Winter weight loss: trainer loses 20kg, shares secrets

SPRING time is just around the corner, and while that may be a wonderful thing for some, those of us carrying a bit of extra weight might think a little differently about stripping off the winter layers.

It can be a bit of a vicious cycle once you put on a bit of weight and begin to get embarrassed about it.

It can make you feel unattractive and unhealthy, but even the thought of going to a gym or seeing a personal trainer can be too embarrassing to bear.

Personal trainer Tori Smith of TSPT had two main things to say on the matter.

The first was that most personal trainers have had their own issues to deal with and would never judge a client for being overweight, and the second was that it would be hard to find a way for a trainer to get more satisfaction than turning a shy, overweight person lacking confidence into a fit and healthy person happy in their own skin, whatever size it was.

"I've lost 20kg myself, so I've been through the hurdles and can relate to the challenge," she said.

"We focus a lot on mental health as well.

"I've had family with mental health issues and have been very close to it, so I focus on confidence, self-love and acceptance.

"Most of us PTs didn't start where we are.

"We weren't born with abs, biceps and perky bottoms.

"Most of us have had our own battles.

"Some have been underweight too, so we're not judgmental in any way.

"We just love to be able to help people because it gives us a massive boost."

She said people starting with a bit of excess weight also had the benefit of making visible gains in a shorter period of time, so there was no better time to get started on a fitness journey than right now.

Here are her top tips for shifting those stubborn kilos:

Drink water

Before you do anything else, Ms Smith said the first thing for anyone keen to shift some stubborn kilos to do was drink a lot more water.

"If your focus is on health, then especially coming out of winter when our bodies are dehydrated, drink 2-3L of water per day," she said.

"It's very underrated and people forget how important it is to drink water."

She said to get yourself a BPA-free plastic water bottle or a glass one and keep it with you whenever possible.

Start small and get a friend

Ms Smith said people feeling a bit too nervous to hit the gym could start small with activities like walking the dog, but there was nothing better than starting out with a gentle boot camp to get someone excited to start their journey.

The main reason for that was the additional support and accountability involved in joining a group or getting a trainer, so even partnering up with a friend and setting regular walking or exercise dates was a good thing.

Find something you love

Some exercises feel wonderful to do no matter how sore your muscles might be the next day, while others feel like nothing less than pure torture even for people who are fit and healthy already.

"Find something you enjoy doing with exercise," Ms Smith said.

"Something that doesn't feel like a chore.

"That's why we do boot camps, because there are other people, music and just by having something that you enjoy and people that you make relationships with can make you feel more accountable.

"At-home programs are great, but you're so much more likely to procrastinate or sweep the floor instead."

Don't try to be perfect

Ms Smith said the first and biggest mistake many people make on their weight loss journey was going "gung ho" for the first few weeks, overdoing it on the exercise and cutting out all their favourite things in favour of kale smoothies.

Start with lighter exercise and work your way up and the same thing goes for food.

Just swap out a thing or two at a time for a healthier option and don't leave yourself feeling deprived.

Know why you're doing it

"If you've been sedentary over winter, the first thing is find out your why," Ms Smith said.

"That's your biggest motivator.

"For most people it's confidence, but whatever it is, that will help you get out of the house.

It doesn't have to consume your life

If your starting position on the weight loss journey was a couch, it doesn't mean you need to divorce that beloved sofa.

"Just start with three sessions a week," Ms Smith said.

"You can always add on, but you don't want to burn out in two weeks.

"You don't need to exercise every day. You just need something consistent.

"Three times a week will get you there. It's not a race."

Treat yourself

Set yourself small goals and reward yourself when you reach them

For Ms Smith, that's a facial if she works out six times and eats healthy for 10 days out of a fortnight, but do whatever works for you.

Cook in batches

Healthy eating can be a bit of a drag when you work long hours, but if you get some meals prepared on your days off, you've got a few nights without having to cook.

Break those goals down

If your goal is to lose 10kg by December, that can feel a little overwhelming.

But if you break that down into losing 500g a week and drinking more water each day, you have yourself a goal you can reach easily.

If you're really overweight, you can still do this

While it's important to get advice from your doctor if you're severely overweight and thinking about shedding kilos, it doesn't mean you can't do it.

In fact, the heavier you are, the easier it is to get rid of a noticeable amount of weight faster.

Ms Smith recommended people find a personal trainer they felt comfortable with, and if you're nervous about heading out to a gym, find one willing to come to you

She said people could go for a walk or start with some boxing exercises, which offered a cardio workout with low impact on the joints.

And the main thing to remember is your trainer isn't going home and laughing about your bulges, he or she is feeling excited to help you and ecstatic every time you reach a goal, no matter how small.

Easy exercises to get started

No matter how attached you've been to that couch this winter, these exercises are suitable for most people carrying extra weight as long as they don't have other medical complications.

The best thing is, you don't need to join a gym or buy any special equipment.

Ms Smith recommended doing each of the following five exercises for 40 seconds at a time for three rounds, resting for 20 seconds in between each exercise.

You can count as you go and celebrate your progress as you get fitter.

Body weight squats

Stand with your feet about shoulder-width apart.

Look straight ahead and keep your back nice and straight in the neutral position.

Your feet should be slightly angled outwards, but not more than a few degrees

Lower yourself, making sure your knees don't stick out further than your toes. Your bottom should go backwards instead.

Once your hip joint is lower than your knees, stand up and repeat.

Push ups

If you had a small coronary just seeing those words, don't panic. There are a few easier versions than the standard sort.

If you're particularly unfit and struggling with arm strength, you can start out by using a bench.

Set your hands a little further apart than your shoulders

Get up on your toes

Keep your neck neutral and looking forward

Keep your back nice and straight

Lower yourself as far down as possible, push back up and repeat

Knee push ups

Get on your hands and knees

Straighten your back and keep your neck neutral with your head facing forward

Lower yourself while making sure you don't let your hips drop and repeat

Lunges

Stand with your feet both tracking forward as though you're in the middle of taking a big step

Lower your back knee, rise back to the starting position and repeat

Burpees

Start in a standing position and reach down to place your hands on the ground

If you're unfit and a bit nervous, extend one leg back and place it behind you, then repeat with the second leg so you look like you're doing a push up

Bring both legs back so you're in a low squat, then stand or jump back up

If you're a little bit fitter, place your hands on the ground, flick both legs back in a smooth movement,so you look like you're doing a push up

Bounce back into a squat position

Jump back into a standing position with your hands in the air

Crunches

Lie on the ground with feet flat on the ground and your knees up at an angle

Put your hands flat on your lower thighs

Gently lean up until your fingers poke just above your knees

Lower yourself gently back down and repeat