Fit4Less, Hartlepool

Work out of the day: 4-5 rounds of 20 reps each exercise, with 30-60 seconds rest at the end of each round:
squat jumps push press... crunches thrusters KB swing V sit ups
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Exercise makes you happy :) !! Here is how and why:

A great info graph outlining why a balanced diet is so important, and what foods contain which vitamins and minerals

FLEX FRIDAY! 🤩💪
Come and get your Friday workout done at Fit4Less ✔️
For more information or to book in for your FREE guest pass call 01429 264208 📞

Morrisons managed to raise just under £1000 raising money for CLIC Sargent.
With it being the queens birthday on the 8th of June, The company had an idea of challenging 25 participating stores into cycling from The North east of the U.K. to Queen’s lead singer Freddie Mercury place of birth Zanzibar- over 7000 miles away!
Fit4Less Hartlepool were happy to loan a couple of bikes for such a good cause! Well done guys you were amazing 💪

Another work out idea!!! Cover your full body in 1 workout

Looking to flatten your stomach or get some definition of your abs? give the following core and ab exercises ago 3-5 sets of 15-20 reps on each

Unsure of what to train today, have a go of this chest workout Do 2-4 sets of 8-12 reps on each exercise

!!!WORKOUT OF THE DAY!!! 30 minute leg day: Back squat 1/2 body weight 15 reps Lunges 30 reps (15 each side) Straight leg deadlift 15 reps... step ups 30 reps (15 each side)
complete as many rounds as possible (AMRAP) in the 30 minute time frame
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Looking to add some colour and variety into your lunch time meal?! Have a try of the following chicken, tomato panzella salad, its also big enough to cover multiple days #mealprep #preplife #food https://www.healthyfood.co.uk/…/tomato- chicken-panzanella…/…

WORK OUT OF THE DAY: Complete 4-5 rounds
Bench press Incline fly... Press ups Flat bench fly Incline Dumbbell bench press plank press up (comandos)
Working for 45 seconds Rest for 15 seconds
Use a light weight and do as many reps as possible each exercise
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Happy Fathers Day! 🤩
Why not treat dad to a free trip to the gym? Today all dad's train for free!
Call 01429 264208 to book 📞

Come and get your weekend workout done @ Fit4Less! 💪
Saturday & Sunday we are open 8am-5pm!

Carbohydrates Whether you are sporty or not, carbohydrates have a vital role in the production of energy. They are also the main source of fuel for your body when partaking in physical activity.
In the case of over consumption, the body can store some of the energy intake in the muscles, liver and glycogen for later use.
... However, should the carbohydrate intake exceed energy requirements and storage capacity, the excess will be converted into fatty acids and stored as triglycerides.
There are two different types of carbohydrate:
Simple carbohydrates (glucose, fructose, lactose): These can be assimilated quickly and are a source of energy that are easy for the body to use. They are found mainly in fruits and different types of sugar.
Complex carbohydrates (starch): These are slowly assimilated and are distributed periodically throughout digestion. They are present in cereals and vegetables. These two types of carbohydrates are important components in an active persons diet. This is because they have the capacity to release energy both quickly and slowly.
With regard to simple carbohydrates, it is recommended that they be consumed within an hour of commencing physical activity. They provide energy quickly, without having to rely on the mechanisms of digestion which can also use up a lot of energy.
If a physical activity lasts between 1-3 hours, an intake of simple carbohydrates will meet all of the relevant energy requirements.
For longer periods of physical activity, a mix of simple and complex carbohydrates will be more effective in preventing the depletion of glycogen stores. Protein intake can also help prevent muscle breakdown.
Having some food after exercise helps in the process of muscle recovery. An intake of protein coupled with simple carbohydrates will facilitate the reconstruction muscle fibres and refill the glycogen stores.
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Proteins & muscle It is common knowledge that protein plays a vital role in muscle development. But what exactly is its role?
Protein is a chain of amino acids of varying length. It makes up our cell membranes, the collagen in our skin and our bones and is present in very large quantities in our muscles.
... Our body does not store protein. The excess protein is filtered by the kidneys and discharged through urine. As a result, it is essential that the foods we eat on a daily basis provide us with a sufficient amount of protein.
The more intense the activity is (bodybuilding, swimming, running, crossfit) the more your muscle fibre will be “torn” by the successive contractions. Your body will subsequently repair the damaged fibre.
Over time, your body will adapt and increase the thickness of the muscle fibres by increasing the amount of protein in the muscle. This helps prevent future muscle “tears” and is one of the basic principles of gaining muscle mass.
The repetition of the training and recovery phase will enable you to see tangible gains in muscle mass.
Nevertheless, it is important to add that the over consumption of protein will not trigger an increase in your muscle volume. Without the physical exertion – e.g. the muscle required to use up this additional protein consumption, the protein will be directed towards the kidneys to be secreted rather than absorbed by muscles.
Protein requirements vary depending on the type of physical activity that is being undertaken.
The type of physical activity also affects the number of grams of protein consumed per kilogram of body weight per day.
Regular intensity: Minimum of 0.8g per kg of body weight per day High intensity: 1.2-1.6g per kg of body weight per day Very high intensity:- Maintaining muscle mass: 1.2-1.7g per kg of body weight per day Gaining muscle mass gain: 1.7-2g per kg of body weight per day
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Do you want to add some variety to your work out?
add in 21's for both your biceps and triceps
21's work by breaking the movement down into 3 sections and doing 7 reps on each with no rest in between
... these can be done as a super set or just straight sets give it a go for 3-5 sets
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WORKOUT OF THE DAY
pick 2-4 movements body weight or weighted and do 5 rounds for as many reps as you can with minimum to no rest in between sets

Some further tip to aid you in your weight and fat loss journey
https://www.boxrox.com/7-easy-nutritional -changes-that-wil…/