TRAINING & NUTRITION GUIDE weight management THE GUIDE
Contents LET'S GET STARTED 1 4 2 7 5 3 6 FUEL YOUR PROGRESS SUPPLEMENTS SORTED WAYS TO MEASURE PROGESS WEIGHT-LOSS WORKOUTS SURE-FIRE SUCCESS THE FINAL WORD TAP PAGE NUMBER TO JUMP TO ARTICLE
LET’Sget started TRIED THE FITNESS FADS AND BACK AT SQUARE ONE? WE FEEL YOU. It’s time to ditch the ‘quick-fix’ diets and follow our guide to building a healthier, stronger body for good. Learn about how to diet the right way, try tasty new recipes, and put your fitness to the test with tough workouts that work. We’re here to help you to make sustainable lifestyle changes that you can stick to. BACK TO MENU
WE CAUGHT UP WITH QUALIFIED NUTRITIONIST JENNIFER BLOW TO GET THE LOWDOWN ON HOW TO FEED YOUR BODY FOR SUSTAINABLE, LONG-LASTING RESULTS. IN THIS SECTION WE'LL SHOW YOU: How to calculate how many calories your body needs to achieve your goal. The major food groups and what percentage of your diet they should make up. Super-simple recipes and a meal plan so your journey doesn’t equal bland food or complicated kitchen routines. Fuel your progress NOW GET A CALCULATOR AND A PEN AND PAPER HANDY FOR YOUR PERSONALISED NUTRITION PLAN… BACK TO MENU
calories COUNT MAKE THE AMOUNT YOU EAT DIRECTLY AFFECTS YOUR BODY COMPOSITION, SO WHY DO MOST OF US USE THE GENERALISED POPULATION GUIDELINES (OR NONE AT ALL)? In reality, calorie requirements are as unique as you are — your age, gender, body composition, physical activity all affect how many you need per day, AKA your ‘total daily energy expenditure’. Let’s take a look at some general calorie recommendations... AGE SEDENTARY You’re not doing much exercise - Just daily living activities (kcal) MODERATELY ACTIVE A couple of gym sessions or long walks per week (kcal) ACTIVE 3+ gym sessions per week (kcal) M F M F M F 18 2,400 1,800 2,800 2,000 3,200 2,400 19-20 2,600 2,000 2,800 2,200 3,000 2,400 21-25 2,400 2,000 2,800 2,200 3,000 2,400 26-30 2,400 1,800 2,600 2,000 3,000 2,400 31-35 2,400 1,800 2,600 2,000 3,000 2,200 36-40 2,400 1,800 2,600 2,000 2,800 2,200 41-45 2,200 1,800 2,600 2,000 2,800 2,200 46-50 2,200 1,800 2,400 2,000 2,800 2,200 51-55 2,200 1,600 2,400 1,800 2,800 2,200 56-60 2,200 1,600 2,400 1,800 2,600 2,200 61-65 2,000 1,600 2,400 1,800 2,600 2,000 66-70 2,000 1,600 2,200 1,800 2,600 2,000 71-75 2,000 1,600 2,200 1,800 2,600 2,000 76+ 2,000 1,600 2,200 1,800 2,400 2,000 BACK TO MENU
WORK OUT YOUR CALORIE REQUIREMENTS: THE SCIENCE Now it’s time to get personal. Follow these steps to work out how many calories your body needs to maintain your current body composition. After that, you’ll be able to work out how many calories you need to lose weight. STEP 1 WORK OUT YOUR BMR Your BMR is your ‘basal metabolic rate’. It’s the amount of energy (calories) your body burns if you do nothing but rest for 24 hours. To calculate your BMR, you should know your weight in kilograms and your height in centimetres, and you should have a calculator. Use one of the following equations to calculate your BMR: Weight Height Age BMR 10 X WEIGHT IN KG + + - - = = 10 X WEIGHT IN KG 6.25 X HEIGHT IN CM 6.25 X HEIGHT IN CM 5 X AGE IN YEARS + 5 5 X AGE IN YEARS - 161 MEN WOMEN your BMR BACK TO MENU
STEP 2 WORK OUT YOUR TDEE Your ‘TDEE’ is your total daily energy expenditure. That’s the amount of calories your body needs daily — including physical activity. To work out how many calories you need per day, use a calculator to multiply your BMR (you’ve just worked this out in step 1) by your physical activity level or ‘PAL’, which is represented by the numbers below: STEP 3 WORK OUT YOUR ‘GOAL TDEE’ FOR MUSCLE GAIN Muscle gain: The amount of calories you’ll need per day to build muscle depends on your overall goal — whether you’d like to lose fat as well as gaining muscle, or just gain muscle without losing any fat. To lose fat while gaining muscle mass, subtract approximately 500kcal from your TDEE — your body will use up the remaining calories from your energy stores. This energy can be taken from both fat and muscle tissue. To minimise muscle tissue loss, it’s important to keep on top of weight training and eat enough protein (we’ll get to this later). If you’d only like to gain muscle, studies suggest you should add around 500kcal to your TDEE. Take body measurements every few weeks. You can either increase your intake in increments of around 250kcal if you’re not gaining muscle, or if you find you’re gaining too much weight in the wrong places, decrease your intake slightly. 1.4 1.6 1.8 SEDENTARY MODERATELY ACTIVE HIGHLY ACTIVE YOUR BMR X YOUR PAL = YOUR TDEE – 500KCAL = YOUR TDEE + 500KCAL = LOSE FAT AND BUILD MUSCLE: BUILD MUSCLE: your TDEE goal TDEE BACK TO MENU
It’s important to work out your macronutrient requirements, which means how much protein, carbohydrates, and fat your body needs. Follow these steps to work out what you need — grab a pen and paper and write the numbers down as you go. STEP 1 HOW MUCH PROTEIN? Calculate your protein requirements first, and the rest (carbohydrates and fat) should be taken from your remaining calorie requirements. Protein is the body’s bricks and mortar for rebuilding muscle, replicating DNA, and catalysing metabolic reactions. High amounts are found in meat, fish, animal products, and also plant-based sources like legumes, nuts and seeds. Eating enough of the stuff combined with weight training promotes muscle growth (AKA muscle protein synthesis) and maintenance. Build muscle: Research spanning the last 30 years recommends that to gain muscle mass, you’ll need approximately 1.6g of protein per kilogram of bodyweight per day. Simply multiply your weight in kg by 1.6 to work out how many grams of protein you need every day. Once you’ve worked out how many grams of protein you need per day, multiply the amount of grams by 4 to get the amount of calories it represents. Subtract this from your goal TDEE, and you’ll have your remaining calories to work out your fat and carbohydrates. Write down these numbers. WEIGHT IN KG X 1.6 =DAILY GRAMS PROTEIN DAILY GRAMS PROTEIN X 4 = CALORIES YOUR GOAL TDEE – CALORIES = macros MASTER your remaining calories BACK TO MENU
BACK TO MENU STEP 2 HOW MUCH FAT? Research shows that around 35% of your diet should be made up of fats. To work this out, divide your goal TDEE by 100 and multiply that number by 35. To get the amount of fat in grams you need, divide that number by 9. Write these numbers down. There are a few different types of fats — some of which are healthy and some that have no health benefits at all. Monounsaturated and polyunsaturated fats are found in foods like avocados, nuts, olive oil, and oily fish, and boast big health benefits. Saturated fats found in things like coconut oil, meat, egg yolk and dairy are beneficial in smaller amounts. Finally, you have trans fats, which are found in fast foods, ready meals, and confectionary. Avoid these as they’re harmful to health and will slow progress. STEP 3 HOW MANY CARBOHYDRATES? Now you’ve worked out your protein and fat requirements, the remaining calories from your goal TDEE should be made up of carbohydrates. To work out your remaining calories, simply subtract your protein and fat calories from your goal TDEE. Next, divide your remaining calories by 4 to get the amount of carbohydrates in grams you need. There are two main food groups that contain carbs: Starchy foods: Starchy foods are the main source of carbs and play a key role in energy metabolism. These include foods such as bread, pasta, potatoes, rice and cereal. Try to eat these as wholegrain varieties (or leaving the skin on for potatoes), as that’s where lots of the goodness is found. Fruit and vegetables: Boasting a huge range of vitamins and minerals and absolutely essential for health, fruit and vegetables are a must. Vegetables help you feel full due to their fibre content, plus they’re often low in carbs (not including starchy veg like potatoes). Try to get at least 3-4 portions of vegetables into your daily diet. Fruits are higher in carbs in the form of simple sugars, but are still an important food for health. Try to get 1-2 portions of fruit into your daily diet (dried fruits and fruit juices have a higher sugar content so try to steer clear of having these too often). YOUR GOAL TDEE ÷ 100 THEN X 35 THEN ÷ 9 = YOUR GOAL TDEE – YOUR PROTEIN AND FAT CALORIES THEN X 4 = CARBOHYDRATES IN GRAMS fat in grams
This well-balanced meal plan comes from expert nutritionist Alice Pearson and is designed to keep you going all day long. Mix and match your meals and snacks to suit you, and remember, your calories and macronutrient weights are personal — you can apply these to the plan. weight loss MEAL PLAN FOOL-PROOF MONDAY BREAKFAST 2-egg omelette with mixed veg (tomato, mushrooms, onion etc.), avocado and mozzarella LUNCH Jacket potato with baked beans and mixed salad SNACKS Rice cakes with All-Natural Peanut Butter DINNER Chicken and vegetable stir-fry with rice noodles WHY? Eggs and chicken are high in leucine — the amino acid boost for muscle building. An excuse to get hyped about avocado — it’s packed with healthy fats. TUESDAY BREAKFAST Fat-free natural yoghurt with mixed berries and granola LUNCH Tuna Niçoise salad SNACKS All-Natural Peanut Butter and banana on wholemeal toast DINNER Lean beef steak with baked sweet potato, asparagus and tender stem broccoli WHY? Berries contain high amounts of polyphenols, which have antioxidant properties. Get fit by eating fish — tuna is a good source of lean protein and omega-6 fatty acids. BACK TO MENU
WEDNESDAY BREAKFAST Porridge with mixed seeds and walnuts and Vanilla FlavDrops LUNCH Couscous, chickpea and pomegranate salad SNACKS Protein Crisps with avocado and salsa DINNER Turkey mince spaghetti Bolognese with salad WHY? Turkey mince is a leaner alternative to beef mince, helping you reduce your saturated fat intake. THURSDAY BREAKFAST Super green smoothie (kale, spinach, pineapple, banana, flax seeds, yoghurt) LUNCH Chicken, avocado & hummus wrap SNACKS Apple & carrot sticks with All-Natural Peanut Butter DINNER Seared tuna steak & sweet potato wedges (recipe below) WHY? Nobody eats plain kale, but it’s a good source of calcium, vitamin K, and antioxidants, so shove it in a smoothie instead. FRIDAY BREAKFAST Chocolate peanut butter overnight oats LUNCH Chickpea and spinach curry with spicy couscous SNACKS Coffee chocolate protein smoothie (recipe below) DINNER Baked salmon fillet with goat’s cheese, walnut, and apple salad WHY? Chickpeas are high in protein, have a low GI, and are a good source of fibre, which can increase satiety and help with weight loss. BACK TO MENU
SATURDAY BREAKFAST Berry-beet protein smoothie (Vanilla Impact Whey Protein, mixed frozen berries, beetroot) LUNCH Smoked salmon, avocado, and cream cheese wholemeal bagel SNACKS >70% cocoa dark chocolate DINNER Chicken Thai green curry with cashew nuts and jasmine rice SUNDAY BREAKFAST Bacon medallions, scrambled eggs and spinach on wholemeal toast LUNCH Low-carb burrito jars SNACKS Impact Bar DINNER Sweet potato, coconut and chilli soup with a wholemeal bread roll WHY? Beetroot is high in nitrates, which can boost your gym performance. Also, ditch the milk an opt for dark chocolate — it’s a rich source of antioxidants and is lower in sugar. WHY? Bacon medallions are a tasty breakfast treat with less saturated fat and calories than ordinary bacon. BACK TO MENU
BACK TO MENU BREAKFAST CHOCOLATE & PEANUT BUTTER OVERNIGHT OATS AFTER A LITTLE INDULGENCE? THIS RECIPE HAS NO ADDED SUGAR, BUT PLENTY OF CHOCOLATEY TASTE TO SATISFY THAT SWEET TOOTH. METHOD Mix all of the ingredients together and drop into a jar. Refrigerate for at least two hours or overnight. IN G R E D IE NT S 60g rolled oats 1/2 scoop Vanilla Impact Whey Protein 1 tbsp. Organic Chia Super Seeds 1 tbsp. cocoa powder 1 tbsp. All-Natural Peanut Butter 150ml milk KCAL 491 FAT 24g PROTE IN 32g CARBS 8g MAKES 1 SERVING
DINNER SEARED TUNA STEAK & SWEET POTATO WEDGES TRY THIS SEARED TUNA STEAK WITH PINK PEPPERCORNS AND SWEET POTATO WEDGES FOR A QUICK AND HEALTHY DINNER. METHOD Cut the sweet potatoes into wedges. Sprinkle the flour, salt, pepper and melted coconut oil over them about a little to coat them (this will make them super-crispy). Pop them onto a baking tray and bake at 200°C for 25 minutes. Coat each steak with pink peppercorns (crushed) and sea salt, then fry or griddle on high heat with the coconut oil. When the pan just about begins to smoke, add the tuna steaks and fry on each side for 45 seconds if you prefer seared tuna, or 2 minutes on each side if you prefer it cooked through. Serve with lemon wedges and your favourite vegetables. IN G R E D IE NT S For the sweet potatoes: 2 sweet potatoes 1 tbsp. plain flour 1/2 tsp. salt 1/2 tsp. black pepper 1/2 tbsp. coconut oil (melted) For the rest: 2 120g tuna steaks 1 tbsp. pink peppercorns 1 tsp. coarse sea salt 1 tbsp. coconut oil 1 lemon (cut into wedges) Your favourite vegetables KCAL 291 FAT 25g PROTE IN 12g CARBS 20g MAKES 1 SERVING BACK TO MENU
MAKES 1 SERVING SHAKE COFFEE CHOCOLATE PROTEIN SMOOTHIE THIS DELICIOUS PROTEIN MILKSHAKE MAKES THE PERFECT PROTEIN-PACKED BREAKFAST SHAKE TO WAKE YOU UP IN THE MORNING. METHOD Add all ingredients to a blender and blend on full power. IN G R E D I E NT S 200ml milk 100ml brewed coffee 1 scoop (30g) Chocolate Smooth Impact Whey Protein 100g banana KCAL 279 FAT 3g PROTE IN 31g CARBS 35g BACK TO MENU
DID YOU KNOW TWO THIRDS OF PEOPLE DON’T GET THEIR FIVE-A-DAY? READ ON FOR FIVE EASY WAYS TO PACK YOURS IN EVERY MEAL. HOW TO GET INmore greens SWITCH UP YOUR SMOOTHIE Get your five-a-day in one by blending up a smoothie. You can add any fruit or vegetable, so get creative. SLURP ON SOUP No need to gnaw away on plain carrots and broccoli. Add them to a soup and you can dunk a big hunk of buttery bread into them instead. BREAKFAST OF CHAMPIONS Make a share-worthy breakfast every day and feel healthy by bunging some berries on top of your cereal or porridge. ATTACK THE SNACKS Ditch the chocolate and crisps and try some carrot sticks or a crunchy apple. Sound a bit sad? Pick a dip like hummus or nut butter to add some flavour and healthy fats. GET SAUCY Plain vegetables can be boring — there’s no denying it. But, vegetables in a sauce will absorb the delicious flavours and add texture and colour to your favourite dishes — win. BACK TO MENU
THERE ARE PLENTY OF REASONS TO TAKE SUPPLEMENTS WHILE ON YOUR WEIGHT-LOSS JOURNEY — the most important being feeling on top form to tackle tough workouts and keeping those hunger pangs at bay. THESE ARE THE KEY SUPPLEMENTS TO TAKE ALONGSIDE YOUR BALANCED DIET… sorted SUPPLEMENTS BACK TO MENU
SUPPLEMENTS SORTED ES SENTIAL S A-Z MULTIVITAMIN Containing a whole host of essential vitamins, this is the best way to ensure you stay on top form every day. Find out more ES SENTIAL S MULTIVITAMIN GUMMIES For those who prefer their vits chewable. Multivitamin Gummies contain a blend of 11 essential vitamins and minerals. Find out more daily dose YOUR BACK TO MENU ES SENTIAL S CARB METABOLISER Convenient capsules to support you every day. Contains vitamin B12 to help reduce fatigue, along with vitamin B6 to boost your metabolism. A simple addition to help keep you feeling your best. Find out more
ES SENTIAL S IMPACT PRE-WORKOUT Don't let your workouts get the better of you. With 150mg of caffeine that's proven to enhance performance, you'll be able to go harder for longer. Find out more PR O THE PRE-WORKOUT This cutting-edge blend of creatine and caffeine will have you walking through your workouts and reaping the benefits of a good gym session. Find out more PRE-workout SUPPLEMENTS SORTED BACK TO MENU ES SENTIAL S ORIGIN PRE-WORKOUT Give your body an extra boost before you even step foot in the gym. Origin Pre-Workout is a nononsense formula, packed with key pre-workout ingredients, including citrulline malate, beta alanine, and caffeine to take your training to the next level. Find out more
ES SENTIAL S IMPACT EAA A superior blend of all nine essential amino acids, with zero calories and zero sugar, so that you can get the amino acids you need without derailing your training. Find out more PR O THE EAA A superior blend of all nine essential amino acids from the leucine-enhanced Amino9®, The EAA is our cutting edge essential amino acids with added electrolytes, plus premium and patented ingredients, including Aquamin, BioPerine® and AstraGin® in optimal dosages, alongside vitamin C. Find out more VEGAN BCAA 4:1:1 An everyday blend of the essential amino acids - leucine, isoleucine, and valine, these naturally occur in protein, which helps to build and repair new muscle - making sure your body's prepared to tackle your next training session. Find out more INTRA-workout SUPPLEMENTS SORTED BACK TO MENU
ES SENTIAL S CLEAR WHEY PROTEIN All the muscle-building benefits of whey — with far fewer calories. Enjoy this refreshing drink postworkout for recovery. Find out more P R O THE WHEY A blend of all the best protein, this is the ultimate low-sugar recovery drink. The indulgent flavours will make it your new favourite snack. Find out more P R O THE DIET This premium-quality diet whey contains 25g of both fast-and slow-release proteins — whey isolate, micellar casein, and hydrolysed whey. Ideal postworkout, day or night to provide stable protein levels. Find out more VEGAN IMPACT VEGAN PROTEIN Be a lean green plant-based machine with this tasty shake. With 24g of protein per serving, it's ideal for post-workout recovery. Find out more POST-workout SUPPLEMENTS SORTED BACK TO MENU
ES SENTIAL S LEAN LAYERED BAR A delightful, layered protein snack, covered in a smooth chocolatey flavour coating and topped with crispy protein pieces for added crunch. It's a highfibre taste sensation with 15g of protein and fewer than 140 calories. Find out more VEGAN CARB CRUSHER Low in sugar but rich in fibre, while packing 15g of protein within an indulgent dark chocolate coating. Vegan Carb Crusher comes in four mouth-watering flavours to kill cravings. Find out more VEGAN BAKED COOKIE No need to give into the guilt — these cookies are low in sugar, high in protein and completely plantbased. Find out more SUPPLEMENTS SORTED snacking SENSATIONAL BACK TO MENU
BACK TO MENU WHILE WHAT YOU EAT PLAYS A BIG PART IN YOUR WEIGHT-LOSS JOURNEY, REGULAR EXERCISE WILL HELP YOU SHIFT FAT AND BUILD MUSCLE TOO — WHICH MEANS A BOOST FOR YOUR METABOLISM. In this section you’ll find a week’s worth of workouts made up of strength training and cardio — the ideal weight-loss combination. Carry out these workouts week by week for sustainable results that’ll keep you forever fit. Let’s get moving… MEET THE PT With over 12 years' experience in the sports industry, Hollie Philippa knows her stuff when it comes to staying in shape. Her experience working in top gyms around the world has given her the expertise to create holistic workouts tailored to promote weight loss. workouts WEIGHT-LOSS
THIS IS HIIT. AKA HIGH INTENSITY INTERVAL TRAINING. PERFORM EACH OF THESE EXERCISES FOR 30-50 SECONDS. REST FOR 10-30 SECONDS BETWEEN EACH. REPEAT THE FULL CIRCUIT 3-5 TIMES. EXERCISE ROUNDS ACTIVE TIME Bodyweight squat 3-5 30-50 seconds Bodyweight reverse lunge 3-5 30-50 seconds Press-up 3-5 30-50 seconds Tricep dips 3-5 30-50 seconds Jump squats 3-5 30-50 seconds Plank hold 3-5 30-50 seconds EXERCISES workouts WEIGHT-LOSS WORKOUT one BACK TO MENU
BACK TO MENU METHOD Stand with your feet shoulder-width apart, toes slightly pointed outwards. Inhale and hinge at the hips and bend into the squat position, keeping your knees behind your toes, chest up, and back straight. Push back up through your heels. WHY SQUAT? Great for building bigger, stronger glutes and abs. and exhale, bracing abs throughout movement. EXERCISE BODYWEIGHT squat
BACK TO MENU METHOD Standing upright with your hands on your hips, take a large step backwards with one foot. Bend your legs so that your front leg is parallel to the floor and your back knee is just off the ground. Slowly straighten and repeat on the other leg. EXERCISE BODYWEIGHT reverse lunge
METHOD Lying on your front, place your hands lightly wider than shoulder-width apart and push up onto your toes. Keep your body straight by engaging your core muscles and then push up until your arms are straight, keeping your elbows reasonably close to your body. Lower back to the starting position and repeat. TAKE IT DOWN A NOTCH: If you can’t manage a full press-up, try doing them on your knees instead of your feet. EXERCISE PRESS-up BACK TO MENU
METHOD Position your hands behind your, shoulder-width apart, on a stable bench or chair. Straighten your arms, with a slight bend at the elbows (to take the pressure off your joints) and then lower to a 90-degree angle. Press back up to finish the move and then repeat. EXERCISE TRICEP dip BACK TO MENU
METHOD Stand with your feet shoulder-width apart, toes slightly pointed outwards. Inhale and hinge at the hips and bend into the squat position, keeping your knees behind your toes, chest up, and back straight. Push back up through your heels and as you do, jump up, using your arms to propel you upwards. Land as softly as you can and then repeat. EXERCISE JUMP squat BACK TO MENU
METHOD Plant your hands directly under your shoulders, like you’re at the top of a push up. Squeeze your glutes and abs to stabilise your body and keep your back straight. Hold this pose for as long as you can without compromising your form (don’t let that bum dip!). EXERCISE PLANK hold BACK TO MENU
EXERCISES workouts WEIGHT-LOSS BACK TO MENU COMPLETE 5 CIRCUITS WITH 60 SECONDS REST BETWEEN EACH. EXERCIS E ROUNDS REPETITIONS Walking lunge 5 15 Jump squats 5 15 Step-ups 5 15 Press-up 5 15 30-second standing sprint 5 30 seconds Ab crunch 5 15 WORKOUT two
BACK TO MENU METHOD Standing tall, with chest up and feet hip-width apart, engage your core and glutes and take a step forward on one leg. Keep your knees behind your toes as you lower down so that your front thigh is parallel with the floor. Step forward on your back leg and repeat the movement. WHY LUNGE? This move works every major muscle in your lower body — it’s a winner with us. EXERCISE WALKING lunge
BACK TO MENU METHOD Stand with your feet shoulder-width apart, toes slightly pointed outwards. Inhale and hinge at the hips and bend into the squat position, Keeping your knees behind your toes, chest up, and back straight. Push back up through your heels and as you do, jump up, using your arms to propel you upwards. Land as softly as you can and then repeat. EXERCISE JUMP squat
BACK TO MENU METHOD Simple: Step up onto a bench or platform and step back down. The higher the platform, the harder this move will get. TAKE IT UP A NOTCH: Add weights or increase the pace of your steps. EXERCISE STEP-up
BACK TO MENU METHOD Lying on your front, place your hands lightly wider than shoulder-width apart and push up onto your toes. Keep your body straight by engaging your core muscles and then push up until your arms are straight, keeping your elbows reasonably close to your body. Lower back to the starting position and repeat. TAKE IT DOWN A NOTCH: If you can’t manage a full press-up, try doing them on your knees instead of your feet. EXERCISE PRESS-up
BACK TO MENU METHOD Staying on the spot, run for as fast as you can for 30 seconds, take a 10-second break and then go again. EXERCISE 30-SECOND standing sprint
BACK TO MENU METHOD Lie down on your back, bend your legs and place your feet firmly on the ground. Cross your hands over your chest and lift your head and shoulder blades off the ground without straining your neck. Exhale as you do this. Slowly lower yourself back to the starting position while inhaling and then repeat. EXERCISE AB crunch
EXERCISES workouts WEIGHT-LOSS WORKOUT three BACK TO MENU THIS IS TABATA. PERFORM EACH EXERCISE FOR 20 SECONDS, WITH 10 SECONDS BETWEEN EACH. REPEAT THE CIRCUIT 4-8 TIMES WITH 1 MINUTE BETWEEN ROUNDS. EXERCISE ROUNDS ACTIVE TIME Burpee 4-8 20 seconds Plank hold 4-8 20 seconds Squat into overhead press 4-8 20 seconds Jump squat 4-8 20 seconds Bicycle crunch 4-8 20 seconds Jump twist 4-8 20 seconds
BACK TO MENU METHOD From a standing position, drop down into a squat, kicking out your legs into a plank position. Then, pull your legs back in and jump up as high as you can, landing softly. Repeat the move as fast as you can, while keeping your form. WHY BURPEE? While everyone hates this move, everyone does it too. That’s because it’s a great highintensity move that works the whole body. EXERCISE BURPEE
BACK TO MENU METHOD Plant your hands directly under your shoulders, like you’re at the top of a push up. Squeeze your glutes and abs to stabilise your body and keep your back straight. Hold this pose for as long as you can without compromising your form (don’t let that bum dip!) WHY BICYCLE CRUNCH? Try lifting up one hand at a time to your chest while keeping your body stable. EXERCISE PLANK hold
BACK TO MENU METHOD With dumbbells or a barbell on your shoulders, stand with your feet shoulder-width apart, toes slightly pointed outwards. Inhale and hinge at the hips and bend into the squat position, keeping your knees behind your toes, chest up, and back straight. Push back up through your heels and as you do, push the weights upwards until your arms are straight. Lower the weights as you lower into the next squat. EXERCISE SQUAT INTO overhead press
BACK TO MENU METHOD Stand with your feet shoulder-width apart, toes slightly pointed outwards. Inhale and hinge at the hips and bend into the squat position, keeping your knees behind your toes, chest up, and back straight. Push back up through your heels and as you do, jump up, using your arms to propel you upwards. Land as softly as you can and then repeat. EXERCISE JUMP squat
BACK TO MENU METHOD Lying on your back, pressing it into the floor, raise your head and shoulders slightly above. Place your hands on either side of our head without pulling on your neck. Lift your legs off the ground, bending one knee towards your face while straightening the other leg out away from you. Twist your core so that the opposite elbow meets with the bended knee. WHY BICYCLE CRUNCH? It hits the upper and lower ab and the oblique muscles all in one move — impressive. EXERCISE BICYCLE crunch
BACK TO MENU METHOD Reaching up and keeping your body straight ad knees slightly bent, push off the floor with both feet, bringing them up towards your chest. Rotate your hips to one side while in the air, but keep your chest facing forwards. Land with both feet and repeat in the other direction. EXERCISE JUMP twist
EXERCISES workouts WEIGHT-LOSS BACK TO MENU WORKOUT four LET’S TRY A 15-20 MINUTE AMRAP WORKOUT. THAT’S AS MANY ROUNDS AS POSSIBLE IN THE TIME, SO YOU CONTROL THE INTENSITY. EXERCIS E ROUNDS REPS Jump squat AMRAP 15 Burpee AMRAP 15 Press-up AMRAP 15 Tricep dip AMRAP 15 Walking lunge AMRAP 15 30-second standing sprint AMRAP 15
BACK TO MENU METHOD Stand with your feet shoulder-width apart, toes slightly pointed outwards. Inhale and hinge at the hips and bend into the squat position, keeping your knees behind your toes, chest up, and back straight. Push back up through your heels and as you do, jump up, using your arms to propel you upwards. Land as softly as you can and then repeat. EXERCISE JUMP squat
BACK TO MENU METHOD From a standing position, drop down into a squat, kicking out your legs into a plank position. Then, pull your legs back in and jump up as high as you can, landing softly. Repeat the move as fast as you can, while keeping your form. EXERCISE BURPEE
BACK TO MENU METHOD Lying on your front, place your hands lightly wider than shoulder-width apart and push up onto your toes. Keep your body straight by engaging your core muscles and then push up until your arms are straight, keeping your elbows reasonably close to your body. Lower back to the starting position and repeat. TAKE IT DOWN A NOTCH: If you can’t manage a full press-up, try doing them on your knees instead of your feet. EXERCISE PRESS-up
BACK TO MENU METHOD Position your hands behind your, shoulder-width apart, on a stable bench or chair. Straighten your arms, with a slight bend at the elbows (to take the pressure off your joints) and then lower to a 90-degree angle. Press back up to finish the move and then repeat. EXERCISE TRICEP dip
BACK TO MENU METHOD Standing tall, with chest up and feet hip-width apart, engage your core and glutes and take a step forward on one leg. Keep your knees behind your toes as you lower down so that your front thigh is parallel with the floor. Step forward on your back leg and repeat the movement. EXERCISE WALKING lunge
BACK TO MENU EXERCISE 30-SECOND standing sprint METHOD Staying on the spot, run for as fast as you can for 30 seconds, take a 10-second break and then go again. WHY SPRINT? High-intensity exercise is a great fat burner and metabolism booster.
BACK TO MENU WAYS TO MEASURE 01. TAKE PICTURES It can be hard to see changes when you see yourself day in, day out. Take a picture before you start your new routine and periodically take them to see how your body changes from the hard work you’ve put in. Make sure you wear the same clothes and take the pictures in the same light to see even the smallest of changes. 02. TRACK YOUR GYM PBS Take a note of how heavy you can lift and keep jotting down your new PB every time you reach it — you can also do the same with your fastest runs. This way, you can look back at where you started and see how much you’ve improved. 03. TAKE BODY MEASUREMENTS This doesn’t have to mean weighing yourself every day. Instead, take waist, thigh, and tricep measurements to keep track of how many inches you’ve lost from your waist, or the muscle you’ve gained. 04. HOW DO YOUR CLOTHES FIT? If your goal is weight-loss, then chances are you’ll go down a couple of clothes sizes. If your jeans are feeling looser, or you even need to buy a smaller pair, then this is a sign that you’re moving in the right direction. your progress
to beat 01. TRACK YOUR FOOD ACCURATELY Are you guessing how many oats you’re pouring into your bowl every day, or conveniently not counting that morning mocha? While being over on your calories every so often is absolutely fine, if you’re finding you’ve stopped seeing progress, you may need to look at tracking your calories and macronutrients more accurately. 02. BE CONSISTENT WITH EATING AND EXERCISING If your exercise routine has become a little sporadic and you’re indulging more often than not, then you can’t really expect to see the results you want. Stick to your exercise plan and tr y and take a few of the treats out ofyour diet. 03. INCREASE WORKOUT VARIETY & INTENSITY Do you spend most of your time in the gym sat on your phone? Unfortunately, scrolling doesn’t burn as many calories as the treadmill. Use your workouts as a chance to challenge yourself by switching it up regularly and trying your hardest in the time you have. 04. KEEP YOUR GOAL REALISTIC If your main goal is “weight-loss”, then this can feel a little distant and vague. Think about why you want to lose weight and the little goals you can set to get you to your big goal. It may be to fit into an old outfit and the little goals to get there could be eating well 80% of the time and exercising 4-5 times that week. BACK TO MENU A PLATEAU HOW
FUEL UP ON FIBRE Studies show that fibre helps with weight-loss by helping you feel fuller for longer. DITCH THE DRINK You were probably hoping this one wouldn’t be on here, but alcohol is packed with calories and offers little nutritional value. Allowing yourself a treat now and then is good for keeping on track, but just make sure heavy drinking doesn’t become a habit. DE-STRESS Stress causes the adrenal glands to release cortisol. High levels of this hormone can increase your appetite and abdominal fat storage, so give yourself a break and relax. WEIGH YOUR FOOD Weighing your food accurately is the best way to gauge whether you’re getting the right amount of calories you need — it also makes it easier to adjust your plan for a little more or less food. A DIET AND EXERCISE PLAN ARE A GREAT PLACE TO START, BUT HOW DO YOU KEEP IT FUN, SUSTAINABLE, AND SUCCESSFUL? HERE ARE OUR TOP TIPS. SURE-FIRE success BACK TO MENU
KEEP IT CONSISTENT Don’t deprive yourself of the odd treat, but if you’re regularly exercising and eating well 80% of the time, then you’ll soon see results. MIX UP YOUR MEALS Nothing will make you fall off the wagon like the same old boring meals, so add spices, switch up your vegetables and experiment with different food combinations. DRINK PLENTY OF WATER Switch out calorie-heavy store-bought coffees and sugary drinks and stick to water. Drinking a glass before eating may also help you to eat less. KEEP TRACK OF PROGRESS There’s nothing more motivating than seeing positive change in yourself, so take progress photos, body measurements and track your gym PBs, so that you’ve got something to celebrate at the end of each week. SURE-FIRE success BACK TO MENU
TIKTOK INSTAGRAM YOUTUBE ARTICLES FOR MORE content YOU’VE MADE IT THIS FAR... SO, DON’T STOP NOW. REMEMBER, BEING FIT AND HEALTHY IS A LIFE-LONG JOURNEY THAT’LL HAVE ITS UPS AND DOWNS. The trick is to keep challenging yourself and make this a lifestyle you can stick to. word THE FINAL VISIT MYPROTEIN.COM BACK TO MENU
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