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3 TOP TIPS FOR TRANSFORMATION PLANS….

1. Move More Eat More.

We need to be in a deficit of 3500kcal to ensure we lose 1lb of body fat per week, that’s 500kcal a day. If you burn 2500kcals a day and you’re only eating 1200kcal you are leaving your body short of the vital energy that it needs to function leaving you feeling tired. This results in you moving less and eventually dipping into the biscuit tin or over indulging past your calorie deficit target because its just not sustainable for you.

2. Hit your Protein target? 200kcal left to eat? CHEAT!!!

Whats got carbs and fats in it? The stuff you love and crave. So let’s enjoy it and celebrate you hitting your protein target so well today. That 200kcals of Cake or Biscuits will not only give you that boost of energy and give you that satisfaction of the food you crave so much, it will ensure that you’re able to continue for a long period and therefore get better results long term. (NO SUCH THING AS GOOD OR BAD FOOD, JUST TOO MUCH OR TOO LITTLE).

3. Refeed Days.

Refeed days are certain days which are scheduled into your plan to hit your maintenance calories (BW in LBS x 15) this is not only to give you a break mentally but it also helps us continue to lose body fat over the transformation period. By refeeding the body you are basically telling it that it is okay to use your fat as an energy source, your body is made to store fat (especially women) so we have to be savvy about the way we do things & Refeed days is the way to trick your body into burning body fat.

Phase 1 (1-4 weeks) – 1 ReFeed Day

Phase 2 (4-8 weeks) – 2 ReFeed Days

Phase 3 (8-12 weeks) – 4 ReFeed Days

If you want to continue losing body fat after this period (12 weeks plus) because you haven’t hit your goals yet. I suggest hitting your ReFeed day every 2 weeks until you are happy, we will then hit your maintenance calories full time to ensure you stay in great shape.

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HARSH REALITY OF A TRANSFORMATION PROGRAMME.

I am 4 weeks in, I feel stronger & fitter than ever.

I am currently 4 weeks into my transformation programme and overall i am enjoying the process because of the results i have gained. Transformation programmes demands high amounts of dedication & will power to ensure you get the best results possible in your allotted time period.

YOU NEED TO BE 100% COMMITTED.

There are no half measures when it comes to fat loss, it’s simple though. Stay in a calorie deficit everyday until you hit your desired goals. If you lift weights then also track your protein to ensure you retain as much muscle as possible so you will look ‘toned’ instead of s**t at the end of the process.

The harsh reality is that you will have to say no to everything you want to do and yes to everything you don’t want to do?

Want to go out drinking? NO.

Track your food every single day? YES.

Want a Takeaway? NO.

Want to do that extra exercise to get your NEAT up for the day? YES.

See what i mean? Its tough and its not for everyone but once you get where you want to be everything becomes easier and you can maintain the results you achieved quite comfortably (while enjoying your drink and food). You will be educated on the things that matter, exercise, nutrition, calories to ensure you don’t go back to you own ways.

HOW DO YOU SAVE MONEY? YOU DO THE SAME THING TO LOSE BODY FAT.

To save money you say no to the things you want to do and yes to the things you don’t want to so.

Want that new coat? NO.

Want to go for a walk instead of bowling? YES.

Get my drift? You have done this before and it wasn’t easy but it got where you wanted in the end and the whole process probably made you better with money in the long run?

Nothing worth while is ever easy but try not to over complicate things. Keep plugging away in a calorie deficit  day by day until you hit your goal then track your weight weekly from that point. If you’re putting on weight? You are eating too much or not moving enough so make changes. If you are still losing weight then eat more or don’t move as much. Its simple but our society make it extremely difficult.

Keep up the great work and i hope the next 4 week brings about the results you deserve.

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Let’s start lifting weights…..

 

 

 

 

 

 

There isn’t a best way to lose body fat besides a calorie deficit but there are certain workouts that can improve your quality of life, now and definitely in the future. Unfortunately there is a stigma attached to lifting weights especially for women but I’m here to hopefully change your mind.

 

Firstly let me tell you why it’s so important to lift weights at the gym. Lets start with getting old. Getting old is hard and is a lot harder if you’re weak, weak muscles, weak bones, weak tendons & weak ligaments. Not only do these make moving or lifting things extremely difficult you are highly susceptible to injury and that’s no good for living a long and healthy life. Lifting weights will increase tendon & ligaments strength and support your skeletal structure like they are supposed to do. It also improves your bone density and will make it very hard to break any bones from unexpected falls you may have when you are older and lastly we will have nice strong muscles that will keep you doing the things you love for longer and keep living your best life.

YOUR BACK IS HURTING BECAUSE YOU DON’T MOVE ENOUGH & IT IS WEAK!

YOU HAVE BAD KNEES BECAUSE YOUR GLUTES, QUADS & HAMSTRINGS ARE WEAK!

START LIFTING WEIGHTS NOW….

Now let me tell you how you build muscle and get ‘bulky’…. Yes you have to lift weights and a lots of them about 5 times a week to be exact. On top of that you need to eat a stupid amount of Calories and Protein for 5 to 10 years depending on your goal and how strict you are with your training and nutrition. Is this your training plan? Then yes you might get ‘bulky’. Size doesn’t come from exercise it is purely nutritional and the amount of calories you eat. YOU CAN NOT GROW MUSCLE IN A CALORIE DEFICIT. The purpose of use lifting weights and eating a high protein diet in a deficit is so we retain as much muscle as possible while losing our body fat. FACT- Most women don’t eat enough calories & protein to lose body fat (never mind put weight on) while resistance training because they don’t eat enough to repair the damaged muscles from session to session leaving your body storing body fat for its life (because its made to do that, unfortunately)

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Here is my tip for you…. Start lifting weights 2-4 times a week (if you’re doing other exercise during the week make sure you give your body at least 2 days rest). Keep it simple, pick 5 exercises and do 8-12 reps of each for 3 rounds. To keep things interesting and stop you getting bored you can change your exercises everyday while keeping the same movement patterns.

  1. Squat
  2. Lunge
  3. Hinge
  4. Pull (Horizontal or Vertical)
  5. Push (Horizontal or Vertical)

Pick any exercise with these movement patterns & you will not only get a sweat on but your also become crazy strong too.

GOOD LUCK & LIFT WEIGHTS!

YOU’LL NEVER LOOK BACK.

 

 

Failure doesn’t exist if you don’t give up; you only learn & become better.

BA FITNESS 12 WEEK PROGRAMME

Clients at BA Fitness have just embarked on a difficult 12 week plan that will see some clients  ‘FAIL’. Some won’t  make it past the week or the next 2 weeks. Some will last 6-8 weeks but then stop doing the very tedious things that got them results the weeks before like tracking your food daily and planning your meals weekly so they fall short. Some will quit when it really does get hard after the 8-12 week mark, this is the time when you have already got great results but think why should I go on?

The 12 week transformation is a time limit that can be decreased or increased depending on your goals – you might realise that after 6 weeks you have hit your goals and the plan is affecting your lifestyle too much that you don’t really want to carry on, or on the flip side you might be really in the zone and you have 2 more weeks after the 12 week mark because it’s your holiday and you want to look in tip top shape so you just keep going.

GIVE IT 12 WEEKS

The reason I say “Give it 12 weeks” is that you will learn so much about yourself, nutrition & exercise that it will completely change your life for the better. You will make healthier choices, realise what works best for you and your lifestyle &  you will gain a healthier relationship with food & exercise. So much so that you won’t get anywhere close to the person you used to be physically or mentally.

WILL ANYONE ACTUALLY FAIL IN THIS PROGRAMME?

The only way you fail in this programme and in life is if you give up. Failure is inevitable but it will be the only thing that will lead you to being better tomorrow than you are today. You have to constantly assess and replan every time you hit a road block and decide on what you are going to do different to make tomorrow, next week or next year better.

The worst thing that could happen during this plan is that you take longer to hit your target. Is that really a problem? You made it to where you want to be? You will learn so much about yourself, nutrition and exercise that it’s changed your life for the better. How can that be classed as a failure? IT CAN’T…

Good luck to everyone who has taken the steps to improve their lives through  Health & Fitness. Just remember when you fail you’re 1 step closer to achieving your dream. Rethink and keep striding towards your goals. DON’T GIVE UP.

 

 

Why you need to find the gym for you!

Let me tell you what I have learnt about people & why they don’t get the results they want.

People are looking for the quick fix and why wouldn’t they because the longest stint they have had in a gym is 6-8 weeks so we have to do some crazy & sometimes unhealthy things to ensure results in that time period.

SO WHY ARE YOU NOT CONSISTENT?

GYM- Do you have a gym that gives you the guidance you need? Do you know what you are doing when it comes to exercises, technique & training plans? Have you got a support network where the other clients want you to get the best results possible and will cheer for you louder than anyone?

ASK YOURSELF THESE QUESTIONS AND THINK IS YOUR GYM UP TO THE TASK??

NUTRITION- Are you making massive whole scale changes that just aren’t sustainable for more than 4-6 weeks? Yes results happen in that time period but not anywhere close to where you want to be, your lifestyle doesn’t allow you to keep up with the current nutrition plan which forces you to knock it on the head and eventually giving up completely which obviously leaves you worse off than before.

YOUR WORST NIGHTMARE!

GIVE YOURSELF A YEAR!

This the reality of results and getting where you want to be with the way you want to look and feel. I tell all my starting members that they are just about to take on our 3 month transformation programme and that yes, you will get great results during this programme but you won’t be where you want to be. It’s so important to carry on with the work you have already done and keep up with exercise for the rest of your life. Don’t worry though the longer you do it the easier it becomes.

MY TIPS FOR YOU!!

Find the gym for you! Commercial gyms are a thing of the past because of the massive client base and the minimal to zero help you get. Find yourself a gym which looks out for you and will guide you towards the results you want.

Make slight changes to your diet (healthier choices) and look at what sort of food/ drink you are consuming during the weekend because this is usually the biggest thing to stop results in their tracks. All you have to do is cut down not cut out (it’s life after all and we don’t want to be boring).

Start lifting weights! Build some muscle! You’re never going to look like a big, muscle bound warrior. Give it a try for 2-3 months and you’ll never go back. So get yourself a gym that is coaching you to perform these exercises properly so you can get the best results possible.

Work out consistently for at least 6 months and stay consistently good with your diet.

 

KEEP IT SIMPLE & GOOD LUCK!

 

 

 

Sleepless Nights, Early Mornings & Fear of Failure.

Am i proud of what i achieved at BA Fitness? absolutely!! I have built a great place to train & an amazing community and support network with the kindest, funniest & hard working clients i could ask for all in a 2 year time period from absolutely nothing. I went from my mum & dads garage to a 365 sq ft facility, from 3 clients to 125 & we help every single one of those clients get the best results they have ever had.

Am i 100% happy with it? Absolutely not!

BA Fitness at this moment in time is only about 5% of the finished article. I rattle my brain all day and all night about what the next move will be to take us to the next level & how to help my clients get the results they deserve. I feel the losses twice as much as the wins, the thought of letting someone down that is a client in my gym sickens me to my core. My view on fitness is very simple, surround yourself with great people & do great things together (obviously eat a lot of protein as well but that goes without saying) once you leave that supportive group you’re on a downward spiral to mediocrity.

My last 2 years have been my hardest yet!

In the mist of so called ‘success’ i found myself extremely unhappy about the way i was living my life. I didn’t hit the gym consistently (more than twice monthly) for 20 months, my diet consisted of sandwiches, takeaways & cereals and i was the guy my 125 clients were supposed look up too. I was putting on weight and i was so self conscious about the way i looked that i was constantly breathing in for about 6 months (no joke).  I hit a low point in my life that i actually tried to call it a day on my football career because i couldn’t get out of the slump i was in. I couldn’t do the things i wanted to do on the football pitch because my lifestyle didn’t allow it & it made the whole thing worse.

I should be setting a high standard as a personal trainer right?

The words ‘practise what you preach’ were never so right! I am no different to any other working person,  i have to do it in my spare time like the rest of you. Motivation is always the thing that stops you in your tracks. It just comes down to how bad do you want it,  do you want to feel fitter, stronger, better physically and mentally? Do you want it more than the pizza? Do you want it more than whats on TV or your phone? Everyone has a choice.

Well after hitting an all time low in my life i finally found motivation through personal training sessions for myself. YEAH THATS RIGHT! Billy Akrigg the owner of BA Fitness has a personal trainer that i pay £20 a session too and i go to a rival gym to do it.

This was the thing i had to do in order to get myself training and feeling good about myself again. It was the best decision i ever made. I have never felt this good in all my life because of the challenges i have been through to get to the point i am now.

“THE TOUGHEST CHALLENGES BRING THE BIGGEST REWARDS”

So when you are stuck in bit of a rut and you’re spiralling downwards into zero motivation land then just remember that Billy Akrigg a personal trainer and gym owner also hit a real low point with exercise & food. So its definitely okay for you to do the same but promise me you will never give up trying, things will work out for you too and it will never feel better.

 

 

 

 

BA Fitness – A Client’s Journey

GYM, KIDS, WIFE & FAMILY LIFE

I’m a mum of three, a wife, I work and study. I’m a busy person and as my children get older and they start to get involved with hobbies, it gets harder to find the time to myself. But I still manage to find the time to work out 3 or 4 times a week. Mark (my husband) gets up and goes to the gym – he’s busy too and manages to find the motivation to get up despite having a demanding job. 

I started going to the gym for me, I wanted to lose weight and feel good about myself. Them few hours a week I planned on just doing something for me.  I’ve found working out has become more of an emotional journey – it’s made me have a strength I never knew I had. You see in actual fact I’m not just doing it for me; I have three children I want to make all the happy memories with, we want them to have healthy parents and to pick up on some really healthy habits. It’s working! They show interest in what we do and ask if we are going “gyming” today, they have noticed we have more get up and go and that, well to be honest, that mum and dad are a little less stressed. Although I started this transformation journey to lose weight never did I think that going to the gym 3 to 4 times a week would have a positive effect on my children at such a young age. They loved me before I started this journey, they still love me during this journey, I would say they will love me at the end of this journey but I don’t think I will ever be at the end as there is always new goals you want to achieve and other ways you want to push yourself. But the best thing so far is that I’m finding me again, I am far from where I want to be but I LOVE the person I am growing into and honestly I don’t think I would be pushing myself in other areas of my life if I wasn’t pushing myself in my workouts. 

One thing I have learnt is that losing weight will not make everything better, embracing the journey and finding what works best for you will make it that bit more enjoyable and more sustainable and that can be applied to all areas of your life and that is what will make things better. As a mother of boys I feel like I have to not only raise them to be gentlemen but also be a role model for the type of woman they may eventually want in their life. I want them to see a confident woman that of course has flaws like we all do but that can embrace them – a happy, positive woman. It’s safe to say that this journey I am on is still very much for me, but it has changed. One day when I look back I can say that I am proud of myself but what I really want is for my family to be proud of me and for them to be happy that I am happy and I know that they will be. 

Don’t wait until you’ve reached your goal to be proud of yourself. Be proud of every step you take toward reaching that goal. 

WRITTEN BY Shaneen Hetherington.

WHY SO SERIOUS??

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Do you really need to put your heart & soul into every single workout?

 

So long story short NO, you don’t.

It all comes down to being consistent & being consistent is a good skill to have. The ability to keep pursuing an end goal no matter how you are feeling physically & mentally.

Your workouts can change from session to session whether its your intensity or your training volume? There are very few days when you’re  feeling amazing walking into the gym (but if you do i suggest you use them days wisely and move some heavy weight & give yourself a bad ass conditioning circuit), I am here to tell you that going into the gym & doing 5 x 5 squats & 3 x 10 RDLS @ 50% intensity or doing 30minute 40-60% bike ride is okay & maybe highly beneficially for motivation & even recovery.  Working out at 100% every session usually leads to a drop in motivation or even injury which are both detrimental to results.

My goal at BA Fitness is to keep you coming to the gym at least 2-4 times a week, having 5 active days a week (walking, running & even cleaning) and eating a good sustainable diet which is high in protein (5:2 day ratio) for a time period of at least 1 year & i can guarantee that you will have amazing results by the end. We would ask our clients to give us everything (90-100% intensity) in at least 2 of there sessions but if they feel fit & ready to go for a 3rd session then that is down to them & how hard they push themselves.

It all comes down to listening to your body,

Do you feel great? Go as hard as your body can handle, 90-100% intensity.

Not feeling great but okay? Lift some lighter weights or lower the reps and maybe drop your intensity 60-80%

Not feeling great at all? REST!! There’s always the next day or week. If you don’t rest when you’re feeling under the weather or fatigued it will not improve and will probably even get worse, trust me you will miss a lot more training if you don’t.

 

Don’t walk into the gym thinking you have to be perfect & work extra hard while you’re there. Lack of motivation? Pick 3 of your favourite compound exercises (an exercise that uses more than 1 muscle group) pick a rep range you like e.g 1-7 Reps, 8-12 Reps or 12-20+ and do them for 3 rounds each exercise with plenty of rest in-between.

Guess what? Even if you go into the gym and do a 30 minute recovery bike ride you are still a 30 Minute recovery bike ride better than you were this morning.

WE ARE HEADING IN THE RIGHT DIRECTION & THATS THE IMPORTANT THING.