Sorry its been a while since I have written a post on here but I've been developing my 4 week rapid results fitness for busy women program, this is a four week program that's aimed at busy women that want to get in shape in as little as time as possible!
I've put in a series of short but effective workouts that work the whole of your body,
here is an example of a rapid fat loss workout to do at home in your spare time
20 x squats
20 x press ups
20 x lunges
20 x high knee sprints
20 x Alternate squat thrusts (each leg)
repeat 3-5 times (dependent on fitness levels)
Some of the exercises can be found on this video
Just a quick post but I hope this helps you on your quest to a better body
Debbie x
Monday, 1 November 2010
Tuesday, 7 September 2010
Not all fitness Boot Camps are Army Style!
After reading an article today I felt compelled to write about it. (ARTICLE can be viewed here)
The article has singled out a well known company called BMF (British Military Fitness) and made reference that there are more and more Army style fitness programmes popping up – i.e. Boot Camps, after reading the article it would be very easy to see why people would get confused and assume that all out door Boot Camp’s are the same as what is described in the article.
The article pointed out the negatives of Military style Fitness training and used British Military Fitness (BMF) as an example, it pointed out about injuries caused through lots of sit ups and running which is what members of the Army do, then made references to ex soldiers’ injuries rather than anyone that has attended the BMF sessions. These outdoor fitness classes may be run by Ex Forces members but why compare a military style fitness class to (ex) military personnel’s injuries.
In the military, on top of carrying out several Physical Training (PT) sessions in the form or circuit training, they also have Battle PT (using logs and carrying stretchers etc) and also CFT Training (combat fitness tests – weighted marches over distances of 8 miles in military uniform and boots),
and drill (for regimental parades) plus training exercises where carrying more than 35lbs is common, given all of these other stresses Forces Personnel have to endure on their body I think it was irrelevant to compare military personnel’s injuries to those that may occur on an outdoor Army style fitness class that may run 3-5 times per week for an hour max!
On a positive note however, the article did raise some valid points, not all Army style fitness workouts are carried out by fully qualified instructors nor is the clients safety taken into consideration, and the fact that the issue has been brought to the attention of the public might make people do their homework on certain fitness programmes.
All fitness should be progressive and In the Army it is, you are not expected to carry out an 8 mile march carrying 35lbs on your first day, nor are you expected to run 5 miles continuously, you are trained progressively to get to that level, yes the training is extremely hard but in the military the training objective is to get you fit for combat and have lots of strength and endurance for combat situations.
Personally I have no experience with BMF so I cannot comment, though I have spoken to a few of their instructors that are very quick to defend BMF and what they stand for. If people have had a poor experience and have gained injuries which have been ignored and made worse then all I can say is that perhaps – like a lot of companies, there is the odd bad apple that gives the company a poor name; maybe some valuable lessons to be learned from a very successful company such as BMF?
With regard to Army Style Fitness, providing that the instructors are aware of each member’s physical capabilities and injuries then a mild Army Style fitness class may be fun, the name British Military Fitness should give people a bit of a clue what type of training to expect so perhaps it’s not the best programme to start if you’re a complete novice to exercise or are severely overweight, BMF are serving a niche and those people that enjoy that type of training will no doubt continue to train with them.
Now to break the comparison of outdoor fitness and fat loss boot camps to those described in the article.
Perhaps years ago a boot camp would be classed as the military training where you as a person would be broken down through military style ‘beastings’, command tasks to improve team work and all of it would also help to banish poor behaviour, improve mental ability as well as physical fitness – all to make you a better person overall.
Today however the words boot camp is used freely, perhaps we have the X Factor to blame for that...? As a personal trainer I chose to use the word boot camp because that’s what a lot of people are searching for to help them get into shape. My camp is a Fat Blast Boot Camp so my aim is to educate people about the safest and most effective way to lose fat and get into great shape.
Being Ex-Army there is no doubt that a lot of the exercises I use on my camps are the same as what I did in my Army PT circuit sessions so I can see where the comparison to Army style fitness can come from. The difference with my boot camp is that our members have training before joining the camp sessions to teach them about the exercises we use, they will also start the boot camp at a level that suits them and build their progression, physical injuries are also taken into consideration, though members are advised that its best to be free of injury when joining the camps, the camps are also a four weekly block which progress each week. Yes, of course we will push members that bit to get more from them, that’s because people can achieve much more than they realise when exercising – it just takes someone to give them that little push, client safety is not compromised however. Our camps also have an extremely effective nutrition guide to follow to help them drop fat fast and achieve overall health and well being.
Whatever exercise programme you choose to follow, when exercising you should know your own capabilities and if there is any sign of injury when performing an exercise you should always stop and if in a group/personal training environment always inform your instructor, if they have invested a lot of time and money on their education they may be able to offer you advice on how to prevent further injury and refer you where needed, if they are a little less experienced they should refer you to a professional for further investigation.
When choosing a fitness programme, find the right one to suit you, if it gets you the results that you desire in a safe, effective way then stick with it, if not find another.
Train Smart, Stay Healthy, Get Results!
Debbie x
PS, if you would like to try an exercise programme with proven results then contact Debbie@fatblastbootcamp.co.uk and quote ‘boot camp taster week’ to be in with a chance to grab one of five taster weeks on our next boot camp http://fatblastbootcamp.co.uk
(image courtesy of http://www.army.mod.uk)
The article has singled out a well known company called BMF (British Military Fitness) and made reference that there are more and more Army style fitness programmes popping up – i.e. Boot Camps, after reading the article it would be very easy to see why people would get confused and assume that all out door Boot Camp’s are the same as what is described in the article.
The article pointed out the negatives of Military style Fitness training and used British Military Fitness (BMF) as an example, it pointed out about injuries caused through lots of sit ups and running which is what members of the Army do, then made references to ex soldiers’ injuries rather than anyone that has attended the BMF sessions. These outdoor fitness classes may be run by Ex Forces members but why compare a military style fitness class to (ex) military personnel’s injuries.
In the military, on top of carrying out several Physical Training (PT) sessions in the form or circuit training, they also have Battle PT (using logs and carrying stretchers etc) and also CFT Training (combat fitness tests – weighted marches over distances of 8 miles in military uniform and boots),
and drill (for regimental parades) plus training exercises where carrying more than 35lbs is common, given all of these other stresses Forces Personnel have to endure on their body I think it was irrelevant to compare military personnel’s injuries to those that may occur on an outdoor Army style fitness class that may run 3-5 times per week for an hour max!
On a positive note however, the article did raise some valid points, not all Army style fitness workouts are carried out by fully qualified instructors nor is the clients safety taken into consideration, and the fact that the issue has been brought to the attention of the public might make people do their homework on certain fitness programmes.
All fitness should be progressive and In the Army it is, you are not expected to carry out an 8 mile march carrying 35lbs on your first day, nor are you expected to run 5 miles continuously, you are trained progressively to get to that level, yes the training is extremely hard but in the military the training objective is to get you fit for combat and have lots of strength and endurance for combat situations.
Personally I have no experience with BMF so I cannot comment, though I have spoken to a few of their instructors that are very quick to defend BMF and what they stand for. If people have had a poor experience and have gained injuries which have been ignored and made worse then all I can say is that perhaps – like a lot of companies, there is the odd bad apple that gives the company a poor name; maybe some valuable lessons to be learned from a very successful company such as BMF?
With regard to Army Style Fitness, providing that the instructors are aware of each member’s physical capabilities and injuries then a mild Army Style fitness class may be fun, the name British Military Fitness should give people a bit of a clue what type of training to expect so perhaps it’s not the best programme to start if you’re a complete novice to exercise or are severely overweight, BMF are serving a niche and those people that enjoy that type of training will no doubt continue to train with them.
Now to break the comparison of outdoor fitness and fat loss boot camps to those described in the article.
Perhaps years ago a boot camp would be classed as the military training where you as a person would be broken down through military style ‘beastings’, command tasks to improve team work and all of it would also help to banish poor behaviour, improve mental ability as well as physical fitness – all to make you a better person overall.
Today however the words boot camp is used freely, perhaps we have the X Factor to blame for that...? As a personal trainer I chose to use the word boot camp because that’s what a lot of people are searching for to help them get into shape. My camp is a Fat Blast Boot Camp so my aim is to educate people about the safest and most effective way to lose fat and get into great shape.
Being Ex-Army there is no doubt that a lot of the exercises I use on my camps are the same as what I did in my Army PT circuit sessions so I can see where the comparison to Army style fitness can come from. The difference with my boot camp is that our members have training before joining the camp sessions to teach them about the exercises we use, they will also start the boot camp at a level that suits them and build their progression, physical injuries are also taken into consideration, though members are advised that its best to be free of injury when joining the camps, the camps are also a four weekly block which progress each week. Yes, of course we will push members that bit to get more from them, that’s because people can achieve much more than they realise when exercising – it just takes someone to give them that little push, client safety is not compromised however. Our camps also have an extremely effective nutrition guide to follow to help them drop fat fast and achieve overall health and well being.
Whatever exercise programme you choose to follow, when exercising you should know your own capabilities and if there is any sign of injury when performing an exercise you should always stop and if in a group/personal training environment always inform your instructor, if they have invested a lot of time and money on their education they may be able to offer you advice on how to prevent further injury and refer you where needed, if they are a little less experienced they should refer you to a professional for further investigation.
When choosing a fitness programme, find the right one to suit you, if it gets you the results that you desire in a safe, effective way then stick with it, if not find another.
Train Smart, Stay Healthy, Get Results!
Debbie x
PS, if you would like to try an exercise programme with proven results then contact Debbie@fatblastbootcamp.co.uk and quote ‘boot camp taster week’ to be in with a chance to grab one of five taster weeks on our next boot camp http://fatblastbootcamp.co.uk
(image courtesy of http://www.army.mod.uk)
Wednesday, 18 August 2010
Out of shape? Do something about it!
Overweight, miserable, no self esteem....
Does this remind you of yourself? Do you wake up on a daily basis, look in the mirror and wish you were slimmer?
If you answered yes to this question you wouldn’t be the only one!
If you’re feeling overweight, low and depressed then STOP complaining and DO something about it!
Harsh but true, I can’t tell you how many times I have heard people getting upset about their body, I’d be lying if I didn’t have my share of ‘fat days’ but when I start to complain about it myself I always have that inner voice that just says ‘well do something about it then!’
It’s at times like this when its easy to blame others but at the end of the day, are they the ones shovelling the food or sugary drinks down our neck? No they are not it all boils down to us.
How many of you have uttered those words ‘oh my god I’ve put on so much weight, right that’s it diet starts Monday!’ So you over indulge on sweets, chocolate, fast food the lot; because we know that the diet is starting Monday! Then Monday comes and goes and though you may have started off with the best intentions, lived off salads and fruit because you aren’t totally sure how to go about getting into shape and by day 3 you just can’t take it anymore so over indulge on loads of sugary treats.... Sound familiar? The failure is probably down to your body craving the crap you’ve loaded it with just days before! Why wait until Monday to start, the minute you utter those words make a choice to start your quest there and then! You may need to do some planning but there really is no need to ‘overload’ on all the unhealthy food you can.
If you have decided that now is the time to do something about it then you have to be willing to pay the price and put in the work,
As a Personal Trainer and Boot Camp owner I receive several emails from happy clients who not only have lost weight but are now oozing with confidence, feeling ecstatic with the way they look and have loads of energy, each and everyone has worked hard and followed a plan to get there.
Would you rather feel tired and miserable with your body or ooze confidence and feel fantastic – I know which one I prefer.
Here are 10 of my tips to follow if you want to be successful in your quest to the perfect body:
1) Have a goal – Know exactly what you want to achieve, if you decide you want to get to a size 10 but a 12-14 would be more realistic then that not the goal. Why not set the 12-14 as one of your milestones but the size 10 as your overall goal? Just think how fantastic you will feel when you get there! Keep reminding yourself of your goal on a regular basis
2) Stop believing in Fad diets – they don’t work, they are there to make money from you and to ensure that you go back to them when you fail, because believe it or not they set you up for failure by allowing you to eat some of the food choices they do!
3) Have a fantastic support network – it’s hard to do these things alone so if you have someone else who is in the same boat as you then why not use one and other to push yourselves towards your goals, it helps to have someone else accountable to other than your health and fitness coach. If your friends and family are supportive of your quest they will do what they can to help you get there.
4) Get up an hour early to do some exercise – it has been proven that exercising increases energy, reduces stress, boosts metabolism and improved mood, so what better way to look good and feel great – oh yes and the sort under the covers with your partner is also great exercise and makes you feel great ;o)
5) Eat a healthy diet – it’s not rocket science but some people do believe that you can exercise and eat what you want and still get an amazing body. You cannot out train a poor diet (trust me I’ve tried in the past!) so you really need to be including healthy foods in your diet, green leafy vegetables, fresh fruit, lean protein, nuts and seeds should all be included in there
6) Hire a professional – if you wanted to learn to drive you would hire an instructor, if you wanted to learn to dance you would attend a course/hire an instructor.
There’s so much poor information out there to cause major confusion over health and nutrition so it’s essential that you hire a health and fitness professional to help you along the way.
7) Follow the advice given by your professional - if your coach has told you to cut out certain foods such as dairy, wheat, alcohol and sugar for 30 days then do it, if they have instructed you to follow a hard training plan then do it, they have put it together for a reason, because it is tried and tested and generally achieves great results.
8) Don’t always listen to your friends! – So your friends are telling you that ‘Mary followed the slim fast diet and dropped 10lbs in 1 week’ and asking why you’ve chosen to do things the way you have instead of the quick fix. Sometimes your friends might not understand fully what you’re doing so may not show the encouragement you desire, they might even get upset at the fact they haven’t got you to go out drinking and eating junk food with them anymore, but don’t despair, when they see how amazing your looking in a few weeks time of hard work they’ll want to follow the same advice as you!
9) Have belief in yourself – It’s too easy to take an I Can’t attitude, or ‘I’ve always been big I just can’t lose weight’ this kind of talk is defeatist talk, the minute you mutter those words you have set yourself up for failure – Have an ‘I Can’ attitude and anything is within your grasp when you set your mind to it.
10) Stop wishing, start doing – stop wishing you had a ‘booty like Beyonce’ and start to work with what you’ve got, don’t compare yourself to others, you are a unique individual with your own body so work with it, treat it with the respect it needs which means eating healthy and exercising regularly, get it into the best shape you can and reward yourself when you get there, trust me you WILL feel fantastic for it!
Next time you start to complain about the body you have, STOP and DO something about it!
Does this remind you of yourself? Do you wake up on a daily basis, look in the mirror and wish you were slimmer?
If you answered yes to this question you wouldn’t be the only one!
If you’re feeling overweight, low and depressed then STOP complaining and DO something about it!
Harsh but true, I can’t tell you how many times I have heard people getting upset about their body, I’d be lying if I didn’t have my share of ‘fat days’ but when I start to complain about it myself I always have that inner voice that just says ‘well do something about it then!’
It’s at times like this when its easy to blame others but at the end of the day, are they the ones shovelling the food or sugary drinks down our neck? No they are not it all boils down to us.
How many of you have uttered those words ‘oh my god I’ve put on so much weight, right that’s it diet starts Monday!’ So you over indulge on sweets, chocolate, fast food the lot; because we know that the diet is starting Monday! Then Monday comes and goes and though you may have started off with the best intentions, lived off salads and fruit because you aren’t totally sure how to go about getting into shape and by day 3 you just can’t take it anymore so over indulge on loads of sugary treats.... Sound familiar? The failure is probably down to your body craving the crap you’ve loaded it with just days before! Why wait until Monday to start, the minute you utter those words make a choice to start your quest there and then! You may need to do some planning but there really is no need to ‘overload’ on all the unhealthy food you can.
If you have decided that now is the time to do something about it then you have to be willing to pay the price and put in the work,
As a Personal Trainer and Boot Camp owner I receive several emails from happy clients who not only have lost weight but are now oozing with confidence, feeling ecstatic with the way they look and have loads of energy, each and everyone has worked hard and followed a plan to get there.
Would you rather feel tired and miserable with your body or ooze confidence and feel fantastic – I know which one I prefer.
Here are 10 of my tips to follow if you want to be successful in your quest to the perfect body:
1) Have a goal – Know exactly what you want to achieve, if you decide you want to get to a size 10 but a 12-14 would be more realistic then that not the goal. Why not set the 12-14 as one of your milestones but the size 10 as your overall goal? Just think how fantastic you will feel when you get there! Keep reminding yourself of your goal on a regular basis
2) Stop believing in Fad diets – they don’t work, they are there to make money from you and to ensure that you go back to them when you fail, because believe it or not they set you up for failure by allowing you to eat some of the food choices they do!
3) Have a fantastic support network – it’s hard to do these things alone so if you have someone else who is in the same boat as you then why not use one and other to push yourselves towards your goals, it helps to have someone else accountable to other than your health and fitness coach. If your friends and family are supportive of your quest they will do what they can to help you get there.
4) Get up an hour early to do some exercise – it has been proven that exercising increases energy, reduces stress, boosts metabolism and improved mood, so what better way to look good and feel great – oh yes and the sort under the covers with your partner is also great exercise and makes you feel great ;o)
5) Eat a healthy diet – it’s not rocket science but some people do believe that you can exercise and eat what you want and still get an amazing body. You cannot out train a poor diet (trust me I’ve tried in the past!) so you really need to be including healthy foods in your diet, green leafy vegetables, fresh fruit, lean protein, nuts and seeds should all be included in there
6) Hire a professional – if you wanted to learn to drive you would hire an instructor, if you wanted to learn to dance you would attend a course/hire an instructor.
There’s so much poor information out there to cause major confusion over health and nutrition so it’s essential that you hire a health and fitness professional to help you along the way.
7) Follow the advice given by your professional - if your coach has told you to cut out certain foods such as dairy, wheat, alcohol and sugar for 30 days then do it, if they have instructed you to follow a hard training plan then do it, they have put it together for a reason, because it is tried and tested and generally achieves great results.
8) Don’t always listen to your friends! – So your friends are telling you that ‘Mary followed the slim fast diet and dropped 10lbs in 1 week’ and asking why you’ve chosen to do things the way you have instead of the quick fix. Sometimes your friends might not understand fully what you’re doing so may not show the encouragement you desire, they might even get upset at the fact they haven’t got you to go out drinking and eating junk food with them anymore, but don’t despair, when they see how amazing your looking in a few weeks time of hard work they’ll want to follow the same advice as you!
9) Have belief in yourself – It’s too easy to take an I Can’t attitude, or ‘I’ve always been big I just can’t lose weight’ this kind of talk is defeatist talk, the minute you mutter those words you have set yourself up for failure – Have an ‘I Can’ attitude and anything is within your grasp when you set your mind to it.
10) Stop wishing, start doing – stop wishing you had a ‘booty like Beyonce’ and start to work with what you’ve got, don’t compare yourself to others, you are a unique individual with your own body so work with it, treat it with the respect it needs which means eating healthy and exercising regularly, get it into the best shape you can and reward yourself when you get there, trust me you WILL feel fantastic for it!
Next time you start to complain about the body you have, STOP and DO something about it!
Saturday, 19 June 2010
Boot Camp Latest Results
Hey Everyone,
Just wanted to share with you our latest video and the results we've had on the Boot Camp!
If you live in the North Yorkshire area near Richmond and Catterick and want to achieve great fitness and fat loss results, why not come along and try for yourself www.fatblastbootcamp.co.uk
Just wanted to share with you our latest video and the results we've had on the Boot Camp!
If you live in the North Yorkshire area near Richmond and Catterick and want to achieve great fitness and fat loss results, why not come along and try for yourself www.fatblastbootcamp.co.uk
Friday, 18 June 2010
Its Friday - Time for a giggle
So I've just shared this with my Boot Campers and Personal Training clients, because although I have them on a strict nutrition plan and exercise regime I just wanted to remind them that they must also be in the here and now.
Enjoy life, laugh as much as possible and spend time doing the things that you love, its amazing how much cleaning up your nutrition and exercise will do for your mood and well being but sometimes just watching something that makes you laugh is great too!!
ENJOY - I hope it makes you smile as much as it did me,
Have a great weekend x x
Enjoy life, laugh as much as possible and spend time doing the things that you love, its amazing how much cleaning up your nutrition and exercise will do for your mood and well being but sometimes just watching something that makes you laugh is great too!!
ENJOY - I hope it makes you smile as much as it did me,
Have a great weekend x x
Tuesday, 25 May 2010
New On line programme - summer body in 28 days
If you are a Boot camp or Personal Training client of mine you will already know that I pride myself on helping my clients to get their fat loss results really quickly and with the least amount of fuss and hassle.
Well, recently I've been working even harder at delivering results for my clients and have developed a brand new on line program called the '28 day body for summer' program that I'm using to get amazing fat loss results in record time.
The on line program incorporates a full nutritional, lifestyle and exercise plan that is combined in a unique way to make results a sure-thing for anyone who uses it.
In fact, I'm so keen for people to try it out and experience the results for themselves that I'm slashing the fees by 50% in the hope of enticing you to try it out for yourself.
For the next four days I'm taking on clients on a first-come, first served basis at just 50% of the normal rate as a kind of 'ethical bribe' to come and help me test out the on line program and earn myself a few amazing testimonials into the bargain: )
The program will start on Monday 31st May 2010 and the half price offer will end in a few days, so if you're interested in getting into great shape in time for the summer and drop at least a dress size in 28 days then email me right away at Debbie@dj-personaltraining.co.uk to get into the program as soon as possible.
Boot Camp Members and Personal Training Clients get to join the program for free as thanks for choosing my services.
So for just £47 you could see dramatic fat loss results, feel amazing and drop at LEAST a dress size in 4 weeks or less, what’s more you will have a community of people to help you reach your goals!
Email me now at Debbie@dj-personaltraining.co.uk if you would like to get in on the program before it goes up to £94!
Well, recently I've been working even harder at delivering results for my clients and have developed a brand new on line program called the '28 day body for summer' program that I'm using to get amazing fat loss results in record time.
The on line program incorporates a full nutritional, lifestyle and exercise plan that is combined in a unique way to make results a sure-thing for anyone who uses it.
In fact, I'm so keen for people to try it out and experience the results for themselves that I'm slashing the fees by 50% in the hope of enticing you to try it out for yourself.
For the next four days I'm taking on clients on a first-come, first served basis at just 50% of the normal rate as a kind of 'ethical bribe' to come and help me test out the on line program and earn myself a few amazing testimonials into the bargain: )
The program will start on Monday 31st May 2010 and the half price offer will end in a few days, so if you're interested in getting into great shape in time for the summer and drop at least a dress size in 28 days then email me right away at Debbie@dj-personaltraining.co.uk to get into the program as soon as possible.
Boot Camp Members and Personal Training Clients get to join the program for free as thanks for choosing my services.
So for just £47 you could see dramatic fat loss results, feel amazing and drop at LEAST a dress size in 4 weeks or less, what’s more you will have a community of people to help you reach your goals!
Email me now at Debbie@dj-personaltraining.co.uk if you would like to get in on the program before it goes up to £94!
Thursday, 13 May 2010
Boot Camp Versus Gyms!
One of my boot camp Clients asked me a question yesterday - why do we get results on the camp when I was going to the gym for hours on end and not seeing results?
Great question, there's a few answers to this - on the camp we aim to build lean muscle and when you have muscle you increase your resting metabolic rate (burn more calories during the day). That doesn't mean you can then eat what you like because you will just put on fat, you need to lose the fat from around the muscle to reveal the great muscle tone - and the NUMBER 1 way to do that is by cleaning up your nutrition. If you have started to lapse a bit on the diet - get right back to the healthy eating - live by the 90/10 rule - allow yourself the OCCASIONAL treat and eat clean the rest of the time.
Another reason we get results at the camp is because no two workouts are the same so your body never gets the chance to adapt to one workout, in the gym you generally get results for the first month then stop am i right? thats because your body has adapted - you need to change your programme (increase intensity/lift heavier) EVERY 3-4 weeks in order to keep getting results.
By doing resistance style training and High Intensity Interval Training (HIIT) (what we do at the camp) we create what is know as EPOC (Excess Post-exercise Oxygen Consumtion) basically the harder our body and muscles have to work at regrowth and repair the higher the metabolism during that time. Usually on the gym programmes you are burning calories for the duration (assuming you follow the same routine most do - treadmil, bike, cross trainer - few light weights that haven't increased in months!) and for around 2 hours after, then it stops. When you create EPOC you may not burn as many calories whilst you do it but your metabolism stays ramped up for 24-48 hours depending on how hard you work your muscles!!
A lot of people will not notice their weight change very much on the scales on the boot camp (although when you follow the diet to the letter you will drop several pounds - this is through excess toxin build up and also expelling those foods that cause your intestines swell up because it can't digest it - MILK is a HUGE one!) anyway back to the point - theres a common saying we hear people say - 'muscle weighs more than fat' well no thats not entirely true because a pound of muscle is exactly the same weight as a pound of fat- the crucial difference is that muscle doesn't take up as much room in the body as its denser than fat. So if you had two people in front of you - one was well toned through weight training and HIIT so had more musle and the other never trained at all and had more fat they would have a completely different body shape yet the one with the most muscle might weigh more does that make sense?
Here is a picture of 5lbs of muscle and 5lbs of fat - as you can see fat takes up a larger surface area in the body:
so here's how two people may look where one carry's out weight training and the other doesn't do any exercise
Slim-fat (unhealthy) Slim - toned (healthy)
None exerciser 9stone Regular exerciser 9stone
The worst thing you could possibly do is rely on weight loss when you are trying to get in shape, sure if your overweight then you do need to lose weight but you need to do it through more than diet alone. Any exercise is great but if your not doing resistance work then some/a lot of your weight loss can actually come from the breaking down and loss of your muscle mass - which is devastating because muscle is VITAL for fat loss, if you rely on weight loss alone you could end up struggling with yo yo diets forever!
I hope this answers your questions? Please keep asking as it helps a lot of people, not just the boot camp members
Well done to Chritina for asking a fantastic question and for getting outstading results so far and we're not even at the end of week 3 - Keep Smashing it!! x x
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