Russell makes training fun and motivating. Hard work and very challenging, but lots of fun and it is important to me that exercise doesn’t feel like a chore. I really look forward to my training sessions..and besides my dog Chelsea loves playing with Russell’s dog, a very cute Whippet called Jimminy Cricket while we are working out!

Kimberley Elford, Blackmans Bay

Ultra Lite Program

How to Lose Weight and Keep It Off




So you need to lose some weight.

Of course we are talking specifically about body fat and maybe you would like to lose 5-10 kg to feel really fit and helathy.  You probably have a time frame in mind ( the quicker the better I hear you say) but say 5 weeks for 5kg and 10 weeks for 10kg, or 1Kg a week. a time frame that is safe and more importantly achievable.

Everyone knows that to lose weight you have to be in a state of calorie deficit, eg. Calories in must be less than calories out.  Lets assume that your that your current weight has been stable for a while, (if your weight is going up reduce calories until it is stable).  and you want to lose 10kgs over 10 weeks, or a kg of body fat per week.. To lose a kg of body fat in a week you have to burn approx. 7000 calories, or 1000calories a day. There are a few ways you could achieve this and unfortunately none of them come in pill form.

so what’s the best way to go about losing these unwanted Kgs.

 You could:

  1. Reduce your calories from  food by 1000 a day and not exercise
  2. Exercise to burn off the 1000 calories a day and not diet
  3. Do both of the above to the value of 500cals each for a total of 1000 calories a day


Lets have a look at the merits of each of the above

Reduce your calories from food by 1000 a day and not exercise

This works as it reduces calories by the required 1000 per day but it could mean that you are consuming to little food and not getting the required macro and micro nutrients to sustain a healthy body.  Whole foods or wholesome foods contain not only calories from proteins, fats and carbohydrates(macro nutients) but vitamins, minerals, enzymes and antioxidants required for the metabolic processes, and for the breakdown or oxidization of fats so they can be used as energy. It also means you could be losing lean muscle mass as well as body fat which in turn would slow your metabolism, so when you come off the restricted calorie diet you are likely to put all that weight back on and maybe a little more.


Exercise to burn off the 1000 calories a day and not diet.

This works equally well, as it to burns the required 1000 calories a day but to burn that number of calories exclusively from exercise requires a lot of time and a fairly high workout intensity.  Let me give you a few examples.

  • You would need to walk for 3hrs at a reasonable rate to burn off 1000 cals
  • You would need to jog for 2 hrs to burn off 1000cals
  • You would need to swim for 2hrs to burn off 1000cals

These are just approximations and of course the actual calories burned during any of the above exercises would depend on a number of variables including a persons age, sex, weight and exercise intensity. Something else to consider is that the fitter you get the harder or longer you will have to work to burn the same number of calories.  This is due to the number of adaptations your body will undergo to make exercise easier eg. More lean muscle mass, increased neural efficiency, less body fat, less weight, Increased oxygen uptake etc.  To counter act this little act of sabotage by your body, you will need to increase exercise intensity but you will be able to do this with ease as you get fitter.
So unless you are exceptionally lucky to have lots of free time you are not going to have the time to do 2-3hrs of exercise per day.


Exercise and Diet to the value of 500cals each for a total of 1000 calories a day.

This will of course  work as it burns the required 1000 calories a day, but it has advantages over the other for some obvious reasons.

  1. Firstly the exercise component is now 500 calories or approximately 1 hour of reasonable intensity exercise and most people can manage that and it doesn’t even have to be done in a single block and there is growing evidence that splitting it up into 2 x 30 min sessions would burn more calories as you would be exercising at an increased intensity.  A simple way to increase your weekly exercise regime is to come to one of our group training sessions.
  2. Secondly you only have to reduce your calorie consumption from food by 500 calories. It means that you will be getting sufficient calories to fuel your workouts and to ensure that your body is getting the required amount of macro and micro nutrients.  Of course you still have to consider not only what you eat but also the size of the meals you eat.  Portion control is central to weight loss.
  3. A combination of exercise and diet is likely to maintain or even increase lean muscle mass which in turn would increase basal metabolic rate, something which doesn't happen with diet only weight loss programmes. A muscle cell is metabolically active a fat cell is not. So the more lean muscle you have the more calories you will burn even while sitting around.  Isnt that great.

In summary then,to lose those unwanted kgs.specifically in the form of  body fat.a combination of diet and exercise gives the best results but remember what you eat is at least 70% of the equation, exercise and other factors making up the other 30%. Portion control and a clean diet is critical to weight loss.  Don’t forget to get the approval of your health professional before starting any exercise programme and if you haven’t got much of a training history a qualified personal trainer will show you the quickest, safest and most effective way to get in the best shape of your life.

So the next time you are jogging near Mcdonalds and you fancy a double cheeseburger just imagine for a moment you are Usain Bolt at the Olympics and sprint right on past. Congratulations, you've just saved yourself 3 hours on the treadmill. 

Call Russell today on 0407 231 947 or email to make exercise a part of your lifestyle.