CategoryFit Tips


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. 

badge-download-on-the-app-store


Overhead Squats


I don’t do training videos often because I’m a member of a commercial gym and I don’t want to be disrespectful to them or other members. However, a few days ago I had the pleasure of training in my boyfriend’s at-home-gym, which allowed me to film some of my workout and upload it to Instagram.

The snippets were so well received that I’m going to start filming more for you guys…I mean any work excuse that allows me to stalk a boy and a gym at the same time makes perfect sense to me!

The training I chose to film was a leg /glute day, and today I want to talk in detail about squats…

I was first taught to squat on the Smith Machine by a PT, which is exactly how I recommend you start. This is because when it comes to form, squats really do need perfecting.  Your feet have to be the right distance apart.  Your knees have to come directly above your toes, without inverting.  Your back has to remain straight and upright at all times and you need to get used to the exercise within the stability of the Smith before you move on to an Olympic bar and a squat rack.

After a few weeks on the Smith I did move on to the rack. My first few squats were with the Olympic bar alone and NO added weight whatsoever. I perfected my form and got over the fear of getting it wrong and being embarrassed. I got my ass sat down more than once and still do to this day. Ain’t no shame in perfecting your game, remember that and you will get better, quicker,  for it.

After a few more weeks I began gradually adding weights, and a few months ago I was squatting very heavy with ease. However, I haven’t done standard squat rack squats in months. This is because my quads are pretty big now, and my glutes don’t fire from squatting no matter how I change my stance (hip width, wide stance, sumo etc). But it is SUCH a great compound movement that I still wanted to keep it as a staple of my training, so I went to a qualified Olympic Lifter and got him to teach me how to clean and snatch and overhead squat. I figured if I love it because it’s a compound movement, I may as well hit as many muscles and get my heart rate up as best I can.

I now do 3-4 sets of 15 reps overhead squats, usually working my way up to 30kg with each set.

Overhead squats are GREAT resistance training and hit almost every muscle you got, while giving you that cardio burn. Do not be fooled, big movements like this will have you gasping like you’re sprinting!


Weight Lifting


Before I started training and eating properly, I was never bigger than a big size 10.

I always liked my body, I was always body confident, but if you had given me the tools to change it, I absolutely would have. Why? Because it’s fun. For me, personally, I think what I do is fun. I get a lot of heat for it and I go blue in the face trying to explain myself so often, but the bottom line? It’s fascinating to me.

The picture on the left was taken a few months before I knew the first thing about nutrition and training. I would run 3-4 days a week for up to an hour. I would cut out carbs for weeks at a time before a holiday, and I had never even thought about changing my body properly. How could I when I had NO concept of how to?

The picture on the right was taken nearly 3 years into my training, after 4 weeks of ‘cutting’. I am not always that lean, I like to take little breaks that allow me to eat cake and drink wine which will obliterate my abs in a matter of days, but that’s what I can do when I get my consistency on.

The funny thing is, the left pic is all cardio and Atkins, the right is lots of weight lifting, a little cardio and actually understanding food.

I want to write a little bit about how to weight lift for your goals, but first I do actually need to address cardio…

Cardio should be added to a weight lifting programme to A, keep you fit and healthy and B, keep you somewhat lean.

If you are looking to gain muscle, I would say 20 minutes of HIIT or LISS twice a week is fine, ideally as fasted cardio so you can separate it wholly from your muscle building routine.

If you are looking to get lean, cardio should be an almost daily occurrence, 20-40 minutes of HIIT or LISS, again ideally fasted so you can separate it wholly from your muscle building routine.

If you are looking to gain muscle, you should still eat clean and healthy. Protein and veg should still be your staples, but starchy carbs can also play a frequent role in your meals. Portion control is less important.

If you are looking to get lean, protein and veg is going to get you there. Starchy carbs should be timed around workouts only. Portion control is pivotal to keep calories in check.

Now let’s talk about lifting…

1. ENDURANCE – Endurance is high sets and high reps, so think 4-5 sets of 15-20 reps per exercise. It’s going to get your muscles working and if you have short rest periods between sets, can be a great form of lifting in a cutting programme. However, you still need to be exhausting the muscle by the last few reps if you want this form of training to have any impact whatsoever. Those handbag weights can be left at the door…or in the rehab centre where they belong.

2. HYPERTROPHY – All hail hypertrophy. Unless one of my muscle groups is seriously outgrowing another, Hypertrophy is my Mecca. Hypertrophy is hitting 3-4 sets of 8-10 reps per exercise, going as heavy as you can so you exhaust the muscle by the last couple reps. Hypertrophy is going to tear your muscle, forcing it to grow, and is responsible for those glorious DOMS.

3. STRENGTH – Strength training is good for those who have hit a plateau in their muscular growth. Think 1-2 sets of 1-2 reps, going all out, as heavy as you possibly can. It’s great to apply strength to an exercise that you can’t seem to increase your weight on, or a body part that is refusing to grow, in the hope that once you return to hypertrophy, you can increase your previous weight or reps and get that muscle firing again.

Lifting is a 5-6 day a week occurrence for me, training a different body part each day (legs, back, abs, upper body), stubborn areas twice a week. Not only is it MUCH more entertaining than cardio, but it has a HUGE impact on your hormones, metabolic rate, body composition and eventual aesthetic results.

If you’re scared of weight lifting but want to change your body, it’s time to face the music and pick up a bar.