THE 12 WEEK SHRED - Bodyxcentric.co.za

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THE 12 WEEK SHREDSTRENGTH & CONDITIONING#ILOVETOFLEX

ABOUT THE AUTHORGORDON HUNTERGordon Hunter has been involved in the fitness industry for 8 years, 4of those working as a personal trainer. Post-college, Gordon has workedin both gym and outdoor fitness environments as a fitness instructor/personal trainer. Gordon has been self-employed since June 2011, andin June 2012 had grown to such success that he was able to open his ownprivate fitness studio. As well as training clients and teaching groupfitness in his studio, Gordon also teaches classes in one of the top healthclubs in the UK.Gordon has recently taken up the sport of natural bodybuilding,competing at Scottish and British level. Specialising in nutritional advice,weight loss, muscle toning and shaping, and functional strength training,and with a passion for fitness and nutrition, Gordon believes in a positiveattitude towards food and regular exercise as part of a healthy lifestyle.QUALIFICATIONS & ACHIEVEMENTS8 YEARS FITNESS INDUSTRY EXPERIENCE // NASM LEVEL 3 PERSONAL TRAINER // PRECISIONNUTRITION LEVEL 1 COACH // HND FITNESS HEALTH & EXERCISE // UKDFBA NOVICE HEAVYWEIGHTWINNER 2014 // NPA NOVICE MIDDLEWEIGHT 2ND PLACE 2014 // UKDFBA U80KG MENS OPEN 3RDPLACE 2014 // HND FITNESS HEALTH & EXERCISE // BNBF JNR MR SCOTLAND WINNER 2011 // BNBFJNR MR BRITAIN FINALIST 2009 // BNBF JNR MR SCOTLAND RUNNER UP 2009 // KETTLERCISEINSTRUCTOR // HATTON BOXING ADVANCED INSTRUCTOR // SPIN INSTRUCTOR // AQUAINSTRUCTOR // VIPR INSTRUCTOR // CIRCUITS INSTRUCTOR // FOOTBALL LEVEL 1 COACH

INTRODUCTIONABOUT THE PLANF/12 has been specifically designed to help you achieve the resultsweek the plan includes 3 strength training and 2 conditioning gymyou desire in the most effective; enjoyable and safest way possible.based workouts.The plan is suitable for all levels of fitness, whether you are abeginner who hasn’t set foot in the gym, or a regular gym goer,Each workout is designed to challenge the body in a variety ofthis plan is for you.ways; from breath taking burpees, to strong chest press’, to legsculpting barbell squats, there is no stone left unturned. This willThe F/12 is designed to give regular gym goers a bit more guidanceallow you to achieve results you can be proud of in a short timeto help avoid getting stuck in a ‘training rut’ and to help themperiod.focus on their fitness goals.Adherence to both the training plan and nutrition guidelines,F/12 is a progressive 12 week program specialising in weight loss,should result in a significant improvement in your physicalmuscle definition, strength, increased fitness levels, and mostappearance, self-esteem, and an increased level of fitness.importantly it will help to improve overall health.The unique structure of the plan is what makes the plan a success,and therefore worth investing both your time and sweat in. Each

M I S S I O N S TAT E M E N TD O I N G I T T H E R E A L WAYYou have probably heard the following: “It’s all about theway forward if you’re searching for healthy, sustainable results.exercise!” // “It’s all about the diet!” // “To get results its 80%diet and 20% exercise!”I am big advocate of living a well-rounded healthy lifestyle thatcan be flexible and enjoyable whilst working towards achievingThrough my own experience and working with clients it’s all aboutyour fitness goals. I believe that a strong body represents a strong100% living a healthy lifestyle through nutrition and exercise thatmind, and a strong mind allows you to achieve anything you mayachieves sustainable long lasting results. You lifestyle includeswant in life, whether that be a great looking body, a high flyingthe food you eat , the liquid you drink, how much exercise you do,career. A strong mind will allow you to focus less on the negativeshow much you work/ study, how much sleep do you get , the peoplethat life may throw at you.you socialise with and so much more.My work is based entirely on making people feel more comfortableIt is my mission to help educate people across the globe, aboutabout their bodies through exercise and education. My advicediet & exercise and the importance of living a healthy balancedspecifically helps both women and men achieve their training andlifestyle, and how fad diets and extreme training styles are not theaesthetic goals.

DISCLAIMERI M P O R TA N T S T U F F

DISCLAIMERI M P O R TA N T S T U F FThe information presented here in is in no way intended as medicalMEAL GUIDE USEservice or to serve as a substitute for medical counselling.Please note any meal guide provided by Flex Fitness serves only as aIt is your responsibility to work with your physician before, during,meal guide and should not be abused.and after seeking fitness consultation. Any information providedby Flex Fitness, is not to be followed without the prior approval ofThe meal guide should only be used as a reference tool to help identifyyour physician. If you choose to use this information without theappropriate food groups and portions sizes in relation to your personalprior content of your physician, you are agreeing to accept fullfitness goals. The meal guide proscribed does not guarantee results,responsibility for your actions.it does however assist you in the right direction on improving yournutrition specific to your fitness goals.By beginning this exercise plan, you recognize that there are risks ofinjury or illness due to your use of the aforementioned information,For optimal results and at an additional cost , appropriate adjustmentsand you assume such risks and waive and release any claim which youcan be made to the guide by Flex Fitness.may have against Flex Fitness, as a result of any future injury or illnessIt is your own responsibility to adopt a balanced lifestyle throughincurred in connection with, or as a result of, the use or misuse of thisnutrition and exercise and be mindful of your fitness goals and remainplan.consistence.

NUTRITIONP L AY I N G A N I M P O R TA N T R O L E

INTRODUCTIONNUTRITION“It is important to note that nutrition and exercise both play a key role inimproving overall health, body composition and performance.Nutrition is a complicated and ever evolving topic and with so muchmisleading information out there, it can be hard to know where to start!It is my job as a fitness professional to keep my knowledge up to date withthe latest findings in sport and exercise nutrition to help educate my clientsto reach their fitness goals.

Nutrition GuidelinesON THE ROAD TO HEALTHINESSGood nutrition should not be a chore; it should be enjoyable,Generally speaking a well-balanced diet should include a wideallowing you to become closer to achieving your goals. I am avariety of wholesome minimally processed foods, a host of fibrousstrong advocate of living a healthy balanced lifestyle throughfruit and vegetables, and lots of water (around 1-2 litres perexercise and good nutrition.day). Below are some general guidelines for implementing goodnutrition to lose weight :Firstly I’d like to address the true meaning of the word “diet”.“Diet” is the word used to describe an individual’s current eatinghabits, the food and drink they consume on a daily basis. No twopeoples diets are the same, we all have our own likes and dislikesand dietary requirements.1. 8 0% of your overall food intake should come from wholesomefoods 2. A llow for 20% of your total food intake to come from processedfoods or “treats” if you so wish3. Eat protein with every meal/ snackThe word “diet” should not be used to describe your eating habits4. Drink 2 glasses/ 1 pint of water with each mealwhen in a fat lose phase of training, as this will create a negative5. Aim to snack on low to moderate carb and high protein sourcesmind-set and will result in you falling off the infamous diet wagon.6. Choose a plate size relevant to your goal and size7. Eat plenty of green fibrous vegetables with each meal

THE KEYTO LONG TERM DIET SUCCESSThe key to long term “diet success” is self-control and moderation. Aim to consume80% of your food intake from “good” or “healthy” low calorie high nutrient densefood along with 20% “bad” or “unhealthy” high calorie, low nutrient dense food. Icall this the 80 by 20 rule. You should know that having the occasional couple slicesof pizza, bowl of ice cream, cookie or glass of wine is perfectly normal and it won’tset you back on achieving your fitness goals provided it is consumed in moderation.Adopting this mind-set will allow you to satisfy any cravings you may have and willstop you from bingeing. Just keep your fitness goals in mind!

Calories InVsCalories OutBALANCING YOUR ENERGYIf your goal is to lose body fat and achieve a leaner, healthier physique then you aregoing to have to create a shift in your energy balance. Your energy balance is whatcauses your body to either lose, maintain or gain weight.The food we consume provides the body with energy (calories in) and how much wemove/exercise determines how much energy the body expends (calories out). For weightloss to occur you want to create a negative energy balance in the body, where on a dailybasis you burn more calories than you consume (calorie deficit). This is achieved byadjusting your food intake and how much you move/exercise.

C A R B O H Y D R AT E SPROTEINCarbohydrates are the body’s main source of energy, withoutcarbohydrates the body just doesn’t function nearly as well. Thebrain, liver and skeletal muscle tissues are both highly dependentProtein is one of three energy yielding macronutrients found in theon glycogen/carbohydrates to function properly.food. It is largely responsible for building muscle, aiding recoveryand providing the body with energy. Protein is thermogenic,Carbs are often broken down into simple and complex forms.meaning the body must use energy to digest them and as an addedComplex carbs are slow digesting and provide the body with abonus it also supresses your appetite.steady release of energy and should be consumed throughoutthe day; think brown rice, sweet potato, quinoa etc. Simple carbsProtein Sources: Chicken // Turkey // Red meat i.e. sirloin steak,on the other hand are broken down fast by the digestive systemvenison, ostrich, lean beef mince etc. // Bacon // Soft Cheeseto provide a quick energy release and are best consumed post// Greek Yogurt // Eggs // Egg Whites // Fish i.e. Tuna, salmon,workout ; honey, table sugar, sweets, high sugar cereals, sugaryhaddock etc. // Nuts i.e. almonds, cashew, Brazil nuts etc. //drinks, fruit etc.Protein Shakes // Protein barsComplex Carb Sources : Sweet potato // Brown rice // WholeWhen training on a regular basis and following a rigorous exercisewheat pasta // Wholemeal bread // High fibre cereal // Wholemealprogram, I highly recommend you include an ample amount ofpitta bread // Wholemeal wraps // Fibrous green veg i.e. broccoli,protein into your diet to enhance recovery time between workoutsspinach, asparagus // Dark chocolate etcand to help build muscle and strength. Aim to consume proteinbefore, during and after your workouts and throughout the courseSimple Carb Sources : White rice // White pasta // White breadof the day.// High sugar cereal // Sweets // Fruit i.e. bananas, blueberries,strawberries, pineapple etc // ChocolateWith regards to how much protein/ portion size to consume persitting, aim to consume around 20-45g of protein per meal orAim to consume the majority of your daily carbohydratesnack. Alternatively use your palm size to determine your portionintake around your workouts. If your goal is weigh reduction, Iof protein: men should aim for 2x palm sizes, and women 1x palmrecommend consuming a low to moderate amount of complexsize. This will ensure you’re eating close to your daily proteincarbohydrates throughout the day and before your workout and arequirements. Protein is a MUST if you want to progress towardsmoderate to high amount of carbohydrates post workout.your fitness goals!

SOME EXTRA ADVICEITS WORTH THE READFAT SV i tamins &MineralsFIBREDespite what you have been led to believeMake sure you consume enough fibre in yourabout dietary fat over the years, fat it is andiet. There are two types of fibre; solubleessential nutrient to the body and cannotbe overlooked. Fat is used by the body asan alternative energy source, without fatyou simply cannot burn fat! Fat increasesand maintains hormone levels withinthe body and like protein can be used toincrease satiety levels.fibre and insoluble fibre. A good diet shouldDon’t forget to about your vitamins &have both.minerals (micronutrients). These nutrientscan be found in mainly fruit and vegetablesand are essential for life, growth,reproduction, to prevent diseases andassist in energy transfer. When in a calorieSoluble fibre decreases blood cholesterollevels and increases the passing of stools.Good sources of soluble fibre are; oats,barley, rye, bananas, apples, carrot , potatoesdeficit aim to consume around 2-3 portionsFat Sources : Whole eggs // Nuts // Fish //of fruit and 2-3 portions of veg per day.Red meat // Oils i.e. olive oil, vegetable oil,keeps bowels healthy and prevents digestivefish oil etc. // Flax seedproblems. Good sources of insoluble fibreFruit & Veg Sources : All berries // ApplesThe above recommend fat food sources canbe used to cook food for a meal, as part ofa meal or as a filling and nutritious snack.Insoluble fibre can’t be digested, it helpsinclude; cereal, bread, bran, nuts and seeds.// Bananas // Pineapple // Grapes //Tomatoes // Sweet potato // Nuts & seeds// Green leafy vegetables // Broccoli //SpinachThe recommended daily allowance (RDA) offibre is between 20-40g per day.

TIPS & TRICKSA LIITLE GUIDE1. Add vegetables to your plate for volume – this will help fool yoursmall bottle of diet juice into your diet will help satisfy your sweetbody into thinking it is getting more to eat.tooth/sugar carvings. Everything in moderation!2. Eat the majority of your carb intake ar

THE 12 WEEK SHRED STRENGTH & CONDITIONING # ILOVETOFLEX. ABOUT THE AUTHOR GORDON HUNTER Gordon Hunter has been involved in the fitness industry for 8 years, 4 of those working as a personal trainer. Post-college, Gordon has worked in both gym and outdoor fitness environments as a fitness instructor/ personal trainer. Gordon has been self-employed since June