Embarking on a fitness journey can often be a challenging and daunting task, and this is where the guidance of a personal trainer can make all the difference. A personal trainer is not just a fitness cooch, they are your partner in achieving your goals. With the experience and expertise to design tailored fitness programs, they ensure that every workout is aligned with your unique objectives. The benefits are boundless, from enhanced motivation and accountability to more effective workouts and foster progress.
However, the key reason to choose me, Temi, as your personal trainer, is my unwavering commitment to your success. I’m not only a highly qualified professional but also a dedicated enthusiast who truly cares about your journey. With a focus on your needs, a passion for fitness, and a genuine desire to help you reach your goals, l’m your reliable partner on the path to a healthier, fitter, and more confident you. Together, well make your fitness aspirations a reality.
Using nutrition maths, set a nutrition plan.
Weight loss, weight maintenance, muscle gain – any and all of these gools involve simple math.
Fat is nothing other than stored energy. The calories in your food are units of energy. If you eat more than you are burning through activity in a day, no matter how healthy it is, and you will store that extra energy as fat.
To lose weight you must bum more calories than you consume.
To maintain weight, you consume the same number of calories you are burning over the course of your day.
You don’t have to go to a gym. You don’t have to work out for hours. You don’t even have to work out crazy hard. But you do have to exercise around 4 times a week. Preferably for 20 to 30 minutes minimum.
Now, if you are an extreme beginner, I often suggest a walking regimen that progresses steadily with time. For 20 minutes a day get out and go for a brisk walk.
I would suggest 2 strength sessions, 1 cardio session (which could be dancing) and 1-2 mobility sessions per week. Your gool should be to train 4 times a week and training can be fun things like boxing, pilates, dancing.
Once you have decided what it is you’d like to do you must snake sure you are doing it properly.
Having a fitness expert guide you (at least in the beginning) is very important. It helps to prevent injury and insure best results. If you are concerned that this is expensive, it doesn’t have to be.
There are plenty of options you could:
One of the top reasons people state for abandoning a fitness goal is lack of support. There are many places to find this (believe it or not)/ It could be a bestie, a co-worker, on IG friend or even a family member.
5 Ringe Fitness is perfect example of this, we currently have a support group via WhatsApp and a private Facebook group for people to connect and find each other. We have daily check-ins with each other and there are experts in the groups so you can get qualified answers to your questions or concerns.
As an athlete I always trust the process and so should you! I promise, you got this.
Staying consistent with your fitness routine can be challenging, but with a well-structured plan, you can achieve your goals. The 3-2-1 plan, comprising three strength sessions, two cardio workouts, and one mobility session per week, provides an excellent framework. Here’s a detailed plan to help you stay consistent:
Goal Setting: Begin by setting clear and achievable strength goals. Having specific targets will keep you motivated and focused.
Structured Workouts: Plan each strength session with a variety of exercises targeting different muscle groups. This ensures balanced progress and prevents plateaus.
Progressive Overload: Gradually increase the weight or intensity over time to challenge your muscles and promote growth.
Proper Form: Focus on maintaining correct form to prevent injury and maximise the effectiveness of your workouts.
Rest Days: Allow at least 48 hours of rest between strength sessions for muscle recovery and growth.
Variation: Mix up your cardio workouts to keep things interesting. Options include running, cycling, swimming, or even dance classes.
Interval Training: Incorporate high-intensity interval training (HIIT) to burn calories efficiently and improve cardiovascular health.
Consistent Schedule: Schedule your cardio sessions at times that work best for you and stick to the routine.
Duration: Aim for at least 30 minutes of moderate to high-intensity cardio per session.
Progress Tracking: Keep a record of your cardio workouts to monitor improvements in endurance and performance.
Active Recovery: Use your mobility session as an active recovery day to prevent stiffness and improve flexibility.
Stretching: Focus on static and dynamic stretches to enhance your range of motion and reduce the risk of injuries.
Yogo or Pilates: Consider incorporating yoga or Pilates into your mobility session for a holistic approach to flexibility and balance.
Mindfulness: Use this session to relax, de-stress, and connect with your body.
Set a Schedule: Plan your workouts for the week ahead and stick to your schedule.
Accountability: Share your fitness goals with a friend or hire a personal trainer for added accountability.
Track Progress: Keep a workout journal or use fitness apps to track your progress.
Stay Hydrated and Eat Well: Proper nutrition and hydration are essential for energy and recovery.
Rest and Recovery: Don’t underestimate the importance of rest days to allow your body to recover and prevent burnout.
By following this 3-2-1 plan and incorporating these consistency tips, you’ll be well on your way to achieving your fitness goals while staying motivated and on track. Remember that consistency is the key to long-term success in your fitness journeys.
