6 WEEK CHALLENGE

Get summer ready in just 6 weeks. Follow weekly class plans and healthy recipes from our partners BBC Good Food. Whatever your level, get ready to turn up the heat!

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"The Fiit.tv platform is designed to help you reach your health and fitness goals with access to a range of 'professional trainers and fitness programs. Information provided through the Fiit.tv platform does not purport to be and must not be taken as medical advice, therefore, before starting any exercise regime you should consider consulting your doctor, especially if you have any medical condition(s) or are taking medication, are pregnant or have any related concerns. If you have asthma, diabetes, a heart condition, growth condition or have experienced chest pains or dizziness in the last month, we strongly advise you NOT to participate in any of the live or video•on•demand classes, activities and any other products and/or services which are provided by third party trainers via the Filt.tv platform (the "Session(s)").

By using the Fiit.tv platform, you recognise that there is always an element of risk involved with any physical activity and your attendance at or participation in any Session is solely at your own risk. If at any time during a Session you feel discomfort or pain you should cease the exercise and seek medical assistance as required. Your participation in these Sessions are entirely voluntary and you may opt out at any given time, if you so wish.

You agree that Fiit.tv will not be liable to you and/or any third party for or in connection with:
a) losses not caused by our breach of these terms and conditions; or
b) any consequential or incidental losses which are a side effect of the main loss or damage and not reasonably foreseeable by us and you at the time of entering into these terms and conditions.

Fiit.tv and its affiliates do not exclude or limit in any way its liability for:
a) death or personal injury caused by our negligence or the negligence of our employees, agents or subcontractors;
b) fraud or fraudulent misrepresentation; and
c) breach of the terms implied by applicable consumer protection legislation in England and Wales (to the extent they cannot be excluded by law).

Fiit.tv cannot accept any liability for the actions of third party trainers or any breach by them of the terms of their service to you. Fiit.tv will not be liable for any injury, loss, claim, damage or any special, exemplary, punitive, indirect or consequential damages of any kind, which arises out of or is in any way connected with your attendance at or participation in any Session."

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FIIT HEALTH DISCLAIMER

"The Fiit.tv platform is designed to help you reach your health and fitness goals with access to a range of 'professional trainers and fitness programs. Information provided through the Fiit.tv platform does not purport to be and must not be taken as medical advice, therefore, before starting any exercise regime you should consider consulting your doctor, especially if you have any medical condition(s) or are taking medication, are pregnant or have any related concerns. If you have asthma, diabetes, a heart condition, growth condition or have experienced chest pains or dizziness in the last month, we strongly advise you NOT to participate in any of the live or video•on•demand classes, activities and any other products and/or services which are provided by third party trainers via the Filt.tv platform (the "Session(s)").

By using the Fiit.tv platform, you recognise that there is always an element of risk involved with any physical activity and your attendance at or participation in any Session is solely at your own risk. If at any time during a Session you feel discomfort or pain you should cease the exercise and seek medical assistance as required. Your participation in these Sessions are entirely voluntary and you may opt out at any given time, if you so wish.

You agree that Fiit.tv will not be liable to you and/or any third party for or in connection with:
a) losses not caused by our breach of these terms and conditions; or
b) any consequential or incidental losses which are a side effect of the main loss or damage and not reasonably foreseeable by us and you at the time of entering into these terms and conditions.

Fiit.tv and its affiliates do not exclude or limit in any way its liability for:
a) death or personal injury caused by our negligence or the negligence of our employees, agents or subcontractors;
b) fraud or fraudulent misrepresentation; and
c) breach of the terms implied by applicable consumer protection legislation in England and Wales (to the extent they cannot be excluded by law).

Fiit.tv cannot accept any liability for the actions of third party trainers or any breach by them of the terms of their service to you. Fiit.tv will not be liable for any injury, loss, claim, damage or any special, exemplary, punitive, indirect or consequential damages of any kind, which arises out of or is in any way connected with your attendance at or participation in any Session."

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REAL STRENGTH NUTRITION: WEEK 3

REAL STRENGTH NUTRITION: WEEK 3

Jenna

25th October 2018

Protein. It’s the latest buzz word plastered on food packaging! Let’s not deny that protein is important and particularly essential when you’re looking to build muscle. But the most important thing is the quality of protein you eat, more than the quantity.

So what foods and how much? 

Firstly, you might be surprised to know that the recommended daily protein intake for an average person is around 0.8-1g per kg of body weight. This means that a 70kg person requires only around 56-70g per day. However if you’re looking to build muscle, you’ll require around 1.2-1.5g per kg of body weight a day. So our 70kg person needs 84-105g a day.

Here’s an idea of what that would look like on your plate:

1 large egg = 6g

1 small chicken breast (around 150g) = 46g

125g lean beef mince = 26g

100g chickpeas = 8g

25g almonds = 5g

1 slice wholemeal toast = 4.5g

30g halloumi = 6g

1 serving of milk = 7g

1 serving of natural Greek yoghurt = 8g

100g tofu = 11.5g

As you can see packing in enough protein to a healthy balanced diet isn’t as hard as you may have thought. Remember veggies contain small amounts of protein too.

High quality protein sources

Focus on whole foods rather than more processed foods. Protein in processed meats, burgers and “fake meat” is of a much lower quality than that from whole foods. This means that the proteins can’t fully be broken down into amino acids and are much harder for the body to absorb.

You should also know that animal proteins can be used much more efficiently than plant proteins (in scientific language this means that animal protein is more bioavailable). But this isn’t to say that if you’re vegan or plant-based you can’t get enough protein. What you should focus on though is mixing up your protein sources so you get a full range of amino acids (these are the little components of proteins).

REAL STRENGTH NUTRITION: WEEK 3 PROTEIN INTAKE

Go for seeds, nuts, pulses, beans, legumes and whole grains for your sources of plant protein. We particularly love quinoa as it’s one of the only plant sources that contains all nine essential amino acids, making it the perfect plant protein source.

If you eat animal products, add in some high quality dairy, meat, fish and eggs to the plant-based foods listed above.

Here’s a one day meal plan for inspiration:

Breakfast: 2 eggs on rye toast with spinach and tomatoes. = ~15g

Snack: Handful of almonds = 5g

Lunch: Quinoa and roasted vegetable salad = ~20g

Afternoon snack: Greek yoghurt with berries and dark chocolate nibs = ~8g

Dinner: Hearty Lamb Stew = ~38g

Total protein intake: 86g

There you have the protein low-down. It’s all about quality not quantity. In fact, too much can be a strain on your kidneys, so follow these simple guidelines and keep it balanced. More next week! 

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