FITNESS GOAL: Weight loss
- Anna Vondroušková
- May 25
- 5 min read
One lovely morning, you wake up, step on the scale, or look in the mirror. You've been observing yourself daily and occasionally weighing yourself, but suddenly something changes, and you think, "That's it! I feel heavy, I look large, I'm not who I used to be, and I no longer feel comfortable in my own skin. I've had enough." Those words are the catalyst and motivation for embarking on a transformative journey, "THAT IS ENOUGH!" Never underestimate the strength of these words; they are incredibly powerful! With this declaration, we bid farewell not only to excess fat and weak muscles but also to years of self-doubt, bad habits, ignorance, and powerlessness. With this statement, we assert, "I TAKE MY POWER BACK!"
As my dear friend and personal development coach, Petra, says, the first step is to start manifesting our goals!
The equation is simple:
The more doubts, the less power, the weaker the muscles, and usually the more weight!
The fewer doubts, the more power, the stronger the muscles, the fitter!
So what's next? You get a gym membership, a new pair of sneakers, and some new workout gear. You know you need to move. And it's time to examine your eating habits. Eat less junk food, consume more whole foods, proteins, veggies, drink plenty of water, cut back on coffee, improve your sleep, and relax more. This marks a whole new level of daily self-management. You're reclaiming your power. Yes! Those days of lounging on the couch with a pack of chocolate or chips, pizza, and a glass of wine to wash away frustrations and stress are over. The good news is that exercise makes everything much better. Now you have the incredible opportunity to release all your frustration and stress at the gym, transforming the negative into positive. Step by step. Or rather, win by win, as we experience immediate benefits from working out, beyond just turning frustration into a positive outcome. For instance, during exercise, our bodies release endorphins, the feel-good hormones, which boost our mood afterward. We feel accomplished after each workout. We experience reduced hunger afterward. We continue to burn calories for hours post-workout. We sleep better, and so on. By focusing on our daily victories through consistent workouts, we start feeling different, stronger, more energetic, more confident, and hooked. Because it's addictive, and this is the best addiction ever. Then two weeks, three weeks, four weeks pass, and we begin noticing changes. Our clothes fit looser, our posture improves, the scale starts to drop, and we enjoy seeing ourselves in the mirror more each day. Suddenly, we find ourselves liking ourselves more and more.
The intention is set, the goal is clear, so what's the plan? I suggest creating a concrete game plan. A goal without a plan is merely a wish. You need a clear vision of how to achieve your goal step by step. You might ask, "Where do I get the plan?" I highly recommend researching and seeking help from a fitness coach or personal trainer, as it's better to have a personalized training plan tailored to your body, needs, and goals.
What does a fitness coach or personal trainer typically do to prepare your customized training plan?
First, they sit down with you and ask questions about your goals, fitness level, daily habits, and medical conditions. It's crucial to have medical clearance to exercise, especially if you have any medical conditions, or have had injuries, surgeries, or movement limitations. A personal trainer or fitness coach isn't a medical professional and cannot treat any conditions.
Second, you'll be assessed to understand your current status. This involves stepping on the scale, taking girth measurements, or using a scale that provides a full body assessment, including fat, muscle, water, and other proportions. Some fitness centers offer more advanced assessments, such as blood sugar tests, basic cholesterol tests, stress level tests, blood pressure tests, and evaluations of phasic and postural muscles. These more sophisticated assessments are usually more expensive but are often included in a doctor's routine check-up. The personal trainer or fitness coach will conduct girth assessments, scale measurements, and evaluations of postural or phasic muscles to tailor your training plan.
It's important to be clear about how much time you want to spend in the gym and on your plan. Ideally, reserve 30-40 minutes a day for activities, six times a week. If that's not feasible, allocate as much time as possible and don't be discouraged. Even beginners benefit from starting slowly and progressively rather than diving in headfirst. For instance, you might start with 2 x 30-40 minutes in the first two weeks. The initial workouts can be challenging. Then, every two weeks, add 1 x 30-40 minutes of activity until you reach 6 x 30-40 minutes a week.
In weight loss, building muscle is crucial. A kilogram of muscle is much smaller than a kilogram of fat. The more muscle we build, the more calories we burn during workouts and rest. Fat is the primary fuel for muscles at rest. To speed up results and enhance muscle recovery, it's beneficial to incorporate moderate to light cardio, like walking. Moderate to light cardio activity over 25 minutes uses fat as the main fuel. Science doesn't recommend doing 10,000 steps a day just like that.
Walking keeps us fitter, naturally strengthens the pelvic floor, and improves cardiovascular and respiratory systems. Nordic walking sticks are a great tool for walking, helping maintain better posture and engaging more upper body and core muscles. Moderate to light cardio also aids muscle recovery by burning the lactic acid produced during strength training. So, when it's suggested to do 30-40 minutes of activities a week, it means 3 x strength training and 3 x moderate to light cardio activity.
A personal trainer or fitness coach might not provide a precise meal plan unless they are also a certified nutritional coach. However, they will offer advice and outline basic rules for weight loss or, more accurately, healthy eating habits.
A good start is tracking your food intake to understand how much and what you eat. It's important to know what you're consuming and how it affects your body. Generally, consuming enough calories—not too much, but not too little—is vital for muscle building and maintaining basic metabolic functions. The right balance of protein, carbs, and fats, along with sufficient fiber and micronutrients like vitamins and minerals, supports essential cellular functions.
Eliminate sugar.
Replace sugar with starchy carbs in your meals.
Increase protein intake to 2g per kg of body weight.
Eat regularly, 3-6 meals a day.
Drink enough water, 0.33 L x body weight in kg.
Start the day with a glass of water, with freshly pressed lemon juice (optional).
Have your first coffee after breakfast, ideally 90 minutes after waking up.
Switch from coffee to green tea or herbal alternatives.
Increase vegetable and fiber intake.
Consume enough healthy fats.
Do you want a personalized training plan? Or need more guidance on your weight loss journey? Let's get in touch!
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