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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TOTAL BURN NUTRITION: WEEK 3

TOTAL BURN NUTRITION: WEEK 3

Jenna

25th October 2018

Hey, welcome back!

How have you found integrating new eating habits into your training plan these the past 2 weeks? Feel free to share your feedback in the Facebook group!

When it comes to talking about weight loss, it can seem like everyone has their own theory — and it can be tricky to sort the fact from fiction. So we’re here to clear up a few myths, so you can focus on the foods that make a difference. 

Myth 1: You need to cut carbs to lose weight

Cutting carbs initially can contribute to weight loss, but this weight loss is merely water loss as 1g of stored carbs (aka glycogen) requires 4g of water. So essentially you’re just shedding water. Carbs are vital for so many functions, including metabolism, gut health, energy and hormone production to name a few. 

Cutting carbs in the long run isn’t sustainable and can even lead to weight regain. Therefore we suggest you look at the types of carbs you’re consuming, and focus on complex carbs (whole grains, beans, legumes and starchy veg e.g. sweet potatoes, squash, parsnips etc) rather than the simple carbs (white bread, white pasta, white rice and high sugar foods).

Myth 2: Fat makes you fat

We’re sure you know this by now but just a reminder… fats don’t make you fat! Fats have a high satiety value meaning they’ll keep you fuller for longer and consequently you’re likely to eat less. They also have a stabilising effect on blood sugar, which means they won’t leave you with energy slumps or sugar cravings. 

However, while fats don’t make you fat, you do need to be aware of the types of fats you’re eating. Opt for monounsaturated fats e.g. almonds, olives, avocados, eggs and fish and be aware of your portion sizes and don’t over do it. Read on for suggested portion sizes.

TOTAL BURN NUTRITION: WEEK 3 WEIGHT LOSS MYTHS

Myth 3: Skipping breakfast leads to weight loss

You may think that skipping breakfast means fewer calories and therefore helps with lose weight. However, research has shown that those who skip breakfast are likely to eat more calories later on in the day. For some people skipping breakfast can also lead to low blood sugar levels which can cause you to crave sugary foods. We suggest you go for something high in protein, like eggs, or complex carbs such as porridge.

Myth 4: Low calorie diets are the key to weight loss

It’s true that calories play a role in weight loss, and awareness of portion size is important, but they aren’t the be all and end all. Low calorie diets are not sustainable, they can leave you feeling hungry and restricted. Low calorie diets also pose a risk of nutrient deficiencies, causing your body to crave certain foods. We suggest you focus on the quality of your calories and your portion sizes rather than the number themselves.

Try a wild salmon bowl or spicy meat balls with chilli black beans for high quality, high fibre, satiating dinners.

Portion size guidelines for healthy fats

Avocado: 1/2 an avocado

Nut butter/ tahini: 2 tbsp

Olives: 2 large thumbs (about 8-10 large olives)

Nuts: 1 small handful (about 25g)

Greek yoghurt: 1 small pot (~125g)

Cheese: 1 small matchstick box

 

So now you can see that sustainable weight loss isn’t about any crash diets — it really is a lifestyle. More next week!

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