Transformation Fit

A quick, simple and not so easy HIIT session, to burn some calories and get the body moving!

Jump Squat
... High Knees
Mountain Climbers
Burpees

4 rounds, 30 seconds on, 30 seconds off

Good Luck!!!
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Fat loss comes down to a simple equation, burn more calories than you consume.
Here are 3 simple ways to consume fewer calories and burn more fat.
1. Lower Calories
... The fastest way to drop body fat is too eat less than our body needs.
Try to prioritise protein, and cut down the carbs.
2. Add More Exercise
Go for a run, do an extra weight training session.
Anything that will get your heart pumping and body sweating.
3. Move More
It doesn't matter how you move, just move more.
Walking, climbing stairs and cleaning all burn calories!
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Congratulations to Zee Assane who is our Client Of The Week

Zee joined the TF community at the start of January on our 6 Week Case Study Program.
...
Zee suffers from fibromyalgia, which causes pain all over the body. But Zee hasn't let that stop her!

Zee is smashing all the exercises in the gym, lost weight and already seeing differences in her physique!

Keep up the awesome work Zee!
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WHAT CAN YOU DO Vs. WHAT YOU CAN'T DO
In busy periods of our life, we can get caught up with telling ourselves that we can't do this or we can't do that.
...
Sometimes it is going to be hard to fit all of your gym sessions in, sometimes you are going to struggle to eat exactly to your plan.

This doesn't mean we can just accept it and move on.

There is always a 2nd best option, although maybe not as 'perfect' as our first option, it will still keep us on track.

Here a few examples of how to overcome your obstacles:

- Can't make the gym?
Smash out a home workout.
Although not as effective, it will still burn some calories and get your body moving.

- Got to go to a family meal?
Prioritise protein and have fewer calories during the day.
Better yet, check out the restaurant online and pre-plan what you are going to have.

- Out drinking for a friends birthday?
Consume fewer calories in the day and stick to spirits and diet mixers.
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CLIENT OF THE WEEK Congratulations to our Client Of The Week, Amol Anand

... Amol joined us at the start of December 2018 on our Case Study Program, looking to decrease his weight and improve his health and fitness.

In just 7 weeks and over the Christmas period, Amol has dropped 5kg (11lbs)!!!

Not only has Amol changed his physique in 7 weeks but has also significantly improved his health and increased his strength!

Amol has only just started his fitness journey with TF and we cannot wait to see even more awesome results!

Keep up the great work!
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Protein. WHEN? WHAT? HOW MUCH!?Protein is a building block to bones, muscles, skin, blood and is an important component of every cell in the body.

... Protein is essential when we are training, as we break down our muscle fibers, Protein is what helps us recover and repair. Building stronger, faster and better muscles.

Protein can also make us feel full, a great source when dieting to stop the feelings of hunger and cravings.
When Should I Consume Protein?

For our body to optimally use protein, it is best spread out throughout the day.

What Protein Should I Be Eating?

Protein can come in the form of Meat, Eggs, Fish, Whey Protein. As well as in Beans, Quorn, and Nuts.

How Much Protein Should I Be Eating?
Benefits of Protein can range from anywhere from 1.6-2.2 x Kg in bodyweight = Protein in grams.

Example: If you are 80kg and had a fair amount of muscle mass and wanted to diet down. You would aim for 2 x 80kg = Consuming 160g of Protein per Day.

Spreading out the dose of your Protein as mentioned above is also important, aiming for 20-40g of Protein in every meal.
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CLIENT OF THE WEEK Congratulations to our Client Of The Week, Simon Oldfield

... Simon joined the TF community in July 2018, looking to improve his fitness and strength.

Simon has made incredible progress since his first session, not just with his strength and fitness, but also his mobility which was a big area that needed improvement.

Simon has now significantly more mobility in the hips and ankles gmand is consistently improving his lifts, recently achieving:

Box Squat: 30kg x 8 reps
Trapbar Deadlift: 75kg x 5 reps
Bench Press 50kg x 5 reps
Bent Over Row: 62.5kg x 10 reps
Shoulder Press: 32.5kg x 4 reps

Simon is fantastic to work with, and we cannot wait to see even more amazing progress this year!
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Fat loss by concept is easy, burn more calories than you are consuming.
The hard part is keeping this up, consistently over a long period of time.
The 3 Key Tools of Fat Loss Go:
...
-Energy Intake
Burning more calories than you consume.
If you are not losing weight, consuming less calories will bring the weight down.
Consuming less food is not always the way forward though, below we have more fat loss tools!

-Increase NEAT
Walk more, Take The Stairs. Just move more!
This is an easy one, just spend more time moving. Buy a pedometer and track your steps!

-Increase Exercise
Add in an extra weight training session or add a little bit of cardio to your training.
This can be harder for some people due to time BUT your sessions don’t have to be 45mins plus, a simple 20-30 minute circuit will suffice!

Adherence to these tools will help you lose weight.
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Protein.
WHEN? WHAT? HOW MUCH!?
Protein is a building block to bones, muscles, skin, blood and is an important component of every cell in the body.
... Protein is essential when we are training, as we break down our muscle fibers, Protein is what helps us recover and repair. Building stronger, faster and better muscles.
Protein can also make us feel full, a great source when dieting to stop the feelings of hunger and cravings.
When Should I Consume Protein?
For our body to optimally use protein, it is best spread out throughout the day.
What Protein Should I Be Eating?
Protein can come in the form of Meat, Eggs, Fish, Whey Protein. As well as in Beans, Quorn, and Nuts.
How Much Protein Should I Be Eating?
Benefits of Protein can range from anywhere from 1.6-2.2 x Kg in bodyweight = Protein in grams.
Example: If you are 80kg and had a fair amount of muscle mass and wanted to diet down. You would aim for 2 x 80kg = Consuming 160g of Protein per Day.
Spreading out the dose of your Protein as mentioned above is also important, aiming for 20-40g of Protein in every meal.
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Spending Energy In The Gym Increases Energy Outside Of The Gym.
Attending the gym and training hard isn't just to burn calories or improve your physique.

... Getting through a hard session is rewarding many more ways.
Increased energy throughout the day. Making you far more productive in every area of your life.
Increased focus and concentration on work.
Training releases chemicals called Endorphins, which trigger positive feelings in the body.
With a better and fitter body, you will feel more confident.
You never have a good session and wish you hadn't gone.
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Congratulations to our Client Of The Week David Bryan

David joined TF in June 2016, he joined the community with an already great level of fitness but hit a plateau with his own training.
...
David has been consistent throughout his whole time at Transformation Fit, sticking to diets and training hard everytime he steps through the gym doors.

David has recently hit some fantastic lifts, including:

Barbell Squat: 120kg x 1 rep
Trapbar Deadlift: 170kg x 1 rep
Bench Press: 102.5kg x 1 rep
Barbell Row: 121kg x 5 reps
Overhead Press: 61kg x 1 rep

While sitting at just 73kg body weight!!!!

David is an absolute machine and is fantastic to work with.

Keep up the excellent work as always!!
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REST DAY HIIT SESSION! 😅
Here's a great 9 minute home workout to complete on your rest day to get blood flowing and burn some calories!💪🏻🔥
40 seconds on 😥... 20 seconds off 😊
1. Skipping 2. Mountain Climbers 3. Jump Squats 4. Skipping
1 minute rest.
Repeat.
Good luck team! 💙
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What Is My Metabolism?
Your Metabolic rate or metabolism is the total energy required by your body to function.
Your Metabolism can be broken down into parts.
... Firstly we will look at BMR (Basal Metabolic Rate), which makes up roughly 60% of your metabolism.
BMR is the amount of energy that is required by vital processes in the body while being un-active.
An important factor of weight training comes with the gain of lean muscle mass, more muscle mass we have, higher our BMR.
Around 30% of our Metabolism comes from Physical Activity.
Whether it comes in the form of actual exercise (weight training/running) or NEAT (Non-Exercise Activity Thermogenesis) such as walking or climbing steps.
Being more active in any form will help increase the number of calories we burn throughout the day.
Our Metabolism also includes TEF (Thermic Effect of Food), which makes up roughly 10% of our Metabolism.
TEF is the energy that is used to digest food and absorb food.
Protein causes the largest rise in TEF. It increases your metabolic rate by 15–30%, compared to 5–10% for carbs and 0–3% for fats.
Your Metabolic rate can change in response to diet, body fat levels and hormones.
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Why Are You Always Tired?
There are plenty of reasons why you may be tired, rarely it is one thing in particular.
You shouldn't need caffeine to get through your day.
... Are you:
Sleeping 7-9 hours a day? Anything under 7 hours and your body will not operate as well.
Consuming enough Vitamins and Minerals? Trying to consume more vegetables and fruit will help manage this. A good way to cover all basis is a simple multi-vitamin and mineral tablet.
Dehydrated? Try drinking 0.03 x your body weight in kg in water at least.
Under Eating? Dieting for long periods of time can take it's toll on your body, especially when you drop your calories too low below maintenance.
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QUICK & SIMPLE WORKOUT ROUTINE.😅
Simple and effective routine to get back into the swing of training and burn some needed cals after the Christmas period. 🍗🍷🎄
All 45 seconds long with 15 second rest after each exercise.... For 3 rounds.💪🏻
Jump Squats Dips Mountain Climbers Burpees (Variation if needed) Press Ups
Back to it in 2019.❤
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What's The Next Best Option?🤔
Sometimes we are busy and can't stick to our normal routine.
Being busy doesn't mean we should be lazy with our fitness regime.
... Some times we aren't going to be able to make it the gym, that doesn't mean we should do nothing. A simple fix, although granted you may not burn as many calories is to do a home workout. (We have plenty available on our page.)
Some times we are gonna go out for food and go off our nutrition plan, to overcome this obstacle we will avoid deserts and prioritise veggies and protein.
There is always a second option, you have to work for it.
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HOW TO BEAT A NIGHT OUT

Over the Christmas and New Year period for many people it is a time of drinking.
...
To help keep weight gain from the excessive eating and drinking, here are 4 simple steps to beat a night out!


FAST Have your first meal later on in the day, this will save calories for the evening. Limit yourself to water and black coffee. (Skipping breakfast won't kill you and will not effect your metabolism).

TRAIN Hitting some weights before you go out will help increase your total daily energy expenditure!

PROTEIN Consuming protein will help you feel fuller and maintain lean muscle mass.

LOW CARB LOW FAT Keeping carbs and fats low will leave more room for calories in your food or alcohol.
Ultimately, have fun. One night isn't going to ruin months of hard work.
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Congratulations to all our members who completed our Christmas Sled Challenge!!
The aim of the challenge was to complete as many lengths as possible with our Sled, which had 55kg on top of it bringing the total weight including the sled too 100kg!!!
This challenge was a leg burner for sure.
... Standouts are Screwy who got an amazing 15reps and Sharon who smashed out 10!!!
Great scores, great work everyone!!
*Names in green completed the challenge at the very end of the session.
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Spending Energy In The Gym Increases Energy Outside Of The Gym.
Attending the gym and training hard isn't just to burn calories or improve your physique.

... Getting through a hard session is rewarding many more ways.
Increased energy throughout the day. Making you far more productive in every area of your life.
Increased focus and concentration on work.
Training releases chemicals called Endorphins, which trigger positive feelings in the body.
With a better and fitter body, you will feel more confident.
You never have a good session and wish you hadn't gone.
See More

Spending Energy In The Gym Increases Energy Outside Of The Gym.
Attending the gym and training hard isn't just to burn calories or improve your physique.

... Getting through a hard session is rewarding many more ways.
Increased energy throughout the day. Making you far more productive in every area of your life.
Increased focus and concentration on work.
Training releases chemicals called Endorphins, which trigger positive feelings in the body.
With a better and fitter body, you will feel more confident.
You never have a good session and wish you hadn't gone.
See More

Spending Energy In The Gym Increases Energy Outside Of The Gym.
Attending the gym and training hard isn't just to burn calories or improve your physique.

... Getting through a hard session is rewarding many more ways.
Increased energy throughout the day. Making you far more productive in every area of your life.
Increased focus and concentration on work.
Training releases chemicals called Endorphins, which trigger positive feelings in the body.
With a better and fitter body, you will feel more confident.
You never have a good session and wish you hadn't gone.
See More