CategoryFit Tips


Weights4Women App


Good morning Fondues!

Sorry I haven’t posted in a few days, last week I launched my new Weights4Women App and all my time and energy went into promoting that.

The first app I launched in January was the 15 Minute Fat Loss App – 4, 15 minute HIIT circuits that are designed to target different areas of the body while keeping you in the fat burning zone.

The Fat Loss app did so well and helped so many people out that I was finally able to convince the app guys to let me do what I’ve always wanted to – a weight lifting app for women.

For the last 3 years I’ve been getting emails and messages every single day from women who understand how important resistance training, weight lifting in particular, is when it comes to changing their bodies. However, the majority feel a bit lost in the weights section of the gym, not entirely sure what exercises to do for which body parts, and how exactly they should look and feel whilst doing them.

The weight lifting app shows you, visually, exactly how to perform each and every exercise I do – from squats to deadlifts, pull ups and triceps dips, shoulder raises and more.

There are written descriptions beneath every demo, explaining why you are doing the exercise and how it should be done.

There is also audio, a Form Buddy that vocally explains how to do the exercise.

There are 5 body parts and training days to choose from – lower body, back, abs, shoulders, chest and arms.

For anyone who has ever wanted to lift but doesn’t really know how, for those who cannot afford a PT every time they want to learn some new exercises, or for those who simply want to try out a new lifting programme, this app is a dream come true.

I make a point to say this a lot because I think it’s so important with all the know-nothing-crap floating around out there nowadays – I write, perform, record and structure every single piece of training and nutrition advice I put out there. From the apps to my online plans, my social media posts and the articles I write.

If you want to train properly, I cannot recommend these apps enough – obviously, because I produced them!

UPDATE

Currently, I’m not in aesthetic shape. Don’t get me wrong, I train every day and more recently my diet has finally been on point, but this was after a few weeks of wishy washy cheat filled food.

I’ve been trying to get my diet back on track lately as I have a holiday coming up, so I’m doing my Fat Loss App every morning and my Weights4Women app every evening, avoiding cheats and tracking all my food again.

I’ll be recording my progress as always on here and on my social media, so join in with me if you need some motivation or guidance.

Happy lifting!


ABS


I sent this email to a friend of mine a couple of days ago, who was missing his abs and wanted some help getting them back.

It’s pretty short and sweet, but I thought it might help some of my Fondues out also…

———-

The first thing you need to understand about getting your abdominal muscles to show, is that it all comes down to a low body fat%.

To achieve a low body fat%, there are a couple of rules you need to follow…

  1. You must be doing cardio 4-6 days a week, ideally in the form of HIIT.

Interval sprints are great, try do 10 interval sprints before breakfast to get your metabolism firing for the day, or AFTER weight sessions.

I hate to self promote, but my app is ideal HIIT also, and 15minutes is a pretty easy way to get your highly effective fat burning activity done.

  1. Your diet also needs to be on point in terms of what exactly and how much of it you’re eating, in order to get your body fat low.

It goes without saying that you can’t claim to want abs and be eating junk food every day. So clean up your diet. Clean, clean, clean.

However, even if your diet is 100% clean, you’re still not going to get your abs to show by eating a tub of peanut butter, 20 bananas and 18 bowls of rice a day. You need to find out how many calories a day you should be consuming by using the Harris Benedict Equation, knock 100cals off that count, and after a week or 2 see where you’re at aesthetically.

If you’re not slowly getting closer to where you want to be, knock another 100cals off and give it another week or 2.

If you have to do the above more than a few times, stop, or you will start to damage your metabolism. Give it another week or 2, and then add another weekly cardio session. Remember that 6 cardio sessions a week is more than enough though, so if you hit this you should consider adding a few minutes on to your sessions.

For bigger, bulkier abs, do weighted ab exercises 2-3 days a week.

For a slightly flatter, more ‘lean’ look, stick to body strength ab work 2-3 days a week.

 

WEIGHTED AB EXERCISES

  1. Dumbbell Pullovers (lying flat on bench)
  2. Hyperextensions (weighted on machine)
  3. Russian Twists (lying on floor with weight)
  4. Reverse Crunches (cable machine, rope handle)
  5. Wood Chops (cable machine)
  6. Weighted V Sits (weight held both hands)
  7. Side Bends (with weight in one hand)

 

BODY STRENGTH AB EXERCISES

  1. Leg Raises (hanging on machine)
  2. Leg Plunges (lying on floor)
  3. Crunches (on Swiss OR Bosu ball)
  4. Plank (to failure)
  5. Side Plank (to failure)
  6. Bicycles (lying on floor)
  7. V Sit Hold (lying on floor)

App now for Android


Hello Fondues!

When we launched the new fitness app a couple of weeks ago, we launched it solely for Apple users, because the market for android apps isn’t very substantial and frankly, we didn’t have much room to play with.

However, thanks to the success of the app on Apple and the constant requests to get it on android, we have now launched it on the Google Play store!

I am SO excited that our little Fondue family has already defied the big boys at the top – I cannot think of anything more fitting for us really – and I am super excited to get to share the app with even more of you!

THANK YOU for your support, requests and feedback as always!

Have a look on the Google play store if you’re an android user and get downloading.

Do not be fooled by the simplicity of this app – by the end of your first circuit you will feel it, and with the right diet you will watch it start to work quickly.

Also, make sure your phone IS NOT ON SILENT, or you won’t be able to hear a thing and you’ll think the app is pants.

Happy training!

https://play.google.com/store/apps/details?id=co.uk.hungrydog.chloemadeley15min


15 Minute Fat Loss App


Ever since I started this site, I wanted to create a fitness app. Apps are easy, accessible and predominantly visual – aka exactly what you need when it comes to training advice!

However, after much research and many meetings, I quickly realised that I simply didn’t have the finances, time or audience to take such a big step.

The end of 2015 marked nearly 3 years of FitnessFondue. I’m thrilled that I’ve established such an amazing, loyal and trusting audience, and because of you lot, I’m finally able to add to the downloads and supplements I now sell on the site…

 

Initially, I wanted to do a fat burning, weight lifting and nutritional triple whammy, but again I was quickly told that this was not an appropriate starting point! It was simply too extensive, too expensive and too technologically heavy to begin with…

So, I looked back through my emails and sales and confirmed what, to be honest, I already knew – my audience seem to respond predominantly to my fat burning exercises, food posts and supplements.

So that’s exactly where we started…

This app is 4, 15 minute, fat burning, resistance training, HIIT circuits.

Each of the 4 circuits targets a different thing:

  • Upper Body
  • Core
  • Lower Body
  • Intense Cardio

All you need is to do 1 of the circuits, once a day, 4-6 days a week, to see results – SO LONG AS YOUR DIET IS ON POINT!

You can do these circuits as your fasted cardio before breakfast, on your lunch break at work, when you get home before bed, or after your weight training session at the gym as a last minute HIIT fat burning blast.

The app is only available on Apple right now, but it has already done so well that we are in the process of converting it for android also.

Thanks to your INCREDIBLE support, it has also done well enough that we have already booked in filming for weight lifting!

Much like the 4 things we already cover in the fat loss circuits, we will do the same with weight lifting. We will look at training each and every part of the body, each and every machine at the gym, each and every type of weight and what sets and reps you need to be doing depending on your goals.

If the app continues to do well, we will then look at nutrition.

This is phase 1 of what I am hoping will be an extremely substantial fitness app that you guys can go to for anything and everything training and nutrition.

THANK YOU ALL SO VERY MUCH, FROM THE BOTTOM OF MY HEART, FOR YOUR CONTINUED SUPPORT. 

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