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Category: Gym

Faye’s emotional story: More calories = incredible fat loss boost

Progress so far on Faye's emotional journey:

Day 1: Body fat 32.5%, daily calories below 1,000.

Day 39: Body fat 28.7%, daily calories above 1,500.

 

Faye's metabolism was completely messed up when we started PT just over a month ago. She'd been consuming under 1,000 kcal per day for absolutely years, which is very unhealthy and makes the body store as much fat as it possibly can (because it thinks it's in danger of starvation).

I knew we had a big task ahead of us to completely change the way Faye eats and thinks about food - the biggest challenge for her being an emotional one, because she truly thought that anything she eats will 'make her fat'.

It's not uncommon in the world these days to have twisted views on food and alongside a twisted body image.

Faye is now on her strong road to recovery (i.e. a healthy attitude towards food). So far she's only a month into her journey, she's eating nearly double the amount of calories from what she used to, and she's lost 1,2 kg during her first month despite the increase in her calorie intake. These results are astonishing, and I've told her from the beginning that first we'll need focus on fixing her metabolism up and only after we've managed that we should start worrying about fat loss. Getting on the scales in general is forbidden.

I wasn't expecting such dramatic results - but it just goes to show that sometimes you have to eat more to lose weight. We've gradually increased her calorie intake which has at times brought her to tears ("I feel like I have to force the food down when I'm not hungry").

Faye's diet now consists of healthy real foods such as lean proteins (e.g. chicken, turkey), good fats (e.g. half an avocado a day) and different sources of fibrous carbohydrates (great for energy, e.g. wholewheat pasta). Now it's time to start looking at having treats as part of her new healthier lifestyle, which I'm sure will be another emotional struggle (how could it possibly be good for you to have things you truly enjoy every now and again and not feel guilty about it?). I've told her to stop wasting hours at the gym, and instead focus on quick, effective resistance based workouts. During our PT sessions we lift weights. Because only that will result in a beautiful, shapely body and help burn fat while she's not training.

Faye's feeling very shy about her body image still, so I'll not publish any pictures of her just yet as she doesn't feel comfortable with the idea.

If you (or any of your close ones) suffer from lack of energy, being obsessed about your body image, not knowing what to do at the gym to make workouts effective or worst of all, are used to constant dieting without lasting results, maybe it's time to do something about it.... Once and for all.

I'm over the moon for Faye for taking a positive step in her life and being on her road to recovery, a fit body and mind. Girl, you rock xxx

 

/Erika Helsinki

 

MEGAfit: Burn up to 900 kcal p.h.

The new and exciting Fit as Hel MEGAfit class is now running in Gateshead (NE8 - PureGym) every Saturday at 14:00. The class is ran by Erika Helsinki. Only for people who are after SERIOUS results!

Class description:
Burn up to 900 kcal/hour! MEGAfit combines compound bodyweight exercises, HIIT, functional and resistance training to create the most effective and intense fitness experience at PureGym. Nutritional guidance is included to help you burn as much fat as possible. Please fill in a qualifier before your first session here.

Rachel G. body fat test results (progress in 4 weeks)

I'm passionate about training two kinds of personal training clients;

1) People with a dieting past who want to lose body fat effectively and keep the results in the long term &

2) People who want to learn to learn to train for maximum aesthetic results - a nicely toned body (vanity, ha) -- usually women who want to primarily start using weights/resistance equipment in their training and to learn to train safely and effectively.

All training is based on getting optimal fat loss results FAST.

Rachel on incline chest press yesterday (tricep definition starting to come through!)
Rachel on incline chest press yesterday (tricep definition starting to come through!)

I've trained Rachel G. for the past month - she's a "type 2 client". I just did her body fat analyses (caliper method) yesterday as we'd reached 4 weeks of training together. We couldn't believe the results - increased lean mass (=increased BMR=her body is now burning calories more effectively) and a lower body fat percentage while her weight has remained the same (she's got no weight to lose). Details below:

 

Body fat%: Was 26.3% ---> now 24.4%

Lean body mass: Was 38.3 kg ---> now 39.3 kg

Fat mass: Was 13.7 kg ---> now 12.7 kg

BMR (basal metabolic rate): Was 1197 ---> now 1219 kcal/day

 

So proud of you, chick!! Let's keep rocking those weights :-)

 

/Fit as Hel fitness coach Erika Helsinki

 

P.s. Rachel had pretty much NO upper body strength a month ago!! She's so much stronger now and definition is starting to show.

P.p.s. If you'd like to enquire about personal training (currently available in North East England), text me on 0789 719 7818 anytime :-)

Our first ever PT Masterclass

Our first ever PT masterclass was held last Saturday by Erika Helsinki. We focused on working on people's technique on deadlifts. At the end of the hour-long masterclass people were beating their previous personal bests, although it's more of an educational session rather than a hardcore workout.

We were very impressed by the effort, enthusiasm and the great atmosphere throughout the session. More PT masterclasses to follow for sure (squats and bench press at least). Stay tuned by liking our Facebook page!

Once again, thanks for all attendees! Here are some pictures from the day.

Workout structure for optimal results (gym based)

For optimal results at the gym, use the following time template for your workouts:

1) 5-10 mins warm up
2) Max 30 mins resistance
3) Max 10 mins cardio
4) 5-10 minute cool down

IN THAT ORDER.

Keep it efficient. Efficient is effective. No more time wasted.

This shit works.

You’re not trying hard enough

Remember last week when I posted about Mel who'd lost 4 lb in her first week with me? Well now after 2 weeks she's lost another 3 lb!! Oh my fucking god!! You can totally see the difference as well - her face is thinner, stomach tighter and she's feeling full of energy...

WOOOOOOOOOOO!! Go Mel!!!

Mel and her buddy leg press
Mel and her buddy leg press

Yesterday in our PT session she estimated to be able to leg press between 36 and 52kg. I said bullshit. Apparently she'd managed the latter last week in the gym on her own, doing the program we'd designed for her.

I said she could do 90kg EASY. She wouldn't believe it. So I made her try.

Try harder than ever before at the gym.

Lifting weights and doing resistance training is all about psychology. People around the gym (particularly women) rarely try hard enough when it comes to resistance training.

You can never know how strong you REALLY are unless you push your boundaries.

Don't get comfortable. Comfortable = no results. Start trying. And I mean trying so hard your heart is racing and you're getting a proper sweat on. So hard you have to make awkward faces. So hard you can't breath quietly. That's when you start getting results.

So yeah, Mel pressed 107 kg on her third ever session, and upped her max by over 50%. That's what I call trying.

And that's why she'll end up with astonishing results. Go Mel!! Prouuuuuud!!

Happy week to all!

/Erika

Mel's stack
Mel's stack

Client transformation: Skinny to fit & lean

kehlda.

Khelda=shredded!

Khelda has had the opposite problem to most; with improved nutrition and training we've focused on her putting ON weight with personal training. From being too skinny to now consistently gaining lean muscle, Khelda has achieved tons in just a few months with me (& her Fit as Hel membership) = strength, better health and a toned body. She comes in for our sessions full of enthusiasm, positive energy and willingness to learn; and this combination results in nothing less than fantastic results.

So proud!!

#fitasheltip Want something? Work for it and you'll get it.

You can read Khelda's personal fitness blog and encourage her on her journey here.

To your health and success,
Erika

The No. 1 tip for gym goers (with fat loss goals)

Don't waste any more time at the gym. For optimal fat loss results, an hour max is all you need.

If you can squeeze your workout into half an hour, even better.

But whatever you do, make it count. When you work out, work hard. Keep the intensity up. Get sweaty.

Watching films, making casual phone calls to friends or leg pressing 11kg are nothing that should ever be witnessed at the gym - and if you are guilty of these you might has well have stayed at home.

WORK HARD OR GO (/STAY AT) HOME.

Love,
Erika Helsinki