For effective and long term weight loss, a progressive exercise program should be included in your daily routine. We have worked hard to develop a safe and effective exercise program for weight loss. The program caters for all fitness levels and abilities and is specifically designed with weight loss as the number one priority and muscular toning to complement.

DURATION: 12 weeks

Did you know that if an individual consumes less energy in, through food and drinks, than their body is using through exercise and metabolic processes they will lose weight?

Wherever energy intake is less than energy output – weight loss will occur.[1] Sounds relatively simple.  How many of us have tried to lose weight only to regain it again just months down the track. For most individuals the initial weight lost does not appear to be linked to long term weight loss success. Statistics indicate that 75% of weight lost will return within a 12 month period with most to all weight being regained in 5 years.[1] What is also alarming is that 95% of all individuals who lose weight will regain it.[1] Is this one of the reasons why we find it so difficult to lose weight?

It is already well publicised and possibly common knowledge, that being overweight or obese can have some very serious short and long term health problems. In our society today diseases and health problems such as those listed below are already very prevalent. Combining these with being either overweight or obese increases the risk of developing such serious and possibly terminal health problems as:

• Type II Diabetes
• Asthma – adult onset and other respiratory disorders
• Coronary Heart Disease
• Stroke
• Arthritis, Osteoarthritis and Rheumatoid arthritis
• Hypertension
• Cancer

The reasons for weight gain can vary greatly from individual to individual. However, there are two primary factors (physical inactivity and excessive caloric intake) that are highly associated with weight gain.[1] Both dietary modification combined with an increase in physical activity on a long term basis will ensure that weight is controlled. Successful long-term weight loss requires a positive behavioral change in both areas.  Including regular physical activity into your daily routine will assist in the prevention of obesity, reduction in mortality rates, and will reduce the incidence of chronic health problems such as those listed above.[1]

In order for weight loss to occur the total daily energy expenditure is required to be increased and included on a regular basis. A total of 30-60 minutes of physical activity should be performed on most to all days of the week. 2 Dynamic activities that integrate the entire body are the most beneficial, as they will provide the greatest energy expenditure hence greater fat loss. Activities such as those listed below are all suitable;

• Swimming
• Running
• Brisk Walking
• Cycling
• Team Sports

So for effective and long term weight loss, a progressive exercise program should be included into your daily routine. If this all still sounds too difficult let AT HOME take over. We have worked hard to develop a safe and effective exercise program for weight loss. The program caters for all fitness levels and abilities. Our training program is designed with weight loss as the number one priority and muscular toning to compliment.  It is specifically formulated to be sustainable, fun, challenging and for the home environment.

At Home also provides ONLINE EXERCISE PROGRAMS FOR THE ENTIRE FAMILY our programs are inexpensive, quick and easy to download without membership fees or lengthy questionnaires.  They include your very own personal trainer B Your At Home PT who will give you tips on posture and breathing in every exercise.  All programs can be performed with or without exercise equipment as our programs include equipment substitute ideas e.g. if you don’t have dumbbells you can substitute with a heavy object found in your home i.e. books or plastic bottles filled with water.

Each program package includes program card with exercise details, written and photo exercise instructions including B Your At Home PT, body measurement instructions with recording sheets for monitoring results and a healthy eating plan for the entire family.
 
If you prefer the expertise of a Personal Trainer then At Home’s professional trainers will provide you with the motivation you need to get you moving and keep you moving by taking you through a fun packed energised exercise program that will satisfy your entire body.  Our trainers are the best in the business and are dedicated to getting you fit and the best part of our service is they will come to you, no noisy smelly gyms or studios, no public outdoor displays (unless you want to work out at the local park) and no expensive gym fees.  When our trainers leave you, you are not alone, every training session includes a free training program card with exercises that you can do with or without gym equipment in the comfort of your own home at your own pace.

At Home’s exercise programs are specifically designed to target the three major components of fitness (strength, stamina and suppleness); each program includes a warm up, full body strength workout, cool down and stretches to give you the best and most time efficient training session possible.

In addition to the major components our exercise programs always follow the general training principles of F.I.T.T.

• Frequency    How often should you train?
• Intensity       How hard should you train?
• Time             How long should your training session last?
• Type             What should you do to achieve your goal?

Reference

1. Exercise Physiology 5th Edition, Energy, Nutrition and Human Performance, McArdle, Katch and Katch, 2001.

Further information

Please feel free to visit www.nutritionaustralia.org, www.healthinsite.gov.au as both web addresses contain additional information regarding weight loss that may be of interest to you.

www.healthyactive.gov.au