No wonder you're confused...

The Fitness Industry these days can be SO confusing.

And whilst the rise of social media has been great, often there’s too much information out there, leaving you confused and probably with more questions than when you started…!

I get asked a lot of questions on the daily. 

Whether in my DM’s or on the gym floor, it seems that everyone wants the answers to similar questions and problems.

So let’s answer some of them:

‘I want to ’tone up’ - where do I start?’

As much as I hate this term, it’s so commonly used. So let me break it down for you. ‘Toning’ is the reduction of fat to make your muscles more prominent. By doing this you appear stronger, leaner, and ‘tighter’.

So when you say ‘toning’ what you really mean is building muscle and losing a bit of fat!

The best place to start with this is adding in 2-3 strength or resistance training sessions a week in to your routine. Then, try to move more - take the stairs, park further away at the supermarket, go for a walk at lunch etc. If you focus on increasing movement rather than eating less, you’re more likely to lose fat in a way that is sustainable and in a way that you don’t hate.

‘Can running speed up my fat loss?’

Running has become BIG in the last few years 🏃🏼‍♀️

And yes, because running is movement, adding it in to your routine could help speed up fat loss.

But, the reality is it’s not just that simple.

Yes running is amazing cardio and it is so good for your heart, but it is not an automatic fat loss accelerator.

If you go from not working out to running twice a week, you will lose weight. Why? Because you have created a calorie deficit.

If you started running on top of your current schedule and didn’t change your food, you would lose weight, again because you’re in a calorie deficit.

Running is not a magic fat loss tool, but like adding any exercise you will create a larger deficit if you take part in it on top of what you already do.

‘Why am i not seeing the scale weight drop?’

There a lot of reasons why the scale may not be moving for you.

But remember, it isn't always about the number you see when you get on the scales. There is so much more to it when it comes to your health and fitness.

Your body weight will fluctuate (especially as a woman) and when you come to terms with that you will find the process a lot easier.

The body you want most likely weighs more than you think it does. Want to be strong and have that ‘toned’ figure? You need to build muscle, and muscle has mass 💪🏼

It is best that you go off of how you feel, your energy levels, how your clothes fit etc and find ways to measure your progress that have nothing to do with the scale. Not only will you enjoy it more, but inevitably you’ll make more progress when you’re not obsessing over a number.

‘Whats the best food for fat loss?’

Well in short, there isn’t any.

Fat loss cannot be created by eating set foods 🤯

You see, fat loss and weight loss occur when you’re in a calorie deficit. Which essentially means you’re either eating less than you’re burning, or burning more than you’re eating (or a mixture of both!)

And whilst the quality of your food is super important, the base line is that if you’re intake is less than your output, you’ll lose weight.

Don’t get pulled into those ‘burn your belly fat’ foods - they simply don’t exist.

This is just the tip of the iceberg when it comes to fitness related questions, so if you have something that’s burning in your mind, or you can’t quite make sense of it, reply to this email and I’ll help you find the answer 💚

COACH ANTONIA x