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Useful Tools

The Best Diet Plan  

The best Diet is always a sustainable diet, Across the world there are many different diets all claiming to be the best and the most effective. However they all follow the basic principle of A Calorie Defecit - All achieved in different ways. 

Ketogenic diet - High Fat, High Protien very low carb 

Atkins Diet - High Fat, High Protein, Low Carb 

Paleo Diet - Only eating what the caveman ate 

Intermittant fasting - 16 hours fasted 8 hours fed 

The list goes on. 


For me I nearly always suggest tracking your food, before you can start making changes in your diet you need to know what you are eating.  To build your very own healthy diet that could be life changing there a few things you need to know. 

Protein - 4kcal per gram, Protein is essential for the repair and maintenance of your body. It will keep you fuller for longer and can help reduce your over all calorie intake. 1g per 1lbs of ideal body weight is sufficient for most people. 

Carbohydrates - 4kcal per gram, Carbs are important as they are the bodies preferred energy source, There are 3 different types of carbs

- Sugar found in sweets and drinks 

- Startch found in potato's, rice and pasta 

- Fibre found in vegetables and pulses

Fats - 9kcal per gram, Small amounts of fats are essential for a healthy balanced diet and they can help the body absorb vitamins

- Saturated fats - The kind of fat found in butter, lard, ghee, fatty meats and cheese. Eating a diet high in saturated fat is associated with raised levels of non-HDL (bad) cholesterol. This is linked to an increased risk of heart and circulatory disease. Guidelines state less than 30g per day for men and 20g per day for women 

- Trans fats -  Artificially created fats used in the manufacture of foods. They increase shelf life and the flavour-stability of foods. They are also often found in fast food, cakes and biscuits. Guidelines state less than 5g per day for adults 

- Unsaturated fats - Unsaturated fats are loosely packed. They tend to be liquid at room temperature. Replacing saturated fat with unsaturated fat can improve your health.

Enjoy your food, 

Exercises well

Get Fit & Be Happy

Top 4 Exercises For Men & Women 

Squat - The most common squat you’ll see in the gym is the conventional back squat. Perfect for overall leg development of the quads, glutes and hamstrings as well as core strength. The back squat should be a staple in anyone’s routine.

  • Squats will assist in building muscle in your entire body. It’s proven that your body triggers an increase in growth hormone and testosterone when doing this big compound movement. These are vital for muscle growth, and will help in the building of other muscle groups other than legs.

  • Squats are functional and will make day-to-day activities easier. With greater power and strength in your core and legs, day-to-day activities such as climbing the stairs or bringing in your monstrous food shop will become a breeze.

  • You can burn more fat tissue. If you develop your squat and put on some muscle tissue, your body will in turn burn more calories per day just standing still. For every 1lb of muscle gained you can expect a return of 50-70 calories burned per day, for doing absolutely nothing. Granted, I’m no Rachel Riley, but if you add 10lbs of muscle you can expect to burn an extra 500-700 calories. For free!

  • Squats are good for improving mobility, balance and proprioception.

  • Squats get a bad rep for doing damage to the knees. Not true. If performed correctly, they can increase strength and stability in the joints and build the muscle structures around them for support.

Deadlift - The deadlift is a compound exercise, meaning that it engages a number of large muscle groups. For example, a squat is a compound exercise as it engages 4 large muscle groups. The thing that makes this exercise different is that the deadlift engages over triple the amount of muscles of a squat, ranging from your gastrocnemius (calves) to your trapezius (upper back). 

The benefits of the deadlift exercise are massive.

Firstly, as it activates so many different muscles, it has been found that it can actually help fat burning. You don’t have to do deadlifts just to become stronger!

Secondly, it improves posture. By engaging and strengthening the majority of the postural muscles, you may soon look in the mirror and notice you’re standing a little straighter.

And then finally, the main reason. It strengthens so many muscles. If you perform this exercise correctly and effectively in your workout routines over a set time period, you will see and reap the benefits.

Bench Press Depending on your goals, there are different variations of bench presses that work slightly different muscles, too. For example, a narrower grip bench press also works the triceps and forearms.

Other benefits of adding bench presses to your weight-training regimen include increasing upper body strength, improving muscular endurance, and even preparing your upper body to do movements like pushups. They also can be an effective strengthening exercise for sports like sprinting, hockey, and football.

  • Traditional bench press. This exercise is done lying down on a flat bench and pressing a barbell up and down at chest height. It works the pectoral muscles, shoulders, and arms.

  • Incline bench press. For this variation, the front of the bench is angled between 45 and 60 degrees so you are leaning back slightly. It targets muscles of the upper chest and shoulders.

  • Decline bench press. For this variation, the front of the bench is angled upward, so when you lie down your feet are in a higher position than your head. It works the lower chest muscles and shoulders.

  • Narrow grip bench press. During this variation, your hands are narrower together on the barbell. It works the triceps and forearms.

Bent over row Barbell bent-over rows are a great exercise for building a bigger, stronger back and perfect for anyone looking to improve their squats, deadlifts and bench press.

Considered to be one of the original big-muscle moves, this compound exercise requires you to pick the barbell off the floor, while bending forward and lifting the bar towards your sternum. Your knees should be bent, with your back staying straight, and neck in line with the spine. Your grip should just be slightly wider than shoulder-width apart.

This is one of the best exercises to maximise muscle growth and increase pulling strength in the upper body, not to mention the effects it will have on your physique.

The main muscles used are the latissimus dorsi (lats), which run down the sides of your upper back, trapezius (traps), and rhomboids (upper middle back). The barbell bent-over row also uses the back, glutes and legs to stabilise the body too. It’s a powerful movement, so a don’t be surprised to see improvements in your other lifts.

Metabolic Conditioning

Metabolic conditioning is a method of training, ideal for those who are time restricted in training and also those who love a high intensity workout – make no mistake, this is no steady state training.

Metabolic conditioning is not as complex as it sounds… it’s simply structured periods of training and rest to induce a desired response from the body. “Metabolic” refers to the consumption of energy, and this is categorised into three sections:

Aerobic (think endurance)

Glycolytic (someone who has to combine endurance with power, like a boxer).

ATP-PC System (imagine a 10-15 second athlete who performs at extremely high intensity)

How we structure our metabolic conditioning sessions depends on what the desired outcome is – do we want to develop better Aerobic capacity or look like an endurance runner? Or do we want to build lean muscle and burn as much fat as possible? How we answer these questions should define the metabolic conditioning workouts we create and perform.

Aerobic Development Example

5 minutes work – 1 minute rest – 3 rounds.

1 minute Air Squats

1 minute Sit Ups

1 minute Kettlebell Swings

1 minute Plank

1 minute Skipping

This style of workout will develop the aerobic system, incorporating a low % of rest/training. This is ideal for those who don’t have the time for a 10k run but want to increase their training patterns in the lead up to competition.

Power Output Development

10 seconds work – 1.5 minutes rest – 5 rounds.

Heavy Kettlebell Swings

Weighted Jumping Lunges

Resistance Band Sprints

Jumping Squats

This style of workout needs to be explosive (e.g. kettlebell swings performed as powerfully as possible), it targets the fast twitch fibres to exhaustion in a short period of time, by limiting the training time, we reduce wastage of energy on pathways that are less relevant to the desired outcome.

Lean Muscle Development

45 seconds work – 15 seconds rest – 3 rounds.

Resistance Band Runs

Bent Over Rows

Push Press

Hanging Leg Raises

Goblet Squats

The type of training will cross into various energy pathways, the aerobic element will help elicit the usage of fatty acids as an energy source, whilst the moderate intensity will enable enough muscle fibre damage to promote growth in the repair process – hence the lean muscle development!

Calorie Calculator

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