Our Views On Carbohydrates

Carbohydrates are one of the main macro nutrients that we should be using in our daily eating routines. 

Now if the goal is to drop body fat, lose weight and building lean muscle tissue, then carbs are needed in my opinion for most people. 

Below are a a few tips on carbohydrate intake. When to use them? How to use them? 

Always eat Carbs Post Workout 
Obesity and weight gain is caused through insulin resistance. So one of the best ways to improve insulin sensibility is to lift weights. 
When lifting weights our muscles become responsive to insulin, which takes blood sugar out of the blood and places it into our muscles. A great form of post workout carbs would be sweet potatoe, brown rice and oats as these are more complexed carbohydrates. 



No carbs in the morning
Breakfast that contain cereals, fruits and bread are a quick way to put on weight. 
When we wake up our cortisol levels are high due to our bodies being deprived of nutrients throughout the night. Eating carbs first thing will increase your insulin hormone, emptying our blood sugar making you hungry. 
Stick to Proteins & Healthy Fats!! 
Depending on the time you train will determine when you have your carbs. So if you train in the morning then by all means you need your carbs straight after. 

Night time carbs
When we are looking to sleep, our bodies releases our sleepy hormone called serotonin. 
Research has found that consuming carbs before bedtime. Complexed Carbs (oats as an example) will help your body and muscles relax, to get a good deep sleep. 


YOU HAVE TO EARN THOSE CARBS!! 

All these tips will help you with great body composition results! Go and use these simple tips and fast track your results. 

Protein diet tips

Protein – Are you getting enough?

Your easy to follow tips to get results…

Do you think you’re getting enough protein into your diet?

 

What are the benefits of Protein? 

1. Greater muscle mass and lean tissue

2. Less hunger and lower calorie intake

3. Less belly fat

4. More muscle development

5. Better sleep

6. Lower blood pressure

And many More…. Now are you going to start getting more in?

Intake – How Much? It’s simple (grams X per pound of Bodyweight). So for example if you are very very new to training or having a lot of protein in your diet then I would start at 0.8g per pound of bodyweight. 1g if you train 2-3 times a week. 1.2g if you train 4-5 times a week. 1.4g if you train 5 or more times per week. Protein Contains 4 calories per gram.

Example: 1.2g x 165lbs = 198g per day.
Meal Frequency – You should be having protein with every meal of the day.  Starting with breakfast, being the most important. This stops you from becoming hungry and less tempted to snack. A great way of checking portion size is to use the size of your hand for each meal as a good guide to start from.

The best sources – Mix it up, so it doesn’t become boring. There are many different sources. The best ones are Eggs (free range), fish (salmon, cod, prawns, haddock, tuna many others). Chicken, turkey, beef, pork, steaks and lots more. Remember to use a variety of meat!

Protein diet

Protein Shakes – Now the best time to have your protein shake in your diet is post workout (after your training session). Why? Because it gets the source into your system and muscles a lot quicker and can start that process of repairing and rebuilding lean muscle tissue, and great for recovery.

DO NOT, I repeat do not replace any meals with protein shakes!! Why?? Because one your calories will have a high decrease meaning your metabolism will be all over the place resulting in you being more than likely to put that weight back on. Recipe for disaster!

If you have any questions or would like any help please contact us at FX Fitness or speak to your Personal Trainer.

macro nutrients

Hitting those Macro Nutrient targets! 

What are Macro Nutrients?

These are your proteins, fats & carbs. Proteins help build, repair muscle tissue and aid in good liver function. These can be found in meat, fish & dairy. Fats can come in good and bad forms and the good fats are essential in everyone’s diet in my opinion. The best forms come from salmon, mackerel , tuna and sardines. Good fats also enable our bodies to burn fat more efficiently and reduce Inflammation through omega 3 fish oils. Finally carbohydrates can aid in muscle growth, energy production and helping with dropping body fat depending on individual goals and their bodies responses.

macros macro nutrients
So why are these so Important?

The importance of macro nutrients is that they are essential to your training and your overall goal outcome, but most importantly they help  maintain your results! We need them on a daily basis to help our bodies function in normal life and through training.

Knowing your goal & the Split of Macro Nutrients.

Knowing your goal is the most important bit of this process, understanding whether you need to gain weight, maintain or decrease your bodyweight is crucial. If you are looking to lose weight then you need to be in a calorie deficit of an average 500kcal less than what you’re burning in order for you to lose weight and body fat.

If you’re looking to increase weight through muscle tissue and mass then you need to be eating around 500 extra calories in order for that weight to increase. It is that simple but people often overlook this and make it more complicated than it is.

Are you Under Eating?

As an example- if you’re looking to lose weight and in a calorie deficit of 500kcal (needing 2000 kcal per day) and you are under eating and only consuming 1200kcal as an example, then this can have an opposite effect on your results and your body will start feeding off itself – wasting muscle tissue, mess your metabolism up and will be more prone to putting that weight back on. So making sure you reach your daily targets is essential to your results! If you’re 10% under or over on your targets do not worry –  I say to people all the time as long as you get as close as you can to them you’ll be fine. Bearing in mind you’re eating enough!

Fit it into your schedule!

Most people might think ‘oh I can’t eat that much a day’ it’s too much. Yes you can!! Break your day down, know your eating pattern- as an example: Breakfast, Dinner, Tea, Supper. Average each macro nutrient down for each meal and consume adequate amounts. Making sure you reach or are near your target intake for that day. There’s no one way about it, whatever works for you, do it and you’ll stick to it consistently and results will follow.

Prepare food/ Weekly shop/ Online Shopping.

One of the most important things to do if you don’t have time during the week is to spend 30 min to 1 hour at the weekend, Sunday for example prepping your food for the week ahead. That’s all it takes! Then get at least 3-4 meals prepared for you to take to work, something that is easy to warm up or to have cold. This way you will less likely to buy crap out of the vending machine and buy a ‘meal deal’ from tesco. Preparation is key and everyone can do it!! A balance of proteins, fats & carbs with each meal will be the best way to do this.
One of the best things a lot of people do is plan their weekly shop online knowing exactly what they need for their meals etc & family food. Order it, get it delivered on a weekend and get your meals done and organised for the week. This will save a lot  time and you’ll be less likely to pick random things you don’t even need off the supermarket shelf.

Prioritise – make time!! No excuses.

It’s really that simple. Make a list of your priorities in life, now if fitness and healthy eating isn’t up there, then you need to move it up the list! Make it a priority and you’ll reap the rewards. Set a specific time and day to get your food planned and do other things with family around it.

How much do you actually want it?

Do I need to say more?! This is all it comes down to. Set yourself a goal, have a picture of where you want to be (realistically). Now It’s ok saying I’ll do it and planning – it time to TAKE ACTION to get  the RESULTS –  Game On!

Jamie Kennedy …

 

 

*TAKE ACTION*

 

Are you Strength Training?

Strength training is an essential component of a well-rounded training programme, regardless of your main training goals. Whether your reasons for training are to improve aesthetics, reduce bodyfat, move faster over a short distance, become a more efficient endurance athlete, reduce general aches and pains or simply to improve general health, strength training in some form is a must. 

 Different coaches may have different approaches to suit the specific outcome for the athlete, but the fundamentals of strength training remain the same across board. 

Why Train for Strength?  

I’m often asked why. Why do I need to strength train, if my goal is (to drop body fat).  In reality, benefits of strength training are huge, to anyone looking at improving any aspect of fitness. These Benefits (if implemented properly) can include:

Improved strength (surprisingly)

Improved body composition (more muscle and less bodyfat!)

Reduced injury risk

Reduced risk of illnesses including type 2 diabetes, obesity, and osteoporosis, as well as everyday illnesses such as colds.  

Reduced stress

Better movement patterns

Improved metabolic rate

Improved athletic performance (in both power and endurance events)

And many, many more. But let’s discuss some of the above. 

1. Weights change your body composition for the better. The best way to a lean physique is to incorporate a healthy nutritious lifestyle and resistance based training. Why?  Weight training will help you lose fat.  More muscle means more calories burnt at rest. To much aerobic work can reduce your metabolic rate, which is why weights based training is more important than too much aerobic exercise.

2. Strength training can increase endurance in athletes and everyday gym goers.  

This is done in several ways, by improving movement economy, and making adaptations to the muscle cells, improving the bodies capacity to transport oxygen to the muscle cells.

3. Strength training can result in improvements in sports performance

Whatever the sport, strength training would be a key part of the training routine to maximise performance. In addition to protective benefits against injury (discussed in the next section), strength is a fundamental part of vital performance components such as acceleration, deceleration, speed and agility, as well as endurance at higher force outputs. 

This means the athlete can start, stop and change direction faster, and maintain a high “game pace” for longer. These actions tend to be the critical periods in sport, and can be the difference between winning and losing. 

For most sports, these high power movements (and the ability to repeat it with short rest over a competitive duration) are more important than the ability to maintain a slow pace. 

4. Injury prevention. Strength Training helps improve the strength of tendons, muscles, ligaments and bones. The stronger muscles and tendons help keep the body in proper alignment and supports the joints and bones under impact. 

A Strength training program will help strengthen weak areas and balance the body for sporting and everyday activities. 

Muscle imbalances are one of the main components to focus on, because if one or muscle groups are not as strong as it’s supposing muscle group then this can be susceptible to injury risk. A balanced strength training program will help cut out all of these risks. 

It must be stressed here that the benefits associated will be maximised by working with qualified coaches and trainers. Strength training has huge benefits to most people. However, incorrect implementation of strength training can lead to reduced performance, increased injury risk, increased illness and fatigue. 

Types of strength training
Powerlifts and multi joint high force movements. 

Squats, Bench presses, Deadlifts.

Olympic lifts.

These lifts include the Snatch and Clean and Jerk. However, in this context, we will discuss the lifts in addition to the derivatives (such as power clean, high pull, etc). These lifts are great (and could be argued essential) to a programme looking at developing power. The full body, high force, high velocity, plyometric and eccentric loading included in these lifts makes them an ideal method of strength training to transfer into sports performance. This will be discussed in more detail in a later blog. 

A potential drawback of these lifts is the technical competency required to maximise the benefits of the lifts. As always, safe technique is essential. BUT sometimes, the “effective” part of “safe and effective training” gets lost. Training technique alone may be fine in some context, but to maximise benefits, we need to be able to produce high force. 

This means a relatively high load. Here is where using the derivatives for the lifts can be a great asset. It allows for this high load work, without too much time being spent on technique (Eg. Working on a high pull and power clean instead of full clean).  

Who should strength Train?
In short, strength training can benefit anyone looking to improve health, body composition or performance. Again, they key is making it appropriate! It is important to consider a young athlete with a low training experience will not train the same as an older athlete with high experience competing at their prime, who again may train different to the same age/ experience athlete from a different sport, or recreational exercise enthusiast. 

However, implemented correctly, strength training can improve body composition, exercise performance, health and reduce injury risk across all athletes and fitness enthusiasts, regardless of age, experience, gender or goals. 

Exercise Selection.                                            In my opinion, the best exercises for strength are the big compound movements (multi joint) exercises. 
My personal favourite exercise selection would be:                                                               

1. Deadlift (Posterior Chain exercise working hamstrings, glutes, lower back, upper back and Abs). 

2. Back, Front Squats & Split Squats (All these place great focus on the Quadriceps, hamstrings, Glutes depending on depth and again the core muscles). 

3.Pull ups & Barbell Rows (Pull movements, when it comes to upper body place great emphasis on the upper back muscles). The lat’s, rhomboids and trapezius groups. As well as a great lord on Grip and forearm strength. 

4. Bench Press, Dips & Overhead Press (these pressing or pushing movements place tension through the pectoral, deltoid, and tricep muscle groups). 

There are many different variations of these exercises to suit individual needs and goals. Please seek qualified experienced advice! 

Any questions? Please leave in comments box 👍

Coping with the festive season

December is a month we’re your training and diet may take a step back from your list of priorities. When you work hard throughout the year, don’t avoid having a blow out! 

To help you maintain your results and fight off that weight gain, to help you stay lean and stay on track over Christmas. Here are some top tips to live by during the festive season. 

1. Stay Hydrated

Hydration will become more critical during Christmas, even though you focus on it throughout the year. 

Water will help the delirious effect of alcohol, juice and any cravings. If you end up going out to a party or a drink with friends, make sure you stay hydrated before, throughout and after your night out. 


You will feel a lot better for it and be less tempted by the excess around you. 

2. Don’t Skip Meals

Going to a party with great food around you when your hungry, is a recipe for disaster and will only cause you to binge eat. 

Make sure you track your calories for that night, by estimating how much food you are going to be consuming. 

One of the best ways is to focus on eating a lot of protein and Fibre on that day. A great snack before going out is to have a protein shake and handful of nuts to help reduce cravings and hunger, by stabilising your blood sugar. 

3. Eat Smart, choose wisely 

When eating out steak and sweet potatoes are an available choice and one that will give you high protein, healthy fats, good carbs and a source of Fibre. 


Also something that your friends probably won’t give you the ‘boring’ label for! 

Cardio or a resistance based session is a great way to counterbalance for excessive calories! 

4. Watch out for liquid calories 

Now we are not expecting you to turn down Christmas drinks, but what you need to be aware of is how quickly calories can escalate. 

This is why it’s best to avoid mixers and stick to clean spirits or a few small glasses of red wine. 

Be careful on how many nights out you have as too many can quickly undo all your hard work beforehand. 

On average 1g of alcohol contains 7 calories! We call alcohol hidden calories, as they do not show how much you are consuming unless you look into it. 


White spirits like gin and slimline tonic contain fewer calories, and due to the alcohol content you’ll find that you end up consuming less over the course of the night. 

5. Hangover Cure

Get hold of a multivitamin supplement, cabbage, broccoli, sprouts, good quality protein sources, filtered water and fruits such as apples and grapefruit. These will all help aid liver function. 

Always try and have your healthy shop in, and try to avoid the hidden party snacks from the night before. Throw it away!! 

Remember being healthy doesn’t mean you can’t enjoy yourself. Just be aware of what you do with your body, make the right choices and stay on santas healthy list this Christmas. 


Cardio For Fat Loss

Nutrition plays a big role in weight & fat loss. Please take a look through the previous blog for info 👍.

So for cardio type training we can choose 2 different types! Steady state LISS (low intensity steady state) or HIIT (high intensity interval training). 

In my opinion and through past experience with clients. LISS training will only become beneficial if you become a cardio junkie, continuously increasing your distance, intensity or decreasing the amount of food you eat. This will also benefit when training for performance.  long distance marathon runs and for sports performance based goals will be the focus. 

Recent studies and through past experience with clients HIIT training is more beneficial and will give you faster and effective results in a shorter amount of time. 

A maximum time spent on a HIIT session in my opinion is maximum 20-30min. If you working hard enough and busting your guts. You should have nothing left anyway 👊😅! 

There are many different types of training for fat loss! My favorites and most effective are: 

*Watt Bike Tabatta Sprints*                                  20sec Sprints – 10sec dead rest (Repeat this for 10 rounds then let me know how you feel!!) if you don’t have a Watt Bike, use a Spin Bike. 

*Deadmill Sprints*                                               DONT TURN THE TREADMILL ON!! Put the treadmill on an incline. Higher incline for beginners and lower incline/ flat for advanced. 

Drive the belt yourself for 20-30sec as fast as you can, with 30-60sec rest and repeat 5-8 times. WATCH THAT FAT DROP OFF!! 

There are many different variables to use to make it more intense, like sprint length, rest interval change, or increasing the volume of sprints you perform. 

Cardio doesn’t have to be using cardio machines! Probably one of the best forms of cardio for me is Strongman Style Training. Big Compound movements in a circuit form with added conditioning exercises like sled pushes/ farmers walks. Give this a go over a 4-6 Week Block! 

Day 1 – A1 Standing Shoulder Press 5×10 A2 Low Incline Deadmill Sprint 5x30sec A3 Farmers Walks 5x40metre A4 High Incline Deadmill Sprint 5x30sec           2min Rest end of each Round!

Day 2 – A1 Heavy Tyre Flip/ Deadlift 5×6 A2 Banded Sprints 5x30sec A3 Medicine Ball Slams 5×10 A4 Bear Crawls 5x20metre                                                   2min Rest end of each Round! 

Frequency! For cardio to be effective will depend on the amount of resistance based sessions you have planned. Roughly around 1-2 cardio based sessions will increase the rate of your results if weight loss is the goal. Focusing on interval based cardio.

You will not lose your Gains! If your protein intake is at least 1g per pound of bodyweight and you keep your resistance weight based Sessions up then your muscle tissue will not be jeopardised as long as you keep the muscles feeding from protein.  



Nutrition for YOU

Nutrition plays a big role in our performance, goals and results when it comes to complementing training schedule and recovery.

Your fat loss tips –

1. High Quality Protein Diet. Plan every meal around whole protein sources like meat, eggs, dairy and white fish. This helps keep your blood sugar steady throughout the day, as well as supporting and repairing lean muscle tissue. Try and avoid meats that have high fat content.

2. Antioxidants to reduce inflammation.  Foods such as coffee, dark chocolate, whey protein, blueberries, blackberries, eggs, avocado, peppers and almonds. These foods help improve metabolism and improve fat burning process.

3. Leafy Green Veg. Veg provides fibre for the body and is extremely filling. They provide essential vitamins and allows the body to metabolise estrogens. Foods like broccoli, cauliflower, asparagus, green beans, Spinach and Kale are some of the best.

4. Eat more fish oils and nuts. Implementing essential fats like omega 3 fish oils from fish (salmon andmackerel) and supplementation is important for our bodies to consume the correct source of fats to enable us to burn fat and provide us with energy. Walnuts are one of the most important nuts to eat, due to their high dosage of omega 3. Flaxseed is a great option which you add to meals.

Pre workout meal – High protein content from beef, fish, chicken and eggs which will stop the body having any gut issues. Avoid carbs pre workout if body composition is the goal, as long as your not on a low carb diet. This is because you want your body to use fat as energy. However if sport performance is the goal then carbs should be consumed. Fats from omega 3 and nuts can help promote blood flow.

Post workout meal – A High carb content to help replenish glycogen stores, so they don’t get stored as fat. Sweet potatoes, rice and oats are one of the best complexed sources. Protein and fats should be included to make a balance post workout meal. See options above ^

Nutrition myths??

1. Eating high cholesterol foods will increase cholesterol level!! If you eat more of these one day, your body will produce less.

2. Eat carbs in a morning!! Carbs boost production of the hormone serotonin, which aids with sleep. Eat carbs evening and at night.

3. Eating lots of fruit is good for you!! Eat less than 25g per day, if body composition is the goal. Sugar content even from fruit is sugar (fast acting).

FX Wellness Workshop and Seminar

We’re  holding an FX Wellness Workshop and seminar this weekend  on Saturday 19th  November  11am-2pm (or later if you want to stay for the Yoga taster session). Here’s the order of the day.

wellness

At FX alongside our qualifications and theory knowledge, we have over 40,000 sessions worth of experience gained  in the last 5 years alone! This provides us with the ability to put the theory into practical situations and foresee problems before they arise. As we only have our clients for 45 mins at a time mainly 2 x per week , things can get missed. Important bits of information relating to your wellness whilst doing your PT plan can get forgotten or ‘Presumed to be the norm’. These include things like, stretching, posture, mind muscle connection, sleep, adaptation to workout dependent of stress or how you’re feeling on the day, flexibility/mobility  and how to deal with injury  or  injury prevention. We will be showing how we can implement coping strategies such as holistic therapy’s to help deal with all of the above.

The workshop is FREE to all clients and will be presented by Josh, Sue, Ryan, Alex and Louis. We hope to see the majority of our clients there on Saturday 19th . If you are a previous client and are interested in attending then please contact Jamie on 01282 454788 or message the Facebook group here.

11.00   Introduction -10 mins

  • Why are we here
  • Why does this matter

11.10 Posture, Form and Movement – 20 mins

  • Why this matters
  • Common errors
  • What is good posture/ good lifting position
  • Why cant we get there? Why does this matter
  • How to be safe, and work towards progression

11.30 Functional exercises and applications to life – 30 mins

  • Why do we train functionally
  • Where does this fit in with strength/ performance training (bridge the gap between training and outcome)
  • Examples and how this can help with injury prevention, comfort day to day, etc

12.00 Dealing with injury/ illness – 20 mins

  • How do we avoid injury (covered earlier)
  • How do we avoid unnecessary illness
  • But they happen- so how do we cope with them
  • Training around an injury/ to better an injury
  • Do I train when i’m ill?
  • Practical guidance

12.20-12.35           Break

12.35 Stress and mental state – 20 Mins

  • Breathing strategy and control,
  • The effect of stress on recovery and training
  • Stress and body composition
  • Strategies to combat stress

12.55 Sleep  – 20 mins

  • How much sleep do you need
  • What affects this
  • Quality of sleep
  • Relationships to training
  • Relationships to stress
  • Strategies to optimise sleep

1.15   recovery from training  – 15 mins

  • Nutrition
  • Light Exercises
  • Foam rolling, stretching, etc

1.30   Improving movement and wellness  – 15 mins

  • Warm up/ listen to your body, etc
  • Summary of points

1.45   Yoga and Pilates as strategies to improve all elements?  – 15 mins

  • What are they
  • What do they improve (relative to what we discussed today)
  • Who are they for?

2.00   Optional yoga taster session 

 

We’re Recruiting for a Personal Trainer

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Job Vacancy –  Personal Trainer

We’re  in search of a new Personal Trainer that can come and work with us in a salaried position to help push the clients and company forward. The Fitness Experience is a family owned Personal Training Centre, based in Burnley Town Centre.

The successful applicant will be fully qualified as a Personal Trainer with significant Personal Training experience and must have excellent people & communication skills combined with a genuine desire to be part of a dedicated team with focus on Customer Goal Achievement.
Weekend and evening working will be required. The role will be c. 25 hours a week initially possibly building up to full -time . We are looking to fill this position ASAP.

To apply for this position please e-mail an up to date CV and covering letter outlining your experience and suitability for the role to:

jamie@fitness-experience.co.uk

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