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Effective Weight Loss Coaching
- 1. PT DEVELOPMENT WEBINAR Effective Weight Loss Coaching
- 2. The Aim: To provide trainers with the skills and expertise’s needed to perform effective weight loss coaching Learn the basics of weight loss, with regards to nutrition, exercise, and the mindset required, that clients understand, and can do To use weight loss coaching in either a one to one situation, or as a group workshop
- 3. Who Am I: Have worked as a weight loss coach for around 18 years Worked for a leading UK fitness provider, delivering weight loss workshops to gym trainers and personal trainers Operate my own Health & Fitness Clinic, specializing in weight loss coaching Have provided business coaching for over 100 personal
- 4. PT Development Ltd Providing 18 years of personal training experience Proven systems on how to run a PT business, gain and keep clients and how to stay in business Business support, help and advice Online coaching Coaching from £5 per week
- 5. My Weight Loss Coaching Background: Have conducted over 15,000 individual weight loss coaching sessions 80% of client base has been with me for over 5 years Developed a successful weight loss coaching system, based on what has and has not worked
- 6. Why Is Weight Loss Coaching Needed: Over 80% of PT clients main goal is to lose weight 1 out of 4 UK adults are Obese, 50% are overweight The cost to the UK economy is around £47 billion per year Only around 5% of people who return to a healthy
- 7. The 4 Components Of Weight Loss The four components of weight loss are: 1. Education 2. Nutrition 3. Exercise 4. Mindset
- 8. Education We first must understand how the body increases its body fat and why Then we need to know how the body decreases its body fat Respect the weight loss riddle Burning of body fat is a very complex mechanism
- 9. Education How does the body store fat: Only one hormone is responsible for body fat storage; insulin Insulin production is caused by an increase in blood sugar Increase of blood sugar is caused by what you eat and how stressed the body is
- 10. Education How does the body store fat: Carbohydrates increase the level of insulin, the amount of insulin production is down to the rate and amount of sugar released Stress causes the liver to release glucose The more stressed the body is, the more in survival mode it is in
- 11. Education How does the body burn fat: Its down to hormones again Growth hormones such as HGH, Testosterone, DHEA, Melatonin More body fat is used during recovery then when you exercise
- 12. Education How does the body burn fat: Higher the exercise intensity, the higher the production of growth hormones Consumption of protein and dietary fat increase glucagon Having unbroken sleep from 10pm to 2am, increases fat burning enzymes and lowers fat storing enzymes
- 13. Nutrition Nutrition plays the major role in achieving long- term weight loss We are not nutritionists, but we can advise on nutrition The main nutritional culprit of weight gain is carbohydrates
- 14. Nutrition & Weight Loss The main hormone that helps create body fat is Insulin Insulin is created to manage glucose levels in the blood stream Carbohydrates get converted into glucose
- 15. Assessing Nutrition Find out someone’s daily nutritional intake Highlight what percentage is carbs, protein and fat Show the effect this has on them achieving weight loss
- 16. Nutrition As The Solution The solution is to get a ratio of 40% carbs, 30% protein, 30% fat for each meal The hormone glucagon is required to lose body fat The challenges to get people to eat more protein & fat
- 17. Exercise & Weight Loss How does exercise actually help with weight loss It’s not the amount but the intensity that matters Helping people out of their comfort zone
- 18. The Right Type Of Exercise Strength training is more effective than aerobic exercise More muscle burns more fuel Keep the body under stress, and reduce the amount of time you are not exercising
- 19. Cardio & Weight Loss What is the role cardio training plays in long-term weight loss? We are not all long-distant runners Interval training is the most effective cardio weight loss strategy
- 20. Mindset & Weight Loss The mind leads the body Having a plan helps focus the mind The right attitude is required, not just to lose weight, but to keep the weight off
- 21. Mindset & Weight Loss The Ten Habits For Long-Term Weight Loss: • Perform high intensity exercise every 48-72 hours • Have 8hrs unbroken sleep between 10pm-6am each night • Have one hour per day of relaxation before 8pm • Limit your daily exposure to stress • Only eat carbohydrates from fruit and veg
- 22. Mindset & Weight Loss The Ten Habits For Long-Term Weight Loss: • Eat no processed sugar • Eat only organic food • Drink only pure water • Prepare all your meals from scratch • Don’t skip any meals
- 23. Review Cover all components of weight loss Nutrition plays the most important role in losing weight Your role is to help people through the process of change that is required Delivering weight loss advice and guidance, can be one to one, or in a group
- 24. PT Development Ltd Providing 18 years of personal training experience Proven systems on how to run a PT business, gain and keep clients and how to stay in business Business support, help and advice Online coaching Coaching from £5 per week
Editor's Notes
- Welcome to this PT Development coaching video on “How To Perform A Weight Loss Consultation”
- The biggest market place for personal trainers is weight loss We all know that the UK population is becoming more over weight, and there is no sign of that changing There are many reasons for that, but the most common reasons I have encountered, why so many people fail at achieving long-term weight loss, is knowledge and mindset The majority of people lack the basic knowledge required to achieve long-term weight loss They are then provided information by the personal training industry that is to technical and to confusing For 95% of people you speak to about weight loss, only the basics are required, and delivered in a way that they understand. No matter how basic it seems to us I have helped more people achieve long-term weight loss by keeping things very simple, and not educate them at the level that I have been educated to with regards to nutrition, exercise and lifestyle behavioral change The other area that people need to help in, is the mindset/attitude required to achieve long-term weight loss If it was as simple as giving someone a training plan, and a nutrition plan, and they then achieve amazing results, then we wouldn’t have much business as PTs The majority of people are very poor when it comes to applying what they know they have to It is our role as personal trainers to help people change habits and behaviours, more than just giving them exercise and nutrition ideas and plans So this weight loss coaching presentation has been designed to provide you with the tools and skills needed to help people understand the basics of nutrition, exercise, and the mindset required to achieve not just weight loss, but long-term weight loss And then deliver this information in a way that the majority of people will understand, and be able to implement on their own
- There are other things like the support network people require, their physiological response to exercise and nutrition, but these four components is all that is required to focus on, when someone first embarks on their weight loss journey
- It has been shown over and over again, that nutrition is responsible for around 80% of weight loss As the saying goes “You can’t out train a poor diet” By providing the correct nutrition to the body, you will be able to create the correct hormonal balance, to exercise at the right intensity required to lose body fat through exercise (pause) As personal trainers, we are not qualified as nutritionists, so we are unable to prescribe to people what foods they should eat, but we can advise on meal ratios, and meal timings, and portion control The main message we want to get across in weight loss coaching, is that carbohydrates play a bigger role in people gaining or losing weight, then dietary fat The next few slides explain why that is the case
- For over 40 years, people have been informed that dietary fat has been the main reason they have increased their body fat This has led to the consumption of low fat products, and people reducing one of the three main macronutrients that the body requires to survive As dietary fat has 9 calories per each gram, this has been seen as the reason why dietary fat makes you fat, But by cutting down on the amount of fat people eat, we have inadvertently increased the amount of calories consumed from carbohydrates You see, the body requires a certain amount of nutrients to function, and will keep you hungry till it receives those nutrients Hunger doesn’t care what you eat, it just needs to be satisfied The problem we get from from replacing the calories from fat, with carbs, is you need to consume more than double the amount of grams you eat from carbs to replace the grams lost from not eating fat Now we can achieve that through just eating fruit and veg, but fruit and veg, even though they are high in healthy nutrients, are low in calories So you will need to consume a huge amount of fruit and veg to satisfy hunger, which is beyond the average person People end up achieving this calorie deficit by consuming high calorie carbs, such as pasta, bread, and processed food These types of carbs have a huge impact on the amount of insulin you produce, as they dramatically increase glucose levels in the blood in a short time frame Something fruit and veg are unable to do The body responds by using insulin to decrease glucose levels as quickly a possible It does this in three ways: by delivering excess glucose to the liver, skeletal muscle, and fat cells. If someone is not performing high intensity exercise, at this time, then a high percentage of the glucose in the blood, is transported to the fat cells
- Now you have explained to someone the role carbs, glucose, and insulin play, you now want to find out, if they currently are consuming the wrong balance between the three main macronutrients: carbs, protein and fat Ask them what they are eating for breakfast, morning snack, lunch, afternoon snack, and dinner Then get them to work out the percentage of each meal, as it relates to carbs, protein and fat If they are not sure exactly what constitutes as a carb, protein and fat, use the following guideline A carb comes from something that doesn’t have a set of eyes, and protein and fat comes from something that has a set of eyes A very simple explanation, but effective in someone understanding the difference At this stage, you might get someone say “So fruit and veg are carbs?” This again highlights most peoples lack of nutritional knowledge, and why we need to keep things simple at this stage In relation to insulin, you can show the person why a meal with a high carb content is not going to help them achieve weigh loss, and a change in their diet is required
- What has been found to be a more effective combination of the three main macronutrients, is a ratio of 40% carbs, 30% protein, and 30% of fat By achieving this ratio, the amount of glucose you have in the blood stream at one time, is low enough not to create a high amount of insulin By maintaining a low level of insulin, the body is then able to produce the hormone glucagon Glucagon is responsible for the conversion of body fat back into usable fuel, which leads to reduced body fat levels The more insulin the body produces, the less glucagon it can produce, and vice versa This can be achieved by lowering the amount of carbs someone is eating, and increasing the amount of protein and fat they eat The challenge we now face is, that for years people have been repeatedly told that to lose fat they need to reduce the amount of fat they are eating So much so, it is now hard to convince people this is not so The best explanation you can give at this stage is, what they currently doing (eating a high carb, low fat diet) has not produced the results they wanted And if they keep doing what they have always done, then they will always achieve what they have always achieved No long-term weight loss This is also a good way to show your value as a trainer, who can help them implement these tough changes, that are necessary
- As we have discussed already, the knowledge people have about nutrition and weight loss is very limited This is even more so when it comes to exercise First, most people think that by simply exercising, they will lose weight Secondly, exercise is only an effect weight loss tool, if the person is able to maintain it after they have lost the weight, and wish to keep it off So how does exercise actually help with weight loss? It’s all down to hormones There are two types of hormone, stress hormones and growth hormones The job of the stress hormone is to stress the body (stress results in a catabolic state, the body is damaged), this then results in the production of growth hormones (growth hormones are anabolic, which repairs the body) Most body fat loss occurs during this repair process So stressing the body through exercise is good for weight loss But to much stress reduces the amount of growth that can occur, so exercise needs to be intense but not for long The worse combination is low intensity exercise for long periods The challenge we have when it comes to exercising for weight loss is again people have been told for years, that low intensity aerobic exercise is the key It is our role as PT’s to not just educate people of the benefits of high intensity training, but also help them get out of their comfort zone, and support them and empower them to work hard
- Strength training or resistance training places the skeletal muscle under more stress, in a shorter amount of time then cardio can The more muscle you can put under stress, increases someone’s metabolism for longer, increasing the amount of time the body is producing fat burning growth hormones Performing high compound, dynamic exercises can achieve this quicker than isolated exercises By performing high compound, dynamic strength training, also increases muscle growth. The more muscle you have the higher your metabolism will be during exercise and rest Just 1lb of extra muscle will burn an extra 50 calories per day The challenge we have, when it comes to using strength training for weight loss, is the belief from female clients, that they will end up with big bulging muscles But is this true? What I explain to my female clients is, by increasing your muscle mass, you will end up less fat and smaller, even if you weigh the same, as muscle is more dense then fat, therefore takes up less space In most cases though this will also result in weight loss, as you will lose fat at a quicker rate than you increase muscle The key to make sure exercise is an effective weight loss tool, the body needs to be kept under stress for longer, while reducing the amount of time it isn’t exercising This is for both when you are working out, and the time between workouts One of the main reasons for people not exercising, is the time they have to give to it For any exercise routine to be effective for long-term weight loss, then it has to fit in with the persons life, and not for the persons life to fit in with exercise So if someone can only give 20-minutes to exercise, twice per week, then the exercise programme has to match that Remember, intensity brings more results than how much time is given to exercise
- One of the biggest mistakes people make when they use exercise to lose weight is they perform to much low intensity aerobic exercise So why is this? There are two ways to achieve weight loss through exercise One is to perform high volume, low intensity exercise. Where the sheer amount of exercise creates enough stress on the body to elicit change. The downside of this approach, is that to keep getting weight loss and then maintaining the new weight, you are required to keep increasing the amount of time to exercise This is likely to lead to performing exercise less often The other way is to perform high intensity, low volume exercise. The more intense you make exercise, the more stress the body is put under. Which again elicits change. The downside to this approach, is that it requires someone to work hard Which we know most people don’t like to do This again is another opportunity as a PT to show someone your value, as they are more likely to perform high intensity exercise, with your support, advice and help, then without If someone does cardio, then Interval cardio training is been found to be the most effective type of cardio training for long-term weight loss
- The number one reason that people who lose weight and then put it back on, is they have not changed their attitude and mindset while they lost weight It actually very easy to lose weight Eat natural foods high in nutrients, and exercise at high intensity twice every 7-day cycle So if that all it takes, why is it around 95% of people who lose weight, will regain the weight and in a lot of cases put more weight on, 6 months later? This is because, what it took to lose weight, then has to be sustained to keep it off If someone has achieved weight loss through eating less, and exercising for long periods each day, what’s the chance they are going to keep it up for the rest of their lives, let alone the next 12 months? You will find that some people can, but the common habit running through the ones that can do this, is their personality type is right for this approach It’s who I call the 100 per centers, they do everything they are required to do. These types of people are rare Most people comply to what they should be doing around 50-60% of the time, so any weight loss approach has to fit this Giving someone the right weight loss approach, that matches their compliance rate, will increase their belief of success, and keeps their mind focused on what they can do Having a plan in place, greatly increases the chance of success, as it shows someone the journey they will be required to take, and the challenges they will face in getting to their destination Again, if the weight loss approach matches their compliance rate, then they see the journey as a journey they can take and complete This helps people have the right attitude in not just having the ability to lose weight, but to keep the weight off
- So we have covered the four main components of weight loss We now understand how important nutrition is when it comes to weight loss, And why low volume, high intensity exercise, is better than low intensity, high volume exercise Also, how having the right approach to weight loss, can help create the right attitude and mindset But most importantly, it is your role as a PT, and helping people through the process of change, that will ultimately decide if weight loss is short-term or long-term If as a PT, you deliver an effective, informative weight loss coaching, you will greatly increase value and worth to people wanting to lose weight Either one to one, or in a group situation
- Thank you for giving the time to listen to this presentation If you require any more help and advice on performing a weight loss consultation, please contact me We also run a group practical workshop, on how to conduct an effective weight loss consultation If you are interested in attending, please email me, and I will let you know when the next available workshop is Thank you