Elite-gym-copper-logo-x
 

Lose the first 5 LBS

Lose the first 5 LBS

we have created the perfect 5 step plan for you to act quickly and end January in better shape than you started December.

Now before we get into this, these 5 steps were made specifically for the people that have 5+ lbs to lose and that don’t know where to start. If you’re already a “Gym Bunny” you won’t find any answers here that you don’t already know.

 

In this 5 minute read Elite will give you 5 simple steps to losing your first 5 lbs after the Christmas period, and we’ll even back it up with some science 

Elite Gyms 5 steps to lose your first 5 lbs in 2 weeks;

1 - Drink 2-3 liters of water a day.

Dehydration often masks itself as hunger, and there are times that you’ll reach for the box of celebrations when really what your body craves is actually calorie free H2O.

Build up to drinking 2-3 litres of water a day (depending on your size). 

If the idea of that much water terrifies you, we are big fan of sugar and calorie free flavorings (Mi-Wadi Blackcurrant is an Elite staple) 

BONUS TIP: 

Try drinking 500 ml of water before each meal. This has been shown to suppress appetite somewhat. 

2 - Eat 3-4 servings of fruit a day

Fruit contain a lot of fiber and water and relatively few calories. The effect of food on hunger is determined by its volume and only secondly by the calories within. Fiber and water add volume without adding calories. 

To add to that they also have a high satiety index, meaning they provide a relatively large degree of hunger satisfaction and as a result promote weight loss.

A common sense approach to fruit serving sizes include a medium sized fruit (medium apple or banana), a big handful of berries or similar. 

BONUS TIP: 

There is no better or worse fruit. It doesn’t matter too much what type it is or how it’s stored (tinned, frozen, fresh) so long as it’s a whole fruit (not juiced), and if it’s tinned fruit make sure it’s NOT stored in syrup. 

3 - Eat 3-4 servings of veg a day

As with fruit, veg is loaded with tons of fiber, water and vitamins & minerals. This gives it that good satiety rating too. 

A common sense approach to veg is a large fist sized serving of solid veggies or a medium sized bowl of salad or veg soup.

BONUS TIP: 

Try Cauliflower rice. This is a super simple recipe.

 1 – Chop flowers off cauliflower and rinse

2 – Blitz cauliflower up in a blender 

3 – Add to room temperature salted water & bring to the boil. Once boiling simmer for 5-10 min

4 – Drain water 

5 – Add to anything (adding to half portion normal rice is a great way to bulk up your meal without adding calories) 

Recipe in sources

4 - Eat 3-4 servings of lean protein a day

Calorie for calorie, protein is the most satisfying nutrient and is also less readily converted into body fat as carbs or fats.

 

A 2005 University of Washington study found that people voluntarily ate 14% less and lost weight, simply by increasing their protein intake to be 30% of their total daily calories. A whole host of other studies backup these findings.

A common sense approach to lean protein is a palm sized serving of lean meat or fish (less than 10% fat content), a palm sized serving of tofu (or equivalent), 2 eggs, 1 medium sized protein yogurt or protein cheese pot.

Meat and fish below 10% fat would be lean beef mince, skinless chicken, turkey breast, water packed tuna, wild caught fish, leg of lamb or pork tenderloin.

BONUS TIP: 

Spoil your appetite. You may find it easier not to overeat when you fill up some empty space in your stomach with a food or liquid that has low calorie density. You can use this method in combination with the water bonus tip. Sit down & drink a large glass of water then eat your salad before tucking into your protein & carbs.

 

5 - Increase activity levels

This is a slightly deeper topic, so let me break it down into 3 simple steps.

1. 

Look at the pedometer on your phone, if you’re below 10,000 steps per day simply increase your amount of steps by 10% a day until you’re at 10,000 steps per day. Then move onto the next step.

 

2. 

Build up to 150 minutes of moderate-intensity aerobic physical activity, or 75 minutes of vigorous-intensity aerobic physical activity; or a combination of both per week. These can be anything from a walk, weighted backpack walk, hill walk (Killiney hill in Jan is where it’s at), a jog, a swim, a game of 5 a side etc.
When the results from this level of activity start to slow, move onto the next step.

 

3. 

Work with an expert. An expert will help you craft an approach that fits in with your life. They will understand that it’s not an all-or-nothing approach, where you have to become a gym bunny, give up your job and spend 6+ hours a week in the gym. They will help you build a sustainable, personalized fitness approach to make healthy habits a part of your life, one day at a time.

 

reclaim your health, lose weight and feel better in just 3 hours per week.

At Elite, we believe in a client centered approach meaning you, your wants and your needs come first.

 

At the heart of this approach is the three C’s

 

CLIENT

We understand life can get a bit crazy. We believe that what you do inside the gym should add to your life rather than take away from it.

 

COACH

What you want is a coach that listens and understands. A coach that will give support and guidance not a drill sergeant like the dude in Full Metal Jacket

 

COMMUNITY

No mirrors.

No tops off.

No gym bunnies.

Train with people just like you and have the craic along the way. If you’re not having fun what’s the point?

If you’re ready to try a more grown up approach to training, then I have just the offer for you.

 

Try 28 days of expert coaching on a programme built specifically to fit your body and your lifestyle with a focus on reclaiming your health and physical fitness. 

 

You’ll tone up, build strength and confidence, strip away stress, and re energize your body and your mind. It’s up to you if you stick around at the end. But we’re betting once you’ve experienced world class coaching on a programme tailored to you there’s no going back. 

 

Start your journey here today

elite gym

✅ 1-2-1 Consultation. So we find out exactly what you need and want in terms of your health and fitness.

✅ Two 1-2-1 PT sessions, So you get the full support of a coach when starting your fitness
journey.

✅ A specific program built around your needs/wants and ability.

✅ 28 days of coaching in our private gym in Blackrock

✅ Access to over 30 small group sessions, so you can book what time is convenient for you.

✅ Nutrition support that meets you where you are at. Nobody wants to give up what they enjoy or live on chicken and broccoli for weeks.

✅ Train alongside people just like you, experience training in a small group, with individualised coaching and attention.

why the additional pounds added to the spare tyre after silly season is Irelands most UNWATED CHRISTMAS GIFT.

This year give yourself the gift of trimming up, with 5 lbs of easy weight loss

A publication in the New England Journal of Medicine (NEJM) in 2000, discovered that people gained only a small amount of weight over the Christmas period (1-2 lb). 

Shockingly, the study found that already overweight, obese and under active clients, gained more weight than people within the healthy range BMI and higher activity levels. 

The 1-2 lbs we spoke of earlier is an average. It also takes into account those who maintained their weight. The percentage of people who gained more than 5 lbs over the Christmas season increased the more overweight someone is.

 

People in these higher-risk categories are also most likely to benefit from post Christmas weight loss strategies.

Christmas weight gain is primarily caused by modifiable environmental, lifestyle, and cultural factors (e.g. weight gain in countries such as the USA, Germany and Japan during holidays). 

The bigger health concern is whether the weight gain persists after Christmas to potentially become a longer-term trend.

 

the most science-based health advice about holiday weight gain is to:

1 – Not become discouraged when weight gain occurs

 

2 –  Act quickly and strategically after Christmas to start or resume healthy lifestyle habits and reverse any holiday weight gain. 

 

the study also found that these people generally never lost this weight and were prone to repeat the cycle over the years.

Don’t repeat the cycle this year, click below to start your New Year off leaner & healthier.

elite gym

✅ 1-2-1 Consultation. So we find out exactly what you need and want in terms of your health and fitness.

✅ Two 1-2-1 PT sessions, So you get the full support of a coach when starting your fitness
journey.

✅ A specific program built around your needs/wants and ability.

✅ 28 days of coaching in our private gym in Blackrock

✅ Access to over 30 small group sessions, so you can book what time is convenient for you.

✅ Nutrition support that meets you where you are at. Nobody wants to give up what they enjoy or live on chicken and broccoli for weeks.

✅ Train alongside people just like you, experience training in a small group, with individualised coaching and attention.

No Comments

Sorry, the comment form is closed at this time.