Your Personal Guide to Creating a Quick and Easy Calorie Deficit

 Move more, eat less!

It’s that simple right? That’s the simple way of looking at it. You just have to burn more energy than you require and you will lose weight, right?

It would be great if it was that simple. It helps to have an understanding of the following simple concepts

The Calorie Deficit

All diets work due to one consistency, a calorie controlled system with planned eating patterns. Meaningful weight loss requires you to expend more energy than you consume. Each person has a set amount of calories they require to maintain their body mass.

When you consume too more calories than you require you are in a positive energy balance

Positive Energy Balance = Weight Gain

When you consume less, you are in a negative energy balance and you will lose weight

Negative Energy Balance = Weight LOSS!

When you spend a long enough time period in a negative energy balance, you will notice the weight loss. This is called a Calorie Deficit because we are consuming fewer calories than we require.

Most people do not take enough control over their eating for a long enough time period to notice a visible change in their appearance, or often they fall off the eating plan.

Daily Consistency

Hitting your nutritional requirement EACH DAY is also very important.

For example: For Jessica to lose weight she must consume around 1300 calories per day and plus 45 minutes of moderate exercise. Jessica’s food choices are bad and she consumes 1200 calories on Monday, 1700 on Tuesday, 1300 on Wednesday, 1800 on Thursday and this continue on throughout the week. At the end of the week Jessica has not been in a large enough calorie deficit and will not notice any results. Those energy-dense snacks and large portion sizes have thrown Jessica’s eating plan out of whack.

If Jessica had tracked and taken control of her eating she could have maintained the 1300 calories and she would have noticed visible weight loss after 2-3 weeks. She needed to keep consistent on a daily basis instead of having ups and downs in her intake.

The Goal: Maintain your calorie deficit until you are satisfied with your weight loss. When you are satisfied with your weight loss, adjusted your eating to a maintenance calorie level, and enjoy being lean.

How to Figure Out How Many Calories You Consuming

Track it! It’s time to up your nutrition game. Time after time the person who “can’t lose weight” or has “metabolism issue” has often never tracked their nutritional intake enough to realize they are constantly eating too much. 

I would recommend using myfitnesspal to track your food intake, it’s simple and allows for you to scan barcodes and re-enter your regular food items with ease. 

Generally, if you have not gained/lost weight during the past 3 months, you can assume that the number of calories you are consuming is your maintenance level. Track your eating for a minimum of 3 consecutive days and average out the calories to get your maintenance number.

I know the idea of tracking your calories can be a bit overwhelming to some, however, it’s very similar to how you need to track your money in / money out when you want to save money. Knowledge is the key. You may be good for 70% of your diet but 30% of the foods you consume are throwing everything out of whack.

How to Figure Out How Many Calories You Are Burning

You guessed it… it’s time to track that too! Track your workout duration and intensity, plus time spend doing a light activity (LISS). You can add it up on a few online tools to get a vague guestimation of the calories burnt. Also, try to train consistently for the same time period and perceived effort on a regular basis. Most basic trainers recommend you to wear a smartwatch or a heart rate monitor and track the energy you burn, but this technology is nowhere near accurate, so don’t bother. There are too many impacting factors when it comes to using heart rate technology, so unless you are doing steady state cardio and the calculations in the device are calibrated to you, it’s not accurate. That being said, tracking steps per day can be useful as a gauge of incidental activity.

Stay Consistent For ATLEAST 3 Weeks

You may notice changes after one week, sometimes after 2 weeks, however, to really get a clear idea of how you are progressing you will need to stay consistent for at least 3 weeks. After 3 weeks you will notice a change in your weight and sometimes even visual changes in your body composition.

Track Your Progress To Make Sure You are Getting Results

“I think it’s working” is a horrible method of tracking. You need numbers and pictures to compare to each other so to see the changes.Take before/after pictures for yourself, a measurement around your stomach and your weight first thing in the morning on an empty stomach/bladder.

Consult An Expert

Coaches, Nutritionists and Dieticians all have specialities, do some research and find one that specialises in what you are trying to achieve. Sometimes we get the best results when we are held accountable.

I hope that helps, feel free to contact me or comment below and ask questions if you are still unsure of what to do

Stay Frosty

Trainer Simon

Find a Personal Trainer Near You - Wollongong, NSW

What Is Personal Training? 

A personal trainer can help set fitness goals, create detailed workout plans or routines and also provide guidance on dieting and nutrition. Personal Trainers also provide motivation to get in the gym, go for a run or get active to get the blood pumping. If you’re looking for someone to help you achieve ambitious weight loss or fitness goals, then one-on-one regular personal training sessions are probably what you need. If you’re looking for something more casual, then group outdoor personal training sessions are a great way to stay in shape and meet new people.

Benefits of Personal Training

GET BETTER RESULTS

Working with a personal trainer is more effective than working out alone when it comes to gains to lean body mass and other fitness variables. Source.

CHANGE YOUR ATTITUDE

Personal Trainers can help change attitudes to physical activity. 78% of people are more likely to increase the amount of physical activity they undertake following a 10-week personal training program compared to beforehand. Source.

SOCIAL INTERACTION

Personal training sessions can be a great way to get outdoors, meet new people and enjoy that endorphin rush! Plus, if you attend regular group personal training sessions, you can help motivate one other and hold each other accountable to their goals.

Personal Training Cost

The price for personal training sessions will vary depending on the session duration, the number of people participating and the qualifications or experience of the trainer. Personal training may also be cheaper if you purchase several sessions at once in a package.

A 60 minute session with a qualified personal trainer is usually between $50 and $100, while group sessions range from $10 to $30 for 45-60 minutes. You can usually save up to 30% if you purchase multiple sessions in a package (5 or more), saving you between $15 and $30 per session.

Be sure to ask your personal trainer what qualifications he or she has, how long the sessions are and what discounts are available for bulk sessions to make sure you’re getting a great deal. Also take into account the costs of equipment or facilities hire that you may or may not be required to pay for.

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https://www.foundmyphysique.com.au/

Controlling Your Mind: The 5 Hindrances to Self-Mastery

 Lessons from ancient Shaolin wisdom and Marcus Aurelia’s stoic mindset.

When I say mind control, what do you think of?

Many people would think of controlling other people’s minds, but what I am referring to, is controlling your own mind.

Staying in line with our goals and controlling our minds is a life long journey, therefore one would be wise to be aware of these 5 hindrances which can block your path to self-mastery.

The 5 hindrances are states of mind that can distract you from your path. They can control your mind, dampen your energy, and disrupt your spirit. Everyone may experience them slightly differently, that is why I have given a range of examples to fit.

I have also included some wisdom from Marcus Aralias (the wise stoic roman emperor) to show that these ideas transcend time and are valuable lessons to uphold

Let’s dig into the 5 hindrances, and how they are experienced

Ill will / Aversion
Dislike, objection, aversion, frustration

This is a state of mind where your mindset is scattered – making the journey displeasing

Questions to ask yourself –

Am I frustrated with current circumstances?

Is someone bothering me or am I bitching about someone?

What is it that is bothering me lately or distracting me from my path?

Are there people, objects or events in my life which are causing these feelings?

Read More:

https://www.foundmyphysique.com.au/mind-control-the-5-hindrances-to-self-mastery/

Realizing Your Fitness Goal With a Personal Fitness Trainer

Realizing your fitness goal with a trainer is a great idea that is fast gaining popularity nowadays. What with the busy schedule and the natural laziness to go to the gym, we need all the help that we can get in order to be fit and healthy. A trainer not only helps you get going with the exercises and the workouts but also helps you with the nutrition side of things.

Personal trainer devices a fitness program that is suited to your body only. Each workout routine and nutrition plan is made with the specific needs of the client which is you. These are only the top two benefits of having a personal fitness trainer. To help you realize your fitness goal, you need all the help that your personal fitness trainer can and will give you. Upon your first meeting, you trainer should conduct numerous physical tests so that he can determine how far he can push you to do the planned workouts as well as your body's system like your blood composition, blood pressure, heart condition and other body functions. Your personal fitness trainer will pinpoint each part of your body that has to go through strength training and parts that needs toning up.

Workouts with your trainer can be done anywhere you want it, be it at the gym, at home or even at the park. This is because a well-rounded and well-planned fitness workout program involves different sets of routines for specific parts of the body and can be done with the aid of things that does not necessarily belong to the gym. Having your own trainer to workout with you will make you more inspired to work out and follow the health and fitness regime that is mapped out specifically for you. You will have someone to push you to do more and to encourage you in case laziness strikes.

The only downside in having your own trainer is the cost. A personal fitness trainer is mostly paid by sessions while some charge a fee for a set number of workouts and others will just charge for individual sessions. Al tough many people assume that having a trainer is expensive, you can actually save money because trainers have all the equipment's you need so you don't have to buy any equipment's. Your trainer will come to the location of your choice with all the materials needed for your workout. If you want to purchase your own equipment's, you personal fitness trainer can help you select the best pieces for you. He can also point you to a good sporting goods store.

Having a personal fitness trainer to help you realize your fitness goal will not only make you stick to your fitness plan but will go a long way towards having a healthy body inside and out.

Simon Jager is the author of this article on Goal with a Personal Fitness Trainer Find more information about Fitness Trainer here.

Get A Personal Fitness Trainer For More Positive Results

Losing control on our diet is normal. Laziness sometimes may also be normal. Getting bigger everyday and losing our perfectly formed body figure is also normal but definitely not wanted. We each have our individual differences when it comes to our fitness. Every person is unique not just in terms of physical appearance but as well as in physical performance.

Because of the fact that every individual is unique, it is quite impossible for a fitness trainer to effectively conduct training to a huge number or individuals who each have unique body requirements in working out.

If we want our work out to be effective, we should get a trainer. A trainer can do a personal physical fitness assessment and prescribe us with a fitness program that is especially tailored for our needs. Having a personal fitness trainer to help us in doing our fitness program is a lot more effective than joining a fitness training class where there is just one fitness trainer for everyone.

A personal trainer's attention is not divided into different clients while he is helping you on your work out. You have all his attention so he is able to focus on helping you execute your fitness exercises to make sure that they are done properly and effectively.

A personal trainer can also watch you closely to make sure that the fitness program that he has prescribed to you is effective and he can have it changed if it does not seem to give you any progress at all. A personal fitness trainer will also not just advise you about a healthy diet but will watch your diet to make sure that you are adhering to it. He is able to make sure that you are doing everything on your fitness program accordingly to help you achieve a more effective result.

A personal fitness trainer may be a permanent trainer in a gym or he may be a mobile trainer. If you prefer hiring a personal fitness trainer from a gym, you have to go to the gym where he works regularly so that he is able to help you. If you hire a mobile personal fitness trainer, he can help you work out at any place you like. He can help you work out at your preferred gym if they would allow, he can help you work out at home, at the park or even at your workplace.

A personal fitness trainer is also able to work on extended hours most of the time depending on his availability. You just have to arrange a convenient schedule for both of you so that he is able to help you work out on your preferred time.

A personal fitness trainer can help you improve your physical performance and your body figure or composition more effectively because he is able to give you his full attention. If you have a personal fitness trainer, you do not have to worry about your money, time and effort for working out going to waste because you are definitely able to see good results after your fitness program is completed.

Found My Physique are The Leading Fitness Trainers for Home, Office and Studio. Our services include Wollongong Personal Trainer, Nutritional Consulting, Senior Fitness Programs and more.

Head now to our site Foundmyphysique.com.au and Get Your Road Map to Success!

Introduction - What are Binaural Beats?

Binaural beat therapy is an emerging form of sound wave therapy. It makes use of the fact that the right and left ear each receive a slightly different frequency tone, yet the brain perceives these as a single tone.

Binaural beats are simply just 2 different sound waves (one in each ear) playing at different frequencies. There is a slight difference between the left and right frequency, and the difference is measured in Hz. There are 5 ‘zones’ of frequencies that have been shown to provide slightly different benefits; delta, theta, alpha, beta and gamma (more details below)

Have you ever noticed it can take you 5-10 minutes to really feel like you are “in the zone” when you start reading?

You may have also noticed that it takes some time to quiet the chatter of your brain when you lay down to nap or rest?

There is a GAP there between one state and the next state.

Much of how our brain is operating is dependent on what “State” our brain wave frequencies are in, but this GAP you are noticing between one activity and another is the transition into a new (more synchronised) state.

Side note: There are obviously so many mechanisms that are impacting the way your brain is operating – neurotransmitter balance, stress levels, our thought patterns, biological stresses, sleep deprivation etc… But for the sake of this example, let’s roll with it…

Below is a visual example of how your brainwaves become more in “sync” and you can feel these flow states.

Do Binaural Beats Actually Work?

I know what your thinking, sounds too good to be true right? I was very sceptical at first, however, the literature suggests that these things work and according to a recent 2015 review of the evidence, they have a range of benefits. I have been using Binaural beats for 5 years now and I am convinced they are super effective (for a few specific purposes). Read below on how they work, how to use them and what frequencies to listen to. Dont take my word for it though, It is best to form your own opinion…

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https://www.foundmyphysique.com.au/binaural-beats-101-free-guide/

Comparison Syndrome: The Problems With Personal Development And Trait Neuroticism

 The Problem with Personal Development and it’s Links to Trait Neuroticism (TN)

Disclaimer: I am not a psychologist nor do I have an incredibly advanced understanding of neurochemistry. I do however understand a lot of the basic concepts of psychology, motivation and personal development. I have formed my own conclusions that have been incredibly useful for myself, my friends and my clients. I hope you too find these concepts useful, but take them with a grain of salt.

Have you ever experienced a surge of negative emotions but not quite understood where it came from? Have you ever looked at someone who has “everything” and thought to yourself “Ide be so happy if I was them”? You may be experiencing some form of trait neurotism (TN).

How our basic human hard-wiring plays a role in our everyday reality

Humans are neurologically hardwired to be social creatures as we have developed through thousands of years of being tribal animals. Humans, as inherently social creatures, generally try to conform to various ‘norms’ to avoid social ramifications. Consequently, humans assume the ‘traits’ of those around us to better navigate the social landscape. 

“You are the sum of the 5 people you spend the most time around”

Said another way, we are absorbing information from others around us on a subconscious level, ie, body language, facial expressions, acknowledgements, agreement, disagreement etc. We are absorbing this information in order to orientate ourselves in the world. This is how your brain maps out your reality and tries to give you signals to adjust your course of action if need be.

It is all part of our biological programming to orientate ourselves in the world and help the system (the human) survive and replicate. You are hardwired to analyse your behaviour, traits, and actions; helping us avoid bad situations which can reduce your survival and replication and move towards positive situations which may aid and abed our survival and replication. This comes from years of conditioning, from parents, friends, colleagues and yourself. It can also come from seeing others traits, characteristics or actions and then comparing yourself to those traits (also know as comparison syndrome)

But how does this programming work? Why do we experience it? 

It is because we feel these interactions through negative or positive emotions. In psychology this is referred to as the “positive affect system” and “negative affect system”. Vertebrate animals harbour these psychological systems to support their efforts to survive and replicate in a complicated environment. As vertebrate animals ourselves, we too must learn from our mistakes through analysis and observing the mistakes or successful behaviour of others. 

Although humans have access to these two psychological systems, other animals such as dogs are also in-tune with these systems, which allows them to be socially conditioned. Positive and negative rewards are all you need to condition the animal to behave in a suitable manner.

In order to fully understand what trait neuroticism (TN) is, and why all these concepts are important, you need to know how the positive and negative affect system interact with our conscious experience, especially in regard to traits. You also need to understand what I am defining as a trait… so here are some basic definitions:

What Is A Trait?

A trait is a distinguishing quality or characteristic, typically one belonging to a person. You could also refer to these as heireacheys. Anything that can be measured on a scale from 1-10 is in this game, with the masters or leaders being at the top of each trait. Here are some examples: particular skills, appearance, skin, hair, posture, charisma, weight, physique, memory, laziness, work ethic, etc. The list is endless. If you can think of a high level example you can usually think of a low level example and map out the landscape between.

What Is The Positive Affect System?

This is your reward centre in your brain which will make you feel joy, pleasure or satisfaction after you achieve something which you value as a worthy trait or accomplishment.

This is the small spark of joy you feel when you look in the mirror and you are looking good or you have lost weight. Why did you feel great? Because in those situations, you have moved up on your perceived 1-10 scale of that trait spectrum (appearance & physique). Another example is the sense of satisfaction after having an enjoyable social experience or meeting an interesting new person. It is your positive affect system rewarding you.

When people congratulate us or give us attention, we are deeply rewarded. “Good shot”, “well done” and “congratulations on that promotion” are all expressions of social acknowledgment of another’s positive trait or accomplishment. The recipient will soon feel the effects of this social reward from their positive affect system. They have been re-affirmed that they have moved up, or are placing high, on a trait spectrum.

 “Be so great they can’t ignore you” is a classic line from the self-development world, which reminds us that there is a light at the end of the tunnel, all the hard work will eventually get us that sweet reward.

The person who brags or constantly talks about their traits and accomplishments may be addicted to the positive affect system. They may appear self-absorbed to those around them however, they may be unconsciously seeking a small reward from others acknowledging their high trait or accomplishment. They may have the tendency to regularly think or obsess over their high traits, that spark emotion through the positive affect system.

On a subconscious level, when we see people expressing qualities which we deem as a positive trait, we are usually ‘attracted’ to them. Attraction comes in various forms such as eye contact, interest, envy, lust etc. If someone is an outlier in a specific trait such as skill, physical ability, mental ability, natually we watch and we follow. In short, they get our attention. We think “I want to be more like them”. We idolise them and the things they do. We are drawn towards them, thinking that they may facilitate the growth of that trait in ourselves. We do this with our choices in friends, idols, mentors, social contacts and potential mates. We seek others that mirror our traits or that may help us improve our traits.

The qualities we admire in others are usually high-level attributes which we are seeking to reproduce in ourselves. 

You may see someone in the room who has similar traits to you and instantly feel connected to them. I would recommend over the next few days that you try to catch yourself doing this, it can be a very rewarding and consciousness provoking experience.

 

What Is The Negative Affect System?

The negative affect system, when directed internally, can end in guilt or shame. We constantly think about our own traits, or the traits of others, and make judgements towards ourselves that can result in harsh critique of our own self-worth.

Some consider social media to be bad for self-esteem and ideas of self-worth. Take Instagram for example, users are bombarded by photo-shopped images of those whose lives seem “perfect” and look in better shape than us. If we scroll through Instagram you are bound to think to yourself:

• “They are in perfect shape”;

• “I wish I could do that skill”; or

• “I would be happy if I was on holiday on a tropical island”; or

• “That is a really nice car”.

In ancient times you would have very little exposure to so many amazing individuals. Your tribe would be 50-500 people and many of which would have similar characteristics. Now that the internet exists, you can easily consume a wide range of things to compare yourself to. 

Many people judge others for having lower level attributes than ourselves, especially if we deem that trait to be valuable. We may despise those who lack the qualities we deem as necessary or fundamental. How fast do we make these judgements? Almost instantly! As soon as you look at another human, on some level your brain is analysing their traits and comparing them to yours. 

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