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Weight Loss & First steps to approaching it, it’s not rocket science “trust me”!

At John Niblock personal training we have a vast amount of experience in weight loss, nutrition, and programs that can assist you on your way to a healthier,leaner and generally fitter body. There are vast amounts of theories floating about in the world today, however, we believe that making it simple is making it possible.

At NiblockPT, your personal consultation will identify what your personal training objectives are and how we can begin a journey together to achieve those objectives. It is a step by step process that builds continually and goals will be met, increasing motivation and results in return.

We have set out a few facts below to kick start just a few of the factors that can affect weight loss in a positive manor, just knowing these can be your first step!

Making Your Body Burn More Calories

Metabolic Rate is the rate at which the body burns up calories. A body that consumes 2500 calories a day, and burns 2500 calories a day will stay at the same weight. A body consuming 2500 calories daily but burning only 2000 will gain weight at the rate of about 1lb a week. This is a discussion and theory many modern "diet related" clubs will let us believe. It is worth understanding the calorie intake versus the calories you use in a day. It will assist us on our journey.

This begins to explain why some of us can eat like a horse and remain lean, and others seem to eat a lettuce leaf and begin to gain weight. Many factors contribute to this, what you need to do, is understand your limitations and weaknesses before we can address your life balance.

You burn calories to provide energy for three main functions:

Basal Metabolic Rate (BMR)

This is the amount of calories you burn just by being alive – even when you are lying down, doing nothing. BMR accounts for approximately 60% of the calories burned for an average person.

Burning Calories for Activity

This is the energy used during movement – from lifting your arm to operate the remote control to cleaning the windows. This accounts for approximately 30% of the calories burned by an average person.

Dietary Thermogenesis

The ‘thermal effect’ described as meal-induced heat production – the calories burned in the process of eating, digesting, absorbing and using food.

How to Speed Up Your Rate of Burning Calories

You can influence all the above and speed up your rate of burning calories using some, or all, of the following:

Build Muscle

We start you on a bespoke programme to Increase the amount of muscle in your body. For every extra pound of muscle you put on, your body consumes approximately 75 extra calories a day. Researchers found that regular weight training boosts basal metabolic rate by about 15%. This is because muscle is ‘metabolically active’ (burning) and burns more calories than other body tissue even when you’re not moving. (did you ever sit beside someone who radiates heat? Take a closer look next time, the heat they are radiating is effectively energy, if not burning to give off the heat you feel, it is storing as fat...) Build some muscle, burn more fat.

Training with weights just 3 times a week for around 20 minutes is enough to build muscle. Not only will you be burning more calories, muscle gives your body its shape, you’ll look better – whatever your weight. "Muscle determines you shape, Diet determines you weight" J Niblock PT. 2012

Activity, Moving More

The average person burns approximately 30% of calories through daily activity many sedentary people only use around 15%. Simply being aware of this fact – should mean you will make more effort to MOVE!

Keep busy, keep moving is an important point. Build simple rules into your lifestyle, things like, a regular reminder on your phone to take a 2 minute walk, other simple routines can be:

· Tap your feet

· Stand up and stretch

· Move your head from side to side

· Pace up and down

· Park in the furthest corner of the car park

· Stand up when you’re on the phone

· Clench and release your muscles

You’ll find lots of opportunities for burning more calories if you remember that you’re looking for them! Keep thinking ‘keep moving’.


As well as the actual amount of calories burned during exercise – it is our belief that the correct type of regular exercise at the correct intensity will make massive impacts on how quickly you can achieve weight loss and that desired body result. Exercise programs that are tailored to your specific needs will ensure you get just the right amount of stimulation required to get maximum rewards. Exercise can make you burn more calories for several hours afterwards and is not always a chore or hardship, once educated it can be stress relieving and very enjoyable... you don't have to run a marathon to achieve great results. This is where personal training with the correct advise at the correct time will be your best asset.

Eat less and more, How, I hear you ask?

By eating smaller portions of better quality foods on a more regular basis throughout the day will keep your metabolism going faster than larger, less frequent meals. There are two reasons why meal frequency may affect your metabolism. Firstly, levels of thyroid hormones begin to drop within hours of eating a meal, and metabolism slows. Secondly, it may be that the thermal effect of eating several small meals is slightly higher than eating the same amount of calories all at once, meaning your body burns more all day long!

Another perk to these smaller meals for those of us who like our food is, you will reduce your snacking more naturally as there is always another meal round the corner. Try hard to avoid the high fat sugary foods, we love them, but they hate us.



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