Viewing entries tagged
fat loss

Why Women Don't Achieve Their Goals?

Comment

Why Women Don't Achieve Their Goals?

We are going to explore today why women don’t achieve their goals when it come to fat loss. There are 3 major points that you can start with that will make a huge difference to you achieving your goals. Firstly, women need to change their way of thinking about weight loss to body fat loss. Secondly, you do not diet ever, this is something that has been a common theme long before the internet even came along, but will lead you down a path of disappointment and you won’t achieve the body you desire. So with all this information out there that you can find on Google, Instagram and Facebook, it is getting extremely hard to know what is right and what will work for you. So let’s get started.

  1. NEVER DIET - Diets Do Not Work

Screen Shot 2019-02-25 at 9.46.45 am.png

You should never diet, period. Traditional diets are based on starving yourself. The cut of calories below the amount you need, may work initially but after 2-4 weeks you stop losing weight and undoubtedly get frustrated and go back to normal eating. What most women go through over the years and decades is the yo yo dieting. Without an understanding of basic human physiology, what you are doing is confusing your body’s metabolism. If your body’s food intake is cut, it freaks out and thinks you are starving it, which is what you are doing. As your body is a survival system, with any diet, it loses the ability to know when the next meal is coming, so it actually shuts down your metabolism.

Let’s get into the difference now between weight loss and body fat loss. Losing weight may sound great and we all have a number in our head that we want to be. However, do you care what the number on the scales say or if you can fit into that dress that you love or your favourite jeans? This is where it’s about body fat loss instead of weight loss, as you can lose weight and still be fat and flabby, as you are more likely have lost muscle mass. So if you are going to embark on a new nutrition plan, ensure you have your body fat measured and don’t worry about the number on the scales.

What we find at Energie4 is that because of years of yo yo dieting, women become conscious to eat. As I mentioned above starving the body and switching it to survival mode can cause so many hormonal and metabolism issues but when you feed it the correct nutrition and consistently it balances your body and the result of body fat loss will be achieved. It is imperative that you find a nutrition plan that works for your body. You must eat more in order to lose body fat, we know this sounds the reverse of what you are thinking, but we do it on a daily basis and once you change your mindset, you will notice the results immediately.

2. Strength Training

Another stereotype in the fitness world, is that women were sent to the cardio area and kept away from the strength area. Women have always been told that slow long cardio training was the best and only way to lose body fat. So further from the truth because when women diet and add cardio training, they become what we call skinny fat. Skinny fat means they lose muscle mass, they may look like they are skinnier but in reality they still have the body fat that they so desperately want to get rid of.

Strength training will not make women put on excessive muscle. For a start women do not have enough testosterone to be able to have a mass amount of muscle But for the women who do have a bigger amount of muscle usually are training multiple times per day and may also have some extra assistance. One of the big reasons that women struggle to get their bodies, is the loss of muscle mass as you age. Muscle mass will give you the muscle tone, that all women come in and ask for.

So get into the gym, try exercises that you wouldn’t normally do and step back and watch the magic happen.

3. Commitment

Screen Shot 2019-02-25 at 10.35.49 am.png

You have to commit to a specific time frame, when it comes to a new lifestyle of nutrition and training. It isn’t a 4, 8 or 12 week challenge, your lifestyle shouldn’t have an end date ever. It is a lifestyle, where you promise yourself that you will train a certain number of days and ensuring your nutrition is on point every day. Once you commit and keep the promise you made to yourself, you will see the changes and with this your motivation will increase for you to keep on going.

At Energie4 we always start with a small commitment to your training, starting with two sessions a week is always advisable. When you start to feel comfortable with that then and only then will we allow you increase your sessions. Saying that if you add a session one week it becomes a bonus rather then if you have 5 sessions a week and you miss one, you then consider yourself as failing that week. With this negative association often women will then also give up on their nutrition, falling back to emotional eating, with the mindset of starting again the following week.

As adding training and nutrition is a lifestyle, you have to ensure that you have the mindset and also the time to complete what is required in order for you to reach your desired body. We like to set up women to succeed and not fail and not to put them down if they can’t make a session. Remember this is a lifestyle change and we are in the business of helping people change their lives for the positive. We all get busy and doing less to start with will be the key in being committed long term.

Are you going to be the same you in 2019?

Therefore, in order for you to achieve your body composition goals you need to understand your lifestyle and how it is all going to fit in. Changing your nutrition and mindset around eating for your body and not for starvation is something that may seem counterproductive but it’s the most effective long term changes. Lifting weights will not make you put on muscle and look bulky like a man, it just doesn’t happen that way. Once you commit to training that you know you can easily achieve, you will see the benefits and remember any extra sessions is a bonus. Who doesn’t love a bonus, especially if it makes you get closer to your desired body.

Comment

Are you against reaching your goals in 2019?

Comment

Are you against reaching your goals in 2019?

Updated 03/01/19

NEW YEAR RESOLUTIONS DO NOT WORK!

"Failure is not fatal; it is the courage to continue that counts!"  Winston Churchill

As it’s the third of January already, how are your New Year Resolutions going? Have you achieved what you have set out already? Have you completed three days of exercise? Have you given up drinking alcohol? Has your food been clean after the over indulgence of the festive season?

If you don’t have the correct strategies and support, most people will give up and it will be New Years Eve 2020 and you will have the same resolutions as this year.

Setting a resolution has to be realistic, no different to setting a goal.  The main issue that you find with people who want to jump start their fitness and lose body fat.  Jumping in head first is comendable but often the fastest way to fail, as it is too hard to keep it up. Once you go back to work, kids back at school and life hits you again, can you really exercise 5 days a week, can you prepare your food and have control over your sleep?

Now it is only the first month of the year, so it's not too late to reach your 2019 New Year resolution.  Here are a couple of things to be aware of in order to restart your resolution and not only reach your goal but ensure you maintain your new self.

1. Lifestyle

Exercise and nutrition is a lifestyle, it isn't something you do for an 8 week period.  All the get fit 8 week challenges, don't teach you how to incorporate healthy eating and training into your lifestyle.  Often the diet side is calorie restriction and the training level is too high, so neither can be sustained for long periods, hence they are usually only 8 week programs.

However, if you can learn to increase your exercise gradually, rewarding yourself with an extra session, rather then trying to train every day.  Remember, life can get in the way and when this happens the first thing that always goes is your training.  

The best thing is to gradually integrate your training, in addition to your nutrition.  This will give you the best results and they will be long term, hence becoming part of your lifestyle.

2.  Program Design

With the influx of group classes these days and new studios popping up everywhere.  It is easy to jump in on a class but if you haven't trained for a while, the class maybe more advanced then you can do.  This can be very demotivating.  

On the other side if you have any injuries, a class or program that is not personalised to you, could further aggravate a current or past injury.

This is a something we pride ourselves on and separates Energie4, plus the world class coaches who have your personal goals as their priority.  Having a program is not only great because it is personalised for you, but helps you track your progress.  This shows you your improvement and also motivates you to come into the gym and work harder each session.

3.  Energie4 Training

Energie4 Training, has all the benefits of individual personal training session, however it is without the cost.  You get your own personalised program, after your initial assessment with a world class Energie4 Trainer.  From here you can choose from 6 different time slots a day, morning or evening, 6 days a week.  Once you arrive for your training session, your trainer will ensure that you improve each session and most importantly have the correct technique.

Will having the same lifestyle and body as last year make you happy?

You can book your trial Energie4 Training week on the below link.

Energie4 Training Trial

However, what are you waiting for? Are you against the new you in 2019?

We have limited 2 and 4 weekly sessions packages for 4 or 12 weeks. They are selling fast so you need to hurry to secure one for yourself. As that’s the reason you are doing this isn’t it? For yourself?

2 Sessions - Click Here

4 Sessions - Click Here

Comment

Festive Season Survival Guide

Comment

Festive Season Survival Guide

Festive Season Survival Guide

The best thing of it all is that YOU have the chance to learn the hidden secrets of Hollywood Star’s, Olympic Legends. Dieter has used these exact techniques outlined in the Festive Season Survival Guide with all his high profile clients and every day people, from Mum’s and Dad’s to New York executives to retirees.

Want to have a few drinks over the Festive silly season that’s fine because Dieter has put together a comprehensive eBook to guide you through all the traps of December. Not only are you provided with detailed information over 6 different topics and each one will have 10 detailed tips. These are golden for this Christmas season but for all to come and if nothing else that is worth its’ weight in gold. Let us not kid ourselves we are all going to have a drink and that does not make you a bad person if you do what makes the difference though is what you learn from the time you do slip up. Again, it is not the end of the world as there are many strategies you can use to ensure that you control your party animal side!

IT’S ONLY ONE PARTY

If you are that person who doesn’t do things in halves and you have decided that the first party will be when you let your hair down just a little!. Annnd before you know it, not only have you had too much alcohol, you have also eaten all that is bad for your body and not what you normally eat plus it’s way past your bed time. This might not sound so bad apart from you waking up late, missing your morning workout and you are extremely dehydrated from the result of last nights alcohol consumption and all the wrong foods. Because you have woken up late you feel like you have been hit by a truck, you have no motivation or desire to have breakfast so you skip it. Only to grab a muffin or croissant at work to go with your second or third coffee.

Please coffee kick in soon! your head continues to pound through the morning, making it ever more difficult to concentrate and get anything done. Is the coffee helping your headache or further making you more dehydrated? As you drag your body through to lunch you are now starving and need another sugar hit to go with the muffin or croissant that you had mid morning. You reach for a sandwich or roll, the body is on its third go of storing body fat on your love handles and stomach areas. Third time you say not possible. However, if you look back at the alcohol and bad food from the night before, the muffin or croissant this morning and now more carbs at lunch with the sandwich, it is not unreasonable to see your body put some fat on and even worse look bloated and terrible.

BREAK THE HABIT

Get to know the strategies that can break the habit or help you get back on track so you don’t end up regretting yet another December Festive Season. You have made great choices all year on a daily basis, let’s continue them through the Festive Season.

The festive season might be in full swing as it is much easier to throw your hard work away join in the festivities and be merry. How bad can a few weeks of drinking, bad food and very little sleep be? Well for some it can be BAD but if you want to keep your body fat where it was when December started then you need to ensure that you continue to look after your body during the festive season.

Firstly, you need to remember all the hard work and discipline that you had for the first 11 months of the year. Stay true to yourself.

Secondly, do you really want to feel like this constantly all month. When you have so many deadlines and things to accomplish before the end of the year, why put all this extra pressure on yourself.

http://energie4.com/ebook/festive-season-survival-guide

Comment

Nutrition

Comment

Nutrition

In todays busy hectic world we need to be able to function at our highest.  One of the easiest ways to ensure this is to have the correct nutrition.  Now everyone knows what to do but very few people actually eat well.  Apart from exercising, which is usually the first thing people will skip, food and eating well is right up there too.  There are so many excuses that people have, time being the first one, not having access to good food and just right out being lazy.  Don't worry we all have these times in our lives, so you are not on your own.

Screen Shot 2018-04-09 at 11.37.08 am.png

Nutrition isn't as hard as everyone makes out.  It often comes down to planning and discipline.  You need to understand that what you put in your mouth fuels your body.  If you fuel your body correctly you will think better, have more energy and will ALWAYS want to eat better for the other meals of the day.  As you feel the results in your personal and professional lives, it becomes easier and easier to eat the right way for your body.

Breakfast is the meal that many people will skip.  Skipping breakfast is not ideal for a number of reasons: 

  • you have already fasted all night, so your blood sugar is low and your brain needs sugar to function optimally.
  • keeping a steady blood sugar level is the key to maitaining weight or losing body fat.
  • if you don't eat you are more likely to eat something bad, as you need that instant blood sugar hit.

Therefore, eating breakfast is vital to how your day will go, as it helps you set up your food choices for the rest of day.  One strategy that works really well but many people hesitate at when I mention is the meat and nut breakfast.  The meat and nut breakfast, has worked with great success for our clients all over the world.  Now before I hear you all say you couldn't possibly eat meat for breakfast, I would like to ask you to think what you eat when you stay in a hotel, while you are holidaying or working?

The majority of you will go for a high protein breakfast, like an omelette, cold meats and hot meats.  

Screen Shot 2018-04-16 at 2.59.05 pm.png
Screen Shot 2018-04-16 at 2.59.29 pm.png

Why do you do this?  It is because of your subconscious knowing you probably won't be eating for a while and a high protein breakfast will keep your satiety for a longer duration, then cereal or pancakes! 

So remember to eat right for your body, your food fuels your body and breakfast sets up the way you will eat for the rest of the day.

Comment

Failure

Comment

Failure

NEW YEAR RESOLUTIONS DO NOT WORK!

"Failure is not fatal; it is the courage to continue that counts!"  Winston Churchill

As the end of January comes close, many people's fitness new year resolutions have been put off to 2019 already.  Setting a resolution has to be realistic, no different to setting a goal.  The main issue that you find with people who want to jump start their fitness and more then likely lose body fat.  Is that they want to do all too much, all too soon.

Now it is only the first month of the year, so it's not too late to reach your 2018 New Year resolution.  Here are a couple of things to be aware of in order to restart your resolution and not only reach your goal but ensure you maintain your new self.

1. Lifestyle

Exercise and nutrition is a lifestyle, it isn't something you do for an 8 week period.  All the get fit 8 week challenges, don't teach you how to incorporate healthy eating and training into your lifestyle.  Often the diet side is calorie restriction and the training level is too high, so neither can be sustained for long periods, hence they are usually only 8 week programs.

However, if you can learn to increase your exercise gradually, rewarding yourself with an extra session, rather then trying to train every day.  Remember, life can get in the way and when this happens the first thing that always goes is your training.  

The best thing is to gradually integrate your training, in addition to your nutrition.  This will give you the best results and they will be long term, hence becoming part of your lifestyle.

2.  Program Design

With the influx of group classes these days and new studios popping up everywhere.  It is easy to jump in on a class but if you haven't trained for a while, the class maybe more advanced then you can do.  This can be very demotivating.  

On the other side if you have any injuries, a class or program that is not personalised to you, could further aggravate a current or past injury.

This is a something we pride ourselves on and also puts Meister Athlete apart.  Having a program is not only great because it is personalised for you, but helps you track your progress.  This shows you your improvement and also motivates you to come into the gym and work harder each session.

3.  Meister Training

Meister Training, has all the benefits of individual personal training session, however it is without the cost.  You get your own personalised program, after your initial assessment with a highly qualified Meister Trainer.  From here you can choose from 6 different time slots a day, morning or evening, 6 days a week.  Once you arrive for your training session, your trainer will ensure that you improve each session and most importantly have the correct technique.

You can book your trial week on the Meister Athlete Mindbody app or follow the below link.

https://clients.mindbodyonline.com/classic/ws?studioid=697241&stype=43&prodid=10144

Comment

Comment

Discipline

It takes a lot of discipline to get this lean.  Hugh Jackman in Logan who I trained. 

It takes a lot of discipline to get this lean.  Hugh Jackman in Logan who I trained. 

By Dieter Roylance

Discipline is being strict, having self control and restraint! 

So how disciplined to you need to be to reach your lifestyle goal?  There are a number of factors, the first being how far away you are from your goal and then also the time frame.  For example losing 10kgs in 4 weeks or gaining 5kgs of muscle in 4 weeks.  Both are very ambitious goals, so discipline is going to be crucial, because time isn't on your side.

Life does and will get in your way, however it is the people who have the strategies to counter them, that often succeed.  Here are two things that you can do for a disciplined approach, to assist you in achieving your body composition goals.

Corporate group Texco who train as a team 3 times every week for the past 3 years.

Corporate group Texco who train as a team 3 times every week for the past 3 years.

1.  Exercise

To lose 10kgs of body fat in 10 weeks, takes a discipline approach to your exercise.  You need to know how many strength training sessions and energy training sessions you can fit into a week.  I like to break the week into week days and weekends.  Their are two reasons I do this.  Firstly, people are usually more motivated at the start of the week, so they often get 2 of their 3 sessions done by Tuesday, giving them three days to get one more session in.  Secondly, adding at least one session in on the weekend, takes discipline to ensure they train but also keeps their focus.

The discipline to eat well, wether eating out or eating at home, is all about planning & preparation

The discipline to eat well, wether eating out or eating at home, is all about planning & preparation

2.  Nutrition

Is it hard to be disciplined with your food?  No.  So why do so many people struggle with their nutrition.  The easiest way to stay disciplined with your daily nutrition, is to start your day with a great breakfast.  It is very easy to prepare something at home before your day starts or order something at a cafe, that has the right carbohydrates, proteins & fat.

To reach your goals you need this kind of disciplined approach to your training & nutrition, every day & week.  You can't go half a week on, half a week off, or have a week off and expect not to go backwards.  At the end of the day, it comes down to how badly you want to achieve your goals.  If you are committed to your goal, then being disciplined will be much easier.

Comment