CategoryNutrition


12 Week Fat Loss Plan


Introducing the Fitness Fondue 12 Week Fat Loss Diet download.

This plan is designed to push your body to shed fat through diet and exercise over a 12 week period.

It includes both gym and none gym workout routines (although if you ARE a member of a gym or CAN become one, I highly recommend gym training), and a menu of daily food choices and food measurements.

It does NOT include specific calorie counts or macro splits, as both are 100% subjective and are formed on an individual’s height, weight, age and training using the Harris Benedict Formula.

HOWEVER, the diet plan is 100% clean, low calorie, structured around training and measured out for both male and female buyers.

The plan will have you resistance training (to maintain lean muscle) and performing HIIT cardio (to burn fat), 5 days a week, with the option to train on the 6th.

You must always have 1 full rest day each week.

Please do not think that you will see results by giving 50%.

You will ONLY see results if you give this plan 100%, day in, day out, for the full 12 weeks.

Remember that this is ONLY 12 weeks of 100% effort. It is not a prison sentence.

Food is not going anywhere, so be strong, and you can still have the odd cheat meal and weekly rest days are also required.

‘12 Week Fat Loss Diet’ is listed in the Fitness Fondue store or click the link below:

http://fitnessfondue.com/store/


Fat Burning


In the wake of the tragic death of 21 year old Eloise Aimee Parry, I wanted to write once again about fat burning.

The aim of this piece is to explain all of your options if fat burning is your goal, and to try to illustrate how unnecessary fat burners are if your diet and training is 100% on point.

By the same token, they are totally irrelevant if your diet and training is NOT 100% on point. In which case you have a LONG way to go before you start researching supplements…

RESEARCH – you will see this word time and time again in this piece. It is how I got good at what I do, and how you will too.

I will talk about the ingredients most fat burners contain and the fat burners I sometimes take in the build up to a shoot…

 

  • IF YOU WANT TO LOSE WEIGHT/FAT – DIET AND EXERCISE IS ALL YOU NEED! 

If you want to lose weight/fat the simple fact is that you need to move your body, eat CLEAN (aka all natural) foods, eat small portions of said food and STAY CONSISTENT!

When people say “I’ve tried and tried and I CANNOT lose weight!”, the truth of it is that they tried and tried for a short time and then gave up because it was too hard.  Or they tried inconsistently, and the results didn’t come because there was no SIGNIFICANT change. Don’t get me wrong, there can be problematic factors, Thyroids and medications being the most common, but generally speaking if you want to lose weight/fat, you absolutely CAN.

  • IF YOU WANT TO RAMP UP YOUR RESULTS, DO SOME RESEARCH INTO HEALTHY DIETING!

I know this to be true because it applies to me. When I started 3 years ago, I ate 100% clean and trained 6 days a week and it was HELL. I cried, I was tired, I was grumpy. I simply wasn’t used to it. My body didn’t know what to think. And this is why I got such great results in a matter of weeks.

HOWEVER, said results started to slow after a few months – why? Because our bodies and very clever and trust me, they will adapt and they will get into a happy and healthy pattern and settle down. If you want aesthetic results, this is when you need to start to do some RESEARCH as to how to advance your diet.

If you do your research properly, you will probably move on to calorie counting first. PLEASE DO THIS IN A HEALTHY WAY, TOO LOW CALORIES MEAN YOU WILL HAVE NO ENERGY TO TRAIN, YOUR BODY WILL GO INTO A CATABOLIC (MUSCLE EATING) STATE AND YOUR TRANSFORMATION WILL START TO LOOK VERY WONKY INDEED.

Or, research could lead you to do a rudimental carb cycle first, so clean starchy carbs pre and post workout only, the rest of the time protein and veg.

The next step will probably be macro splitting within said calorie count. Most start on a 40% protein, 30% carb, 30% fat split and tweak from there over the course of a few months.

And lastly, more advanced carb cycling is probably the last step (that I’m aware of at least), so a calorie count first, macro splits within said calorie count second, and a carb cycle third. It took me 3 years to get to this point, and if health and fitness wasn’t my job, I probably would have stopped at rudimental carb cycle. In fact, I definitely would have.

  • IF YOU WANT TO RAMP UP YOUR RESULTS, DO SOME RESEARCH INTO TRAINING!

Fasted cardio (cardio before breakfast) is a great way to burn fat.

HIIT (high intensity interval training) is a great way to burn fat.

Lifting weights builds muscle, and increased muscle means more calories burned even at rest.

Training 6 days a week will get you better results than training 3 days a week.

Switch up your training! If you’re starting to plateau, change your sets/reps/weights/overall routine.

DO. SOME. RESEARCH! THERE ARE OPTIONS!

  • BE PATIENT AND BE CONSISTENT, IT MIGHT TAKE A FEW WEEKS OR EVEN A FEW MONTHS, BUT IF YOU STICK WITH IT, THE RESULTS WILL COME!

This is the number one problem both personal trainers and their clients have.

IT IS HARD TO TURN DOWN JUNK FOOD EVERY DAY.

IT IS HARD TO TRAIN MOST DAYS.

So why do we do it? Because we have a goal, we want something, and some things take WORK…

SO WORK!

  • FAT BURNERS SHOULD ONLY COME INTO THE PICTURE IF YOU ARE ADVANCED WITH YOUR DIET AND TRAINING, ARE DOING ALL OF THE ABOVE AND HAVE BEEN FOR A WHILE, AND YOU HAVE DONE YOU RESEARCH!

Research research research.

How many people take fat burners and have no idea what’s in them? I’d venture to guess most. Why on EARTH are you swallowing tablets if you don’t know what is in them?

How many people take fat burners, can tell you what’s in them, but have no idea WHY? Do you realise that most fat burners are straight caffeine, which you can get from black coffee? Do you realise most fat burners have green tea extract, which you can get from, shock horror, green tea? Do you realise illegal fat burners contain ephedrine, which you can get from taking speed? Do you want speed as a part of your daily diet? No. No probably not.

BOTTOM LINE: If your diet and training isn’t 100% on point, why on earth are you popping fat burners?

Because I don’t believe the ‘CELIBACY PREVENTS PREGNANCY’ theory, I am going to tell you about the fat burners I will take in the weeks leading up to a shoot. Please bear in mind that they are not a daily, weekly or even monthly fixture in my diet, they are a last ditch effort pre fitness shoot.

Also, the fat burners I take are tested to athletic standards, meaning they are 100% safe…

HELLA 

UnknownBefore I start talking about Hella, I should probably flag that this IS my boyfriend’s product (which is how I came across it in the first place), but I am by no means pimping it for him.

The reason I like Hella is because it doesn’t make me feel shaky or sick like a lot of pre workouts do, it just focuses my training and makes it feel very energetic while I workout. This is probably because it’s 100% natural ingredients.

 The fat burning effects are visible after a few weeks, which again is a rarity, and it’s tested to athletic standards which means it’s a supplement athletes are totally fine to take.

Have a look here if you’re interested: http://www.jhbodyfire.com/products.html


Portion Control and Food Measurements


Last week I received an Instagram comment from a girl who was desperate to know more about portion control…

This is actually something I’ve been meaning to write about for a while now. My dieting methods (calorie counting, macro splitting within said calorie count and carb cycling) are extremely advanced and honestly do NOT need to be done in order to get results. 

I personally exercise these methods because I have been progressing my body over the course of 3 years now, and I am constantly researching, learning and practising new methods as part of my job.

I am my own fitness guinea pig, and my methods are things that I try, respond well to, and am able to put into practice at the right times, over the right periods, for the right reasons.

For example, I would NEVER count calories, measure my food, carb cycle or avoid cheats if I didn’t have scary photo-shoots coming up. I would be on a completely different and a much simpler eating plan, consisting of clean foods in macronutrient balanced portions. 

So, without further ado, here is what I would do if I wasn’t getting 100% naked 100% of the time, and what I recommend my clients do:

ALL FOOD SHOULD BE 100% CLEAN – aka all natural

BREAKFAST

It’s totally true what they say, breakfast really IS your most important meal of the day, and what you choose is actually more important than people think.

You ideally want a CLEAN starchy carb for energy release throughout the day, and a protein source if you train.

If fat loss if your goal, I would recommend 20 minutes of fasted cardio before breakfast, but if that’s not possible for you DON’T PANIC! Just do your cardio as HIIT (high intensity interval training) later in the day (AFTER weights if you lift).

  • Small/Big bowl of oats – Portion size depending on gender/goals – Sprinkle with cinnamon to sweeten, or if you lift, throw in a scoop of protein powder
  • 2-4 eggs with 1-2 slice wholemeal toast – Portion size depending on gender/goals
  • 1 pot Greek yoghurt with 1 banana

 

LUNCH

You want to keep ALL your meals protein based, with a load of veg for fibre. Additions such as fats and clean starchy carbs should be dependent on training and goals. For example, if you’re lifting that day, have a small amount of clean starchy carb like brown rice or sweet potato in your pre and post workout meals. If you’re not, stick to fats for energy like nuts, eggs or avocado.

  • 1-2 portions of any lean protein source (such as 1-2 chicken breasts) – Portion size depending on gender / goals
  • WITH…
  • 2 LARGE handfuls any veg
  • WITH…
  • A small amount of clean starchy carb (brown rice, sweet potato etc) OR fat (egg, nuts, avocado)

 

DINNER

You want to keep ALL your meals protein based, with a load of veg for fibre. Additions such as fats and clean starchy carbs should be dependent on training and goals. For example, if you’re lifting that day, have a small amount of clean starchy carb like brown rice or sweet potato in your pre and post workout meals. If you’re not, stick to fats for energy like nuts, eggs or avocado.

  • 1-2 portions of any lean protein source (such as 1-2 chicken breasts) – Portion size depending on gender / goals
  • WITH…
  • 2 LARGE handfuls any veg
  • WITH…
  • A small amount of clean starchy carb (brown rice, sweet potato etc) OR fat (egg, nuts, avocado)

 

LUNCH/DINNER ADDITIONS

It’s a huge myth that eating clean is boring eats. Look, it IS hard to turn down the junk food every now and then, OBVIOUSLY, but your actual meals can be great if you want them to be! Soups, stews, roast dinners, stir frys, currys…same old meals just without the crap!

  • Lemon is a great natural fat burner and squeezed on chicken or fish will give an added kick
  • Tobasco is also a great fat burner that adds a kick
  • Herbs and spices, any and all. Cajun is one of my favourites, as is cinnamon to sweeten things up a bit
  • Greek yoghurt is a great replacement for creams
  • Chopped tinned tomatoes are a great idea if you like more tomato based sauces
  • Soy sauce and/or sesame seed oil will make your protein and veg into an instant stir fry
  • Homemade stocks are a great idea if you like your soups and stews

IT DOESN’T HAVE TO BE BORING!

 

SNACKS

You can have 2 snacks a day:

  • Mid morning
  • Mid afternoon

Try to keep it protein based (Greek yoghurt snack pot or lean meat like a snack-pack of chicken), but if you are feeling energy zonked have a small piece of fruit OR some fats (handful nuts, half avocado, 1 boiled egg etc).

 

DRINKS

Drink water all day every day.

Green tea is a great option.

Coffee and tea are fine but stay away from sugar.

STAY AWAY FROM FIZZY DRINKS, FRUIT JUICE AND ALCOHOL

 

Above all else, TRUST YOUR INSTINCTS! You already KNOW if a portion looks too big or too small. A chicken breast, some veg and a small addition of brown rice is perfect if you’re trying to lose, but probably on the small side if you’re trying to gain muscle. And always remember to factor your training into the equation.

There will be a new download plan on the site soon that will go into much more detail when it comes to measurements, macro timing and training for your goals, so do keep an eye out. In the meantime, this is a GREAT place to start!