Thinking of losing weight but bombarded by a wealth of information that seems overwhelming? Let our female personal trainers here in Singapore share with you some simple tips to get started. Our personal trainers run various women’s toning & weight loss programs at gyms across Singapore.
Losing weight isn’t only for aesthetic reasons. Your health can be greatly improved when your body weight is in a healthy range. Obesity can cause a host of problems such as:
- Heart disease and stroke
- High blood pressure
- Diabetes
- Some cancers
- Gallbladder disease and gallstones
- Osteoarthritis
- Gout
- Breathing problems, such as sleep apnea
(Source: https://www.webmd.com/diet/obesity/obesity-health-risks#1)
With current work from home arrangements, many people find that it has become harder to keep in shape. Food intake has inevitably increased while physical activity decreased. Many also find stepping out of their homes to visit a gym a hassle. Training alone at home with no external motivation has made it difficult to keep momentum going too. This has made many Singaporean women put on weight.
In order to lose weight, a caloric deficit has to be achieved. This can be done via 2 methods – dietary restriction (eating less) or physical activity (moving more).
Dietary Restriction
Diet – a good starting point can be to eat 10 calories for each pound of your bodyweight ie. 1500 calories for a 150 pound woman. Numbers can be adjusted from there. Protein intake should be kept moderate to high, aiming for about 1g per pound of bodyweight. So the same 150 pound woman should consume about 150g of protein. The rest of the calories can be made up of healthy unrefined carbohydrates as well as good fats.
Try to not have such a rigid approach to dieting. Having an all-or-nothing approach generally will not produce good results in the long run. Be prepared to give in to temptations sometimes. It’s not the end of the world. Don’t go crazy and eat the whole cake and don’t give in twice a day, everyday. But done properly, rewarding yourself once in a while keeps you going for a longer time and makes the diet more sustainable. The key here is not just effectiveness but also sustainability.
Physical Activities
In terms of exercise, strength training (yes! Even for women!) combined with cardio activities will be most beneficial. Develop an effective strength training routine 3 times a week, working on your major body parts like chest, back, legs, shoulders and core. Don’t worry. Weight training will not bulk you up like a man. Done properly, it helps greatly with toning and maintaining muscle mass, especially when you’re in a caloric deficit and don’t wish to lose muscle mass in the process. If you can make time to do more, throw in another 1-3 days of cardio. That helps you burn additional calories to help reach your weight loss goals even faster.
You can choose to do steady state cardio (eg, running at a constant pace for 20 minutes) or interval training (eg. running for a minute, followed by walking for a minute and repeating that for 20 minutes). Interval training has higher intensities and you might burn more calories in the same 20 minutes but sometimes intensity can be so high that it causes injuries, so please proceed with caution. Also choose exercises lower in impact for a start. Swimming and cycling are great examples.
In a nutshell those are the 2 most important factors relating to weight loss. Simple as it may sound, the devil is in the details. Many times people know what to do. They can learn online or even hire an online personal trainer. But it’s the motivation that holds them back. Intrinsic motivation is important but once that is established, external motivation will be the factor that determines their success.
Personal Training
That’s where personal training comes in. Our female trainers have extensive experience with helping female clients lose weight using various female weight loss and toning programs. It’s more than just having an expert write you a training program and diet plan but really having someone you can be accountable to. Someone to push you to your limits and beyond during training and someone who will be your friend, guiding you through this sometimes difficult journey of trying to lose weight and regain your self confidence.
Our signature 3 months guaranteed weight loss program for women includes 36 personal training sessions together with expert dietary consultation by your personal trainer. Our results oriented personal trainer will measure your weight loss progress along the way and when you hit a plateau, use a plethora of methods to help you break through the plateau and see continued progress. Training sessions can be conducted at your condo, landed home gym or even at parks or fitness corners. We also run personal training studios located across the island.
Reach out to us today at tzekhit@www.pt.com.sg or WhatsApp to +65 8503 7888 for a non obligatory trial session.
