How to Lose Weight | Birstall Personal Trainer Alex Parry Gives 4 Top Tips

August 29, 2015

Sometimes there seems to be so much weight loss information out there that it’s hard to know what’s right and what’s wrong.  One magazine says one thing and another magazine says the exact opposite. 

 

Well I’m here to put an end to all that confusion.  Here are the five most important tips to help you lose weight.  Every single tip is based on both scientific studies and years of experience as a personal trainer and coach.

 

 

1.   Weight Loss is a formula.  (BMR x PAL) – 500.

 

For those of you that don’t know what that means.  BMR stands for Basal Metabolic Rate, and is the amount of calories your body uses in a single day when completely at rest.

 

This is then multiplied by PAL or Physical Activity level.  Basically because we actually tend to move around, our body will require more calories than our BMR.  Your PAL will vary between 1.3 and 1.9 depending on how active you typically are.

 

  • So… if you don’t exercise and have a desk job, you’re probably a 1.3-1.4, whereas if you’re training hard in the gym and work in a physical environment you’ll likely be closer to a 1.7 or even 1.8.

 

When you multiply BMR by PAL you get the amount of calories your body needs to maintain its current weight.  However, since you’ll be looking to lose weight you need to subtract about 500 calories from this number. 

 

Ta-da, an actual formula for weight loss.  You can Google BMR calculator or the Harris benedict equation for more info.  Or if you’d like me to calculate it for you just give me a message, alex@characterstrength.co.uk

 

 

2.   Quality Matters as Well:

 

We’ve got our formula, which tells us the amount of food we should be eating.  But it’s also important to think about the types of food we’re eating.

 

Rather than make this too complicated I’ll keep it simple with a golden rule:

“Would you have been able to eat it two hundred years ago?”

 

  • So carrots, potatoes, rice, oats, and pretty much all vegetables are a YES.

But processed cereals, breads, cakes and biscuits are a NO.

 

  • Chicken, Beef, Fish, Eggs, Milk are all a YES

But frozen, repackaged and artificial meats are a NO.

 

 

Basically what I’m trying to say is eat the foods that are obviously healthy.  Vegetables, lean meats, nuts, seeds and whole foods. 

 

Try to avoid the foods that are artificial, heavily processed junk.  You know…the stuff that’s full of sugar. 

 

That’s not to say you can’t have a treat every once in a while, but remember that for it to ACTUALLY be a treat it’s got to be had on a rare occasion; a slice of cake once a week is a treat, a chocolate bar every single day of the week just plain old greedy.

 

 

3.   Weight Loss Takes Time:

 

I’m sorry but here’s some tough love.  You didn’t just wake up overweight.  It was the result of your life choices for many months.

 

Similarly, you can’t just hope to wake up slim again.  It’s going to take months of dedication to living a healthier lifestyle.  And let’s be honest if you want to stay slim then we’re talking about permanent lifestyle change.

 

‘Lose 10lb in a week’ is a LIE.  And it’s a dangerous lie.  The only way you’ll achieve it is with starvation dieting.  And believe me when I say that it doesn’t work in the long term.

 

What’s realistic? 1-2lb of fat loss per week.

 

But do the maths, if you stick with it for 3 months you’ll have lost 12-24lb of fat.  Which is basically 1 to 2 stone!

 

 

4.   Success is More Than 3 Times as Likely with a Coach

 

Weight loss is hard.  It requires you to be consistent and to stay motivated.  You’ll want someone to fight your corner and get you through it.

 

  • Someone who gives you ideas for tasty recipes and foods

  • Someone who holds you accountable

  • Someone who doesn’t let you give up

 

That’s where I come in. 

 

I want to be YOUR coach.  I want to work with YOU to help you achieve YOUR goals.

And I’m so sure that I can help you that I’m going to make you a deal:

 

Come and train with me on my 14 day fat loss furnace for only £10

 

You’ll get a full nutrition and training plan, 1:1 coaching support and everything you need to start burning fat and changing your life right now.

 

I’m so confident that you’ll lose AT LEAST 2-4lb in those 14 days that if you don’t, I’ll give you your £10 back.

 

 

So what have you got to lose?

 

Give me a ring or text me on 07712 471834 and we’ll get started ASAP.

 

Hope to hear from you soon,

 

Your coach

 

Alex

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