Life Style

Losing weight: With 5 simple rules you can change your body in the long term

This is personal trainer Jono Castano: He specializes in body transformation.

Jono Castano

Wanting to train your body is commendable. But it is far more important to maintain a fit physique and a healthy lifestyle so that you can enjoy your life in a balanced way.

Many trending diets help you lose weight. However, since they do not encourage changing habits and developing a healthy attitude towards food and fitness, the weight often cannot be maintained.

For those of you who want to change your body permanently, there are five central rules according to a renowned personal trainer.

The certified trainer Jono Castano from Sydney specializes in body transformation and has summarized five essential rules that you should follow if you want to permanently reduce your body fat:

  1. You need a solid training routine
  2. Protein, carbohydrates, and fats – all macronutrients are important
  3. Make sure you get enough sleep
  4. Don’t eat more than you should
  5. Drink enough water every day

However, all of this is pointless if you don’t have a clear goal, says Castano.

“The most important thing about body transformation is that you have a motive and a goal,” the trainer, who also trains Rebel Wilson, told Insider.

“You have to know why you are doing this because it will get you through the tough times too. The work on your own body never ends – it becomes a journey and a lifestyle. “

There are no shortcuts

A common mistake: people want changes quickly and become impatient. In reality, sustainable changes take a lot of time.

“My training philosophy is that there are no short cuts, that exercise should be fun, and that feeling good should be the goal, always,” said Castano.

“If your lifestyle includes healthy eating habits and exercise, it will only have positive effects. Have faith. “

Exercise and proper nutrition go hand in hand.

Exercise and proper nutrition go hand in hand.

Jono Castano

Castano tailors his exercise program to each person and their goals – for those who want to reduce body fat, the focus is on diet.

His approach is based on balance rather than limitation.

“I focus on including all of the macronutrients in the different diet plans,” says Castano. This means that it does not exclude carbohydrates, fats or proteins.

Many people swear by low-carb, high-carb, low-fat, or high-fat diets. Experts do not recommend drastically restricting any of the macronutrients. This ensures that you have a balanced diet – including many micronutrients such as vitamins and minerals.

Also read: The most common training mistakes and fitness myths that prevent you from losing weight and building muscle

Nutritionist Helen Bond of the British Dietetic Association told the fashion magazine “Glamor” that if you exclude one important nutrient completely, you run the risk of developing erratic eating habits. “Starchy carbohydrates, fruits and vegetables, protein, dairy products and unsaturated fats contain macro and micronutrients that are important for health. They don’t exist without a reason. “

In addition, it is not sustainable to go without food that you love. Sooner or later you will reach for them again and in this way you can quickly put on the lost kilos again.

“A major problem is that we tend to overeat and mistake hunger for dehydration,” adds Castano. “For me it is important that the diet fits your lifestyle and that you enjoy the food you eat.”

A balanced training of HIIT, weights, mobility exercises and regeneration

Getting the right workout is of course a big part of body transformation too.

High-intensity interval training, as well as training with weights and resistance, “definitely helps burn calories,” says Castano, adding that mobility exercises are also important because “they focus on posture”.

A typical week of body transformation training might look something like this:

  • Day 1: HIIT
  • Day 2: weights / resistance
  • Day 3: Mobility / Recovery
  • Day 4: HIIT
  • Day 5: HIIT / weights
  • Day 6: recovery
  • Day 7: HIIT

“45 minutes a day – that’s all you need,” said Castano.

This article was published by in January 2020. It has now been reviewed and updated.


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