Lose weight and get fit from home!
If you’re unable to attend regular coaching sessions at our Centre, we can provide you with a nutrition programme and exercise programme that you can do in the comfort of your home, outdoors or in a gym.
Our home weight-loss programme runs for 3 months, during which you’ll be asked to attend our Centre in St. Julians once every 2 weeks. This totals 7 One-to-One appointments at our Centre over a 3-month period.
Here’s what our home weight-loss programme will provide you with:
- An initial 1-hour meeting including:
- Initial assessment (health, weight, BMI, bodyfat %, circumference, other assessments if applicable)
- Goal setting exercise
- Nutrition plan
- Home exercise plan
- A follow-up meeting every 2 weeks, during which we’ll check you progress, and review how well you were able to follow the nutrition and exercise guidelines. We’ll make changes to your programme if deemed necessary to improve compliance.
Nutrition programme structure
The primary requirement for weight-loss is a sustainable calorie deficit achieved by controlling your food intake quantity. However, food quality is also important as it influences hormones that regulate fat metabolism.
This may sound complex, but actually the plan can be made very simple.
There are numerous ways one can eat and lose weight successfully. In your case, you may like to eat small portions often throughout the day, or you may be satisfied with eating just 2-3 times per day. Both approaches work. The ‘eat small portions, often‘ approach originates from bodybuilding gyms and sports nutrition thinking, and works fine for those that have time to eat frequently. But not everyone does. On the other hand, intermittent fasting has also become popular in recent years, and research shows there are legitimate health benefits to be reaped from spending longer periods without eating. On top of this, you may have a like or dislike to certain foods like bread, meat, legumes, vegetables and sugar, which we can take into consideration.
The aim is to make your eating guideline as practical as possible for you. The success of your eating plan will depend on how consistently you can apply it over time, not how complex it is. Of course we want to make sure that you consume a balanced diet that provides all essential nutrients in adequate amounts needed for good health.
Exercise programme structure
What kind of exercise you do, and how much you do of it depends entirely on you. As you can imagine, more exercise is better than less. General, international guidelines are that you should exercise at least 3.5 hour per week for good health. If you’re trying to lose weight, more exercise will help to burn more calories, and this speed up your rate of weight-loss. Exercise can include aerobic type exercise like walking, running, swimming or cycling and strength training, if you are willing and capable to do this on your own. Again, the programme provided will depend entirely on your time availability, your exercise preference and the degree to which you are willing to push yourself. The important thing is that what you commit to doing, you must actually do.
All your progress records, consultation meeting minutes and workout data will be available to you via our proprietary app, to which you can log in on your smartphone at any time.
Regular follow-up meetings
Nobody gets everything right from just one meeting. That’s why our programme has 7 regular follow-up meetings, held once every 2 weeks. The meeting appointments are flexible, and we’ll schedule them according to your preference. During our meetings we’ll review how well you have been coping with the programme, and how consistently you are able to apply it. At times we might need to tweak the plan a bit, because you may be struggling with certain things you did not anticipate initially, or circumstances may have changed that require modifications in your programme. Regular reviews allow us to keep you on track towards achieving your goals. Without them, you are likely to give up when you encounter the first obstacles.
Our ultimate mission is to motivate you, guide you and educate you on your journey to a fitter, healthier body!
Call us today on 27 877 445 /99 877 445 to fix an appointment for a free consultation, or book one below.