Whether you work with personal trainer in the City of London, or follow a self-guided plan, focusing on the process – not the outcome, is the key to achieving a successful 12 week body transformation.
Fat loss is a process, not an event.
At the start of every 12-week body transformation, I set five clear process goals with my clients. These goals focus their efforts on actions that lead to lasting results. They’re practical and designed to build momentum and motivation from day one.
Key Personal Training Goals for Lasting Fat Loss
Here are the five process goals I set for my one-to-one personal training clients at the start of a 12-week transformation:
- 20% less calories per day: You must be in a calorie deficit to burn fat. A 20% calorie deficit is large enough to produce meaningful results, yet small enough to prevent hunger, cravings and fatigue.
- 1.6g Protein p/Kg per day: Protein is essential when dieting for building lean muscle mass, reducing hunger and boosting metabolism 1.6g of protein per Kg is manageable target for most people.
- 3 workouts per week: Three whole body workouts per week ensures all of the major muscle groups are trained at least twice to optimise protein synthesis and calorie expenditure.
- 10,000 step per day: Walking is free, accessible and low-impact and when done daily walking can help burn an extra 300-400 calories – which can will help to accelerate the fat burning process.
- 8 hours sleep: Poor sleep can lead to less physical activity and poor food choices, Getting enough good quality sleep helps to improve focus, energy, and workout performance and recovery.
Hitting these goals typically results in 0.5 to 1.5 kg of weight loss per week.
That might not sound like much, but over 12 weeks, it adds up to between one and two stone. These five goals create a strong foundation for lasting change. Adjust them as needed to fit your personal journey. Stay consistent, and you’ll see real progress.
How a Personal Trainer Can Help You Achieve These Goals
How would you look and feel if you lost two stone in just three months?
If you want expert guidance, working with a personal trainer in Liverpool Street or the City of London can help keep you accountable and motivated throughout your transformation.