With many people super busy this time of the year, it may get tricky to do as many sessions as you’ve been used to doing before. But this isn’t the time to worry, we’ve got your back with the best ‘Bang for your Buck’ workout that you can do ANYWHERE without any kit whatsoever.
That’s normally the main issue you might come up against, and if you’re not a runner you may hit some mental roadblocks when thinking ‘What can I do??’
So here is a dead simple workout for you. No excuses.
The 5 x 5
Warm Up (Use this for all sessions)
20x Star Shuffles – See a video demo here: http://youtu.be/rNJAanuZ_Og
10x Bodyweight Squats – See a video demo here: http://youtu.be/RiPfgJhD1sI
Repeat this sequence 3 times. First round at 60% intensity and then add 10% on eachround.
Workout : The 5 of 5
30 Seconds of Bodyweight Squats – See a video demo here: http://youtu.be/RiPfgJhD1sI
30 Seconds of Press Ups – See a video demo here: http://youtu.be/OfYdyLTGqok
15 Seconds Rest
30 Seconds of Jacks – See a video demo here: http://youtu.be/rNJAanuZ_Og
15 Seconds Rest
30 Seconds of Spidermen – See a video demo here: http://youtu.be/zLEmqn-c8Hg
15 Seconds Rest
30 Seconds of Burpees – See a video demo here: http://youtu.be/Yj_dQW9TzXo
15 Seconds Rest
How it works:
Work down the list aiming to do as many reps as possible in 30 seconds followed by 15 seconds of rest. Example: BW Squats for 30 seconds – 15seconds rest – Push Ups for30 seconds, 15 rest and so on… Complete 5 rounds in total.
To make this HARDER, turn your rounds into 40 seconds of each exercise, followed by 20 seconds of rest.
To the point time!
The KISS principle is something that came out of the US NAVY in the 1970’s. The idea is that when you’re creating a plan for something, a big focus should be on keeping things SIMPLE and avoiding UNNECESSARY COMPLEXITY. This is such a key to health and wellbeing.
We’ve all made plans that are waaaaay too complicated in the past I’m sure, and they do nothing but STRESS YOU OUT! The more moving parts there are to a plan the more you have to keep up with and the tougher it is to maintain.
Think about it, if I told you ‘You need to eat at exactly 7am, 11am, snack at 4pm and then dinner at 7pm, and you have to eat exactly a certain amount at each meal. Training has to be in-between on Mon/Wed/Fri with no exceptions – It’d be way too much to take in and actually implement!
Whereas if I said ‘Eat 3 good quality meals per day, sticking to whole foods with a source of protein, and train 3x per week’
Which one of those seems more do-able? And which would cause you a tonne LESS stress, leading to better fat burning?
What’s a great sign that something is too complex and could do with being simplified? If you keep forgetting to do some of the things in it. If you’re trying to juggle too many things then you’ll inevitably be forgetting pieces here and there, once you’ve simplified things, you’ll be on top of it all while getting the same end result!
So, what do YOU need to SIMPLIFY! Write down 3 things that you know are way too complicated for you right now and how you’re going to make them easier to manage and less complicated! 🙂
Since bringing in the addition of Macro based nutrition, we’ve had a tonne of questions about everything macro-related.
So I thought now was the time to tackle the most frequently asked questions, so that if you’re unsure about whether you should give this a go, or even just want to learn more about it, then you’ve got all the answers you could need 🙂 I’ll be ‘to the point’ after the first question and if you want to find out more on any of them, just ask!
What is it?!?!
Let’s cover what Macro tracking IS first, then get down to the nitty gritty, skip ahead if you understand this bit.
Ultimately, we are a machine that needs energy and certain ‘stuff’ to survive.
There are 3 tiers to this ‘stuff’:
Calories – This is a measurement of potential ENERGY, which your body will spend as currency in order to; move, think, power your organs, build muscle etc. Everything that your body digests will produce this energy.
Macronutrients – Macronutrients can be broken down into three categories (there are more but let’s not confuse things!) Protein, Fats and Carbohydrates. Protein are the ‘building blocks’ for your body to repair and develop new organic material. Fats (different to ‘body fat’) are used for energy as well as in various functions of your body, such as omega 3’s + 6’s that are essential for brain and heart function. And Carbohydrates are a fast acting energy source for your body, all carbohydrates are broken down into simple sugars as fuel.
Micronutrients – Not many of these are recorded through MyFitnessPal, but there are a tonne of vitamins and minerals that are essential for your body to work at it’s best. We’ll talk a little more about why this is important later!
The method of tracking your Calories is to ensure we don’t over-consume on energy. If you consume more energy than your body needs, it will store it as body fat, regardless of the source that it has come from.
It can then be taken one step further by setting yourself a target for each of the three macronutrients, which is to ensure you’re eating enough of each for your body to function optimally.
As an example of why this can help; If two people could eat the exact same amount of total calories, and the first eats all of theirs purely from carbohydrates and fats with little/no protein, while the second has a higher intake of protein with a lower intake of carbohydrates and fats – They may both lose the same amount of total bodyweight BUT the second will become stronger and more toned over time as a result, because the first is not getting enough of the building blocks to recover and re-build their muscles (assuming that they are doing some training).
Why is this better than clean eating?
It’s not. There are many pro’s and con’s for both and if you’re unsure just let us know and we can point you in the right direction. Remember that results speak for themselves, if you’re going the way you want then keep doing it! If not then macros may well be the next step.
Macronutrient tracking simply adds another level of accuracy.
Is it a diet?
No. With the craze of weight watchers or slimming world using ‘points’ systems for their diet plans, it’s easy to think that this follows the same logic, but it couldn’t be further away from it!
Macronutrient tracking can apply to people looking to lose weight, gain weight or maintain their weight, because it breaks down exactly what fuel your body needs and you can then you find the intake that matches your goals.
Won’t it mean I eat less ‘good’ foods?
It shouldn’t, you should always aim to eat plenty of veggies and whole foods to meet your macro needs. This is why we teach the 5 habits of nutrition first, because your aim should always be to eat whole healthy foods, because they will make you feel 10x better with more energy. This is because they contain the most micronutrients, the vitamins and minerals, you need to feel healthy and energised, as long as you make sure to fit these in you’ll still feel great!
How do I record this?
The preferred method is through the mobile app My Fitness Pal, we’ve got a video tutorial on it too. It’s got the biggest database of foods stored from all of it’s users, which makes adding your food in quick and easy.
But you could record it in any way you like, I used to record mine in a spreadsheet on an old Blackberry!
How do I find out what’s in my food?
Some foods are easy, follow the nutritional info on the pack and make sure that it matches the portion size you’re having. If it gives you the nutrition in 100grams and you’re going to eat 50, make sure you’re dividing those numbers!
If there’s no label you’ll need to search for the food as accurately as possible, you can do this with google or through MyFitnessPals search.
What about home cooked meals?
Any meal that you cook at home should be calculated as accurately as you can, the best way to do that is to add together all of your measured ingredients, then divide by portion size. It means weighing out and following the nutrition guide for each one. If you’re following a recipe, you may be able to find it again either through MyFitnessPal or online.
BUT, after the first time you cook it, as long as you save the figures, you’ll be able to access it every time after!
Won’t it take me forever to track like this?
There is a trade-off, some time spent for the accuracy in return, and we know the more accurate we can be the better we can track our results. But it absolutely shouldn’t make you a slave to your nutrition.
To start with, it may take a while to get used to, which is going to mean you’re spending a little longer scratching your head to try and fit everything in. But once you’re used to it and once you’ve learned which foods give you the nutrition you need, you will work through it a lot quicker.
So I can eat what I want as long as it fits?
Yes and no. The brilliant thing about macros is that, if you feel like it, you can put in some ‘off plan’ foods as long as they fit into your calories, protein, fats, carbs.
But at the same time, it’s going to be tough to get ‘bad foods’ to fit, since they typically won’t have a great balance of the nutrients – So you’ll have to be ‘on it’ through the rest of the day to make up, in which case, you will have deserved it!
Well, there you have it! I’m sure there are a MILLION other questions on the topic of macro’s, so again, if you’ve got any then just get in touch and we’ll point you in the right direction. If you’ve been tracking your food for a while and thought about stepping into macro counting, hopefully this has answered some of the questions you might have had about it! 🙂
A Day of BTF Recipes
Our approach to nutrition is about education and habit building, it really is the key to success and goes far beyond just following a meal plan given to you. BUT, we all need a bit of inspiration when it comes to what we CAN eat and how to piece it all together. So for this blog, we’re gonna share 3 meals (Breakfast, Lunch, Dinner) straight out of the BTF 90 Fat Burning Recipes Cookbook.
But instead of just showing you the meals and how to make them, we’re going to be telling you WHY they help you to burn body fat and hopefully inspire you on what you can do with your daily meals so that they fuel you for training and set your body up to burn body fat.
Staying off the toxic, sugar loaded, chemically enriched foods that fill 90% of most supermarkets and replacing it with clean, natural foods can transform your body and melt excess body fat in weeks. The best way to ensure your
So here we go…
Baked Egg in Avocado Cups
Ingredients • 1 Avocado • 2 eggs, beaten • Sea salt and black pepper • Coconut Oil • Handful of Chopped Chives • Chilli flakes to your taste
Method 1. Preheat the oven to 200 degrees . 2. Slice avocado in half and remove pit. 3. Use a spoon to scoop out a little more of the avocado – to make room for the egg. Place the avocado halves in a tin or oven safe bowl so they don’t roll around. You can slice a little from the avocado to give it a flat base to make them more stable. Crack an egg into each avocado half. Sprinkle with salt and pepper and add a pinch of chilli flakes. 4. Bake for 8 – 15 minutes depending how well done you like your eggs. 5. Sprinkle with chives and serve with green salad.
OK, so this only works if you like avocado – If you don’t like avocado, learn to like avocado! 🙂 But in all seriousness, this fruit is PACKED full of nutrients and healthy fats, with plenty of studies pointing to it’s contribution towards good health.
Your first meal of the day is really important as you’re coming out of a ‘fasted’ state (if you haven’t eaten since 7pm the night before and you’re having breakfast at 6am – It’s close to 12 hours without any FUEL for your body)
So you want this meal to last – This is why traditional breakfast cereals don’t stand up here very well, they’re mostly sugars and your body will make short work of them, burning it off and leaving you hungry LONG before lunch time comes around.
Because this meal is higher in protein and healthy fats, it will keep you feeling full for longer and keep the snack monster under control!
Getting 20 minutes of prep time for breakfast can sometimes be a stretch – So you’ve got two choices, look for similar meals to cook faster (Scrambled eggs with some greens can be done in 5 minutes) or wake up that little bit earlier to get started, you’ll feel the benefit in energy MORE than the extra 10 minutes in bed.
Ingredients • 2 Chicken Breast, cubed into 1” pieces • 1 Yellow Pepper, cut into 1” pieces • 1 Red Pepper, cut into 1” pieces • 1 Red Onion, cut into 1” pieces • 1 Mango, cut into 1” pieces • 4 Cherry Tomatoes • Wooden Skewers • Coconut Oil • Chilli Flakes
Method 1. Skewer the chicken, onion, pepper, mango and tomatoes onto sticks. 2. Melt coconut oil and brush all over, sprinkle with chilli flakes then grill until the chicken is cooked through. 3. Serve with salad
This meal works because you can prep it the night before or in the morning without too much time investment and it adds a little something that you don’t get with just a plain old salad, surprising what a couple of skewers and seasoning can do!
The key to having a good lunch is PREP – You need to be one step ahead of the game.
That definitely does not mean you have to be up until crazy hours on a Sunday preparing your meals for the week, but you need to plan ahead and make sure you’ve got an idea of what you’re going to eat when it hits lunch time. Whether you’re at work, at home, on the road or meeting up with friends – What’s your plan?
The chicken is a great source of protein, grilling helps to keep it even leaner. And you’ll notice a pattern here – THROW GREEN SALAD ON EVERYTHING! Dark leafy greens have got so many micro nutrients that are seriously under-eaten. When you eat enough of them you will feel the energy boost that it gives you in a matter of weeks.
Moroccan Meatballs (Serves 4)
Ingredients • 500g lamb mince • 1 onion, grated • 2 garlic cloves, finely chopped • handful of fresh flat-leafed parsley, finely chopped • 2tbsp olive oil • 1 tsp ground cumin • 1 tsp ground cinnamon • 1/2 tsp cayenne pepper • 400g chopped tomatoes • Large handful of chopped fresh coriander leaves
Method 1. Put the mince, half the onion, half the garlic and parsley in a bowl. Use your hands to combine, then set aside. 2. Heat the oil in a large heavy-based frying pan, set over a high heat. Cook the remaining onion and garlic for 5 minutes, until softened and golden. Add the spices and cook, stirring constantly, for 1 min, until aromatic. Add the tomatoes and 250ml water and bring to the boil. Cook for 5 minutes. 3. With slightly wet hands, roll the lamb mixture into walnut sized balls, then put them directly into the sauce. Reduce the heat, cover and cook for about 15 minutes, until the meatballs are cooked through. Stir in the coriander and keep warm. 4. Serve the meatballs with a crunchy salad on the side.
Proof that meals can be ‘hearty’, taste great and still provide you with nutrients that your body needs.
As mentioned at the start, your evening meal may need to last you up to 12 hours, and your body gets up to ALOT of recovery while you’re asleep. Blood supply to muscle actually Increases for it to refuel and repair, your brain is refuelled so that it can rest and process all of the information from the day, lots of growth hormones are released to help these processes and your gut is always hard at work continuing to fully digest everything from the day.
So you want a fairly dense, nutrient packed meal. The sauce made from simple home foods will give you a kick of minerals and vitamins, lamb is a great sauce of protein that will be slowly digested and absorbed as you sleep.
Our general purpose rule for carbohydrates is that if you’ve trained, you’ve ‘earned’ a portion of the starchy carbohydrates (Rice, oats, potatoes etc.), so you could add any one of those to one of the meals for the day. And if you haven’t trained then this meal will be perfect as it is to keep you from consuming too many carbs that aren’t getting burnt during exercise.
Dinner may be your ‘family meal’ – And for a lot of people this is the one meal that spells disaster, because you’re trying to prepare for everyone and might assume that your meal has to be different to everyone elses. But you can make great healthy meals that everyone can enjoy as long as you approach it in the right way. It shouldn’t be boring, and once it becomes the new norm, everyone will benefit 🙂
Throughout the day, snacks would be something like 1 portion of fruit, portion of nuts, small yogurt pot (Greek), veg with humus dip etc.
Think about getting ‘single ingredient’ foods, they give you the most ‘bang for your buck’ in terms of nutrition. You can mix this up loads day-to-day, since it’s not making up the majority of your nutrition.
There you have it! I hope this format makes sense and helps you even a little bit to piece together what your day to day nutrition could and should look like to be perfectly fuelled for health and fitness.
This is literally just one combination of THOUSANDS you can make out of great food while still melting away body fat. If you haven’t purchased it before and would like to, I’ll include the link for the 90 Fat burning recipe cookbook, and it’s ‘veggie’ edition: