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The weight loss and fitness testimonials presented apply only to the individuals depicted, cannot be guaranteed, and should not be considered typical. Every testimonial on this website is from a real Fit Body Boot Camp UK LTD customer who used the programs, and/or workouts and nutrition advice listed on the website. No one was paid for a testimonial or endorsement. Before and after photos were not retouched or altered. Results (weight, body fat percentage, circumference measurements, etc) were self-reported by the customer and therefore cannot be confirmed. Errors could have been made in reported weight and body composition numbers. You should assume that featured results are not typical.
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You should assume that any results shown in testimonials, advertisements, stories, blog posts, articles, forums or anywhere else on this site or our associated websites are not typical. Typical weight loss is 1 to 2 pounds per week when someone consistently follows a nutrition and exercise program according to best practice guidelines. If one does not follow the program as suggested, no results should be expected. Results may vary from person to person based on body size and other factors. In overweight or obese individuals, weight loss of up to 1% of total bodyweight per month is more common. Faster weight loss in the first 2 weeks is common but usually represents water weight loss, not body fat. Faster fat loss is possible, but not likely. Fit Body Boot Camp LTD Workout Programs endorse a healthy lifestyle program and a long term approach to body fat reduction, strength gain and functional conditioning. Any dramatic body transformations will take dietary discipline and hard physical work.
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Kick-Start Fat Loss with Coffee?
Everyone loves a good cup of Joe.
Whether your caffeinated beverage of choice is a basic filter coffee, a latte with full fat milk, or some fancy blend from the far-flung Ethiopian rainforest, drip-fed through a filter for 30 minutes, the whole nation is caffeine crazy.
But when it comes to fat loss, the coffee debate is up in the air.
Coffee and Fat Loss
For some reason, many women have got it into their heads that they need to cut coffee out of their plans to lose weight.
Who knows why this is.
Perhaps it’s due to the guidelines of many detox and cleansing diets, that promote getting energy naturally, rather than relying on a drug for it.
While there may be some truth or logic in that, cutting caffeine certainly isn’t necessary. In fact, when you look at the science and literature, caffeine is likely beneficial (or at worst, neutral) when you’re trying to lose weight and cut body fat, as it has a small thermogenic effect – i.e. it speeds up your metabolism.
Recently however, a new coffee craze is sweeping the diet industry.
This coffee sounds bizarre, and certainly splits opinions.
Some decry it a fat loss faux pas, while others rave about the benefits drinking this highbrow blend can have on your energy levels, your waistline, and your results.
Introducing Bulletproof Coffee
Bulletproof coffee is just 2 ingredients –
While many different variations have been produced (including substituting or adding butter into the mix) the original combo is just these two.
You’re probably wondering what on earth could be the benefit of adding coconut oil (which is extremely high in fat) into your coffee would be.
Surprisingly, there are a few potential advantages.
Coconut oil is made predominantly from saturated fat. It’s not your usual type of saturated fat though, as it contains Medium Chain Triglycerides, or MCTs.
It is believed that these MCTs are treated slightly differently to the more common long and short chain fatty acids, as, instead of being readily stored, MCTs are far better utilised for instant energy.
In that respect, they’re not too dissimilar to a fast acting carbohydrate, meaning as you ingest them and they hit your blood stream, they convert almost immediately to usable energy, and you’re therefore less likely to get fat eating coconut oil than you would other fats such as from dairy, meat products, or nuts and seeds.
Have you ever noticed that you often feel pretty full after eating a high fat meal?
Perhaps particularly in comparison to a high carb one?
If not, try it –
One day, have, say, 100 calories from a couple of rice cakes and note down how you feel in terms of hunger and energy 30 minutes and 60 minutes later.
The next day, have 50 calories from a rice cake, and 50 calories from coconut oil (or another fat such as butter) and make the same notations.
Chances are, you’ll feel much more satisfied, much more alert, and be able to maintain concentration for longer on day 2.
This is because fats slow digestion, so that satiety hangs around, and you don’t experience nearly as many cravings.
This is a huge potential benefit of bulletproof coffee.
You may well start your day right now with a plain coffee, but then feel hungry just an hour or so later, and end up raiding the vending machine. Just a small blob of coconut oil in that coffee though, and you’ll feel much fuller, which will lead to a lower calorie consumption later in the day.
A Word of Warning
Here’s where bulletproof coffee can come a cropper.
Because of the high calorie content of coconut oil (around 115 calories per tablespoon) you do need to be careful how much you consume.
It doesn’t matter that the MCTs have numerous health benefits, or that coconut is a good fat – if you over-consume calories, you’ll still gain weight.
It’s for that reason that if you do decide to start downing bulletproof coffees, you must keep track of how many calories you’re getting from them and ensure you’re not consuming too many, which may mean reducing calories from elsewhere in your diet.
Should You Go Bulletproof?
If your current morning beverage of choice is a high-calorie, high-sugar, caffeine-filled affair (think drinks like a caramel latte, frappuccino, macchiato, or even a white coffee with several sugars) then you’d undoubtedly see the benefit of switching to bulletproof.
Likewise, if you get carb cravings mid morning, try lowering your carb intake at breakfast, and adding a little coconut oil to your coffee instead – you’ll feel much fuller and have fewer cravings.
Whatever you decide to do, make sure that you’re still progressing towards your goals.
If you’re dropping weight, but struggling with energy and focus, or getting killer cravings, it’s definitely worth giving bulletproof coffee a shot.
If, however, you’re feeling fine with where you’re at, you may well not need it. If you do decide to make the switch though, keep an eye on those calories, and perhaps cut your afternoon almonds, or your pre-bed peanut butter in favor of your new kick-ass coffee.
101 Ways to Get Back in Shape
1. Walk to work
2. Get off the bus/ train/ tube one stop earlier
3. Take the stairs instead of the lift
4. Go for a stroll around the local park in your lunch break
5. Get up from your chair to talk to colleagues, rather than sending an email or picking up the phone.
6. Stand up every 30 minutes.
7. Stretch every 60 minutes.
8. Perform mobility drills once in the morning and once in the afternoon.
These could be things like bird-dogs, scapula wall slides, groiners, or even pushups and squats. Okay, you might not be able to do a lot in your suit, but you can always do something.
9. Invest in a standing desk.
10. Take a bathroom breaker whenever your smoking colleagues take a cigarette break.
11.. Get up 10 minutes earlier.
12. Head out for a walk down the street as soon as you get up.
13. Walk to get the paper or a pint of milk rather than driving.
13. Do manual chores, such as working on your car.
14. Mow the lawn or do some gardening.
15. Give up Saturday afternoons in front of the TV and go bowling instead.
16. Take your partner out dancing rather than sitting in watching X Factor.
…Or something that will make you both sweat 😉
17. Go for a swim at a local hotel, then treat yourself to a massage afterwards.
18. Hit the shops – retail therapy burns a surprising number of calories.
19. If you’re going out for a meal, pick somewhere with diet-friendly options.
20. Keep the alcohol to social situations only.
21. When at home, drink water stay away from the sugary drinks!
22. If you’re thinking of getting a takeaway, make one yourself instead – either way it will take 30 minutes….
23. Off to the gym? Take a protein bar, don’t grab chocs or sweats before or after!
At the Gym
24. Stop all low-intensity cardio
25. Focus on HIIT (high intensity interval training) instead
26. Better yet, do weights mixed with HIIT
27. Keep the workouts to around 30 minutes!
This is so you intensity is high enough to get results!
28. Make free-weight compound moves the mainstay in your program.
29. Learn how to squat.
30. And deadlift.
31. Lift heavy – mainly in the 6-12 rep range.
32. Always train hard.
33. Stop 1 rep short of failure on every set.
You don’t have to annihilate your muscles all the time – you want to work with intensity, but not risk injury.
34. If you’re not sure what to do, invest in a few sessions with a good quality trainer.
Or come to Fit Body Boot Camp 🙂
35. Find a workout plan … and stick to it.
36. Perform a dynamic warm-up before you train.
37. And a cool-down when you’re done.
38. Train at least twice a week (if not 3 or 4 times.)
39. Give yourself one full day to recover.
40. Learn how to use kettlebells.
41. And sleds and prowlers.
In the Kitchen
42. Use low-calorie sauces and condiments.
43. Soy sauce, hot sauce, and fresh homemade tomato sauce are all better than pre-made versions.
44. Jazz up your foods with herbs and spices.
45. Pick MOSTLY lean meats
46. Eat oily fish 2-3 times per week
47. Have veggies with every meal
48. Have 2-3 pieces of fruit per day
49. Trim fat off meat.
50. Try to cut down on processed foods.
51. Ditto on sugar.
52. Start each meal with a salad.
53. Measure out oil and better when cooking.
54. Eat slowly and mindfully.
55. Chew your food and avoid eating in front of the TV
56. Allow yourself 1 to 2 meals per week to eat a little of what you fancy.
57. Limit the salt you add to food – it makes you crave more.
58. Find lower-calorie versions of your favourite dishes.
Foods like low-fat cheese, venison or turkey sausages, and frozen yoghurt are all better alternatives to regular cheese, pork sausages and ice cream.
59. learn to bake higher-protein, lower-calorie delicious goodies.
60. Write down ALL your goals.
61. Do this in your diary, and on post-it notes too.
62. Stick these post-it notes all around the house.
63. And in your car.
64. And at the office.
65. Tell as many people as you can about them.
66. Give yourself 1 small goal each week.
67. Focus on daily habits.
Too many folk try to change everything at once – why not start with something you can easily do, such as eating at least 20 grams of protein at breakfast, or taking a 15-minute walk at lunch.
68. Put a picture of your ideal physique on your fridge.
69. Find an accountability partner.
70. Don’t beat yourself up if you fall off the wagon.
71. But don’t go easy if you know you’re going off plan.
72. Take a multivitamin every day
73. Ditto on a fish oil.
74. Better yet, take 2 to 3 grams.
75. Book a sports massage at least once a month.
76. Learn to meditate. ( Free down load on the app store – Head space AMAZING )
77. Incorporate 20-minute power naps into your day.
78. Go to bed earlier.
79. Make sure your room is cool, and as dark as possible.
80. Get up as soon as your alarm goes off.
81. Buy a foam roller and use it every day.
82. Stretch your tight muscles every evening before bed.
83. Get to know what your tight muscles are.
Hint: For most office workers, these will be the pecs, neck, hip flexors and hamstrings.
84. If you have more than 3 caffeinated drinks every day, cut back.
85. Drink herbal teas once it’s past 5pm.
86. Try a yoga class.
87. Take up a sport.
Hints and Hacks
88. STOP counting calories and look at portion sizes instead! ( See picture )
89. Get a pedometer app and track your steps.
90. Give yourself an end-date to achieve your goal by.
91. Weigh yourself a couple of times per week.
92. Take an average of these weigh-ins, and don’t panic if they fluctuate.
93. Realise that weight isn’t the be all and end all.
94. You should also take progress photos.
95. And measurements.
96. Monitor how your clothes fit.
97. Use these 3 to determine how you’re getting on.
98. Buy a digital weighing scale for foods like cereals, rice and pasta.
99. When drinking alcohol, moderation is the best option.
100. Always put safety and long-term results first.
101…. Have Fun!
Getting in shape should be fun – so make sure it is.
The 2 Supplements You NEED to Take for Fat Loss
Think diet is all you need to lose fat and get leaner?
There’s another component that’s absolutely crucial too.
Actually, best make that another two components, as we can’t forget training.
Most people think diet nutrition and exercise are all you need to lose fat as fast as possible, and maintain optimal health, but there’s one final part of the puzzle, that, if missing, can slow down your progress …
Folk tend to have two completely differing views over supplementation.
One group feel that supplements are the devil’s work, and that there’s never any need to add any type of pill or powder to your diet, while at the other end of the spectrum, you have the pro-supplement crowd, who will experiment with anything and everything in the hope of gaining a slight advantage.
The best approach is actually somewhere in the middle.
There are a hell of a lot of supplements out there, that quite frankly, suck!
They’re little more than snake oil or magic beans.
But then there are those supplements that really do work.
Sure, they won’t do anything unless your diet and training is on point, but if you want to speed things on a bit, feel ace when dieting, and get absolute optimal results, these two supplements need to be in your arsenal.
#1 – Going Green
Superstar supplement number 1 is a greens drink.
“What is a greens drink?” I hear you ask.
They can vary in their ingredients, but typically will contain a number of ingredients, including (though not limited to) –
Your RDA of vitamins and minerals
Greens drinks usually come in powdered form, so you can drink them on their own (often not recommended due to taste reasons!) or mix them into a protein shake, or blend into a smoothies.
You could well be thinking –
“But I eat loads of fruits and vegetables, why would I need a greens drink?”
Chances are, you might not need on, but this is when a little phrase I like to use known as “covering your bases” comes in.
You may well eat plenty of nutrient-dense foods, but do you actually know that you’re reaching your recommended daily allowance of vitamins and minerals every day?
Additionally, when you’re dieting, and you’re eating fewer calories, it becomes difficult to get everything you need from food alone.
Plus, the fibre content in your greens drink can be a godsend for helping you feel full and satiated.
If you’ve got a little cash to spare and are looking for a fat-fighting supplement, you really can’t go wrong investing in a greens drink.
#2 – It’s All A Little Fishy
Supplement powerhouse number two is a fish oil.
Fish oils are essential fatty acids known as omega-3s (namely the EFAs – eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).)
It might seem a little backward – consuming MORE fat when you’re trying to lose fat.
But body fat and dietary fat are entirely different things, and actually, increasing your intake of omega-3 fats can speed up your progress, provided you stay within your calorie goals every day.
Fish oils are known to be highly anti-inflammatory, so play a big role in maintaining general wellbeing, as well as aiding with joint health and recovery. Not just that, but a higher intake of oily fish has also been linked with longer life expectancies and lower rates of disease.
Just check out Asian and Mediterranean populations – those dudes live rich, happy lives for much longer than us Brits, or our American counterparts!
Another hidden benefit of fish oils that many folk often forget is the impact they can have on your training.
To lose fat, you have to be in a calorie deficit, which means you consume fewer calories than you burn. This has a detrimental effect on your recovery, as your muscles don’t get all the fuel and nutrients they need to perform optimally, and recovery and growth is compromised, which can lead to excessive inflammation and DOMS.
Fish oils however, while not completely eradicating this, can certainly help reduce it.
Just anecdotally, I’ve been amazed at the reports from my clients on how they just feel so much better, livelier, and have more energy going into workouts when introducing fish oils into their regime.
Building Your Base
The good news about both greens drinks and fish oils is that they’re relatively inexpensive, and don’t require any whacky, crazy, complicated dosages or protocols.
Get your hands on a greens drink that contains 100% of your RDAs for all the vitamins and minerals, as well as a couple of grams of fiber and minimal sugar, and take 1 serving every day.
This works best at breakfast, as you often feel a surge of energy after drinking. It could well be a placebo effect, but hey – who’s going to argue against the power of the placebo!?
As for your fish oil, you could skip this … if you eat oily fish every day.
But I’m guessing you don’t.
Buy a high-quality fish oil (that means an omega-3 capsule, tablet or liquid, not an omega-3/6/9 combo or cod liver oil) and take 2 to 3 grams every day.
Will these supplements alone give you a shredded six pack?
Will they make you feel better, reduce soreness, improve recovery and potentially speed up your fat loss?
So to me, that’s worth a small investment, especially if you’d been considering wasting your cash on raspberry ketones or acai berries instead!
Here is where you can purchase fish oils and greens drinks
Pick up any health and fitness magazine in your local newsagent, and you’re bound to see it …
Or maybe you’ve seen our famous 6 week transformation
“Insane 6-Week Transformation”
“6-Pack in 6 Weeks”
“40-Day Body Fat Blitz”
It seems that 6-week transformations, and programs that deliver rapid results are all the rage at the moment. Never mind sustainability and taking things steady – we want results … and we want them now.
You can even flick through your Facebook feed or your Instagram and see photos from fitness professionals and general public alike, detailing these crazy changes in body composition.
It’s all well and good, and if you can get these quick results, then what’s the issue?
Well, there are actually two issues at play here …
#1 These Programs Aren’t Sustainable
The most common way people get these types of “can’t believe your eyes” results is to spend hour upon hour in the gym.
We’re talking twice-daily cardio sessions, weights at least once a day, with extra activity such as walking on top.
Come the end of 6 weeks, they might look good, but how do they feel? I’d wager pretty damn terrible.
#2 – The Cost
There are two types of cost here – monetary cost and a time/ effort cost.
It’s almost guaranteed that if you’re looking at a transformation in Men’s Health, Women’s Fitness, or Cosmo, that the magazine has paid for the dieter to have a personal trainer, a personal chef, and probably a lifestyle coach too.
Can you afford that?
You’re probably looking at £50 a session for PT, to have all your meals prepared for a week (even just by a company, not your own chef) is around £25 per day. So even if you skip the life coach, that’s going to be well over £300 per week if you’re having a few training sessions.
Then, if you can’t afford this outlay, you have to do it yourself, which means more work, more time, more effort and more stress.
Either way, you can’t sustain the results.
You might get your abs to pop through a little, or drop 20 pounds, but come the end of the transformation, you’re either broke, or so tired and exhausted, that you give up, go back to old ways and take just 3 weeks to be right where you were before.
All this, as depressing as it sounds, doesn’t mean you can’t transform your body and your life in 6 weeks.
Far from it.
All it means is that you need to do it the right way.
That means carefully planning out each individual step –
Looking at your goals and your actions.
Assessing how to make your plan fit around your lifestyle
Pre-empting plateaus and having strategies in place to burst through them
And above all, making sure your drive and motivation remains sky high for the duration.
Think that all sounds like a lot of work?
Fear not, we’ve got your back.
Read on to discover exactly how to create your own perfect 6-week body transformation.
Step 1 – Mastering the Mind-Set
It might seem like a long time, but to truly get the best results possible, it’s not.
You need to keep your head in the game the whole time, which means knuckling down for the duration. However, you also need whatever habits you set to be sustainable for the long-term.
Therefore, it’s vital that you have realistic expectations.
With a dedicated 6 weeks, depending on your starting point, you can drop anywhere from 8 to 20 pounds. (The better shape you’re in already, the less you’ll need to drop.)
If you’re already pretty lean, then you may well be able to get that elusive six-pack over your transformation. If not, then shooting simply for dropping a dress size or jeans size or two, or being able to take your belt buckle down a couple of notches is perfectly acceptable.
Have a goal in mind to drive you forward, but don’t expect to turn into Chris Hemsworth or Elle McPherson if the only exercise you’ve done in the last year is walking to the baker’s.
Basically just know your not going to reach your ultimate goal in 6 weeks!
Step 2 – Goal Setting
As nice as it might be to have this mental image of an Adonis-like body in a month and a half’s time, a far more sensible and productive way to set goals is to have actionable behaviours to achieve.
The physical progress is obviously what you’re striving for, but this can only be achieving by changing habits, and putting in actions.
To do this, you need actionable goals.
Now, if this were a slow and steady process, the best way to attack it would be to give yourself one new habit at a time, crack that over the course of one to two weeks, then add another.
As you’re aiming for rapid results in 6 weeks though, you need to get a little more serious.
Pick at least 5 from the following list, and do each one from day 1 of your transformation –
Track macronutrient intake every day
Track calories every day
Hit a minimum amount of protein every day
Eat a lean protein at every meal
Go for a 30-minute walk every day
Hit the gym for at least 3 weights sessions every week
As above but for cardio/ metabolic workouts
Eat 5+ servings of greens per day
Consume no more than 5 alcoholic drinks each week
Keep starchy carbs to pre- and post-workout only
Avoid all refined carbohydrates – bread, pasta, pastry, crisps, and so on.
Completely cut out calorie-containing beverages (fancy coffees, alcohol, fizzy drinks, fruit juice and so on.)
None of the above are “essentials” and what ones you pick depends on your preferred style of dieting. But when combined, any 5 will lead to fast fat loss.
THE DIET – A Helping Hand
You know that, and I know that.
But counting calories is boring.
It also takes a lot of time, as you have to download an app, check packaging, search for nutrition information, and do a load of maths to work out exactly how much you need to eat.
The good news though, is that you can monitor your calorie intake without a computer, without weighing scales, without your phone, and without spending your life wondering how many grams of fat are in that grande latte you just ordered.
Use your hands.
It sounds bizarre, but this method of calorie counting really works.
This is based on the average woman eating 4 to 5 solid meals per day.
Each meal should contain –
1 serving of protein
1 serving of starch
1 serving of vegetables (or low-sugar fruit)
1 serving of fats
How do you know how much a serving is?
This is the really cool part –
1 serving of protein is the size of your palm
1 serving of starch is the size of your cupped hand
1 serving of vegetables is the size of your fist
1 serving of fats is the size of your thumb
Using this guide, portion control and “calorie counting” is easy.
A meal could be –
1 turkey burger, with 1 serving of sweet potato wedges (cooked in coconut oil as your fat portion) and steamed broccoli.
A serving of low-fat Greek yogurt with oats, blueberries and almonds.
A lean rump steak with brown rice, and sprouts fried in butter.
Chicken breast stir fried with rice noodles, peppers and peanuts.
This guide works great 90% of the time, but there are a few switches you may need to make …
If you’re having a fattier protein (non-lean beef, pork or lamb, full-fat cottage cheese, whole eggs, oily fish, etc.) simply remove the thumb-sized fat serving.
Feel free to substitute your grains portion for an extra two servings of veggies.
Low-carb fruits like berries, melon and plums can count as a veggie, but higher-sugar items such as bananas, mango and pineapple count as grains/starches.
If you’d rather do 3 meals and a couple of snacks, you can do.
A good way to do this is to add an extra veggie serving to each main meal, or stepping up to one-and-a-half cupped hand’s worth of grains, then making both snacks contain a protein serving and either a carb or fat serving.
That really is it.
The beauty of this system is that it’s just so simple, yet by using your hand size, you’re adding much-needed individualisation to your diet, rather than going off a blanket “X many calories per day” diet, that’s doomed to disaster from the start.
I’ve never had a client yet fail to get beach-ready following this.
Try it yourself and see.
Step 4 – The Weights Workouts
There’s no doubt that hitting the weights is going to give you the biggest return on investment when transforming your body.
Weight training is just as good a calorie-burner as traditional cardio, plus it elicits a much larger metabolism boost, and aids with building and maintaining lean muscle mass.
If you’re not sure where to start, a basic full-body workout is a good bet.
Try the following workouts –
Alternate workouts, so in week one you’d do A-B-C and in week 2 you’d do B – C – A, week 3 do C – A – B Week 4 do A-B-C, in week 5 you’d do B – C – A, week 6
Vary the rep ranges too, so in the first of each session you do 4 sets of 5 to 8 reps on each, and second time around you do 3 sets of 10 to 12.
Aim to increase the reps within the ranges, or add weight each session.
Note – if you’re training at home, and can’t perform these strength workouts, simply do an extra metabolic session and an extra cardio session from the following two steps each week instead.
Step 5 – Metabolic Melee
Next up, you need some metabolic conditioning.
Add this workout in twice a week (preferably on a different day to your strength sessions, And you can’t pick one of these workouts! )
Step 6 – (No More) Cardio Confusion
Cardio can be a useful addition to your program, but it certainly takes third place after weight training and metabolic conditioning.
Twice a week, you’ll be adding in a cardio session.
This should be moderate intensity – around an effort level 7 to 8 out of 10. It could be running, cycling, swimming, playing sports, or even a tough hill walk over rugged terrain wearing a rucksack.
Whatever you decide – it needs to have you panting and breaking a sweat.
Step 7 – Diet
As everyone’s calorie requirements and dietary preferences will be different, it’s impossible to give the “perfect diet”. Instead, it’s better to provide you with a template to which you can base your food choices around, and adjust serving sizes to suit your own bodyweight, goals and nutritional requirements.
Something nutrient-dense, and relatively easy to track and adjust as needed would be –
Breakfast – Omelette made with a mix of whole eggs and egg whites, with 3 servings of veggies, or 1 veggie and one fruit, plus whole-grain toast (if calories permit.)
Snack – Greek yoghurt, fromage frais or quark with 1-2 servings of fruit.
Lunch – Wholegrain wraps with chicken or tuna, 2-3 salad items, plus a small serving of nuts or peanut butter, or 1 tbsp. of dressing on the salad.
Snack – Protein bar
Dinner – 1 large serving of lean protein (chicken, turkey white fish or lean red meat) plus 2-4 servings of green veggies, plus 1-2 servings of fat. (A serving is one tablespoon of oil, 1 small portion of nuts, ½ an avocado, 1 slice of cheese, etc.)
Alternatively, you could ditch the added fat, and have a fatty protein source like salmon or lamb instead.
Those on higher calories can also add a serving of starch, or a small pudding (Under 300 calories.)
Step 8 – Adjusting
You need to take regular progress measures throughout your transformation – once a week is probably best. For this you need –
Bodyweight. (Weighed first thing in the morning – it may even be better to take 2 or 3 weigh-ins per week and calculate an average.)
Measurements around your waist, hips and thighs.
Progress photos – from the front, side and back.
How quickly you progress is once again dependent on where you’re starting from.
Already lean? You’ll see slower improvements in all of the above.
Starting out? Your progress will be fairly rapid.
As a rough guide, “good” progress would be –
A bodyweight drop of 1-2% per week
A waist decrease of 1-3% each week
A hip decrease of 1-3% each week
Noticeable picture changes every 2-3 weeks.
The Wrap Up – What to Expect
It can’t be stressed enough that 6 weeks may not be long enough for you to get your dream body.
But that’s not to say you can’t make some serious progress.
If you find you’re not hitting those measures of change from step 8, you can do one of two things –
This is as simple as either knocking 50-150 calories from your allowance if you’re tracking, or maybe getting rid of 1-2 servings of grains or fats if you’re following a meal plan.
Throw in an extra circuit in your metabolic workouts, add 20 minutes of steady state work after your weights sessions, or up your cardio from twice a week to three or four times per week.
The key to a really successful 6-week transformation is making sure you’re aggressive enough to see changes and push you forward to succeed, but also having fun, enjoying the ride, forming habits that last a lifetime, and remembering that you’re doing this to feel good about yourself – not to run your body into the ground and set yourself up for a drastic post-diet rebound.
Here a bunch of recipes we’ve put together you can have on your at home 6 week transformation!
Sick of mopping up puddles of other peoples’ sweat?
Not too keen on waiting hours for equipment,
only to have some arrogant young buck in a
stringer vest ask to “work in” as he busts
out sets with terrible form, in between flexing his biceps in the mirror?
No, I can see why you wouldn’t be.
So how about running then?
A steady jog of an evening could be nice.
But then it’s still Winter.
It’s cold, it’s dark and it’s miserable.
Plus, running really isn’t the best option for fat loss.
In fact, it’s a shortcut to progress plateaus, and beat up joints.
So what’s the solution?
Get Lean, Slim and Fit at Home?
This might sound like one of those fancy,
over-enthusiastic American shopping channel adverts for a home gym system.
But the reality is, you really can burn fat fast at home with minimal equipment.
You’re probably seen bootcamps in your local park – well,
that’s the kind of approach we’re going for here.
These bootcamp-style sessions can be seriously effective for torching calories,
raising your metabolism, and getting you lean without even having to leave your own home.
They use minimal equipment
(in fact, all you need for this is a set of dumbbells,
a resistance band or two, and your own bodyweight.)
Plus, the added advantage of what we have here,
is that you get all the benefits of bootcamp training
without actually having to GO to a bootcamp. That means no sweat,
no mud, and no rain lashing against your face as you try to do burpees in a quagmire.
What’s the Plan?
This workout is designed to run for 7 days.
That doesn’t mean that you can ONLY run it for 7 days,
then have to switch – rather, it serves two purposes.
Firstly, it works really well if you repeat it for up
to a couple of months. Provided you’re gradually trying
to make it tougher (by using more weight, performing more
reps, or taking less rest) your body will still be challenged,
and carry on burning fat.
By setting it up as a 7-day plan though,
it also means you can just slot it in here and
there if you’re away from home for a week and need
something simple to do, if you’re a gym member who
wants a break from your sweatbox, or if your training
just needs a kick to get you going again.
You’ll train hard 4 days per week, and get 2 recovery sessions,
with 1 complete rest day.
Let’s take a closer look.
Here’s how the plan will run –
Monday – Workout A
Tuesday – Workout B
Wednesday – Recovery
Thursday – Workout C
Friday – Workout D
Saturday/ Sunday – 1 recovery workout and 1 complete rest day – your call as to which goes where.
Each session will work your whole body,
utilising a variety of rep ranges, and equipment.
Workouts A and C are largely strength-based,
while B and D are a little higher rep, designed to kick your cardio system into overdrive.
A1) Reverse Dumbbell Lunges – x8 reps each leg
A2) Forward Dumbbell Lunges – x8 reps each leg
A3) Dumbbell Squats – x8 reps each leg
Perform A1, then straight into A2, then straight into A3, before resting
for 2-3 minutes, and repeating twice more.
This letter/number format is the same for all the other routines listed here.
B1) Standing Dumbbell Shoulder Press – x8-10
B2) Double Dumbbell Bent Over Row – x8-10
Perform 4 total rounds
C1) Press-ups (with your feet on a chair if normal press-ups are too easy) – x10-12
C2) Resistance Band Upright Rows – x15-20
Perform 4 total rounds
D1) Dumbbell Curls – x8-10
D2) Close-Grip Press-ups – To Failure
Perform 3 total rounds
Set a timer and perform 30 seconds on each of the following –
A1) Bodyweight squats
A5) Russian Twists
A6) Cross Body Mountain Climbers
Rest 60 seconds and repeat 3 more times.
For the following, perform 10 reps of each, then 20, then 30, then 20,
before finishing with 10.
B1) Alternating high knees to opposite elbow
B2) Squat Thrusts
B3) Toe touches
B4) Lateral Lunges
A1) Dumbbell Thrusters
Perform as many reps as you can in 5 minutes
B1) Dumbbell Press-Up Into Renegade Row – x8-10
B2) Plank – max time
Perform 3 total rounds
C2) Band Pull-aparts
For the above, your goal is to get to 100 press-ups
(either regular ones, on your knees, or a tougher variation.)
Every time you have to take a break, perform 15 pull-aparts.
Ideally, you’ll reach your press-up target in 5 to 10 sets.
D1) Dumbbell Stiff-Legged Deadlifts – x10-12
D2) Turkish Get Up – x5 per side
Perform 3 total rounds.
This workout is based around Tabatas.
A Tabata involves performing as many reps on an exercise as you can in 20 seconds,
taking a 10 second break, then going for 7 more rounds, so the total time for each
is 4 minutes (including rest.)
A1) Step Ups (Do the first 4 rounds with your left leg leading, and the last 4
rounds with the right leg, or alternate round by round.)
B1) Squat to Band Row (Secure your band around a door handle, hold it with arms
out straight, squat down, then row your arms in as you stand up.
C1) Dumbbell swings. Just like a kettlebell swing … but with a dumbbell!
D1) Hand to elbow plank.
Your recovery workouts are all about burning a few extra calories and
keeping you ticking over, while at the same time allowing your body to recuperate and recover.
Try this simple circuit –
A1) BW squat – 12 reps
A2) BW lunges – 8 reps each leg
A3) Press-up (Any variation) – 8 reps
A4) Band row or Face Pull – 12 reps
A5) V-ups – 12 reps
Take 2-3 minutes break, and do 3 more rounds.
Finish up with 10 minutes of static stretching, focusing on your glutes,
pecs, lats, hip flexors, calves, quads and hamstrings.
And there you have it – a quick blitz fat blasting workout with nothing
but a dumbbell, and band and your own bodyweight.
So if your training’s stuck in a rut, you’re fed up of the January gym newbies,
or you just want to take things back to basics – you could do a lot worse than trying this.
Around this time of year, we’re bombarded with adverts for detox diets.
It seems that everyone is juicing, blending and blitzing their fruits and veggies in an attempt to cleanse their system.
People are banning meat, dairy, grains, gluten and added sugars from their diet with the hope of giving their digestive tract a clear out, feeling lighter and healthier, and giving weight loss a kick-start.
Not only that, but supplements are all the rage.
Pills, powders and potions that supposedly aid with the detoxification process.
All this sounds entirely plausible, and you may well be thinking about embarking on such a plan, especially when you’ve seen how friends and family have fared with the same approach.
Don’t do anything before you read this.
Your typical detox is not only worthless (not to mention hideous to follow) it may actually be harming you.
Instead, browse on to find out how to really give your body an effective detox to burn fat, feel better and get 2015 off to a great start over the next 7 days.
The Myth of Detoxing
Your body is pretty fantastic at detoxifying itself.
If you have healthy, functioning kidneys, liver and skin, it’s a pretty safe bet that your digestive system is working just fine, and you have absolutely no need to “cleanse” yourself.
This means, fortunately, that you can forget about such extreme detox approaches as living off fruit and vegetable smoothies, or meal replacement shakes.
This can only do one thing – make you miserable hungry as hell!
Even if you do stay the course, be that 3 days, 7 days, or a month, at some point you have to go back to eating “normally” and when this happens, the only thing you want to do is binge on all the foods you’ve been deprived of.
You might lose weight during your detox, but as soon as you eat real food again, you simply can’t stop, and before you know it, you’ve piled back on every pound you lost (and more) and feel worse than you did before starting.
Not here though.
See, the one benefit of detoxing on these extreme plans is that it does aid weight loss, and increases your intake of nutrient-dense foods (i.e. fruits and vegetables.) And these are both big advantages, and something many of us should be doing.
The good news is, however, that with this 7-day plan, you can get these benefits without the horrors of a typical detox.
The Detoxing Rules
Rather than a long list of foods you can’t eat, or a minuscule list of “approved” foods, this 7-day detox has a big list of tasty, healthy foods that you can eat at any meal, and suggestions on those foods you may wish to cut down on or avoid.
Here are the ground rules –
Eat 4 to 5 meals per day.
Every time you eat it should be a meal, not a snack. That means sitting down at a table to eat, and savouring your food.
Each meal needs a source of lean protein.
It also needs at least 2 servings of veggies (more is better too.)
You can consume 3 pieces of fruit per day.
Add a small serving of healthy fat (or switch your lean protein for a fatty one) to each meal.
Limit your consumption of grains, dairy, alcohol, added sugar and artificial ingredients.
Buy foods as close to their natural state as you can, and get the best your budget allows for.
Small amounts of dairy are okay in the form of cream, butter and cheese.
Sample Foods List
Chicken breast, turkey breast, extra lean cuts of beef and pork, all shellfish, white fish such as cod, tuna and haddock, egg whites, protein powder, venison, buffalo, ostrich, organ meat (liver, kidneys, etc.) elk.
Oily fish (salmon, mackerel, sardines, etc.) fattier cuts of beef and pork, lamb, whole eggs.
Any are fine. Avoid starches such as potatoes, sweet potatoes and parsnips, but aside from that, most are fine. Aim to include as wide a variety as possible, and get a variety of colours.
Low-sugar fruits work best, so think berries, nectarines, apples, melon and so on. Fruits like bananas, pineapple and mango are okay, but are higher in sugar and calories. Dried fruit and fruit juice should be avoided.
All kinds of nut (Brazils, almonds, macadamias, walnuts, etc.) peanut/ almond/ cashew butter, olives and olive oil, avocado, grass-fed butter, coconut oil, nut oils.
This type of diet certainly does not have to be boring or mundane.
Heck, it’s actually enjoyable!
Check out a 2-day meal plan:
4 whole eggs, poached, served on a bed of spinach with a side of mushrooms and a bowl of blueberries.
1 large chicken breast with a huge mixed salad (lettuce, cucumber, spring onion, tomatoes and carrot) with 1 chopped avocado.
10 oz sirloin steak cooked in 1 tbsp butter with broccoli, asparagus and mange tout.
Protein pudding, made by blending 1 scoop of whey protein powder, frozen berries, almond milk and 2 tbsps heavy cream.
Frittata made with 5 egg whites, 2 whole eggs and a sprinkling of goat cheese, plus courgette and onion.
Chilli made with turkey thigh mince, tomatoes, peppers, carrot and chillies, served on a bed of cauliflower mash.
Aubergines stuffed with lamb mince, accompanied by oven roasted kale chips with coconut oil.
Chicken “wraps” – chicken breast served inside large cos lettuce leaves, with a dressing made from olive oil, mustard and chillies, sprinkled with a little grated cheese.
The Wrap Up
Run this style of eating for 7 days and then gradually reintroduce other healthy foods into your diet.
This could be in the form of a little dairy here and there, the odd serving of grains, or starchy vegetables.
The golden rule with all this is to eat until you’re satisfied. There’s no need to go hungry, but likewise, you can’t pile up your plate 5 times a day and expect to get the same benefits.
A handy “pro tip” is to make the most of seasonings, herbs and spices to jazz up your food.
And there you have it – a detox diet that doesn’t make you feel like garbage, force you to rely on fake foods, and actually lets you live your life while feeling healthier and torching the pounds.
When it comes to getting lean and torching fat, certain foods outdo others.
It isn’t necessarily the case that particular foods have any special effect, or will automatically force you to lose fat, whereas others will stop fat loss, or even trigger fat gain.
Rather, some foods are far more filling for the number of calories they contain.
You could get 500 calories from a small bag of chips and a small chocolate milkshake for instance, or you could get the same number of calories from a huge bowl of salad with a grilled salmon fillet, served alongside a couple of pieces of fruit.
Which one’s going to keep you fuller?
The second one, right?
Hence, that’s going to be the better choice when dieting.
Plus, we have the fact that foods higher in protein and fibre, and lower in sugar also aid hunger issues, so eat more of these, and you’ll feel satisfied and satiated, and experience fewer cravings.
With that in mind, let’s look at the top 10 fat loss foods.
It’s a bit of a cliché to start an article like this with a lean protein source, but in this instance, you can’t get much better than a lean steak for a fat loss food.
With a high protein content, zero carbohydrate and some (but not too much) fat, a lean cut of steak such as rump, sirloin or fillet is the ideal addition to any fat loss meal.
Egg whites might be a bit “1980s low-fat phase” or pure bodybuilder-style, but like lean steak, they’re a virtually zero fat protein source.
There’s absolutely nothing wrong with whole eggs (and in actual fact, the yolk has a number of benefits) but the white contains fewer calories per gram.
This means you can save extra calories and eat more peanut butter – and that’s a win in anyone’s book.
Like salmon, mackerel, pilchards and bream?
Good news – oily fish has a whole host of advantages.
Once again, the protein content aids satiety, muscle growth and preservation, plus the heart healthy omega-3 fats are continuously linked with boosting fat loss. You can get these benefits from a fish oil supplement too, but eating oily fish is a much tastier (not to mention protein-packed) way to get your omega-3s.
Aim for 3 to 4 servings of oily fish each week.
Protein powder is often looked upon by the general public as a muscle-building supplement, but actually, it’s far more appropriate when losing fat.
Getting insufficient protein is a big issue many people face when dieting, and a massive mistake that’s sure to sabotage your progress.
With so many tasty protein sources available (such as the three above, as well as poultry, game, and low-fat dairy products such as yoghurt and quark) it should be easy to get ample protein, but people still struggle.
Therefore, a protein powder is a lifesaver.
Get a basic whey or casein protein and use as much as needed to reach your protein goals if you’re having trouble meeting this through food alone.
Protein powder is also a useful addition for smoothies, and making puddings or even baking with.
Want baked potato but can’t quite spare the carbs for it?
How about sweet potato fries, but worried that they’re still a little too high in calories?
Enter the butternut squash.
Along with other root vegetables like swede, squash is lower in calories per gram than potatoes, yet tastes just as good and works brilliantly for frying, baking and mashing.
Anything you can do with a potato, you can do with a squash – and get more food for your calorie buck.
Fruit has been a little unfairly demonised in the recent low-carb craze, when in actual fact, it’s a perfectly healthy, nutrient-dense food.
That being said, some fruits – bananas, mango, raisins and pineapple for instance – are fairly high in sugar and calories, which means they’re easy to over-eat.
So if you want something sweet and fruity that’s a lot lower in calories, berries are your best bet.
Try blueberries in your morning oats, blitz blackberries into a protein smoothie, add raspberries to cottage cheese, or spice up your salads with strawberries and balsamic vinegar.
Another low-calorie substitute here.
Almond milk has a lower carb count than regular milk, and has a small, but significant dose of healthy fats in it too.
Plus, if you are lactose intolerant, then almond milk is fields ahead of other milk alternatives such as soy, hemp and rice milks.
Okay, so “green vegetables” isn’t one particular food, but in a fat loss phase, it’s almost impossible to eat too many veggies.
Seeing as they’re so ridiculously low in calories for how much you can eat, and they contain fibre (of which your body only actually absorbs and digests around half the calories) green veggies should be a staple in your diet.
Aim for a very minimum of 4 servings per day (more if you can manage) and stick with broccoli, cauliflower, courgette, spinach, kale, green beans, cabbage and others that aren’t quite so green, such as peppers, mushrooms and onions.
In the cereal stakes, oats come head and shoulders above the rest.
Once again, this comes down to the volume issue. You can have a big old bowl of oats for just 30 grams of carbs, whereas 30 grams of carbs from Frosties, Coco Pops or Golden Nuggets is barely enough to fill a thimble.
Oh – and you get a huge fibre boost with the oats.
This often forgotten protein source is a valuable one to have at your disposal.
It makes a great alternative to cereals at breakfast, acts as a hunger-busting morning or afternoon snack, and makes an awesome “pudding” when mixed with protein powder, fruit, or even a little dark chocolate.
Look for one with no added sugar (it shouldn’t have more than 8g of sugar per 100g) and start experimenting for fancy new ways to hit your protein intake..
This is by no means a comprehensive list, and it was a hard task picking what to choose and what to leave out.
The bottom line is that your diet needs to be calorie-controlled, high in protein, high in fibre and contain plenty of nutrient-dense foods, such as the ones above.
Aim for a variety of food choices, and make your diet as tasty and enjoyable as possible.
Want to try boot camp for 21 days for £21? Fill in the form below and were book you in for your first session!
We will give you a 21 day meal plan and show you how many calories you need to burn fat while you workout with us!
You might be interested in joining a gym.
When I say GYM…you think big hairy grunting men in
the corner doing weights right?
I am here to talk about the Treadmill…
When you hit the gym on the holy quest of fat loss,
determined to get a lean, defined physique, their first port of call is cardio.
We’ve all been there – we think that to torch the most calories,
burn the greatest amount of fat and drop pounds, we need to hammer the CV.
We’re talking jogging, cycling, the rowing machine, the stepper,
or maybe even an aerobics or Zumba class.
This method, however, of prioritising cardio, is not only ineffective,
and a waste of your gym time, it could actually be hurting your progress.
And, if the treadmill is your poison of choice,
then you’re probably getting nowhere. (In a literal sense as well as a metaphorical one!)
The Trouble with Treadmills ……
And any traditional steady state cardio come to that,
is that they’re just not that effective for getting you leaner.
Sure, you do burn calories by knocking out hour upon hour of steady CV,
which in theory helps you drop pounds, but really,
your gym time could be spent in a much more productive manner.
The main reason for this is due to adaptation.
When you start running, it probably feels pretty difficult.
You may struggle to run for much more than a minute at a time,
and it could take you 12 to 15 minutes just to clear a mile.
However, you get pretty efficient, pretty quickly.
This might sound beneficial, but here’s the issue – to keep challenging your body,
keep burning calories, and keep making changes to your physique, you either have to
go harder, or go for longer.
Going with the second option means that over time,
you’ll end up having to run for well over an hour to
get any kind of decent calorie burn, as your body becomes so efficient at running.
As for the “go harder” option….
How many runners at the gym do you see REALLY making an effort and breaking a sweat?
Answer: Not many.
It’s All About the Metabolism
The other issue with running is that it just doesn’t provide much in the way of a
Weight training, while no superior in terms of calories burned per session,
has an incredible effect on your metabolic rate, by raising it for 24 to 48
hours post workout, as your body ramps up its level of oxygen consumption,
which brings about an increased calorie burn.
You get none of that.
The above potential treadmill problems could actually be applied to
pretty much any form of steady state cardio, so what about the treadmill in particular?
Why could this be far from a fat loss friend, and more a fat loss foe?
One of the main reasons to stay away from the treadmill is injury.
Running (especially on a treadmill) puts a huge amount of strain through your knees,
hip and ankle joints, which in turn can lead to injuries not only through the lower body,
but through the back and torso too.
Each step you take on a treadmill puts around 9 times your own bodyweight
in force through your joints.
Over time, this can add up, and even with perfect technique,
you may find yourself succumbing to shin splints, medial and
lateral co-ligament injuries, meniscus issues, hip flexor tendonitis,
or any other of the cornucopia of ailments that affect runners all over
the world on a daily basis.
Most folk don’t run with great technique either –
choosing to strike heavily with the heel, rather than using more of a mid-foot
or forefoot strike.
As a side note – if you HAVE to run for any reason,
it’s worth hiring a coach for a few sessions to teach you how to run properly,
as there’s a lot more to it than just putting one foot in front of the other and
What About Those Guns?
The treadmill completely neglects your upper body.
You might be sitting here, reading this, thinking –
“I don’t care about my upper-body.
I don’t want big muscles.
All I want to do is lose weight – I’ll worry about my chest, back and arms later.”
Fair enough – but here’s the huge problem with that –
While plodding away on the treadmill every session may burn off some of
those excess calories, (even if, as discussed, it’s not an effective way to do it,)
if you ONLY run or use the treadmill, you might get leaner, but you’ll end up looking
skinny, strung out, and with no definition whatsoever.
Your arms and torso might drop some fat, but they certainly won’t look impressive or toned.
Plus, as mentioned briefly, by not lifting weights, you’re missing out
massively on the metabolic effect
(known as EPOC – Excessive Post-exercise Oxygen Consumption)
It brings with it a massive rise in metabolic rate and calorie burn.
I don’t know about you, but that sounds like a good thing to me?
Unless you’re sprinting away like your life depends on it,
or you’re being chased by a mad axe murder, it probably
takes you a little while to start breathing hard and
actually feeling like you’re working on a treadmill.
And for any appreciable calorie burn or metabolic effect we’re
looking at a good 45 plus minutes on our least favourite machine.
Say you run for an hour a time, and then want to get in some core work,
maybe a little more cardio, perhaps some bodyweight moves and stretching,
you’re looking at close on 2 hours in the gym.
YOU DONT HAVE 2 HOURS RIGHT!?
3-4 times a week, and that’s a lot of gym time!
A lot of time away from your family, missing out on social events,
and feeling like you’re spending more time with a bunch of sweaty strangers
than you do at home.
For the same calorie burn, and for better results in terms of metabolic rates,
fat loss, physique improvement and definition, you could hit the weights instead.
There’s no reason why weights can’t work your cardio system as well as your muscles either.
Ditch the Treadmill, Do This Instead
Want to save yourself time?
Stop getting those annoying, persistent injuries? and actually look good?
Rather than feeling like you’re spinning your wheels in the gym?
Then try the following.
It’s a simple bodyweight and dumbbell workout that will take 30-40 minutes,
give you the same calorie burn as an hour on the treadmill,
but hit your muscles much harder, get that EPOC into overdrive,
and guarantees better results than wasting your time on that big, shiny human conveyor belt.
Dumbbell Lunges (do each leg individually)
Double Dumbbell Bent Over Row
Perform each of the above for 30 seconds, rest 90 seconds, and go 3-4 times.
Dumbbell Clean and Press
Double Dumbbell Squats
Chin-Ups (Use a band to assist if needs be)
Perform 1 rep of each, then 2 reps, then 3 reps and so on until you hit 10.
If you’re man/ woman enough, try coming back down too, dropping 1 rep each time.
This is the type of workout we do here at Fit Body Boot Camp.
Quick and effective.
Fit Body Boot Camp
Want to try boot camp for 21 days for £21? Fill in the form below and were book you in for your first session!