1. Log Everything. YES, everything. If it goes in your mouth, log it. That way you can get a legit grasp on how many calories you are really eating each day as well as if you’re hitting your macros. It’s impossible to get and sustain results unless you know how many calories you are consuming. Also, many clients have mentioned that the mere pressure of having to log often prevents them from having too many cheat meals or naughty treats. Logging your water consumption is vital too, most people don’t drink enough water and it’s nearly impossible to burn body fat unless you’re hydrated.
I recommend the app MyFitnessPal to log your food and exercise.
The average adult needs 3 Liters of water / day to maintain basic bodily functions…more during warm summer months, incorporating workouts and/or if trying to lose weight.
2. Arrive Early. To your workouts that is. If your are planning to workout at 8am, try arrive a few minutes early so that you can get your warmup, foam rolling and stretching out the way, that way the focus can be on kicking your butt for the whole workout!
3. Workout on Off-Days. Unfortunately for most, those 2-3 hours are not enough to get the optimum results. That’s why you have homework, generally extra cardio sessions. By doing these extra sessions, you burn more calories each week and increase your resting metabolism, which speeds the fat-burning to reveal the lean sexy muscles you’ve been chiseling in training sessions!
4. Wear a Heart Rate Monitor. Wear heart rate monitors (HRM) during their workouts and on solo cardio sessions. Why? First, a HRM outputs an exact number of calories burned during sessions, simplifying the process of adjusting your daily calories and macros. (BMR + workout burn – calories consumed = calorie deficit). Working with finite numbers wildly improves accuracy and speeds results! Also, by monitoring your HR during the session, you are better able to know when to push you harder and when to lighten up and rest. Finally, on your solo workout days, you can see how workouts impact predefined net calorie goals for the day. I recommend POLAR heart rate monitors. They are the most reliable, are compatible with most gym cardio machines and are reasonably priced for the money.
5. Ask Questions. I don’t expect you to know everything, that’s why I like answering questions. If you’re unsure why we’re doing an exercise + what muscles it should work, if you think the wrong muscles are working, if something else hurts, what foods are good substitutes in meal plan, when to eat what, etc…PLEASE ASK! I want to clarify and explain why you’re doing things in a specific manner. If you fully understand the process, you’ll be more motivated to do it. There is NO such thing as a stupid question!