Science-based nutritional approach and training combining plyometric, HIIT, and functional workouts to help you lose fat for lasting results no matter how experienced you are:. A science-based training and nutrition approach, to build muscle and strength while staying functional no matter how experienced you are:. Get back on track and in control of your fitness journey!
The 8 week programme starts with functional hypertrophy and HIIT before we step up the progress and slowly introduce some plyometrics, strength and skill work. Training smart means pushing your body but giving it the recovery and support it needs to change.
In Restart. Plus, 20 minute at-home mobility and recovery sessions will keep you loose and training properly. Available in any country and designed for use in a gym. Take back control of your fitness journey and then build your metabolism and some muscle! Get back to that healthy lifestyle and then move onto healthy, sustainable fat loss that protects your metabolism! Take back control of your fitness journey and kickstart that healthy lifestyle for good! Training Guides. Build muscle, increase your metabolism and get stronger!
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Can I help you find your perfect training guide? Trying to come away from intentional RED-S often leads to anxiety, especially as stopping training for a while is highly recommended. Support from a specialist Dietitian or clinical psychologist can make all the difference in changing beliefs around food, body composition and performance.
Restoring your body back to health takes time, especially with elements like regaining a period, and how long varies for everyone. She works with individuals, athletes of all levels and ages, coaches and sport science teams to provide nutritiona l strateg ies to enha nce sports performance and manage eating disorders. She writes for many national publications and is often asked to comment in the national press, regularly contributing to TV and radio, including News Night and BBC 5 Live.
Medicine and science in sports and exercise. Benton D, Young HA. Perspect Psychol Sci. Epub Jun Boutcher SH. Journal of Obesity. Increased energy requirements and changes in body composition with resistance training in older adults. Am J Clin Nutr. Galgani J, Ravussin E. Energy metabolism, fuel selection and body weight regulation. Int J Obes Lond. A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes.
Epub Oct 2. Protein — Which is Best? Dietary, Carbohydrates. In: StatPearls [Internet]. Eur J Clin Nutr. Epub Dec Br J Nutr. Minimal resistance training improves daily energy expenditure and fat oxidation. Non-exercise activity thermogenesis: the crouching tiger hidden dragon of societal weight gain. Arterioscler Thromb Vasc Biol. Epub Jan Lowery LM. McGregor R. UK: Nourishbooks; Increasing muscle mass to improve metabolism.
Dietary protein for athletes: from requirements to optimum adaptation. J Sports Sci. Current sports medicine reports. Strength training increases resting metabolic rate and norepinephrine levels in healthy to yr-old men. J Appl Physiol. Resistive training increases fat-free mass and maintains RMR despite weight loss in postmenopausal women. Essentials of Healthy Eating: A Guide. Slavin J, Carlson J. Advances in Nutrition. Systematic review and meta-analysis of dietary carbohydrate restriction in patients with type 2 diabetes.
Resistance training in postmenopausal women with and without hormone therapy. Med Sci Sports Exerc. International Journal of Exercise Science. Resistance training in the treatment of diabetes and obesity: mechanisms and outcomes.
Reduction in intra-abdominal adipose tissue after strength training in older women. Re-examination of the relationship of resting metabolic rate to fat-free mass and to the metabolically active components of fat-free mass in humans. There are lots of other progressions you could definitely try out if you prefer, but these are what I used myself and what I show anyone who asks : Picking your weight: For any resistance based move, pick a weight which puts you reps away from failure with every set.
We want just a little bit still left in the tank, and to not go to complete exhaustion. This is for hypertrophy and for plyometrics workouts.
For anything else, I always recommend s rest before every set. Warming up: People have different preferences for warming up, which I think is really great. I completely recommend going for whatever makes you feel warm, loose and ready to go! Focusing on technique throughout your training, especially at the start, will help avoid injuries and will develop your strength, coordination and functionality way more efficiently.
And honestly, from experience, relearning a move down the line is so much harder than learning it right in the first place! They are really key foundational move for so many reasons, and doing them well definitely takes time! I spent my first three or four weeks of squatting literally just working on my flexibility in the gym and before bed, getting really comfortable sitting in a deep frog squat for a few seconds.
Only on my fourth or so week did I actually start adding a small amount of weight. Active recovery can also be really helpful for the injury as light stretching and very light exercise can increase blood flow to the area which can improve the rate of recovery.
If you have any issues with the impact of some of the plyometric exercises e. For example, to get a very similar outcome to a box jump, you can try squatting with a light weight, but performing the negative of the motion very slowly seconds , and then exploding up and performing the concentric lifting part of the exercise as quickly as you can. The idea is that this day can make the other five or six way, way better if you really take advantage of it — better than 7 average or good sessions.
Another option is to move onto the long-term approach to fat-loss discussed earlier. Below is my approach to building one that gives you whatever results you are after: 1.
Design your workout split: firstly, split your muscle groups or training style across days to best serve your goal. After a rest day, I like to put my most intense and important session for whatever my goal is. Another tip is to try to leave 48 hours between muscle building sessions, so you can help recovery and be primed for those workouts.
In terms of overall volume, from experience and from working with successful athletes, 4 intense sessions is the maximum to shoot for. Making the workout split sustainable by building it around your lifestyle was a big lesson for me.
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