a friend and making personal training more affordable

Advantages to training with a friend and making personal training more affordable

Working out with a friend can be a great way to enhance your personal training experience, the biggest benefit aside from, health and fitness gains, is halving the cost making personal training more affordable. So here are our thoughts on the advantages to training with a friend and making personal training more affordable.

1. Added Accountability

With personal training, there is always extra accountability to have your trainer waiting for you in the gym, training with a partner or friend enhances this and gives you another reason to make time for your session. Knowing someone else is counting on you is a great motivator for getting to the gym!

2. Healthy Competition

A bit of healthy competition is a great way to add spice to your personal training sessions. An experienced trainer will want to challenge you both and cater your program to your individual strengths and weaknesses. Celebrating these challenges will be a good bonding experience and make training a lot more enjoyable. Having another person there to push you not only in the gym but outside as well will keep you on track to achieve your collective goals.

3. Motivation outside the gym

We have you working hard in the gym but what about the rest of the week on the outside? Training with a friend or family member you see often can give you added benefits for your health. Going out socially? It’s often hard to resist the peer pressure to drink and overeat! Having more people around you focused on their health and fitness provides a much better environment for resisting temptation. How often have you overindulged just because everyone else is doing it?

4. Halve the cost!

One of the great perks we have at Executive Fitness Consultants is that you can train with a friend or partner with no added cost. Unlike some gyms we feel our trainers are experienced to offer the same quality of service to pairs training as we do with one-on-one training. Splitting session between two people reduces the cost for the clients and provide us with an opportunity to help more people reach their health and fitness goals. Ask us today about adding a friend to your next package!

5. Train more often and for longer!

Essentially halving the costs of personal training for you, this opens up many new possibilities for your training. This could be training extra days per week or choosing a larger package, thus bringing down the price per session even more.

Find a buddy, mate, partner or colleague and book your session with Executive Fitness Consultants today!

EFC Personal Training 101: Progressive Overload

EFC Personal Training 101: Progressive Overload

It’s EFC personal training 101 time and the topic is Progressive Overload.

Progressive overload is defined as ‘the gradual increase of stress placed upon the body during exercise training’. This could refer to any kind of stress such as extra time added to a run, an extra kg to a lift or less recovery between sets.

This principle is regarded as fundamental in any form of strength training, fitness training or physical therapy. The main focus is to trigger the bodies natural adaptations to stress by building stronger bones, skeletal and cardiac muscle and improving lung capacity and blood flow. There also are neural adaptations taking
place contributing to an increase in balance and reaction time, all of which is very functional in everyday life.

To start progressive overload, a baseline of strength and fitness can be determined by beginning training at a comfortable level of intensity. Progressive overload can then be achieved by gradually increasing volume, intensity, frequency or time in order to reach your goal.

Recovery is an important factor when applying overload to your training. Without proper recovery, the stress on the body becomes too much, making it harder to adapt and progress. Generally after any period of overload there needs to be a proportionate period of recovery. This could mean a reduction in intensity of weight or time between intervals and workouts. Your program will usually require the right combination between the stress and recovery to reach your goals.

Possessing a good workout plan with progressive overload and recovery will maximise your results. Having a professional look after your program can be a great asset in achieving your goals.

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

Calorie counting and weight loss

Calorie counting and weight loss

Let’s discuss calorie counting and weight loss.

With today’s technology it’s never been easier to count calories and track your intake. We have access to a huge variety of information about food in the form of apps and the internet on our phones. Apps like CalorieKing, MyFitnessPal, LoseIt, as well as many others make keeping a food diary super easy.

Simple day to day foods will no longer be a mystery now you can see how many calories it has, it’s macro nutrient profile and some apps even give you a rating on a food’s quality or health benefits.

Most of these apps require you to enter in a goal weight and some information about your activity levels and lifestyle. Based on this it will come up with a ‘budget’ of how many calories you can spend in a day to reach your goal. Losing fat can be as simple as sticking to your budget!

Spending more than your budget is unhealthy not only in financial terms, but also your health!

This also teaches you that traditionally high calorie foods like chocolate, cake, fried food and alcohol all have a cost and that you need to consider how much you really want to put in your body. Feeling hungry? maybe drop the calorie dense foods in favor for simpler whole foods, higher in volume and nutrition.

We hope this information can make keeping a food journal a little easier!