Craig Chapin · NASM Certified Personal Trainer
Weight Loss Personal Training in South Tampa. Losing Weight Is a Journey, Not a Shortcut.
No supplement does this for you and no diet does it alone. What works is three unglamorous things happening at once.
One-on-one personal training, 30 or 60 minutes, at Empire MMA and Fitness in South Tampa. Your first session is free.
Book Your Free First Session
- Water
- Enough of it, consistently, so your training has something to work with.
- A balanced diet
- Protein and greens in it. Something you could still be eating a year from now.
- A routine you keep
- The one you turn up to beats the one that looks better on paper.
There’s no magic pill. A plan doing only one of these three stalls, usually around week four.
Three Weight Loss Habits for This Week
The ones that survive a bad week are always the boring ones.
Workouts for Losing Weight
Some exercises suit some goals better than others. These four are what I keep coming back to when the job is burning fat off. They are a start rather than a whole program, and every one of them scales to whatever level you are at today.
Short-Rest Circuits
Sprint, rest twenty to thirty seconds, go again. It is the most useful shape a fat-loss session can take, and the simplest version needs nothing but a treadmill.
What you need
A treadmill
How to run it
20–30 sec rest
Jump Squats
A lunge or a squat builds strength. Add a jump and your heart rate comes along too. It is the same movement, doing considerably more work in the same minute.
What you need
Your own bodyweight
How to run it
Add a jump
Jump Rope
Two minutes at a time, three or four sets. It costs almost nothing, it lives in a drawer, and it is the rare piece of conditioning most people are pleased to see come out.
What you need
A jump rope
How to run it
2 min × 3–4 sets
Running Stairs
A stadium, an apartment block, the steps outside the library. Stairs turn almost anywhere into a gym, which is why they survive the weeks a trip to one does not.
What you need
Any flight of stairs
Bonus tip, for after the workout
For fat loss I will often take the carbohydrates out of the post-workout snack in particular, leaning on whey protein instead, rather than cutting them from the diet as a whole. That is one snack, not a way of eating.
Choosing a Personal Trainer for Weight Loss
How Do I Tell a Real Plan From a Quick Fix?
If a trainer promises you quick weight loss, be wary. It is the easiest thing in the world to sell and the hardest to keep, and the people selling it know both. A trainer should be a partner in the journey rather than a vendor of outcomes.
What Would You Actually Build for Me?
Something customized to your weight-loss goals rather than lifted off a shelf: your current fitness level, the way you move, what you are willing to eat, and the week you actually have rather than the one you wish you had.
Weight loss for women over 40And When My Training Package Runs Out?
Then you should be able to keep going without me. I spend a series of private lessons teaching you to design your own workouts, so when a package ends you leave with the thing you were actually paying for: knowing what to do.
Do You Provide Nutrition Guidance?
Yes, woven through the training itself. Meal plans and accountability run alongside the training rather than being sold beside it, and the second step of a first session is a conversation about how you eat. You leave with something you can actually do this week. No meal plan gets written on day one. Nutritional planning is included free with the Transformation package.
What a package includes
The first session is free, and it is the only one you have to decide about today.
Start With the Free One.
Come in, tell me what you are trying to change, and train.
General fitness information, not medical or nutritional advice. Talk to your doctor before starting a new exercise or eating plan, particularly if you are managing a health condition.