Ethical Fitness

Full Video www.YouTube.com/c/TheoneColeman Link is in my description ŌśØ­¤ÅĮŌśØ­¤ÅĮŌśØ­¤ÅĮ ŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆ öŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆö ŌĆö NEW CIRCUIT VIDEO!!! LotŌĆÖs more to come!!! IŌĆÖm going to be posting full videos on YouTube as the music copyright on Instagram is not great so make sure to Subscribe over there if youŌĆÖre interested in slicing up your training with something new. Anyhow, workout description below: ŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆ öŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆö ŌĆö The Devil Circuit is a high-intensity style circuit based training... protocol. Packed with 7 Stages which hit multiple muscle groups and attack the cardiovascular system in the process. The "Devil" part of the workout name comes from the assault bike (If you know, you know). ŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆ öŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆö ŌĆö Estimated Calories Burned: Between 800-1100 calories ŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆ öŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆö ŌĆö Exercise Protocol: 1. LUNGES - WALKING OVERHEAD KETTLEBELL 2. CLEAN & PRESS - BARBELL OR DUMBBELLS 3. SLED PUSH - OR SKILL MILL / TREDMILL 4. MED BALL SLAM - OR SAND BAG 5. BOX JUMPS - CAN DO STEP UPS INSTEAD 6. ASSAULT BIKES - OR ANY FULL BODY CV 7. BEAR CRAWL - STATIC ŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆ öŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆö ŌĆö Timing Protocol: EXERCISE TIME - 30 SECONDS INTERVAL REST - 10 SECONDS SET REST - 3 MINUTES ŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆ öŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆö ŌĆö REPEAT SET 3 - 10 TIMES (depending on fitness level) ŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆ öŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆö ŌĆö ESTIMATED TIME: 1 HOUR - 20 MINUTES ŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆ öŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆö ŌĆö MUSIC CREDIT: Artist - Loyal Flames Song - Working Hard Website: https://www.facebook.com/loyalflamesmusic / ŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆ öŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆöŌĆö ŌĆö #Fitness #Fit #Healthy #EatClean #HardWork #Gym #Fitspiration #Dedicated #Instagood #Instamood #Love #IGers #InstaDaily #IGdaily #Motivated #fitfam #IGvideo #InstaVideo #Video #InstaVid #FitnessVideo #EthicalFitness #Fitspo #Workout #GetFit #FunctionalTraining #Circuit #Exercise #Cardio #HIIT
See More

The Devil Circuit is a high-intensity style circuit based training protocol. Packed with 7 Stages which hit multiple muscle groups and attack the cardiovascular system in the process. The "Devil" part of the workout name comes from the assault bike (If you know, you know).
Estimated Calories Burned: Between 800-1100 calories
... Exercise Protocol: 1. LUNGES - WALKING OVERHEAD KETTLEBELL 2. CLEAN & PRESS - BARBELL OR DUMBBELLS 3. SLED PUSH - OR SKILL MILL / TREDMILL 4. MED BALL SLAM - OR SAND BAG 5. BOX JUMPS - CAN DO STEP UPS INSTEAD 6. ASSAULT BIKES - OR ANY FULL BODY CV 7. BEAR CRAWL - STATIC
Timing Protocol: EXERCISE TIME - 30 SECONDS INTERVAL REST - 10 SECONDS SET REST - 3 MINUTES
REPEAT SET 3 - 10 TIMES (depending on fitness level)
ESTIMATED TIME: 1 HOUR - 20 MINUTES
https://youtu.be/vZje2UFiQSA
See More

Found a new training partner for the circuits to keep me motivated and firing on all cylinders. Great workout session ­¤Æ¬­¤ÅĮ­¤śå

I caught the gym when it was empty for a while and thought IŌĆÖd put a little video together. As you know, I love a good video edit ­¤śå­¤æŹ­¤ÅĮ This is Day 3 of Week 2 (Shoulders and Abs) of my Hypertrophy fitness program IŌĆÖve refined over my time training. #Shoulder #Abs #Hypertrophy #Gains #Hardwork #Healthy #Fitness #FitFam If youŌĆÖd like more info on how to gain muscle, drop bodyfat or become fitter, give me a shout.
Maybe youŌĆÖd like to just run for the bus if needed, maybe your goal is not to always come last place out of the dads at your kids sports day... Maybe you want to come first? I can most definitely help with that ­¤Æ¬­¤ÅĮ­¤ż©­¤śå

Morning #Motivation

The Best and Worst Sweeteners on a Low Carb Keto Diet Plan.

January is upon us with all it's new and updated goals. I suspect MyFitnessPal is literally buzzing with activity tracking all over the place. In light of this activity, I wanted to share a small tip about calorie deficits and burning body fat.
A default 500 kcal/day deficit will make you drop weight. But, depending on your daily kcal requirements, this could hinder your ultimate goal to burn body fat.
Let's say, 0.5kg (500g) of fat can be lost with a deficit of 4500 kcal/w...eek based on 1g of fat providing 9 kcal of energy. (9 kcal x 500g = 4500 kcal/week). Unfortunately, it's not that simple as people have varied calorie recommended intakes.
Example: Athlete A (male) - normally eats 3500 kcal/day Athlete B (female) - normally eats 2000 kcal/day
If both reduced calories by 643 kcal/day (equivalent to 4500 kcal/week), intake would now change athletes daily intake
Athlete A (male) - now eats 2857 kcal/day Athlete B (female) - now eats 1357 kcal/day
Athlete A - will most definitely drop around 0.5kg of body fat per week due to the modest reduction in calorie intake = 18.4%.
Athlete B - Will probably lose 0.5kg fat/week for the first week or two but after that, she'll lose muscle tissue for her caloric deficit cut of 32.2% is too severe.
Why? Research has shown that caloric reductions over 15% lead to a metabolic slowdown and muscle loss resulting in a slowing of fat loss. Not cool right
Conclusion: For fat loss, aim for a reduction of calories as a percentage of your maintenance calorie intake. (10-20%) to burn fat without slowing metabolism. As shown with Athlete B, this may not allow you to 0.5kg of fat/week, it may be more like 0.5kg fat/10 days but at least you know it's fat, not muscle.
Don't waste your hard work exercising! Plan smart and get the results you want. Contact me for nutritional analysis services if you're interested in making the most of your training and time.
References:
BEAN, A. 2013. The complete guide to sports nutrition, London, Bloomsbury.
BURKE, L. & DEAKIN, V. 2015. Clinical sports nutrition, North Ryde, N.S.W, McGraw-Hill Education (Australia).
HARGREAVES, M. & SPRIET, L. L. 2006. Exercise metabolism, Champaign, Illinois;Leeds;, Human Kinetics.
KENNEY, W. L., WILMORE, J. H. & COSTILL, D. L. 2015. Physiology of sport and exercise, Champaign, IL, Human Kinetics.
See More

Yeah, this rocks!

https://www.goodenergy.co.uk/ Shut the front door! Regular people, as well as business, now have the option to choose where their energy actually comes from! *Clap Clap* Well done Good Energy, looks amazing. Something we'll definitely be looking into. #Renewable #Energy

A great little circuit to shake off those Monday blues.