Weight Loss Map

Jumpstart your weight loss with these expert tips, meal plans and workouts! Overwhelmed? Get expert guidance on taking one step a day towards building a leaner, more powerful you! Tiger Athletic is a private, appointment only strength & conditioning gym in the heart of Sandton. Tailor made fitness programs through an individualised approach to health and fitness assessment, motivation and goal setting, coaching science and client education.

Step 1: The most important step to take to ensure that you safely enter a program of exercise is to book a consultation and health assessment. Your personal trainer will screen you for risk factors associated with symptoms of chronic cardiovascular, pulmonary, metabolic and orthopaedic diseases.  https://tigerathletic.blog/2016/03/29/unleash-yourself/

Step 2: Clean out your fridge and organise it in a way that will help you and your loved ones shed the unwanted weight. Snacking while standing in front of the fridge is bound to lead to increased weight.  How you organize your refrigerator could be working against you. Make your fridge an ally with these pro tricks.  https://tigerathletic.blog/2017/07/26/clean-out-your-fridge/

Step 3: When eating out it is easy to consume north of 200 extra calories, making eating at home a no brainer when it comes to eating healthier and helping you kick the spare tyre. A well-stocked kitchen allows you to throw together a fast, flavourful meal after a long day. And, when you wake up and must dash out the door for work, it pays to have grab-and-go breakfast and snack options on hand.  https://tigerathletic.blog/2017/07/25/its-important-to-keep-a-stock-of-healthy-foods-that-allow-you-to-put-together-a-healthy-meal-at-a-moments-notice/

Step 4:  Your personality plays a large role in your ability to lose weight and keep it off. The attitudinal assessment is not an assessment of physical condition, it is  a gauge of attitude, outlook and perspective.                                        https://tigerathletic.blog/2017/12/04/tiger-athletic-attitudinal-assessment/ 

Step 5: Book your training appointments! An extraordinary workout that is simple, efficient and effective in 45 minutes. You can pop in, workout, enjoy a premium coffee or refreshment, have a hot shower and return to your everyday grind refreshed and refocused in under an hour!  Try this lik for ways to burn extra calories everyday;   https://tigerathletic.blog/2017/07/21/1582/

Step 6 – Portion Control. Nobody likes the word “diet”, you can cut calories painlessly by ‘tricking’ yourself into eating less. Your personal trainer goes through 14 research based ways to effortlessly and painlessly reduce your calorie intake.  https://tigerathletic.blog/2017/07/21/portion-control/

Step 7: When it comes to working out and getting healthy, there are many different important components – such as strength and conditioning.  https://tigerathletic.blog/2017/07/22/strength-conditioning/

Step 8 – Certain foods have a thermogenic effect, you literally burn calories as you chew. Other have nutrients and compounds that crank up your metabolism. Stoke your metabolic fire by eating more of these foods, while cutting out unhealthy snacks and empty calories.                                                                              https://tigerathletic.blog/2017/07/25/fat-burning-foods/

Step 9 – Eliminate Bad Training Habits

Exercise is the most important component of a healthy weight loss plan, the scale will not move an inch if you take short cuts. You put in the time and effort, show up at the gym, and pride yourself in not taking shortcuts. So why is the scale not budging? Chances are, poor exercise form or bad workout habits are costing you precious calories. Here are some of the most common ways people cheat at their workouts without even realizing it, and ways to kick those saboteurs to the curb.  https://tigerathletic.blog/2017/07/25/eliminate-bad-training-habits/

Step 10: Look for anything labelled “low fat,” “fat free,” or “reduced fat.” While these labels are fine for dairy products like milk, you shouldn’t automatically assume other types of foods are any better for your diet than the full-fat versions. Companies use more sugar, salt, and additives to make them taste good.  https://tigerathletic.blog/2017/07/26/cut-out-low-fat-foods/

Step 11: Blasting calories doesn’t mean you must spend countless hours in the gym. Boxing is a super-fast, super easy workout, perfect for days you are feeling too overwhelmed to workout. A typical boxing workout for weight loss, known as cardio or fitness boxing, involves a variety of elements that help you burn calories as you work toward losing weight. The aerobic nature of many of boxing’s exercises leads to a high calorie burn without a significant shock to your joints.  https://tigerathletic.blog/2017/07/19/cardio-boxing/

Step 12: Hunger is one of the biggest obstacles to any weight-loss plan, a protein-packed breakfast slows digestion and keeps blood sugar steady, meaning you’ll feel more satisfied and energized for the rest of the day. Eggs are an easy way to get this belly-flattening nutrient in your morning meal. Eggs and veggies in the morning are a delicious way to jump-start your metabolism and fuel your whole day.  https://tigerathletic.blog/2017/07/22/1613/

Step 13: A plant-based diet doesn’t have to be an all-or-nothing proposition. Research shows that vegetarians and vegans tend to have lower BMIs than meat-eaters, however, in America, less than 5% of adults consider themselves vegetarians, and 84% of vegetarians and vegans eventually go back to eating meat at least some of the time. Having just one meat-free day a week has been shown to reduce risk for chronic preventable conditions including heart disease, cancer, and diabetes, not to mention it may also help you lose weight.                                    https://tigerathletic.blog/2017/07/22/vegetarian-day/

Step 14: The primary aim of The Calisthenic Bible is to teach and promote physical literacy. It is a widely held misconception that one needs to be a member of one of our expensive commercial gyms or have expensive gym equipment and supplements to lose weight, get stronger and live a more active, fulfilling life.  https://tigerathletic.blog/2016/06/22/tiger-athletic-calisthenic-bible/

Step 15: Many people eat rich foods and larger portions after working out, either because they are truly hungry or just feel like they earned the reward. They end up eating back all, or more than the calories they have just worked so hard to burn!  https://tigerathletic.blog/2017/07/25/post-exercise-overeating/

Step 16: The first 12 weeks of any new training program are termed the ‘resistance phase’, your mind and body are struggling to be 100% on the same team regards your newly adopted lifestyle and the changes it entails. It’s normal to have visions of fast food and confectionary floating through your head. What you might not realize though, is that many of your daily habits, like having a too-light breakfast or even perusing the internet can strengthen your hankerings and weaken your willpower.  https://tigerathletic.blog/2017/07/27/control-your-cravings/

Step 17: Moving quickly from one exercise to the next means your mind doesn’t have time to wander or tune out. An all-strength circuit burns 30 percent more calories (about nine per minute!) than a typical weight workout and offers more cardio benefits.  https://tigerathletic.blog/2017/07/22/strength-conditioning/

Step 18: You can cut up to 200 calories per day by slashing your ‘hidden’ sugar intake. You may not be eating doughnuts by the tray or quenching your thirst with litres of Coke, but that doesn’t mean sugar is absent from your diet. You’re likely eating sugar throughout the day without even realizing it, sugar is added to foods that don’t even taste sweet, like breads, condiments, sauces. That’s why most of us taking more than double the recommended amount of added sugar per day despite ‘watching’ what we eat.  https://tigerathletic.blog/2017/07/26/find-the-hidden-sugar-in-your-diet/

Step 19: The latest nutrition movement is clean eating, which promotes eating whole, unprocessed foods. For anyone trying to lose weight, cutting down consumption of added sugar is essential and eating clean is one way to do it – lean meats, veggies, and fruits and working to eliminate artificial and processed foods.  https://tigerathletic.blog/2017/07/27/quinoa/

Step 20: Home should serve as a break from the constant lure of the drive-thru or the office canteen, if your home isn’t setup correctly, it may be encouraging bad habits. From organizing your kitchen to your thermostat setting.  https://tigerathletic.blog/2017/07/27/make-your-home-a-slimmer-place/

Step 21: Sculpt Muscles and Blast Fat. Kick. Lift. Box.  If you’re stuck in a workout rut or looking for a motivating fitness routine, you might consider adding a high-energy Kick-Lift-Box workout to the schedule. A Kick-Lift-Box workout is made up of karate kicks and boxing routines and punches for heart-pumping cardio with weight lifting for strength and endurance set to high energy music with a personal trainer in a private, appointment only strength & conditioning gym in Sandton. You get a total body workout, self-defence skills and whip yourself into shape safely and quickly.                                        https://tigerathletic.blog/2018/01/17/kick-lift-box/

Step 22: How fast your body burns calories is dependent on many things, among them; genetics, your sex, and your age. Resistance training is the best thing you can do to reverse the inevitable age-related slowdown. If you have signed up for a Tiger Athletic Strength & Conditioning Program, then you’re already heading in the right direction!  https://tigerathletic.blog/2017/12/04/crank-up-your-metabolism/

Step 23: Your digestive tract contains about 1,000 species of bacteria. Why should you care? It turns out that having a healthy balance of those bugs can help you lose weight and bust cravings for fattening foods. Consider this: Right now, as you’re sitting there, there’s a battle raging in your belly. Some 1,000 species of bacteria are duking it out, trying to establish dominance. Why should you care? Because whether the good bacteria in your gut or the bad triumph doesn’t just decide how well you digest your dinner, respond to allergens and fend off diseases, it also helps determine how much weight you’re likely to gain or lose.                                                        https://tigerathletic.blog/2017/12/04/your-gut-can-make-you-slim/

Step 24: Quinoa is a dieter’s dream food: Each 1-cup cooked serving packs 8 grams of boep reducing protein and 5 grams of fibre. The pseudo cereal (it’s a seed) is also extremely versatile: in addition to swapping it in as a replacement for rice, you can use it to top a salad, mix it into a smoothie, or even eat it as a hot cereal for breakfast.  https://tigerathletic.blog/2017/07/27/quinoa/

Step 25: Ever wonder how dancers get their long, lean legs? Genetics plays a part, sure, but ballet is a serious workout. To bust the boredom and take you a little out of your comfort zone with loads of fun of course, your personal trainer takes you through a 30-minute ballet-inspired workout which focuses on your lower half and jiggly bits!  https://tigerathletic.blog/2017/12/04/barre/

Step 26: Research shows an association between weighing yourself and weight loss. In a study, the more often people stepped on the scale, the more weight they lost. Once a week is enough, don’t just rely on your personal trainer for your weight measurements. Keep the numbers, it is self-motivation and regulation in action!

Step 27: No time for cardio on the days that you are not at Tiger Athletic doing your Strength & Conditioning work? No problem! Not only does skipping help you burn to calories, it also strengthens your legs, glutes, arms, and shoulders in as little as 5 minutes per day. Jumping rope is a quick, convenient way to get your heart rate up whether you’re on the go or in your living room. A rope fits into any bag, so you know what that means…no excuses!

If this minute routine feels too difficult at any point, try shortening the skipping segments by 20 to 30 seconds. Looking for more of a challenge? Repeat the circuit twice or do body weight exercises during your 30-second rest periods. You can also try variations of skipping like high knees or jumping jack legs.

0:00 – 1:00 – Warm up skipping at an easy pace using a two-footed jump.

1:00 – 1:30 – Pick up the pace and skip as quickly as you can for the next 30 seconds.

1:30 – 2:00 – Rest.

2:00 – 3:00 – Skip as quickly as you can in a jogging style.

3:00 – 3:30 – Rest.

3:30 – 4:30 – Skip as quickly as you can in a two-footed hop with a side-to-side jump.

4:30 – 5:00 – Rest.

Step 28: You’re probably familiar with salty, sweet, bitter, and sour, but did you know there’s a fifth taste? It’s called umami, and a recent study shows that it has a unique effect on appetite.

Umami, which means, a pleasant savoury taste, has been described as a mouth-watering, brothy, meaty sensation with a long-lasting aftertaste that balances the total flavour of a dish. Some chefs refer to umami as a flavour synergizer and, in the form of the food additive monosodium glutamate (MSG), it acts as a flavour enhancer.

According to a study published in the American Journal of Clinical Nutrition, the addition of MSG to soup stimulated appetite during eating, but also boosted post-meal satiety, which resulted in eating less later in the Step. As an additive, MSG is something to avoid: research in the ’60s revealed that large amounts fed to mice destroyed nerve cells in the brain. And people who are sensitive to large amounts of MSG may experience side effects ranging from headaches to trouble breathing. However, umami flavour also occurs naturally in several healthy foods.

Here are five nutrient-rich umami options that may help you eat less, along with easy ways to enjoy them!

Mushrooms provide just 20 calories per cup, and they’re the only plant source of vitamin D, a key nutrient linked to lower rates of obesity, type 2 diabetes, heart disease, high blood pressure, osteoporosis, and certain cancers. Studies also link low vitamin D intake to more total fat and belly fat, and recent research has found that adequate blood vitamin D levels improve muscle strength and help muscles work more efficiently by boosting energy from within cells. Mushrooms also contain unique antioxidants that fight aging and heart disease, and natural substances in mushrooms have been shown to protect against breast cancer by preventing levels of estrogen in the body from becoming excessive. Shiitake, Japan’s most popular mushroom, is particularly rich in umami flavour. Simply sauté some ‘shrooms in organic, low-sodium vegetable broth with a bit of garlic, and add them to almost anything, including omelettes, salads, soups, or open-faced sandwiches.

Truffles, are one of the world’s greatest delicacies, contain three types of natural umami substances. This fungus, which has been referred to as the diamond in the kitchen, is quite expensive because it’s difficult to cultivate, but a tiny amount goes a long way. Just a thinly sliced or shaved bit of truffle adds robust flavour to any dish, but you can also use truffle oil to make a simple vinaigrette along with extra virgin olive oil, vinegar or lemon juice, and herbs. Or drizzle truffle oil over cooked veggies, spaghetti squash, or a lean protein like organic eggs or fish.

Green tea – The list of green tea’s benefits is impressive. Regular consumption has been linked to a reduced risk of obesity, heart disease, blood pressure, cancer, and osteoporosis, as well as overall anti-aging benefits. In addition to using green tea as a beverage along with meals, I like to use both brewed tea and loose leaves in cooking. I whip loose tea leaves into smoothies or combine them with pepper and other herbs like thyme as a rub. Brewed tea makes a great base for a marinade or soup or a flavourful liquid for steaming veggies or whole grain rice.

Seaweed – benefits range from heart protection to weight loss. One recent research review concluded that some seaweed proteins work just like blood pressure meds, and in animal research, a component in brown seaweed was shown to help rats burn more body fat. In addition, seaweed’s star nutrient iodine helps regulate the thyroid, and its magnesium may help enhance mood and improve sleep. In addition to making a side of seaweed salad a staple in your sushi orders, you can add a dollop to many savoury dishes, including scrambled eggs, stir fry’s, and soups.

Tomatoes – Levels of the umami provider glutamic acid increase as tomatoes ripen, and research shows that in the inner agoutis of a tomato are tied to a stronger umami aftertaste. To take advantage, add sliced ripe tomatoes to a garden salad, or roast or grill tomatoes to further intensify their flavour. Bonus: cooking tomatoes provide more lycopene (as much as a 164% boost!), an antioxidant linked to a reduced risk of heart disease, and cancer, as well as skin benefits, including preventing wrinkles.

Step 29: The plank may be the single-most effective exercise you can do: it works your entire body, from your shoulders to your glutes. Your personal trainer will go through five variations of this exercise that you can use in front of the tv, just before going to bed or in your hotel room when you are on the road for business or leisure and not at Tiger Athletic blasting fat. It is a simple, versatile exercise that doesn’t require much space or technical expertise to execute and will be a valuable addition to your weight loss arsenal.

Step 30: Well done you’ve made it to Step 30! It’s not unique if you’re struggling to maintain your motivation. Research shows that although most exercise beginners start their plans feeling motivated, many of them lose steam at the one-month mark. Daily reminders to self on why you’re losing weight, sticking with the habits you’ve adopted through these 30 steps and not missing your Tiger Athletic workout sessions will help you continue until you have reached your ideal weight!

Tiger Athletic is a private, appointment only strength & conditioning gym in the heart of Sandton. We offer tailor made, goal oriented  fitness programs based on an individualised approach to health and fitness assessment, motivation and goal setting, coaching science and client education.

Your personal trainer Aubrey, is a Coaching Science graduate and holds a 6th degree black belt in Karate with 25 years experience as a high performance athlete and coach. He designs safe and effective exercise programs and provides the guidance to help clients achieve their personal goals through one on one’ or small group training.


  1. NSCA
  2. Harvard
  3. Health Magazine
  4. Cornell University
  5. Duke University
  6. American Journal of Clinical Nutrition
  7. Journal of The International Society of Sports Nutrition
  8. Trends in Endocrinology and Metabolism
  9. University of Ottawa
  10. Vanderbilt University
  11. University of Southern California
  12. British Medical Journal




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