Eating for only 2-hours a day for 5.5 weeks

Introduction
As an evidence-based PT and transformation specialist, I won’t recommend anything to my clients that doesn’t have a firm rooting in scientific theory. More than that, if I haven’t lived through the process, then I won’t recommend it. This means that I am always reading new scientific literature and using my own body as a ‘guinea pig’ to test out the most up-to-date theories.

My aim with ‘The Next Action Hero’ Series is not only to put my own twist on the body transformational sector of the fitness industry but to show you exactly how I did it (pure transparency) which in turn will hopefully inspire you on your own journey and give you the information you really want and need. In order for me to show you what I was doing I needed to document as much as I could which meant I needed to plan some filming and pictures to be taken. ​

As you can see from the pictures above the first few weeks of the programme didn’t go according to plan and the honest reason is that I tried to make too changes at the last minute which simply didn’t work. 

I took the before pictures (seen above) on Thursday the 11th of January with the intention of completing all of my before needs the weekend of the 12th but due to some last minute un-foreseeable circumstances I was unable to do so so I pushed it back a week and that is when I made the mistake. A few people commented that my before pictures could actually be worse and since I had another week I decided to do so.  

The first week of the programme I had planned to cook for myself while my good friends at Fresh Fitness Foods were preparing my order and so I decided that a relaxed week of eating (mainly in the form of pizza) would do the trick. 

Unfortunately I underestimated the amount of food that I was eating and how long my body would need to get rid of all the inflammation and water retention which lead to the results above. 

Luckily however I know how to handle these situations and put a 7 day mini plan in place to make up for the lost time. The results on the left were the outcome. 

Looking back through my notes I realised I had gaps in my cardio and sleep so I simply added in 30-60 minutes of extra cardio at the end of my sessions and increased the amount of hours I stayed bed plus I added in a 20-60 minute nap once a day where I could. 

Tracking your progress is important as sometimes the mirror isn’t as truthful as you'd hope but it’s more important to keep track and notes on your training, nutrition and sleeping habits so you can identify any weakness along the road. 

We all make mistakes but its how we react and handle them that will define us. I'm currently on track and I'll update you very soon. 

Speak soon, JC. 

Training

The next 10 days will be a lot of work but worth it in the end we promise. Sweating not only improve your calorie burn but detoxifies the body and improve the condition of your skin. 
 
Increase daily activity
The more you move the more calories your body will burn. Over the next 10 days make use of every opportunities to walk and increase your daily activity levels.

Where to start - Start getting off the bus 1-2 stops early before and after work and always take the stairs where possible. 

Daily Sweat
Sweating daily is a must in order to keep your metabolism firing and your calorie count high. 

Where to start - Here's the best way to organise your training:
1. 45 Minutes full body weight training (70-80% effort)
2. 20 minute high intensity training (85-100% effort)
3. 60 minute long and steady walk (60% pace)
Then you just cycle the workout every 3 days and don't take a day off. ​

Carb and macro cycling and fasting are strategies we use regularly with our clients and so we use these on the weekend to help progress our results. With FFF looking after us Mon-Fri we can combine that with our own strategies to ensure we’re getting the best our of body.

We’re consuming a maintenance calorie intake 6 days a week in order to fuel our 10 sessions a week but combined with a 24 hours our overall weekly calorie intake is at a deficit. This is the strategy we believe will work best but this isn’t set in stone and we’ll see how the body reacts closer to the finish line and make our adjustments as needed. It’s important to create a plan but it’s just as important to able to adjust that plan when you need to.

Training
The training will be split into three phases and again will be assessed as we move through them. Here’s how the phases look as of now:

Phase One - Volume and foundation building.
Our aim is to improve our general condition and increase the volume to see how much and how the body handles the new stimulant.

Phase Two - Turn up the heat
This phase will have more cardio (mixed LISS and HIIT) as well as a push, pull and leg day feel to it. We want to make sure our body is always growing so we plan to hit it with as many different stimulants as we can.

Phase Three - We’ll see
We’ll address this phase after we see the results of phase two but the plan will either involve more cardio or weights depending on which we believe has had the best effect. Both plans will have a mixture of both but the most effective factor with be dictate the programme.

The most important thing about to know is no matter how hard our training programme is our recovery programme is just as strong! We’re working with a soft tissue therapist, a masseuse and 20 minutes of foam rolling every third session. You can‘t out train a bad diet and you cant out eat under recovery.

We’ll keep you update on the whole process with more blogs every so many weeks. Keep up to date with us here and @nutri_train on Instagram!

Speak soon, Nutri-Team.

The best way to start your journey on a LCL is to switch up the food sources you’re currently eating before making any drastic cuts or changes.

Introduce each step below in order:
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Now, we're not recommending you track your food every day of the year but understanding what it is you're eating on a day to day basis is the perfect tool for improving your choices and to make sure you're not overeating.

Another great reason is the fact that without looking at what's actually in the foods you're eating you're completely blind to any hidden nasties that might be lurking in the dark.

Where do you start?
Well if you're looking at the long term then tracking one macro at a time is best. Protein, carbs and healthy fats are all needed but we're generally overeating one and under-eating another so start tracking just the one and work on improving that before taking on any more.

For those of you who are looking for a quicker result then calorie tracking is your best option for now. Decreasing your calorie intake by 20-25% while keeping your protein intake adequate (0.8-1g per lbs of bodyweight) will bring some serious results.

Fasting for 12 hours not only offers the full benefits of fasting but it is probably the easiest fasting method to adopt. Let us explain.

If you're unsure of fasting check out our previous blog.

Once we've gone around 5-6 hours without food the fasting benefits begin and individuals who adopt these methods tend to eat less, improved digestion, and increased energy.  Fasting for longer is always better, but fasting on the whole, no matter which method you use it best.

How to apply this method

• Wait 12 hours after you last meal before eating your next meal
• If you extend your fast then count forward 12 hours and don't eat your last meal any later
• Drink water throughout
• Coffees and teas must be kept inside your eating window (sometimes outside is fine)
• Exercise either anytime although exercising just before your eating window is best
• Eat whole and unprocessed foods
• Break your fast with a low/slow carb high protein breakfast
• Eat until full not stuffed

Training 
Training is always advised but if you're not used to training fasted and you're looking to do so before your eating window then build this up over weeks and months. For those of your looking to improve your muscular gains then we'd suggest training 2 hours after your first meals and sipping on some simple carbs throughout your workout.

Who is this method for
This method is perfect for everyone but especially those of you looking to dabble into the fasting world. This is the perfect introduction. 

Warning
This method is definitely the least invasive but proceed with caution.

Please share with your friends and family and we'd love to know what you think.

Speak soon, The Team. 

This fasting method is by far the most popular among fitness professionals and when used properly is definitely the best for fast loss and muscle gains results. Let us explain.
​
If you're unsure of the benefits of fasting take a look at our previous blog.

Fasting isn't anything new but it's gained popularity of the past few years with celebrities like Hugh Jackman applying it in his preparations for his Wolverine movies and many fitness professionals using in their daily lives too. 

The idea behind this method is that you're fasting between 14-16 hours and eating for 8-10. Men generally do well on the upper limit while women are advised to stick to the lower amount especially when using it daily. This is due to the hormonal differences between the sexes.

Basic Outline
There are more benefits to fasting which I'm sure you're aware of but this is the the basic outline of this method;

• When fasting you're growth hormone levels are increased which increases fat oxidation (fat burning) and your insulin sensitivity is low due to low blood sugar levels
  
• Training at the end of your fasted window increase fat oxidation and insulin sensitivity
• With insulin sensitivity so high your post workout meal becomes extremely more effective 
  

How to complete this method

• Pick your fasting window according to your schedule and lifestyle 
• Only drink water, coffee and tea's during your fasting window and keep your water intake high throughout the day
• Train as close to your eating window as possible
• Break your fast with your normal eating routine but keep your protein intake high throughout 

Training 
Training will depend on your ability to workout with no food in your system but it does get easier. Both cardio and weights are a great option and variety is always key. We'd suggest taking 20-30% off your intensity level to begin with and build it back up and try to keep your workouts under 60 minutes. 

Add ons
Now fitness professionals all over the world have added a few things into the mix and even though some are beneficial some may be inhibiting the benefits.

• Amino Acids - drinking these during your fasting window can negate the fasting benefits due to the body's response to the amino leucine. Leucine is a great driving in protein synthesis (muscle building) and therefor stops the fasting process. Ideally we'd suggest sipping on your amino's towards the end of your workout to enhance their absorption and continue to do so through your eating window when protein intake is low.
• Pre Workout - again this can be tricky since all pre workouts are different but we'd suggest opting for a sugar free version at least and be wary of the built in amino content. 
• Coffee and tea's - both are fine but be careful of your milk content. Caffeine is a great fat burning tool so adding this into the mix is a great idea.
• Fat Fuels - here we're talking about Bullet Proof Coffee's etc and although we understand there benefit we find that most people tend to feel sick using them especially too close to workouts. Our advice would be to give yourself enough time before your workout so you don't see it again on the gym floor. 

Who's this right for
Unless you're on any medication that says otherwise this method is great for everyone and super simple to apply. If your pregnant or breastfeed we'd suggest waiting until after this period to begin. 

Please like and share this with your family and friends and we'd love to know what you think.

​Speak soon, the team. 

One whole day? Really? Yes! Let us explain. 

As we know from our previous blog fasting is a great way to enhance our health and fitness results but fasting for a whole 24 hours is by far the hardest but boasts the most benefits. 

This method should not to be tried cold turkey so you can either follow our guidelines below to begin with or choose another fasting method that best suits your lifestyle. 

How to build it up
Phase 1
First of all you must manage the not eating part of this method. Ever since we were young we've had food at our disposal and breaking this habit will be tough but not impossible.

Before we start note that still water must be drank throughout the day. Using coffee, tea and sugar free drinks will help for your first few fasts but once you've managed 3-4 days you need to move onto phase 2. Coffees and tea's should be kept neat (or with minimal milk) and only consume 1 sugar free drink throughout the day. Fizzy water is a great tool for keeping you full too. 

Phase 2 
Now you're used to not eating it's important you start to minimise on the sugar free drinks, coffees and teas. Depending on your intake but try to reduce your intake by 50% for another 3-4 fast. Fizzy water doesn't need decreasing and still water intake must be kept high. 

Phase 3 
You're on a roll here so it's time to implement the final phase where you're only intake will be still or sparkling water. Once you have 2 months under your belt you'll be more than capable of doing the whole day on water. 


How to start
There are a variety of way to implement this into your lifestyle which all depends on you, your social life and discipline levels. Once you decide on the best option for you use the phases above an all your fast days to help develop your lifestyle. Here are the three ways to use this method;

• One day on one day off - this is by far the hardest strategy and is best used by those completing a low level of exercise with minimal social requirements
• Random days - this strategy is best for those with crazy social commitments or if you travel a lot since you can just simply add a fast in when your schedule slows down. 
• Once a week - this strategy is best for those with low levels of discipline and or fixed weekly routines. If you know your Tuesday's are always quiet then fasting on this day will be your best option. 

Think
Cutting a whole day's worth of calories doesn't mean you can binge once you're done. You first option should always be whole unprocessed foods but when you do eat badly try not to do so following a fast. Fasting after a bad meal or bad is a better solution. 

Who this is for
This fasting method is best for those of you trying to improve your health, give your digestion a break and stimulate recovery. 

Training
You can exercising during this period but it is at your own discretion. Overtime you should be able to handle a workout but maybe just a lower intensity. 

Warning
Many people experience a feeling of being cold during these types of fast so keep and eye out for this plus please note that this fasting strategy is one of the hardest and you should only be using this if you have months or years of fasting under your belt. If you're at all worried check with your doctor. 

Let us know what you think and as always please like and share with anyone you know who'll love this!

​Speak soon, The Team. 

It sounds hardcore and it is but boy does it work! Let us explain. 

As we know from our previous blog fasting is a great way to enhance our health and fitness results and The Warrior Fast is definitely one of the harder fast but has some protocols which can make it easier. 

The Warrior diet was created by Ori Hofmekler - a former member of the Israeli Defence Force and is was designed to mimic the diet of ancient warriors. Warriors would spend most of their day working, fighting and completing their duties before settling down to feast a few hours before sleeping. This would not only take advantage of the fasting benefits but it would also help them sleep and manage their time better. We spend a lot of time preparing food and eating it which might be better put to go use plus it's a great way to manage the sleepy affect of too much food.

We're nowhere near as active as our predecessors and thankfully our lives aren't in the same amount danger but we are still in danger, everyday. The accessibility of food and plus the amount of processed food available makes unhealthy and overeating too easy  for us. We're suffering from diseases and illness related to the foods we eat and maybe '3 square meals a day' was great advice then but is it really now?  

How you complete the warrior fast

• Fast between 18-20 hours before eating during a 4-6 hour window.
• Drink water and/or sparkling water throughout the day
• Train for 45-60 mins just before your eating window
• Break your fast with protein, fats and vegetables before moving onto a higher carb meal later in the window but keep your protein intake high.
• Stick to whole foods, quality meats and fresh produce throughout.
• Include small snacks during your fast if needed but stick to nuts and berries.
• Let your body tell you when you're done eating. Once you start becoming more thirsty than hungry it's probably time to stop eating and begin your fast again. 

Transitional Period
Weeks 1-3 

• Use a 1 day on and 2 days off strategy
• Break your fast using the protocol above 

Weeks 4-6

• Continue to follow the advice above but
• Increase your morning fast during the morning of your days off

Weeks 7-10

• Switch to a 1 day on and 1 day off strategy
• Extend your fast on your day off by a few extra hours

Weeks 10+

• Compete The Warrior Diet everyday following all the protocols above

Note that fasting on just water is the best option for increased results so if you find yourself relying on the berries and nuts too much then use the transitional period guidelines above for those too.   

Training
You can complete any type of training you'd like but be aware than performance levels will drop as you transition. We'd suggest sticking to your usual routine but decrease the intensity for a few weeks. To sure to eat enough food too during your eating window so your body has enough fuel for what you're asking of it. 

Other options 
Some of you prefer to training in the morning and thats ok just start your eating window once you're done and fast though the evening and night but be aware of a few things;

• Your eating window will be during your work hours so how much time will you have to eat enough?
• Do you evening social commitments?
• Completing your eating window could make your afternoon in work harder because of sleepiness
• Since Ghrelin (the hunger hormone) is lowest during the morning you might be ready or abel to eat that much. 

Who is this for
This method is perfect for those of you looking to stay lean but your schedule demands are too much of you. 


Warning
Please be aware this along with the 24 hour fast is by far the most advanced method and you will need to build up to this. This method can be dangerous if you're diabetic (although fasting as a whole can improve this) and if you're pregnant. 

Please share with with your friends and family and please let us know what you think!

Speak soon, The Team.

Is fasting all it's cracked up to be? Definitely! Let us explain.

​Going without food might seem a little barbaric but trust us it's not. For those you new to this term, fasting is the process of going without food for a strategic amount of time to enhance and improve health and fitness markers such as weight and fat loss results and improved cognitive and body functions. 

Is coffee really a magic fat loss supplement? Yes it is! But not by itself, let us explain.

Just a whiff of the black magic has been shown to improve the mood of individuals which isn't just a benefit to those around you. When our mood is improved we're more likely to adhere to our plans which means we wont be reaching for those fresh pastries Alice brings in every morning (damn you Alice).  Now you're in a good mood let's look at the real hero here, caffeine.

Caffeine
As we know caffeine is a stimulant which not only gives us a kick up the backside so we're able to focus more and work harder but it increases our body's fat burning abilities. When we digest caffeine it begins a host of fat burning benefits like increasing our metabolic rate and the mobilisation of stored fat for fuel. One study showed improved fat loss results in both obese and lean individuals so it doesn't matter where your starting from.

If you group that together with caffeine's ability to improve Thermogenesis (heat production) and appetite suppression then your daily cup of joe (caffeinated of course) could be your single biggest weapon in the war on fat.

Other benefits
Studies have shown improved recovery and cognitive function in regular coffee drinkers which means you're able to get back in the gym quicker after your workout while functioning better as a human. 

What to drink
Just because we've given you the go ahead doesn't mean you can knock back all those fancy coffees. An espresso and a black coffee (with a little milk if needed) is your best option and always keep your water intake high. 

When to drink it
If you're using coffee to fuel your workouts then 20 - 30 minutes before is a great starting point. For those of you who simply enjoy a coffee and/or the mental benefits then spread 2-3 caffeinated coffee's throughout your day to take advantage of this and it's appetite suppression abilities. Be aware everyone that everyone is different and so is their tolerance levels so make sure you're sticking to yours. 

What if I don't like coffee?
Many health stores now carry caffeine tablets which can be used but Tea would be our first option. Green tea, black and white tea's are all great source of caffeine so give those a try but remember to have them neat. 

Conclusion
Yes coffee and caffeine is good for you and your fat loss results but even though this might seem like a magic bullet it will only work if your gun is properly looked after through diet and training. 

Please let us know what you think and please like and share this with those you'd know will love it!

Speak soon, The Team. 

If you haven't heard of Turmeric don't worry many people haven't but it's the spice which gives curry's their goldenly yellow colour and make Indian dishes so delicious. However quality research has shown it can do more than just add some colour to your meals but it can benefit our minds and bodies too.   

For years Turmeric has been known to aid digestion but it's the active ingredients we're really interested in these days. Curcumin is the main active ingredient in Turmeric and is a very strong and powerful antioxidant with anti inflammatory benefits, which in today's inflamed society can only help. 

Curcumin only makes up around 3% of Turmeric but don't be discouraged because there are still many benefits to adding Turmeric to your meals. If you'd like to maximise the benefits then you can supplement with Curcumin directly but be to be sure to add some black pepper into the mix to increase the absorption into the bloodstream by up to 2000%. Whichever decision you choose just make sure you're adding at least one into your diet. 

Here are some idea's on how you can add Turmeric into your meals:

1. Include in your homemade curries, chilli and stir fries
2. Add a teaspoon to your smoothies 
3. Sprinkle some on over your cauliflower rice or avocado
4. Toss into your green vegetables 
5. Whisk into your scrambled eggs

Curcumin can not only inhibit many factors which play a major role in inflammation process but it has shown the ability to neutralising free radicals in the body and stimulating our body's own natural antioxidants aiding the ageing process too. Since inflammation is a common problem in the western world and many diseases and illness are attributed to it which make this sort of preventative measure a no brainer really. 

​If you enjoyed this then please share with your friends and family and make sure you keep up to date with myself and the team on Facebook.

Speak soon, JC. ​

Life can be stressful sometimes and it's important that we're able to combat these situations as often and as best possible. Below you'll find 5 easy ways you can improve your mood in an instant.

There’s a reason why sleep is first in our name and that’s because we believe you can make the biggest impact on your health, work and social life by fixing and improving your sleep. Plus it’s totally free and the easiest thing to add into any lifestyle. ​

“I’ll sleep when I’m dead” and “work hard play hard” are very common phrases and although we do believe in working hard we believe it’s important to work smarter so you don’t burn out. Research over the years has proven that chronically sleep deprived individuals score lower on memory and focus tests plus many of these individuals showed increased irateness and short term anger issues. 
Just a few days of poor sleep will not only put your work and social life on a destructive path but you’ll also affect our body’s response to insulin. Insulin sensitivity is linked to many diseases and ill health markers. 
Here’s how you can improve your sleep in 2 simple steps in just 10 days. 
Step One 
Get into bed 60 minutes before you want to be asleep. Our body need some time to unwind and what better place than your final resting place for the evening. 
Step Two 
Switch off all electronic 30 mins before lights outs. Electronic devises omit a blue light which affects our sleep hormone. 
These’s two steps are designed to help you combat the biggest problems and within a few weeks you’ll soon see and the feel the different. But remember sleep is only a contributing factor when it comes to health, fat loss and productivity so make sure you’re taking other steps to improve these results. Check out the rest of our blogs for more help and guidance!
Speak soon, JC. 

As science advances and our understanding of the human body improves it’s important to adjust our thinking and habits, especially when it comes to breakfast. For years we’ve dined on high sugar and carb based breakfasts such as cereal, pastries and fruit juices only to see our weight increase year upon year. Now we’re not saying that these breakfast choices are the only reason for our yearly weight gain and rise in obesity in children and in general but they’re definitely a contributing factor along with exercises, sleep and other out dated nutritional habits. Breakfast is definitely important (unless your fasting) but it’s more important what exactly you're putting in our mouth.  

Eating enough protein throughout the day is essential for all health and fitness goals but non more than when you’re trying to lose and manage your weight. A research at The University of Missouri-Columbia found that women who ate a breakfast higher in protein decreased their snacking later in the day because their satiety was increased. Generally eating breakfast has been shown to help curb over eating later in the day but protein rich foods help with fullness too. ​

While you’re including more protein to your bowl or plate in the morning it’s always important to keep your carbs low too. Like we mentioned our usual choices are generally high in sugar and carbs which blunts our body's fat burning process while increasing our general carb intake. While we’re sleeping our body's are using stored fat for fuel and increasing this process by prolonging it is very beneficial for long term fat loss and weight management.
A great starting point for everyone is 20-30g of protein in the morning (although some might need more) and the same with every other meal throughout the day. Here are our 4 favourite high protein low carb breakfast choices:
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One 
170g of Total 0% Greek Yogurt
25g of Chopped Hazelnuts  
30g of Blueberries 
Calories - 238
Protein - 22.3g
Fat - 9.6g
Carbs - 14.4

Two
3 Large Eggs Scrambled
15g of cheddar cheese 
Green Salad
Calories - 366
Protein - 24g
Fat - 27.2
Carbs - 4.1g

Three
20g of Vanilla Protein Powder
150ml Almond Milk
150ml Water
50g of Berries 
4 Ice Cubes 
Calories - 144
Protein - 21g
Fat - 2g
Carbs - 13.5g

Four
2 Bacon Medallions 
1 Egg Fried in 1 Tsp of Coconut Oil
Calories - 205
Protein - 24g
Fat - 15.5
Carbs - 0.5g

Once you begin to find a rhythm with your new breakfast habits then start to experiment on your own to find the meals and ingredients that suit you best and remember that fresh and powdered spices are your best friend and they can change a meal completely. 
For those of you who might need some “more food” during your transition then why not double up on two of our favourites? Just give it few hours between both to make sure you really need it. Give this a try for at least 14 days and you’ll soon see and feel the difference. 
Make sure you check us out on Facebook and Instagram and keep us up to date with your progress!

- Have a great day, JC.
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Drink plenty of water before, during and after your meal. This is not only a great technique to stop yourself from overeating but keeping yourself hydrated will help eliminate the thirsty symptoms from the sodium rich meals. Eat a high protein meal 2 hours prior as this will not only make sure your body is receiving a quality source of protein but again this will help with overeating. Increased protein can help with satiety. 

Also don't starve yourself before hand, this is a tactic we see often when people are going out or ordering a meal with friends and family (especially when dieting). Going into a meal hungry will not only increase your chances of overeating but your discipline will be lowered and you're more likely to choose bad options.  ​

Now that you're ready for your meal, here are you best options.

Burger Joint 
We're not talking fast food here but a real Burger place. Fast food options should be at the bottom of your list. Skip on the unnecessary starters as your main meal will be calorie rich. Only double up on your patty if you're bulking or your skipping the fries on the side and top your burger with nutrient rich avocado's and tomatoes instead of the cheese and bacon. 

Ask for a single portion of cheese and bacon if you must but you must skip on the fries and onion rings or choose sweet potato fries or a side salad instead. Always ask for your sauces on the side so you can dip into it instead of having it cover your meal. Avoid the milkshakes and opt for a tea, coffee or water. 

Mexican Food
Start by choosing a burrito bowl, naked burrito or fajitas. These are the best meals when it comes to Mexican food. Choose black beans over refried beans and pass on the nachos to start since they're full of calories you don't need. Load your meal with as many vegetables as possible and ask for a half portion of the rice serving since cutting back on the large carb portion will help. 


Italian / Pizzeria
Skip on the breads, oil and olives. These are great way to increase your overall calorie intake without realising.

If you can choose a steak and vegetables option or opt for a steak/chicken salad. If your ordering a pizza choose the thinnest crust you can and load it up with vegetables and lean meats as possible. Skip on the the sodium loaded processed meats such as pepperoni, ham and salami. 

If they have a wholewheat base option, choose that and ask for a side salad. Any chance you get at adding some greens to your diet is always good. 

Now before everyone begins to ask what's the point of eating out or ordering in if you can't choose what you really want and we understand that but this guide isn't for those of you who reward your hard work with a meal you enjoy. This guide is for those of you who have a busy social and work life and need help managing your menu since you're eating out more than you'd like to.

If you're going out and its your cheat meal then by all means enjoy yourself but if it's not your cheat day then don't waste your hard work and stay consistent. No one is perfect but the more right choices you make the better.

If you enjoyed this please share this with your friends and family and make sure you keep up to date with us on Facebook, Instagram and Twitter. 

Does your nutrition fit your fitness goals?
This can often be a problem whereby you are not eating in a way that matches your goals or training. 

If you’re trying to add some size then are you eating enough? If your trying to drop your body fat then are you eating the right amount of foods in the right amounts? 

​Nutrition can be complex and difficult to understand but only if you allow it to be. Like anything it's important to educate yourself. 

More often than not people are under-fueling their body, not getting proteins and carbohydrates into their system straight after training, and often negating a lot the benefits of the session they just completed. Others are over eating on bad food because they think all calories are equal. Just like your workout it's important to have a clear goal with your nutrition.  
 
Are your goals realistic?
There's nothing worse than setting yourself up to fail on day one. Your results might not have happened because you didn't give yourself enough time or you were asking to much of yourself. 

In terms of achieving a desired physique or improving your running time etc, ask yourself the question about who you’re trying to emulate. The reason you look and perform the way you do right now is because of your current daily choices and even though can make a huge change in 6 months, can you get to where you want to be? Will you adopt all the lifestyle changes needed? Will you hit every gym session? 

Anything is possible but only if you give yourself enough time. Be realistic with yours and what you can achieve.
 
The Playbooks; our 10 week fat loss programmes are designed with these plateau busters in mind along with everything else you'll need to know about getting as lean and toned in the safest way possible. 

Make sure you keep up to date with us on Instagram, Facebook and Twitter. ​

1. Find a training partner

Having a friend push you is by far the best option when it comes to maximising your workout efficiency. Our mind will give put before our body so it’s important having someone there to push you through those barriers. 

2.  Be prepared 

Having everything ready before you workout is essential if you want to save on time. There’s nothing worse than wasting time looking for some headphones or socks before your workout. 

If you’re new to the gym or your results having been lacking for some time then maybe it’s time to team up with a fitness professional and let them do all the thinking for you. Sometime you just need to know which direction to go which makes a training programme the next step for you.   

Can't afford a personal trainer? Download your 10 week fat loss Playbook now. They have all the information you'll need plus workout videos.

3. Minimise distractions 

We all have a habit of spending way too much time on our phones and chatting at the gyms. Pop your phone on aeroplane mode and earphones in and get in, get out and get home as quick as possible.  

4. Focus

A magazine on the treadmill isn’t helping and neither is your posh coffee. Focus on what needs to be done and get out. And remember to train hard, be prepared and minimise as many distractions as possible. 

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