Please read before starting your challenge journey!
You can’t outwork a bad diet.
We burn most of our calories just living, the calories we burn through exercise are minimal in comparison. It can take a 60 minute run to burn off a little chocolate. You’ll never be able to work off a bad diet so best to keep your diet and calories in control
Calories, Calories, Calories
We burn most of our calories just living, the calories we burn through exercise are minimal in comparison. It can take a 60 minute run to burn off a little chocolate. You’ll never be able to work off a bad diet so best to keep your diet and calories in control
Challenge is cool, but lets think ahead
You will be tempted to “sprint” and cut your calories, and do lots of exercise but it is better to build something that you can maintain. This will avoid the yo-yo dieting approach. Do something that is not so hard it is going to force you to quit.
No food is “Bad”
As soon as you put a food on a “bad list”, you will crave it and it will eventually lead to a binge. Eat what you want but do it in control, in moderation and within your calorie goals. We are not saying go and eat McDonalds often! Clean and healthy eating will keep you full longer and better for your heart and your mind but every now and again, if you want a cheeseburger, have it.
Lift some weights
Your body burns more calories at rest when you have a little muscle! Lifting weights is great for your mental health and is the secret to unlocking a new confidence! Don’t worry, you will not bulk up like a body builder. Try and do this 3 x per week.
Don’t drink your calories
Calories can sneak up on you and once you have a better idea of the number of calories you can have per day, you’ll quickly realise why it is important to be aware of the calories in your drinks. Stick to the sugar free versions of soft drinks where you can.
Don’t overthink the number on the scale
I know we call this a “weight loss” challenge but it is really a body transformation challenge and that is why the 3D body scan and measurements are crucial. During your weekly weigh ins, if you don’t see what you were wanting, don’t worry, as long as you’ve controlled your calories, put in some work, it will all work out. Body weight fluctuates due to various reasons.
Falling and getting back up
If you fall off the wagon, that is ok, just get back on. Do your best to make one bad day become two. Control the slide and regain control!
Involve your family and friends
Tell your family and friends about this challenge and your journey. Not only does this make life easier for you if they become more aware of your goals but it is a great way to be held accountable.
Alcohol
Calories Alcohol has 7 calories per gram, more than carbs and protein but it is also linked to an increased appetite and lower levels of motivation. Your body does not burn fat while processing the alcohol. Alcohol is calorie dense—much more so than nutritious proteins, grains, and dairy—making it a more attractive energy source for the body. Like a kid who’s allowed to eat dessert before dinner, the body wants to process all of the alcohol in the system before it even touches the brussels sprouts and salmon that are also waiting to be digested.
Weigh ins conditions
When it comes to your weigh ins, try and do them at the same time of day, wearing the same clothes. If your first weigh in was before exercising, and before going to the toilet, stick to that for your other weigh ins.
Cardio
Going for a walk before breakfast is a great way to burn some stored energy. Walking is also associated with improving high blood pressure and body mass index, and lowering the risk of diabetes, stroke, and cardiovascular disease, and early death. New studies are showing that walking for 2-5 minutes after a meal brings down the sugar levels in your blood!
Sitting is the new smoking
If you live a sedentary lifestyle, you have a higher chance of being overweight, developing type 2 diabetes or heart disease, and experiencing depression and anxiety. If you find yourself sitting often, your body is cruising. Try and get up regularly and move around. The extra calories you burn from being more active in day to day will also add up.
Sleep is important
Poor sleeping is linked to lower appetite control, higher calorie intake and weight gain. When you are tired, it is much harder to make the right decisions like “I will go for a walk” or “I’ll make my own lunch”
Track your steps
Most smart phones can count your steps without any additional cost. This is a great way to measure your activity levels. If your phone does not do it, check out the smart watches like Fitbit. There are cheaper alternatives on Trade Me. 6000 - 8000 steps per day is linked with lowering heart diseases, cancer, diabetes.
Protein
Protein is crucial for weight loss as it helps preserve muscle mass, keeps you feeling fuller for longer, and boosts metabolism by requiring more energy to digest. Including protein in every meal and snack supports muscle recovery, maintains your metabolism, and reduces hunger, making it easier to stick to your calorie goals.
Not sure where to start?
1. Work out your Calorie Requirement
You need to work out how many calories your body needs per day to lose weight. Head to www.calculator.net/macro-calculator.html
Do not set your weight loss goal to anything more than 0.5kg per week. Anything above that becomes unsustainable and results in yo-yo weight gain after the challenge
2. Track your calories
Use an app like MyFitnessPal to record your calorie consumption. I know it seems annoying but when weight loss is the goal, you need to know how many calories you are eating because what causes weight loss is burning more calories than you eat.
When using MyFitnessPal, do not add back your exercise calories. You need to disable this – it prevents weight gain.
3. Be more active
Aim for regular exercise, look for excuses to walk more, move more. Try and get in 4-5 exercise sessions per week. This could be going to the gym, sports, yoga or even walking. It all adds up and builds your confidence. Weight training has amazing benefits on weight loss and is critical for your future self. A fitbit or step counter is a great tool for this.
How else can we help you?
If you are not currently a Club Fitness member but you’d like to give it a go, we will give you five visits for free! Email [email protected] to set this up
Mat does Personal Training sessions and creates custom workout plans and is offering all challenge participants three sessions for $100, a $50 saving! This includes a custom program written and tailored for you!
If you need a little more support to make sure you reach your goals, check out our accountability packages on our website. We can do things like daily text messages, calls, meetings.
Your $30 entry fee has included two 3d Body scans for those who do not miss more than two weigh ins. These are normally priced at $45-60 each.
During the challenge, if you would like additional scans, you can get them for $20!!
Your first weigh in and your last are on our scales, and then you do your weekly weigh in at home and send it to us using this QR code form. Members can use our scales every week. If you do not have scales at home, you can purchase a key tag to our gym for $50 so you can get into the gym to do your weigh ins each week.
Please remember different scales give different readings and your first and last weigh ins will be at Club Fitness, as well as the 3D body scans
Tash at Yogabee is offering 10% off all class passes for our challengers. Just use the code “Clubfit10” at yogabee.co.nz. Yoga is great for weight loss. It boosts metabolism, tones muscles, and reduces stress, helping people while improving overall well-being.
Club Fitness is a quiet, small and friendly gym, perfect for those who are hesitant about going to the gym.
If you are not a member of the gym and would like to join up, we will do a deal for you. Please email [email protected] for details
What to do before the Challenge:
- Set up your Fit3D account – You will need this login and password on the day of your first weigh in. Remember your user name and password
- Login to the Club Fitness Challenge Portal – this is where you will log your weights from home each week (Except the first and last week)
Use the same email as you use for Fit3D. - Check out the FiT3D scan FAQ