Fortis Fit Ilminster | A guide to weight loss by Louis Skupien

Welcome to Fortis Fit! I’m Louis Skupien, a Level 2&3 Qualified Personal Trainer with a rich 15-year career in professional Tennis. I've won the UK National Championships, played at Wimbledon, represented England, reached the top 500 rank internationally, and trained with the world’s best trainers and athletes. Whether you’re aiming for peak performance or simply improving your wellness, I’m here to guide you every step of the way.

 

Understanding Weight Loss: The Basics

How Caloric Deficits Work

Weight loss fundamentally comes down to a simple equation: Calories In vs. Calories Out.

  • Calories In: The calories you consume through food and drink.
  • Calories Out: The calories you burn through basic bodily functions (Basal Metabolic Rate or BMR) and physical activity.

A caloric deficit occurs when you consume fewer calories than you burn. Consistently maintaining a caloric deficit forces your body to use stored fat for energy, leading to weight loss.

 

Determining Your Caloric Needs

Use a free calculator online to find your maintenance calories and find out what you would need to eat daily to lose weight!

https://www.calculator.net/calorie-calculator.html

 

Nutrition: Managing Your Calorie Goal

To lose weight, aim for a daily caloric deficit of 500-1000 calories, which typically results in a weight loss of about 0.5-1 kg (1-2 lbs) per week.

  1. Track Your Food Intake: Use tools like MyFitnessPal to log your meals.
  2. Macronutrient Balance:
    • Protein: Crucial for muscle repair and growth (aim for 1.6-2.2 grams per kg of body weight).
    • Carbohydrates: Your body's primary energy source.
    • Fats: Necessary for hormone production and overall health.

 

Exercise: Training for Weight Loss

Types of Training

  1. Cardiovascular Training:

    • Examples: Running, cycling, swimming, HIIT (High-Intensity Interval Training).
    • Benefits: Burns a high number of calories, improves cardiovascular health.

  2. Strength Training:

    • Examples: Weightlifting, bodyweight exercises, resistance bands.
    • Benefits: Builds muscle, which increases your BMR.

 

Calories Burned During Training

The number of calories burned during exercise depends on various factors including your weight, intensity of the exercise, and duration. Here are some estimates:

  • Running (8 mph): ~800-1000 calories/hour
  • Cycling (12-14 mph): ~500-700 calories/hour
  • Strength Training: ~300-500 calories/hour
  • HIIT: ~600-900 calories/hour

 

Common Weight Loss Mistakes

  1. Skipping Meals: Can lead to overeating later and slows metabolism.
  2. Focusing Only on Cardio: Strength training is essential for preserving muscle mass.
  3. Not Drinking Enough Water: Hydration is crucial for metabolism and appetite control.
  4. Underestimating Food Intake: Always accurately track your calories.
  5. Setting Unrealistic Goals: Aim for sustainable weight loss rather than quick fixes.

 

How Much Weight Should You Lose and How Fast?

A healthy and sustainable rate of weight loss is 0.5-1 kg (1-2 lbs) per week. Rapid weight loss can lead to muscle loss, nutritional deficiencies, and other health issues.

 

Tracking Your Progress

MyFitnessPal Guide:

  1. Download the app and set up your profile.
  2. Input your current weight, target weight, and activity level.
  3. Log everything you eat and drink. Use the barcode scanner for packaged foods.
  4. Track your exercise to see the calories burned.
  5. Monitor your progress with weekly weigh-ins and adjust your goals as necessary.

Daily Step Count:

  • Aim for at least 10,000 steps a day. Use a pedometer or fitness tracker to keep count.

 

Personalised Support with Fortis Fit

Ready to take control of your weight loss journey? Book a personal training session with Fortis Fit today! With my extensive experience and personalized approach, I can help you navigate your weight loss process efficiently and effectively.

Why Choose Fortis Fit?

  • Expertise: 15 years in professional tennis and a deep understanding of fitness at all levels.
  • Customised Plans: Tailored workout and nutrition plans to meet your specific needs.
  • Ongoing Support: Continuous guidance and motivation to help you reach your goals.

 

Contact me, Louis Skupien, at Fortis Fit to start your transformative journey towards a healthier, fitter you. Let's achieve your fitness goals together!

Louis Skupien

Level 2&3 Qualified Personal Trainer Fortis Fit