First week of fit camp - DONE!

The first thing I have to say this week is a huge WELL DONE to my Fit 2 Drop Fit Camp ladies. They have worked their socks off this week and I am sat here itching to receive the first weeks measurements. I am sure there are going to be some fantastic results - I will tell all next week!

If you are interested in the nutrition workshop or Hulacise course please contact me to arrange payment as bookings have already started! If you are thinking ahead and want to get rid of the post Christmas bulge then go to http://www.fit2dropfitcamp.co.uk and go to the registration page/online shop to book your place!

With a lot of my focus on achieving results this week with the fit camp I decided to start with run down on how to approach weight loss. A lot of the reasons that we fail is due to lack of preparation or giving up at the slightest hurdle or when we have a 'blip'. You have to remember that weight loss is not quick and easy, it takes time, determination and a bucket load of will power. BUT when you stand in front of that mirror and like what you say, well, that is the best feeling in the world!

• One of the Golden rules of fat loss is focusing on what you want to achieve.
• Get into the right mindset and not going on another 'diet'.
• Get negative people away from you or ignore them, friends telling you that you do not need to lose weight are not helping you!
• Work out why you have overeaten and gained weight in the first place - this is crucial.
• Don't give up when it gets hard and don't give yourself weekends off being healthy!
• Remember that even the smallest weight loss is a step closer to your goal

Are you aware of things that may be getting in the way of losing weight?

• Don't give yourself a guilt trip if you are not successfully losing weight each week, you normally lose more weight in the first week because you are losing water and glycogen which the body uses to store carbohydrate. After that it is burning fat which is a slower process!
• Concentrate on eating protein and not refined carbohydrates! Protein fills you up quicker and keeps you feeling fuller for longer. Salmon and eggs for breakfast anyone?
• Exercise or train? Train every time. You have to remember to keep improving your training. If you stick with the same regime, yes you will lose weight in the beginning but as you get fitter the training will no longer get you the results so you need to crank it up a gear.
• Never skip training. No matter how tired, busy or whatever other excuse you have tucked away you can ALWAYS fit in exercise somewhere. Get up 10 minutes early, don't have that extra cup of tea, stop excusing and get a result!
• Make sure you get enough sleep. If you don't the hormone ghrelin is going to try and thwart your efforts! A study at Bristol University over over 1000 people found that those who had slept for just 5 hours had 15% more ghrelin than those who had 8 hours sleep. To make matters worse they also had 15% less leptin, the hormone that suppresses your appetite, no wonder they were tired and starving!
• NEVER EVER starve yourself. I do not know how many times I have to say this but it will NEVER get you the result you are after.
• Adapt a healthy approach to life. There is little point in eating well and exercising every day to then spoil it by drinking alcohol every night!
• Stop counting calories. I have never been a fan of calorie counting anyway and although it can sometimes be helpful, for the most part it just makes you feel negative and guilty. Why not take an alternative approach and use the 'crunch' factor. If it takes longer to chew then it may be better for you that something that is eaten in a few mouthfuls. Eg: blueberry muffins have less calories than flapjacks but they can end up being more fattening as it is easier to digest!
• Quit the sit ups! I have been slowly taking sit ups out of my classes over several months as they are such an ineffective exercise for the most part and stress the back needlessly. Unless you have an unbelievably lean stomach sit ups are never going to give you the washboard stomach you are after! You need to be big muscle loading exercises like press ups, squats and lunges, you will get far better results that way!

Get ready for combat coming at you in classes this week, just short bursts to introduce you but the focus last week was most definitely the legs so lets attack the upper body this week!