Step 1 – Diet


Here at FF, we know how hard it is to wrap your head around getting into shape.

 

With so much conflicting information out there, it’s a nightmare trying to figure out where to start. Atkins, calorie counting, running, weights, yoga, Zumba…all you really want is a simple routine that will get you results.

 

Everyone on the FF team recommends the same starting place: Diet.

 

By diet we do not mean ‘go on a diet’, we just mean your daily intake of food.

 

It’s 100% true what you read; results are mostly down to your diet. This is for a number of reasons; for starters, if you eat clean foods your body becomes much more efficient at using food for fuel and burning it off as energy, rather than not knowing what to do with it and storing it as fat. Secondly, if you’re working out, your diet staples need to compliment your training so you can really maximise your results. Thirdly, switching up your diet is a great way to shock your body into changing. The list goes on, but our point is simple: clean up your diet!

 

Here at FF we don’t promote starting off with calorie counting. If you struggle to eat healthily this should be your primary goal. Calorie counting, in my opinion, is for those who have mastered a healthy diet and are looking to kick their weight loss up a notch. When it comes to calorie counting, you also need to consider your macro split (carbs, proteins and fats). Your first job should be understanding what foods are good, what foods are bad, and trying to implement that into your daily lifestyle. This is a hard enough change initially, so don’t go too far too soon or you could become overwhelmed and give up.

 

We hate The Atkins Diet. This isn’t because it diet doesn’t work, it does. But carbohydrates (vegetables, fruit, grains and pulses) are ESSENTIAL to your body and brain function. Cutting them out is EXTREMELY unhealthy and can really mess up your metabolism. Permanently. It is ALL about EATING CLEAN and EATING IN CONJUNCTION WITH YOUR TRAINING. 

 

So, we recommend a CLEAN diet. By clean we mean all natural foods that have no added sugars, flavours or preservatives – foods that are 100% unprocessed.

1.    Carbohydrates – Oats, sweet potato, brown rice, pulses, fruits, vegetables

2.    Fats – Avocados, eggs, nuts, seeds, meats, fish, shellfish, oils

3.    Protein – Meat, fish, poultry, eggs, cottage cheese, Greek yoghurt

Carbohydrates, fats and proteins are what your body needs to run on, you just need to make the right decisions when it comes to these 3 food groups.

 

All natural fat burners include lemon juice, cinnamon and green tea.

 

Also, drink as much water as you can throughout the day to keep your muscles hydrated, nutrients moving around your body and continually flush out your system.

 

Of course it would be impossible never have a glass of wine or a chocolate biscuit again (not to mention maddening in this day and age) which is why we recommend one evening a week when you can indulge. This one evening will not reverse your progress – in fact it will refresh your body’s response to the diet by boosting your Leptin (fat storing hormone) levels. The best of both worlds!

 

A clean diet – it works.


Training Towards Your Goals


The paramount factor in reaching your aesthetic goals is diet.

Whether you’re trying to lost fat, gain muscle, or maintain, it all comes down to what you feed your body.

However, the FINAL frontier of body transformation does take place in the pump, the burn and the metabolic after effects of training.

 

When training to gain muscle: If gaining muscle mass is your goal, your training needs to be focused in the weights section.

You want to stick to the low end of the Hypertrophy range, so 3 sets of 6-10 reps with heavy weights.

You want to exhaust your muscle by the second to last rep, so you really have to force out the last one.

Although a lot of brilliant muscle building exercises are compound exercises, try to focus on isolation exercises also.

You also need to eat. A lot. Eat clean, but eat plenty. Large meals of clean carbohydrates, fats and proteins. NEVER MISSING a post workout meal!

Stick to HIIT cardio once or twice a week, no more.

 

 

When training to lose fat: If shedding fat is your goal, you need to perform HIIT (at least 4x pw) and keep lifting also, just in a different range.

You want to perform to high sets and high reps, so 4-5 sets of 12-15 repetitions.

Supersetting (2 exercises back to back as 1 set) and compound exercises are also a great way to keep lifting WHILE shedding fat.

You want to keep your rest periods short, 45 seconds or so.

When it comes to diet, you need to reign in your calories and have a good split between your 3 food groups (fats, proteins and carbs). We recommend 25% fats, 30% carbs and 45% protein.

You can calculate all of this on MyFitnessPal if you’re ready to step it up a notch, but be warned, this is for the more serious as it can be quite time consuming and somewhat draining initially. Like all things though, it does get a easier after a while.

 

 

If you’re interested in personalised diet and training plans catered to your goals, please email info@fitnessfondue.com 


Your Cardio Options


We’ve spoken about cardio at length before on FF, but the questions still come in thick and fast.

With so much conflicting information out there, we understand how hard it can be trying to figure out what methods are best, when.

So, we’re going to try and keep it simple. There are 3 different types of cardiovascular exercise:

 

1. Long Slow Duration (LSD) - Exactly what it says on the tin: long, slow, for a considerable duration. We online train a few marathon runners here at Fitness Fondue and these are the only clients we recommend LSD to. For them we structure training programmes that incorporate all 3 cardio methods, in order to get their bodies fully prepped and ready for the race.

 

2. High Intensity Interval Training (HIIT) - This is the form of cardio we most recommend. HIIT is yet again, exactly what it says on the tin: high intensity intervals. Sprinting, boxing, rowing etc for an extremely intense period (30 seconds – 1 minute) followed by a recovery period (stopping completely) of the same time. HIIT is the best cardio you can do when it comes to burning out fat stores while maintaining muscle.

 

3. Fartlek - A different type of HIIT, but not so much what it says on the tin! Fartlek is ideal for sportsmen as it randomly switches up the intensity of the intervals in a totally unpredictable order. You may find yourself sprinting, walking, jogging and stopping all in a matter of minutes. If you’re a little bored of HIIT, give Fartlek a go for a session or 2.

 

As we state above, we highly recommend HIIT as your chosen form of cardio. We suggest you perform 5-10 intense intervals after a weighted session, or try a gentler approach as your fasted cardio. 

LSD can have a negative effect on muscle (essential for fat loss and body transformation of any kind), metabolism, joints and overall health. As incredible, respectable and admirable as marathon running is, it’s also very hard on the body.

Fartlek is what we suggest if you’re trying to get ready for a sporting season, or as we said as an alternative to HIIT some days.

Good luck Fondues!


Weight Loss, Muscle Building and Fat Loss – One at a Time!


Most people want to achieve a specific aesthetic goal. It’s usually weight loss, sometimes muscle gain, always fat loss, sometimes it’s all three…

Let me start by saying that it is impossible to lose weight, gain muscle and shed fat at the same time. These are THREE different goals entirely.

 

Weight Loss - Weight loss programmes are generic plans to help people lose a stone, drop a dress size, or simply get in better shape. When a client comes to me and asks for any of these things, I put them on a very clean diet and I train them in a way that will burn serious fat and calories and encourage their metabolism to sky rocket. This will lead to them losing the extra weight or dress size, and whittle them down to the smaller shape that’s been hiding underneath. While they can maintain this weight loss for the rest of their lives if they wish, a lot of their goal posts soon shift, and the images they show me start to lean toward full body transformation, which needs…

Muscle Gain - When a client comes to me and tells me they want to pack on the muscle, I tell them to lock their goal body in a drawer for a while. You can not pack on muscle and shed serious fat at the same time. It’s a 2 part process. If you want muscle you need to eat, A LOT. And you need to take a big old step back from cardio. As you get closer and closer to your desired muscle mass, you’ll also get further and further away from the beautifully crafted physique you’re aiming for. That comes later, with…

Fat Loss - After the desired muscle had been slapped on (this usually takes 2 – 6 months depending on how much you want to gain) it’s time to shed the fat and see all those lovely lumps and bumps. This is when calories, cardio and serious determination come into play. To shed fat you need to continue to lift heavy weights while throwing in serious cardio to your workouts. I’m talking treadmills, stepmills, cross trainers, circuits and hardcore HIIT. On top of the added workout load, your calories will start to deplete (gradually) from your muscle building days, and your diet will get much stricter.

 

So, as you can see, every goal requires an entirely different approach. But remember, you don’t have to be great to start, you have to start to be great.

If you have a long road ahead of you but you are determined to get there, start off with a simple diet and exercise programme. Eat clean and MOVE! Once that excess weight has dropped off you, you can start planning out your body transformation.

It may take a year, it may take 2. Don’t concern yourself with the time it requires, the time will pass anyway.


Our Fitspo Hannah Ross Talks Overtraining


Here at Fitness Fondue, we too have ‘fitspos’ that we keep track of and who continually inspire and interest us.

One of these girls is Hannah Ross (@hannahelaine624), who recently wrote a very agreeable rant on her Instagram feed…

I personally don’t believe in training for more than an hour at a time. A lot of people feel that training for extensive periods can put the body into a catabolic (muscle eating) state and exhaust your body in all the wrong ways.

Here is what this little fittie has to say about overtraining:

 

So many people are overtraining, including a lot of your fitness icons. I am here to say DO NOT BE LIKE THEM!

So many people flaunt their ridiculous cardio routines and hours of weight training each day. Overtraining is a real thing that can lead to a range of serious and not so serious health issues. 

A few things your should know are:

  1. Training for a long amount of time ultimately increases cortisol (bad) and decreases testosterone (also bad). You are putting your body under too much stress and instead of building muscle and shedding fat, you are going to go into a catabolic state where your body will actually eat muscle and hold onto fat.
  2. Your body needs recovery time. REST IS JUST AS IMPORTANT AS DIET AND EXERCISE! When you overwork your body you are not allowing it to rest. People who overtrain typically have difficulty sleeping because their bodies are in constant go mode and are unable to relax. If you do not get adequate rest you will experience more soreness after workouts and an inability to recover.
  3. Overtraining weakens your immune system. So ultimately if you don’t stop overtraining, your body will hit you with constant illness and an overall feeling of in-balance.

These are just a few things among many that your body will go through when overtraining. 

Now, how to avoid it:

  1. Keep weight to training to around an hour a day. Less time does not mean less results. BE EFFICIENT WITH YOUR WORKOUTS. Keep the pace fast and intense. 
  2. Take rest days and GET ENOUGH SLEEP!
  3. Quit doing hours of cardio everyday. For real. Cardio sucks anyway. It’s all about balance.
  4. EAT A WELL BALANCED AND HEALTHY DIET WITH LOTS OF NUTRIENTS. Starvation is never the way. 
  5. ALWAYS DRINK PLENTY OF WATER! 

 

 

And that about sums up Hannah’s very good argument!

Do not overtrain. Stick to a good, hard, varied weights workout and a little cardio afterwards. Eat healthy, drink water and get enough sleep!


Our Top 5 Glute Exercises!


If your goal is to slim down your tush, do the below exercises with a light weight, aiming for 4 sets of 15 reps.

If your goal is to get some junk in the trunk, do the below exercises with a heavy weight, aiming for 3 sets of 12 reps.

 

1. SQUATS - If you want to work your bum , there really is no better exercise than squatting. Squats are a compound exercise, meaning they hit more than one muscle at once, in fact, squats hit several. When you squat, you’re hitting pretty much ever muscle group in your legs and glutes while strengthening your core, hips and lower back. Make sure you get your form right (feet shoulder width apart, toes pointing slightly outward, knees over toes, straight back) and go as low as possible. The lower you go, the more you hit those glutes and hamstrings. Perform 6-12 reps at a weight you really struggle with towards the end. 

 

2. DONKEY-KICK-BACKS - These are a serious compound exercise and will have you sweating in no time! I perform DKBs on the Smith Machine, but you can also do them on the Cable Machine or even with (heavy) ankle weights. On all fours, make sure your lower leg (below the knee) is vertical. Hook / attach the cable to your foot or place the Smith bar on top of it. Keeping your body completely in line on all fours (no wavering limbs please!) kick upwards, using your leg and glute muscles to lift the bar / pull the cable up.

 

3. STIFF-LEGGED-DEADLIFTS - SLDs are great for hitting your glutes as well as your hamstrings. Hold the bar in front of your hips and keeping your upper back straight with a slight arch in your lower back, lower it. Make sure the bar is as close to your legs as possible and keep going until you feel a deep stretch in your hamstrings, then bring your back up.

 

4. WALKING-WEIGHTED-LUNGES - WWLs are incredible cardio as well as weight training. To be honest, these are the only glute exercise that I get DOMS from, so I make sure I include them in every leg day! You can hold a dumbbell, kettlebell or disc in each hand OR you can do these with a barbell on your back. Lunge forward, alternating legs each step. Make sure to go as wide and low as you can, keeping your knees over your toes and engaging your core.

 

5. BARBELL-HIP-THRUSTS - Hip thrusts focus on the upper glutes. Sit on the floor with your back against a bench, feet planted shoulder width apart in front of you, barbell on your lap. Pushing up through your glutes and hips so your body raises (upper back now coming onto the bench) keep going until your body forms a straight line, clenching your glutes at peak position.


How to Break in the Diet


Every day we receive emails from people asking about portion sizes, food groups, calories and macros.

There is so much conflicting information out there, but it’s actually a lot simpler than you think…

I am a strong believer that unless you are ALREADY 100% committed to your training and clean dieting, you should NOT be obsessing over calories and macros yet.

In other words, if you still struggle to cut out beer, chocolate and cake on a daily basis, this is the first thing that needs to change BEFORE anyone tells you to start counting your food grams.

Macros and calorie counting are, in my opinion, for those who have already broken into a healthy diet and are ready to step it up.

YOU WILL GET RESULTS IF YOU SIMPLY CLEAN UP YOUR DIET! YOU DO NOT NEED TO BE ON MY FITNESS PAL YET!

 

SO, if you are still in the chocolate and cake phase, here’s what I suggest:

 

  • All your meals need to be protein based, with small accompaniments of CLEAN fats and carbs. Think 50% protein, 30% carbs, 20% fats.
  • Think of the % in relation to your hand. So a large chicken breast would cover the entire inside of your hand, then a large handful of broccoli would be a slightly smaller accompaniment, and a small fistful of nuts would pretty much hit all the macros you need in every meal.
  • We recommend that your more stodgy carbs (oats, sweet potato etc) should be kept to breakfast, pre and post workout meals only. The rest of the time, keep your carbohydrates on the vegetable side of things only.
  • To make it simple for yourself, pick one of each food group (chicken as protein, broccoli as a carb, sweet potato as a starchy carb, nuts as a fat) and focus on that structure for a few days until you get bored. Then change each option. 
  • Your food does not need to be plain! Soy Sauce, pesto, lemon, Tobasco, chilli, cinnamon, a sprinkling of cheese (that could be your fat in the meal) melted on top…there are LOADS of HEALTHY options to kick up your meals! Just stay away from pre packaged sauces!
  • Try to eat every 3 hours. Aim for a breakfast, a snack, lunch, a second snack, dinner.
  • You may find it quite hard to get your fats in your meals (unless you’re having eggs or avocado), so we suggest snacking on nuts, seeds and peanut butter.
  • If you feel you need to graze and you know you’ve had your snack / meal already, always choose protein. Our body doesn’t store protein like it does fats and carbs, so this really is your best option, especially if you’re lifting.

Vegetables and Fat Loss – Jordan Saunders PT


Vegetables…
We all disliked them as children and pushed them to the side of plate. But how important are they? And do they help fat loss?Many people think going to the gym alone will shed that body fat / weight…but one secret I will share with you is vegetables (and lots of them). A diet rich in a combination of lean protein and fibrous vegetables as a source of carbohydrate is the best way to get truly lean and lose that body fat.

The fibre from the veg tricks the stomach, producing a full feeling. But the body cannot absorb large amounts of fibre, so it is forced to burn off stubborn body fat for fuel. This does not mean you can eat a side salad at lunch and expect results – you need real vegetables!
Veg are loaded with vitamins and minerals that are crucial for your body, all the way from youth into old age. The B vitamins found in green veggies help convert the food we eat into usable energy, antioxidants help decrease the free radical-induced inflammation, oxidative stress, and muscle cell damage we experience from training.

Fill your plate with greens! 
My top 5?
  • Broccoli (otherwise none as broccolean because it is truly magical for fat loss)
  • Asparagus
  • Green beans
  • Spinach
  • Kale

 

Jordan Saunders is a qualified Personal Trainer. Follow her on Twitter @bodybyjord and @bodybyJR_


Fasted Cardio


Anyone who reads this site regularly will know we don’t rant and rave about fasted cardio. This isn’t because it doesn’t work, it’s just because there are so many great options when it comes to cardio that doing it fasted isn’t the be all and end all of success. On top of this, most people find it particularly unpleasant.

However, today we’re going to talk about the pros of fasted cardio…

  • Fasted cardio means doing cardio first thing in the morning on an empty stomach. When we say first thing, we quite literally mean upon waking.
  • Don’t do high intensity the entire time, choose between interval sprints, a light jog or even a fast paced, steep incline walk.
  • The recommended performance times for fasted cardio are between 10 minutes – 30 minutes, depending on the intensity you choose.
  • Upon completing your fasted cardio you must eat breakfast immediately to stop your body going into catabolic (muscle eating) mode.
  • The reason a lot of fitties swear by fasted cardio is because there is nothing for your body to use for fuel, other than its fat stores.
  • If you do it properly (follow our instructions!) you will definitely see great results.
  • If you try it and despise it, don’t worry, HIIT sprints really do work at any time of day!

 


Post Holiday Pounds!


Good morning Fondues!

Most of theFF team has recently been or is currently on holibobs. I myself have just returned from 10 days of sun, sea, sand and sugar!

While it is true that most fitties manage to stick to their diet and some form of training whilst abroad, I personally like to take a physical and mental break from fitness every now and then. 

I do this because for me personally, knowing when to step back and take a break is pivotal to progress. If every single day of the rest of my life was planned out around the gym and my diet, I think I would give in after a year at best. I need to know that somewhere in my calendar there is some downtime.

Taking little breaks here and there is, for some people at least, vital to the long game. As long as you ENJOY training and eating clean, and are EXCITED to get back on track after a few days or even weeks off, it is perfectly safe to take a break.

So, post holiday, I am 6lbs heavier and lacking any kind of definition whatsoever!

Muscle memory is a wonderful thing, and because I have been training for as long as I have, I predict what would have once taken me 12 weeks to achieve, will now take me around 5. This may be extremely optimistic, but I guess we’ll see!

6 days a week I will be doing:

*Intense HIIT

*Lifting as heavy as I can while hitting 4 sets of 12-15 reps per exercise 

*Doing lots of supersets (two different exercise sets back to back)

*Eating plenty of oats, chicken and broccoli

*Drinking an ocean of water every day

*I won’t be having cheats for the first 2 weeks at least, I simply don’t need them after 10 days of pizza and ice cream, but I may start to reintroduce them around week 3.

I will be posting progress pictures and sharing my results in the coming weeks, so if you’re interested in losing the holiday pounds, be sure to check in!


A Great Fat Burning, Muscle Building Circuit Suggestion


Every few sessions with my clients I throw in some circuit training.

I do this for several reasons:

  1. Circuits are a great form of HIIT
  2. Body strength exercises are a great place to start building muscle
  3. Both of the above burn serious amounts of fat and calories
  4. Circuits are a great way to get in a well rounded, all over body workout in a short space of time

The circuit I’m going to suggest is an all over body workout that you should be able to perform 3 times:

  1. 30 seconds – 1 minute - BURPEES 
  2. 30 seconds – 1 minute - LUNGES
  3. 30 seconds – 1 minute – CRUNCHES
  4. 30 seconds – 1 minute - MOUNTAIN CLIMBERS
  5. 30 seconds – 1 minute – PUSH UPS
  6. 30 seconds – 1 minute – SQUATS
  7. 30 seconds – 1 minute – THE PLANK
  8. 30 seconds – 1 minute – HIGH KNEES
  • 2 MINUTE REST
  • REPEAT CIRCUIT 3-5 times

 

See http://fitnessfondue.com/downloads At Home Workout for more circuit / workout options

 


ON THE SPOT Fat Burning & Muscle Building Exercises


If you’re sick of running (and we don’t blame you) or short of space, here are some GREAT fat burning and muscle building exercises you can perform anywhere, anytime…

We suggest you perform the exercises as intensely as you can for 30 seconds-1 minute (depending on your fitness) followed by a 30 seconds-1 minute break. Do 5 – 10 performances in total:

1. Burpees – This exercise is a double all-over-body-strength-cardio whammy. Get down into a push up position, jump your knees up to your chest and then jump up in the air before dropping down and performing again.

2. Mountain Climbers - Get into a push up position and jump one knee up to your chest, then out again, as you switch to the other leg, over and over.

3. Squat Jumps – With your back straight and your arms placed outward in front of your chest, squat down as low as you can and then jump up into the air. Remember to keep your back straight and your knees over your toes or it’s not a real squat.

4. Knee ups - Exactly what it says on the tin! Sort of like running on the spot, but bring your knees all the way up to your chest.

5. Tuck jumps - Again, exactly what it says on the tin. Jump up in the air and tuck both knees up into your chest as you do so.


Fitness Fondue and Muscle Meat!


Fitness Fondue has teamed up with Muscle Meat UK to help you get your protein hit without having to hit the shops!

I am constantly buying packets of chicken from supermarkets I pass on the way home. It can get to be a bit exhausting when you eat as much of the stuff as I do…

So why not have all your meat delivered right to your door, fresh, chilled and of amazing quality?

Muscle Meat UK is your online source for everything PROTEIN! 

All you fitties know how much we depend on the stuff to keep us strong and in shape, and with everything from turkey to lamb, chicken and beef, these guys have you covered.

I’ve been trying out various bits and bobs from this meat factory lately and have become OBSESSED with their Black Magic Chicken. I HIGHLY recommend you give it a go!

 

We are a team passionate about the importance of health and physical accomplishment. 

We have brought together our skills of farming, butchery, health and fitness which has created a winning combination.

At muscle-meat.co.uk the experienced athletes and fitness professionals in our team understand the importance of a high protein diet and it being your first priority to improve body composition, health and athletic performance.  The farmers and butchers of the Muscle Meat team ensure our meat and poultry is of the highest quality possible.

With our experienced fitness advice will help you achieve your goals, and overall improve your health.

Our website will give you the information to optimise your training, improve your physiques and health through the quality of your meat and poultry, alongside the nutritional and training advice the site will supply.

 

Click on the Muscle Meat UK banner on the right hand side of the page and have a browse through everything your muscles (and barbecues) need this summer!


CLEAN Protein Chocolate Macaroons


100% clean, protein, chocolate dipped, coconut macaroons! It’s not the shortest food title in the world but it may well be the best!

These are beyond easy to make. Whisk together:

 

2 egg whites

1 tablespoon honey

1 tablespoon vanilla extract

1 scoop vanilla protein (you may try other flavours if you like)

1 cup unsweetened coconut

 

Bake at 180 for 12 minutes

 

Dip in melted dark chocolate


Protein


Protein is one of the 3 macronutrients (the nutrients our bodies need daily to live, function and perform at its best).

The function of this specific nutrient within our bodies is to build and repair the many proteins from which we are already compromised, and to stabilise tissue via the use of collagen and hormone regulation. In Laymen’s terms, we need protein to rebuild and grow muscle tears post exercise, amongst other things (that you probably care less about).

The body can not create protein on its own, so it is essential we get it from our daily diets. There are roughly 20 proteins available from the human diet, and these are broken up into 2 groups:

1. Essential amino acids – There are 9 amino acids which the body can not synthesise itself, hence why they are essential. Essential amino acids are found in meat, poultry, fish and eggs.

2. Non-essential amino acids - These are the 11 amino acids the body can make, but only once the essential amino acids have been ingested.

For all you veggies out there feeling a little panicky about how to get your essentials in, don’t worry, there are some plant based combinations that can hit those 9 amino acids for you.

Complimenting proteins - Rice and pulses / Grains and pulses / Vegetables and nuts / Vegetables and seeds

Remember that protein is unable to metabolise without fat (another macronutrient). So please don’t think that by cutting out fat and increasing your protein you’re being clever. You’re not.


Knowing What Carbs to Choose


We’ve said it before and we’ll say it again:

CARBOHYDRATES ARE A MACRONUTRIENT – MEANING YOU NEED THEM IN YOUR DIET TO BE 100% HEALTHY!

There are 3 macronutrients:

  1. Proteins
  2. Carbohydrates
  3. Fats

Carbohydrates are your body and brain’s ENERGY source. You really do NEED this food group in your diet, each and every day.

We recommend eating CLEAN (all natural) and trying to structure your diet as follows:

  1. Protein – 50%
  2. Carbs – 30%
  3. Fats – 20%

When it comes to carbs, they type you choose will have a big impact on your goals, whether it be muscle building, fat loss or both…

 

If you want to LOSE weight but you do not exercise or stick mainly to cardio routines, the majority of your carb consumption should be made up of fruits and vegetables.

Yes, fruits and vegetables ARE carbohydrates. If I had a pound for every time someone asked “Should I cut out carbs and just have veg?” I’d be a very rich woman.

You still need the energy these carbohydrate options provide, regardless of whether or not you exercise, but you do not need to consume starchy carbs.

Also, if weight loss is your goal, stick to 1 piece of fruit a day.

 

If you are resistance training (body strength exercises, free weights etc), regardless of your aesthetic goals, you NEED starchy carbohydrates in your diet!

Go for CLEAN whole grains and starches like brown rice, oats, sweet-potato and pulses.

If fat loss is your goal, you only need starchy carbs in your pre and post workout meals. For your other meals, you can stick mainly to veg.

If muscle building is your goal, you can go hell for leather. You should be consuming as much starchy carbs as you are protein.

 


Online Personal Training


Fitness Fondue is now offering online personal training for £50.

 

The £50 buys you a 12 week personalised diet and training programme (we cater to both gym and none gym goers) and continued guidance via email.

 

Tell us exactly what you want to achieve, what’s stopping you, your problem areas, your current training status, your current diet, your lifestyle, your time availability, injuries, allergies etc…

 

We then go away and write you up a 12 week diet and exercise plan that is completely tailored to you, your time and your goals.

 

We stay in touch via email to answer any questions you may have, monitor your progress and guide you along the way.

 

We do guarantee you results – so long as you stick to the plan!

 

If you’re interested please email info@fitnessfondue.com and ask for a questionnaire.


Making Room for Fitness


When I tell my clients I’ll send them exercise plans to do on their own, they look me straight in the eye and say “I just won’t do it”.

I know it’s not easy finding the time to workout. I find it hard to make it to the gym before it closes most days, but I manage to squish, squash and sacrifice so I get there. I’m not deluded here, I know I don’t have kids or a work commute, but fitness is a part of my life and that’s that. When I workout it’s my time to better myself on my own without anyone else’s input – a godsend for someone who suffers with anxiety.

I don’t mean to sound like a total t**t, but in most cases it’s more about not having the will than not having the time.

I promise you, no matter what your schedule, you really can make room for it. 3 hours a week, that’s all you need to make time for. Here are a few suggestions:

 

  • Set your alarm! Yes, it’s horrendous to wake up at 6am, but you’d be surprised how many office dwellers do it. My gym is heaving by 7am and by 8 the zombies are leaving suited, booted and wide awake. 

 

  • Get your fix on go! Cycle, run, scoot, I don’t care. Get your cardio on the way to and from work and it’s done. Perform body strength exercises during your lunch break or once you’re home, and you could be getting a great workout on a daily basis.

 

  • Lunch break means gym break! I remember temping as a teenager, thinking my coworkers were crazy for hitting the gym on their hard earned lunch breaks. Every day, come hangover or sobriety, off they would go to the gym, returning with lunch to eat at their desk. If you’re lucky enough to have a gym near your work, USE IT!

 

  • 24hr gyms are everywhere these days. If you have weird work hours or are up until 2am watching tv, these options may come in handy.

 

  • If you really struggle during the week, make time to hit the gym on the weekend. If you can fit in an hour long workout on a Saturday and a Sunday, you only need one morning/night/lunch during your week to workout. If you can get a workout in 3 days a week, you will see results.

 

Find the time. Make the time. Force the time. You can do it.


Why You Need to Cheat


Learning to eat clean and eat in tandem with your training can take a while to get used to. A lot of people find it almost impossible to adjust and find themselves cheating on a near daily basis.

You have to be stronger in the beginning then you ever will again. Saying no to bad food is all about exercising your will power and the more you do it, the easier it gets. Remember the body you’re working hard to get, and remember that your cheat meal is coming…

We tell you to eat clean here at Fitness Fondue for several reasons:

  • Eating clean will reduce your fat stores
  • Eating clean will feed your muscles
  • Eating clean will get you healthy

And while you need to eat clean to achieve all of the above, you also need to cheat.

No, this does not mean every other day you can have a pizza and a chocolate bar. This means once a week, when your training and your clean eating has not only taken effect but is stable, you can re shock your body.

By having the pizza and the chocolate bar at the end of a pristine nutritional week, you are essentially slapping your body around the face and telling it to wake up. Your insulin is going to spike and your leptin levels are going to rise, re setting the effectiveness of your now very healthy diet and exercise routine.

Without going too far into confusing science, it goes a little something like this:

Leptin is the hormone that regulates the amount of body fat we carry. During prolonged periods of fat burning (diet and exercise) your leptin levels decrease, dropping your levels of liver glycogen, testosterone, oestrogen, T3 and growth hormone. This will then increase cortisol, the stress hormone which encourages weight gain. This process will halt fat burning and encourage fat storing. By indulging in a cheat meal of carbohydrates and sugars your leptin will rise in response to your insulin spike, allowing your body to continue to burn fat and respond effectively to your training.

We recommend having your cheat meal post workout, and putting all that glycogen to good use the following day with another hard workout. This way, all that good stuff will be a lot less likely to get stored as fat.

 


Compound and Isolation Exercises


Compound Exercise

  • Compound movements are great as they target more than one muscle group at once and really challenge your body to perform
  • This makes them great fat and calorie burners, and if done with little rest (45 seconds) between sets can be great HIIT also
  • If you’re looking to burn optimum fat levels and get your fitness up, we suggest you incorporate as many compound exercises into your routine as possible
  • We suggest weighted exercises including presses (clean and press, military press etc), squats, deadlifts, lunges, step ups, pull ups, dips, dumbbell pullovers and kettlebells

 

Isolation Exercise

  • Isolation exercises do exactly what they say on the tin, they isolate and grow one targeted muscle
  • Isolation exercises are more for the boys/girls that want to build on a specific muscle and get serious growth in that area (chest, biceps, triceps and shoulders tend to be the most desired)
  • Isolation exercises include chest flyes, bicep curls, tricep extensions, lateral raises, leg curls, leg extensions and calf raises