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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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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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 6

TOTAL BURN NUTRITION: WEEK 6

Jenna

16th November 2018

Welcome to week 6 — you’re almost at the finish line!

We want you to complete your plan knowing a bit more about macronutrients. Nowadays, everyone has an opinion about which macros split is best for weight loss. Some say low carb/ high fat, some say high carb/ low fat and some say high protein. 

You should know that there isn’t a one size fits all. It’s important to consider how your diet is affecting your body and always choose what is right for you.

So, what are macronutrients and why are they important? There are 4 macros:

1.  Water

Water plays a crucial role in our wellbeing. It supports fluid regulation, hormonal health, body temperature regulation, digestion, joint health and the movement of substances around the body. The list is endless.

It also aids weight loss. Dehydration is often misinterpreted as hunger which can lead to overeating. Aim to drink 2L of water per day or 2.5L — 3L on days you’re doing classes. 

2. Carbohydrates

Despite being the body’s primary source of fuel, carbs have got a bad rep. We want to champion carbs — the right kind of carbs in adequately sized portions. Good sources are found in starchy fruits, vegetables and whole grains such as brown bread, brown rice and brown pasta.  

Try the this Butternut Chilli recipe to pack in those vegetables.

Simple carbohydrates, the unhealthiest sources, are the ones you shouldn’t be gorging on. These are found in cakes, biscuits, sweets, ice cream, and have next to no nutritional value. They break down and release into your bloodstream quickly, so can leave you wanting more.

3. Proteins

Proteins are vital for muscle growth, development and repair, as well as the formation of tissues, skin, hair and nails. They also produce certain chemicals in the body, including enzymes and hormones.

Protein requires more energy to break down and process than carbs and fats do, meaning you stay fuller for longer.

The daily recommended intake is 0.8-1g per kg of body weight. So if you weigh 70kgs, you’ll need around 56-70g protein per day — possibly more if you’re exercising regularly. In that case, we recommend around 1.2-1.5g of protein per kg of body weight.

Try eating unrefined whole foods. Fresh meat and eggs, nuts, beans, legumes and high quality dairy are all really good sources of protein.

4. Fats

There’s a lot of confusion around fats, so we want to make things simple.

Unsaturated fats are essential. They help us absorb vitamins A,D,E and K. They’re also key for hormone production, gut health, skin health and maintaining energy levels.

Saturated fats are a mixed bag, but please note that they’re not all bad. They affect our cholesterol levels, which play a key role in structuring our cell membranes. Saturated fats are also vital to hormone production and bile production, which helps to break down food. As with most things, it’s all about moderation.

Try avocados, nuts, nut and seed butters, oily fish, coconut and high-quality dairy. Limit them to around 60-70g per day and ensure that no more than 20-30g comes from unsaturated fats.

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Congratulations on making it to week 6. Remember to share your experience and achievements in the Facebook group!

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