BOOTCAMP PERSONAL TRAINING WELCOME TOÂ TEAM BODYFIT BOOTCAMP PERSONAL TRAINING BOOTCAMP PERSONAL TRAINING teambodyfit.co.uk
Welcome To The Team! Thank you so much for choosing Team BodyFit! It's great to have you on board. Everything you need to know about losing weight is RIGHT HERE in this welcome pack and on the members site. No more dilly dallying around, scouring the web for the latest magic bullet, because the devastating news my cherub is... There IS NO MAGIC BULLET. Instead, If you follow Team BodyFit's 5 Essentials below, then you will get GREAT results! And better still... ...by using the resources on the members site AND the 5 fat loss essentials accountability form (Which I send out to you on the 1st & 15th of each month, you should expect AMAZING results! I wish you ALL THE BEST on your journey! I'm super excited to help you get some great results! Strap yourself in cherub, you're in for an amazing ride!
Team BodyFit's '5 FAT LOSS ESSENTIALS'
This, in a nutshell, is Team BodyFit's lifestyle philosophy for living a leaner, healthier slimmer lifestyle. As corny as that sounds, the way you look and feel right now is a direct refection of your current habits. If you adopt the 5 fat loss essentials for the long term, you will burn fat to reach your target body weight, promote healthy muscle mass and function, and improve fitness and energy throughout your life. I can also communicate better with you and hold you accountable to achieving the 5 fat loss essentials with such a simple framework to focus on. Many of Team BodyFit's members join due to the 45 minute sessions and simplicity of the system and I seek to maintain a minimum effective 'dosage' of content as to not overwhelm you, but to ensure you achieve your goals.
PORTION CONTROL (Calorie intake)
"Portion control relates directly to the amount of calories you consume. In order to lose fat, we need to consume less than we burn..."
Trying to just burn more and exercise more without keeping an eye on calories, will likely cause an increase in intake, either consciously or subconsciously as our bodies look to create balance. So we need to become calorie aware. We suggest that whilst it doesn't matter if you have 3 or 5 meals per day, that you commit to a structure. 3 meals per day with protein being present in all 3 of the larger meals. Nutrient dense food, natural unprocessed food tends to be lower calories and more satisfying versus processed counter parts. So look to structure your diet with 80% real foods, (something that you can hunt, fish, grown from the ground or pick from a tree) You can also have more refined foods such as bread or cereal, but once again, it can be easy to over consume. So portion control really is key.
Here are a few tips; -Eat off smaller plates -Eat slowly and consciously -Stop eating when 80% full, don't keep eating until feel like you need to stop -Eat protein first, it's the most filling and tends to require more chewing Your results will show how under control your portion control and daily calorie intake is. If you're not losing fat, it's likely that calories are too high.
Follow the Infographic below to help with size control
"Here's something you can try and I recommend you do it in this order..." FATS- are higher in calories than any other food group. Opting for lower fat options will save calories versus full fat. TRACKING- If all else fails, you may wish to track your calories, we tend to use this as a last resort due to the time and effort it adds to what may be an already busy lifestyle. HOW MANY CALORIES SHOULD I BE EATING? Regardless of whether or not you are tracking, you should be aware of how many calories in a day you should be eating in order to achieve your goal. This can make you far more aware when assessing portion sizes. Please refer to the calorie calculator in the members area
PROTEIN TARGET
Protein this is most important food group to control when looking at losing body fat. When we are losing weight, we must ensure that we keep hold of any muscle mass to keep the metabolism healthy and to have a lean toned body. Protein also plays a huge factor is providing structure to your diet.
"EVERYBODY should be tracking protein, whether or not you're tracking calories. Here's why..." -Protein is very filling and will leave you feeling fuller for longer -Protein will help you build and maintain muscle mass, making a lean toned physique -Hitting your protein targets will require planning, therefore providing simple structure to your diet -Protein is difficult to be stored as body fat and hard to overeat, it can also be converted to glucose and used as an effective energy source should it be required to, especially when exercise is intense So how to work out your protein target: Use your TARGET BODY WEIGHT in kilos, and X that number by 2! For example, if your target bodyweight is 60kg, then you would require 12og of protein.
"This does not need to be a difficult task. Here's some examples of high protein foods..." 100grams of cooked chicken - 31 grams of protein 1 large egg - 7 grams of protein half a pot of Skyr yoghurt - 17.5grams of protein 200ml Semi Skimmed milk - 7.2grams of protein A slice of burgen bread - 6.7 grams of protein per slice Protein shake - 20 - 30 grams per serving Meat, Fish, Dairy, Poultry and supplements are the best means of adding protein into your diet. Always opt for LEAN cut meat, LOW FAT dairy and protein shakes NOT weight gainers. Tracking protein can be used very simply. In the past, people have simply used the NOTES app on their phone to plan and track their protein intake.
STEPS (NEAT)
NEAT activity simple stands for NON EXERCISE ACTIVITY THERMOGENESIS. This is just an fancy way of burning calories that isn't from planned exercise. Just like your step count throughout the day when you're at work or playing with your family. Putting this into perspective, a BOOTCAMP WORKOUT may burn 250 - 350 kcals per workout, double this if you're doing two workout back to back.
Your step count for the day, 10 thousands steps per day, will burn approximately 500 kcals per day, every day. One could argue that step count is more important than your bootcamp workouts, the truth is, they work in synergy. Exercise will ensure muscle mass is preserved when losing fat. Very much a 'use it or lose it' scenario. Â This will hugely assist with the fitness, aesthetics of your body and a healthy long term metabolism. The step count could be seen as 'walking off the fat', whilst this is not strictly true, creating a calorie deficit is the determining factor, with or without steps or exercise, but EXERCISE + INCREASED NEAT is the most powerful combination. Target 10 - 12 k steps per day, every day. This may mean that you to plan structured walks in to your day.
SLEEP
The importance of sleep for fat loss is huge. This is due to the regulation of appetite. Typical feeling of tiredness due to lack of sleep will lead to a desire of food as we can feel as though we are lacking energy. We eat and can even feel more lethargic as we've over ate and are tired. Here's a few issues contributing to lack of sleep; Stress- Not being able to switch off
Turn off all electrical equipment, phones and lights 20 mins before sleeping. Practice deep breathing and a relaxing routine. Ensure your mattress is adequate (changed 8- 10 years) and your pillows are comfortable. Stay away from any form of caffeine after 2pm. When dieting, sometimes low calories or low carbs diets can leave you unable to relax and drop sleep. This is due to lower levels of serotonin. DO NOT BE AFRAID of carbs at night, total calories in versus out is the important factor, NOT WHAT TIME you eat. Carbs at night may help you relax and sleep. Carbohydrate foods being pasta, rice, potatoes, or fruit. Children - Having children is one of the hardest to deal with, especially at certain ages for them to communicate what they want. Routine is the the best way to tackle this. Having a 'go to' strategy if/when they wake up and good communication with your partner to share the strain with you. It's not forever, and routines can be identified and put into practice quickly. Aim for at least 7 hours sleep. For some reading this, they may feel it's impossible, but do your best and evaluate your current sleep routine.
HYDRATION
De-hydration can often be confused with hunger, so we eat, but the same feelings are present so we eat again, when this was never really the problem in the first place. Combat this by drinking 2 litres of water per day, every day. Your body is about 70% water, we need it to simply function on a day to day basis. It transports some of our essential vitamins around the body, contains essential minerals for survival and flushes out the bad.
Being dehydrated will also decrease your performance in the gym and at bootcamp, so you'll receive less benefits from the hard work you put in and progress slower. Drinking water throughout the day will also keep your hands and mouth busy, so you will be less likely to unconsciously boredom eat. Having a drinking bottle that stays with you all the time is definitely a habit to create. Some people find buying a 2 litre water flask and filling it up each morning, a great way of ensuring we hit this daily target.
"Like all of the 5 fat loss essentials, they only work if done on a daily basis over an extended period of time."
THANK YOU FOR CHOOSING
"For more tools & resources please visit the Weight Loss Suite, which can be found at... www.teambodyfit.co.uk/ member"