Beginners guide to losing Fat and getting fit There are a lot of myths floating around about fitness

training and fat loss, but it basically comes down to simple physics, this is a very simplified explanation, Energy in > Energy out = Get fat, Bad. Energy in > energy out + resistance training = muscle growth, Good. Energy in < energy out + no training or just CV work = weight loss through losing muscle and fat, end up skinny-fat, not good. Energy in < energy out + resistance training + CV work = Fat loss plus maintain or build muscle, Ideal. THE MORE MUSCLE YOU HAVE THE HIGHER YOUR METABOLIC RATE IS SO YOU BURN MORE ENERGY (FAT) ALL THE TIME, THINK CARS WITH A SMALL ENGINE (LITTLE MUSCLE) OR BIG ENGINE (LOTS OF MUSCLE) WHICH BURNS THE MORE FUEL AT REST? AND THEN WHEN STOPPING AND STARTING? For fat loss, THE TOTAL ENERGY USED is more important for fat loss rather than staying in the semimythical fat burning zone. This zone is so variable according to individuals it is not a reliable guide. The total energy used while in the Zone is so small, that even though it uses more fat as a fuel the overall loss is a lot less, think all the fat people on treadmills for hours not sweating, you see losing nothing or think Sprinters, boxers etc, who do you want to look like? Well train like them then. Fat loss, as opposed to weight loss should also be the aim, as you train you could well start building muscle at the same time as losing fat, and not notice any difference in weight, but will notice your measurements such as waist and chest size decrease. The best way to lose fat and get fit is to combine resistance and CV work with a good diet. RESISTANCE TRAINING Resistance training can be using Free weights (i.e. dumbbells, Barbells), Machines, Bodyweight, Resistance bands and Odd lifts (i.e. sandbags, barrels, logs etc). All have advantages and disadvantages. When resistance training for fat loss, it is best to use compound exercises (i.e. multi joint) heavy weights with lower repetitions (less than 10), this is because, compound exercises such as squats, deadlifts, and bench press, use a lot of muscle, sending all sorts of hormonal signals to your body saying it needs to build and at least maintain muscle as it is being used. Low weights and high repetitions just dont have this effect, and as a result on a calorie deficit your body will shed muscle before it sheds fat. (If you are interested why, Google or Wiki, testosterone and cortisol). CARDIOVASCULAR TRAINING CV can be walking, running, swimming , cycling, rowing, aerobics, circuit training, skipping etc The main thing is you are using large groups of muscles, rhythmically and causing your heart rate and breathing to get raised significantly according to the Rate of Perceived Exertion for at least 20 to 30 minutes. Unless you are training for a marathon there is no need to train for more than 45 minutes (see cortisol above). Beginners should stay in the lower end until they feel they can handle the higher ends. They should also start with Steady State CV to build up a base level of fitness, and then they can progress on to Interval training, which torches calories. Even so, advanced people should still mix up steady state and HIIT/interval training.

Rating of Perceived Exertion Scale 0 Nothing at all 0.5 Very, very weak 1 Very weak 2 Weak 3 Moderate 4 Somewhat strong 5 Strong 6 7 Very strong 8 9 10 Very, very strong With this version of the modified Borg Scale, to be working in your aerobic or training zone, you would want to rate your effort between 3 and 7. If intensity or interval training's your goal, you would push up to and beyond 8 during the work efforts FLEXIBILTY The ability to move a joint through its range of motion improved by stretching, very important, however do not do it before you train as overstretching can weaken your muscles, which could be dangerous. Warm up by gently doing the movements of your chosen exercise, and raising your pulse with gentle CV. Stretch after your workout. DIET It does not have to be complicated, try and stick to these basic rules, 1. Lots of carbohydrates e.g. rice, bread, cereal potatoes etc in the morning, less at lunch, none at dinner (unless you have just worked out), try and eat whole or brown versions of the carbs if you can. 2. Protein source e.g. meat, cheese, eggs, soya, tofu etc with every meal or snack. 3. Never have more than one plate of food at a meal or the equivalent that fits on one plate. (And not stacked up by the way) 4. Learn to love vegetables and salad. 5. If you are really hungry, drink some water, if still hungry have a small snack. 6. Dont beat yourself up over having a naughty meal, we are all human and occasionally feel the need for fish and chips or chocolate. 7. Keep the alcohol to the weekend. 8. Snack on sports candy (fruit, no more than 2 pieces a day though, its full of sugar) and protein based snacks. Avoid carbs for snacks. Basic FB routine for weight gain or weight loss

It is actually meant for wrestlers to put on strength and size in the off season, but it does work well on anyone. This can used for weight loss on calorie deficit or weight gain on a calorie surplus. Here are the two versions!

I would add some core work in either on the days offs or at the end if you like. If you workout 3 times a week, say Mon-wed-fri, first week do A-B-A, second week B-A-B, CV on the Tue and Thu. ORIGINAL Workout A Squats bench press deadlift military press chinups/pullups Workout B Hack squats dips stiff legged deadlift dumbbell shoulder press bent over rowing REVISED, not because it is better just so its a little different! workout A Squats bench press stiff legged deadlift military press chinups/pullups Workout B Deadlift dips lunges dumbbell shoulder press bent over rowing BEGINNER Sets and reps 3x10, start with a weight you can just fail the last rep on the last set with, when you can do 3x12 up the weight. EXPERIENCED Sets and reps for the first week, go 3 x 8, second week 4 x 6, third, week 2 x 12 and repeat enjoy: D ISOLATIONS FOR BEACH AND DISCO BUNNIES not necessary IMO but for those of you getting ready for summer hols etc might like to add a superset at the end of the main workout to hit the gunnz and abbzzz, use what ever rep scheme you are on ad alternate between the 2 exercises with a mins rest superset 1, Gunnz a barbell/dumbell curls b cable tricep extension superset 2 Abbzzz a hanging leg raises b plank (start at 30s build your time up)

superset 3, Beach boy a standing calf raises b reverse curls, barbell

Basic diet example Breakfast Scrambled/boiled/poached eggs on whole meal toast or porridge/all bran/weetabix/shredded wheat with protein shake Snack Nuts/beef jerky/hard boiled eggs/cooked chicken breast Lunch Beef/chicken sald sandwich/wrap with whole meal bread, piece of fruit Snack Nuts/beef jerky/hard boiled eggs/cooked chicken breast or fruit (if training later) Dinner Steak/fish/chicken etc with a big salad or veg dish, no carbs unless just trained or on a bulk Snack cheese/cottage cheese/nuts/beef jerky/hard boiled eggs/cooked chicken breast/protein shake Adjust for daily calories according to aims ie 15 x target body weight in pounds, but dont aim for More than 20lb jumps ie if you want to go from 240lbs to 200lb aim for 220 first, then go for 200, same the other way around. This should minimize muscle loss on a cut, and getting too fat on a bulk.