Your 12 Tips For Being Toned in Time for Summer

Last weeks story got an amazing response from everyone (and quite a few tears from many!)- thanks to everyone for your kind comments and feedback.

Dad is already enjoying his new active lifestyle and spent his fathers day walking around Centennial Park with his family and grandson showing him the highlights of the park including the children’s playground and the ducks.

If you haven’t had a chance to read last weeks fitspiration then make sure you read it at my blog:

http://oxygenfitspiration.blogspot.com/2009/08/5-secrets-my-dad-taught-me-everyone-can.html

Now you have all had a great dose of inspiration this week is about taking some simple practical steps to take to achieve you transformation.

It’s the second week of spring- (10 weeks until summer)

Following the simple steps below will guarantee you receive a physical transformation.

Our experience as trainers has shown that every single person can achieve the results that others would consider unachievable by implementing the principles below.

We know that success in health and fitness acts as a catalyst to success in all facets of your life so get started today!


1. Goal Setting: Every successful weight loss, toning or fitness program needs to start with goal setting. Start with some amazing goals for the long term. Your goals need to be so emotional for you that you are excited when you read them. Read your goals every day and your behaviours will start to change.

2. Don’t diet: Crash diets of really low calorie intake lower your metabolism and cause your body to become less toned, even if you have an initial reduction of weight on the scale. Such crash results are not sustainable and when you get off the crash diet your body is even more susceptible to putting on fat faster than ever before.

3. Calorie Deficit: to lose weight you must be in calorie deficit. This means that you need to be eating less than what your body requires to maintain your current weight. Most women will be in deficit if they consume 1500 calories and most men will be in calorie deficit if they consume 2100 calories. Oxygen Transformation clients receive a more complete measure of their calorie requirements in their first session.

4. Cardio: Successful weight loss programs contain cardio. Cardio is any exercise that carried out at an intensity that elevates your heart rate- cross trainer, boxing, spin bike, rower and running all are suitable. Cardio increases your metabolism and burns the calories you require to achieve weight loss. Half of you training should be cardio.

5. Intensity: Intensity counts when it comes to getting results. Your heart rate needs to be reaching 80% of your maximum heart rate in 3 of your training sessions each week. Intensity will give you faster and time efficient results from your training. The best way to measure your intensity is with a heart rate monitor.

6. Weights: Half of your exercise efforts need to be in progressive weight training. Weight training as part of your weight loss program will lead to your body being toned and strong and give the great body for the beach that all our clients are always asking us for.

7. Frequency: For beginners to receive sustained results in terms of weight loss, toning and fitness you need to be training at least 3 hours per week. Those looking for outstanding “Hollywood” style results can expect to need to train 5 hours or more per week.

8. Weekends count: Many people have great focus all week then have such a big weekend that all their hard work during the week is undone. It is important to remember that every day counts towards your goals. If you are training for 3 hours per week that is only 2% of your time. To get a result you need to be aware of your actions the other 98% of the time.

9. Drink a lot of water: Water breaks down toxins in the body and allows nutrients to flow through the body. Water is essential for good health. Aim for 2-4 litres a day- those of you who are accustomed to being dehydrated will find this takes some adjusting too!

10. Consistency: Consistency in all of the above is a crucial factor. Your first set of measurable goals should be set around 12 weeks and you should be aiming to be consistent in your training and nutrition every single day, every single week. If you have a bad day there is nothing to stop you getting back into things the very next day, if you have a bad meal you can start up again on your very next meal.

11. Eat 5 small meals or 3 x meals and 2 x nutritious snacks during the day. Eating smaller amounts more frequently will increase your metabolism, make you feel less hungry and give you more energy spread out through the day

12. Eat whole foods the more food that you eat that hasn’t been processed the better for you and your goals of weightloss, toning and fitness.


Victoria