Sorry this is slightly off topic but it seemed like a logical place to ask it as I've no doubt there are ex-clients of Georgie's on here who have moved on to other coaches. Can anyone recommend an actual good genuine online coach please that doesn't cost the earth? I've taken an interest in this thread because I'm looking for an online coach and Instagram is an absolute minefield of rip-off merchants!
Depending on how advanced you are regarding your knowledge of weight training and nutrition, you might want to consider "coaching yourself" to begin with. I don't know your situation, but learning about macronutrients (protein, fats and carbohydrates) along with energy balance (calories consumed vs calories burned) will allow you to understand how to manipulate your body composition and bodyweight.
There are plenty of free tools and apps to track calories and macronutrients (myfitnesspal). You could calculate what you're currently eating to maintain your current weight, and then look at adding or decreasing overall calories to manipulate your weight. 3500 calories = 1lb of fat, so by reducing your daily calories by 500, over the course of a week you could expect to lose 1lb (7days x 500 calories = 3500 calories/1lb of bodyweight)
Protein is important to maintain and build muscle mass. It's also very satiating (filling), so by including a protein source with every meal, you'll stay fuller for longer and be less inclined to overeat. You can spread your meals throughout the day to suit your schedule. 6 smaller meals vs 3 larger ones isn't important, so long as the total calories and protein are the same for the whole day.
Good vs Bad foods - As long as your protein needs are met, and you're consuming some vegetables and healthy fats (extra virgin olive oil, nuts, avocado) don't be too concerned with eating "clean" food all day. You can have treats, desserts or other foods you like as long as your total calories don't exceed the amount you've calculated to reach your goal. Read about the concept of "If it fits your macros" (IIFYM) for more on this.
Cardio or hitting your daily steps can be used as a tool to stay fit (So you're able to run for a bus without collapsing due to shortness of breath) but also as a way to burn calories, allowing you to eat more if you wish. Remember that diet is much more important purely as a weight loss tool than cardio. Didn’t hit your 10000 steps? Doesn’t matter, just have 1 cookie instead of 2.
Workouts - There are thousands of different "splits" online (splitting up body parts and muscle groups to be worked on different days).
Give your muscle time to rest and grow, so look at working out 3-5 days per week and try to give yourself a day or two before working the same muscle group again. Watch youtube videos to learn proper form, or record yourself doing the exercise to observe any obvious mistakes with your form (arching your back on deadlifts for example).
There isn't a magic rep range for muscle growth, so try to do more than 3-6 reps but less than 20 reps per set. You should be struggling towards the end of the set. 10 total sets per body part is sufficient.
While the gyms are closed, use what you have and again, there are so many guides online with suggestions for bodyweight excersises/resistance bands.
Plenty of sleep, plenty of water or diet soft drinks/sugar free squash to stay hydrated, coffee/caffeine is fine.
You can download free microsoft excel or google sheets spreadsheets for tracking your weight/workouts/daily calories.
Take pictures in the same lighting, from the front, back and side and weigh yourself every week or two.
Weight can fluctuate depending on the time of the day and how much water your body is holding onto (This can be the result of sodium/carbohydrates in your diet and hormonal changes) Noticeable, visible changes take weeks and months, not days.
The big problem with the fitness/coaching industry is that there are so many different methods of getting you further towards your dream figure, and they all work as long as you stick with them. There isn't a magic diet (low carb for example) or exercise routine that will transform you overnight.
Find something YOU enjoy and can stick with, and the results will come. Coaches tend to overcomplicate things, and have you tracking every workout you perform/meal you eat to the point where it can be all consuming and your mental health takes a hit as you find yourself scrolling instagram looking at perfect physiques and comparing yourself. Don't let go of your other hobbies and interests, and keep fitness as one part of a you as a person.
The only time I'd absolutely recommend a coach is if you're planning on competing. Accountability is important in this instance, and when you get very lean, your brain tries hard to convince you to eat more, so having someone there to monitor and keep you on track is very helpful.
jokes i'm not qualified as of yet sadly.
I think I just need to trust my own instincts more! Which online calorie calculators tend to be reliable, do you know? And any recommendations for sources of science-based nutrition/macros/strength training info? I absolutely love Natacha Oceane on YouTube as all her opinions are based on the science behind health so any sources similar to her would be fab.
www.calculator.net
