Example: SMART Goal: "Achieve noticeable body transformation by losing 3 kg of fat and toning muscles in 4 weeks through consistent workouts and healthy nutrition."
Week 1
Book a body scan to set a starting point for fat and muscle measurements.
Why It Matters: Understanding your baseline helps you set realistic goals and track measurable progress. Body scans give insights into fat percentage, muscle mass, and other key metrics.
Pro Tip:
Schedule your scan when you’re well-hydrated and haven’t exercised for at least 12 hours for the most accurate results.
Personal Trainer Insight: If you’re unsure how to interpret your scan results, our trainer can walk you through them (additional cost applies).
Week 2
Commit to 4 workouts per week (2 strength sessions, 2 cardio) and track your food intake.
Strength Training Tips:
Focus on compound exercises like squats, deadlifts, and push-ups. These target multiple muscle groups and burn more calories.
Begin with lighter weights and increase them weekly to build strength and prevent plateaus.
Cardio Tips:
Alternate steady-state cardio (20-30 minutes of moderate effort) with high-intensity interval training (HIIT).
HIIT Idea: Do 30 seconds of sprinting followed by 1 minute of walking, repeating for 15 minutes.
Tracking Nutrition:
Download our Fitness Planner or apps like MyFitnessPal to monitor protein, carbs, and fat intake. Aim for balanced meals and moderate calorie deficits.
Week 3
Add more protein to your meals and reduce processed sugars.
Protein Tips:
Include a source of protein with every meal (e.g., chicken breast, eggs, tofu).
Snack ideas:
Greek yogurt with nuts, boiled eggs, or protein shakes.
Sugar Reduction Tips:
Swap sugary drinks for water or herbal tea.
Choose whole fruits over fruit juices to get natural fibre.
Note: Nutritional advice varies. Consult a dietitian for personalised guidance.
Week 4
Reassess your progress with another body scan. Compare your new scan with your baseline to measure changes in fat and muscle mass.
Adjust as Needed:
If results aren’t as expected, consider tweaking your workouts (e.g., adding intensity) or nutrition (e.g., reducing portion sizes).
Celebrate Wins: Whether it’s losing a few centimetres or lifting heavier weights, every improvement counts!