Lockdown Life - Training Tips For Fat Loss
Lockdown Life - Training Tips For Fat Loss
8 weeks to go, provisionally, until gyms are allowed to reopen here in Scotland.
The news was greeted with mixed feelings last week and some people indicating they had become a little deflated by it.
We wanted to provide some motivation to make the most of the 8 weeks so here's some simple but effective training tips with an emphasis on a fat loss goal.
Obviously, it is absolutely fine not to want to focus on fat loss during challenging times like these, so even if this isn't your focus the tips provided can help bring great benefit to your general health and well-being too.
They are of a broader, more general nature than the technique tips for exercises we posted recently and are aimed at helping set the foundations for getting back into a routine with training and general exercise.
Hopefully they resonate with some of you reading out there and help motivate you to take action.
Set some goals
These can be excellent for providing motivation and giving you that little nudge you might need to take action.
Use the SMART criteria when setting them. This is an acronym that means making your goals Specific, Measurable, Attainable, Realistic and Time based.
When it comes to fat loss it is common to set some body composition shift goals. However, we particularly love performance goals.
These can be powerful motivators and some examples might include to:
🔹 Hit 10 full Push Ups in 8 weeks.
🔹 Squat a PB of 100 kg x 5 in 6 weeks.
🔹 Build up to 10 rounds of a certain circuit in 5 weeks.
We strongly encourage you to set some performance goals to help in your efforts to achieve your wider fat loss goals.
Get in a routine with your training
You may have heard the phrase motivation can only take you so far, discipline is what will see you through. Getting in a routine with your training helps develop the discipline that can carry you on when motivation takes a dip.
There's a few good strategies that can help with this:
🔹Have set days and times for your training sessions.
🔹Build your schedule around your training sessions (elements of it at least, such as the 4 evenings per week that you usually train on).
Simple strategies such as these can make difference between getting the training sessions done or not.
Try to get some more equipment
The market for training equipment is a bit wild at the moment and it can be hard to buy equipment. However, it can be done.
Buying some new equipment can add variety to your training and allow you to include different exercises or approaches to training. This variety might be just the thing to help give you a boost in motivation.
Keep your eyes peeled for future posts where we will give you some advice on the best places to source new equipment during these bizarre times.
Keep your activity levels high
It's not uncommon to hear the figure of 10,000 steps per day being used these days. On some levels it's an arbitrary number but it can provide a good target to aim for.
The key thing to note here is to try to keep your activity levels high. This can be extremely helpful for a fat loss goal and have the added benefit of being really good for your general physical and mental health.
Take frequent short walks
You might have a lot of free time at the moment and prefer to get most of your steps from one big walk. If so great but this might not be a viable option for those of you who are still working.
In this case frequent short walks might be the better strategy to get your steps up. It can be as simple as taking a short local walk before work, on your lunch break and later in the evening after work.
Find the strategy that suits you best and get those steps in.
Get some coaching and learn more
Hopefully these tips help, we will be elaborating more on each individual one with dedicated posts on them soon.
In the meantime if you feel like you need extra motivation and focus to help you get on track with your goals, have a look at our
Online Personal Training
page and
drop us a message!
