Consistency is Key! 

Don’t Cheat a Diet
I’m not sure how many times I’ve written or read this, but it’s true. The dietary system or nutritional framework that you choose to employ is far less relevant than your level of compliance within it. The reality is that most nutritional approaches have very similar principles, the overriding one perhaps being that you need to eat within your calorie requirements, being in a deficit if your goal is weight loss.
Fitness Truths: the three reasons you’re not burning fat

  
Is this really what you had for breakfast?

Most systems will assume that most of what you consume comes from decent sources, with the key messages being to drink more water, eat your vegetables and get enough protein. Regardless of what you choose, the bottom line is that you’ve actually got to do it, consistently.
Don’t Skip a Workout

  
Cheating on the gym is the same as cheating on your diet: it doesn’t work. Again, most approaches and systems will share common underpinning principles, such as prioritising resistance training for example, so what you choose to do is far less important than you actually doing it consistently.
The simple way to think of nutrition and exercise when it comes to changing your body shape and composition, is that your diet will look after fat loss, while your training or exercise will look after your muscle mass – think toning – and cardiovascular health. Both are important. 
The bottom line is that you need to turn up three times per week, focus your mind on the task at hand, and give it a good go.
Do Invisible Training

  
Invisible training is a term I borrowed from a well-known coach in professional sports, which refers to various recovery and regeneration strategies, or the things that we do outside of the gym that often go unseen. 
Fitness Truths: three reasons you’re not burning fat

I use the term in general fitness circles to describe the exercise or movement that we do outside of our structured workouts – that is, activity that keeps the systems ticking and burns additional calories. Things such as walking to work, taking the dog out, playing tag with the kids, taking the stairs, swimming a few lengths on holiday, and all of the other things that you do not record or perhaps think of as exercise, but are actually equally, if not more important than, your scheduled sessions.
 Written by -Claude Vacassin is founder of W10 Performance,

2015 Transformation Challenge

This one is for locals ….

Relaxing Fatloss Workout
Newly discovered….
Requires little effort, chat while u exercise.
Attend when u like
Eat what you like, when you like…..

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But seriously….
If you’re looking for an EASY way out, then Google “Pipedream Workout” and maybe you’ll get lucky.
BUT
If you want guaranteed results or your money back join my
2015
Transformation Challenge
Minimum 3 studio sessions a week. (no maximum)

Follow this link to see our weekly class schedule
http://www.jaxallenfitness.com/weekly
Or look up the page here from the menu.

Your transformation plan includes
Nutrition Coaching, Recipes, Body Composition Analysis, bi-monthly workshops & membership to our
private online support group
£50 per month.
Guaranteed Results or your
MONEY BACK!
Sign up before 1/1/2015 for these
FREE Bonuses
7 day FREE TRIAL plus 7 Day Detox plan to kickstart your transformation.

Sign up before Xmas for 21 Day FREE TRIAL too.

Email me –
jaxallenfitness@gmail.com or
Text – ‘2015’ to 07831680086

Have. Great Holiday Season
Eat Drink & Be Merry
Jax

Your Results – What Do They Mean?

Your Results – What Do They Mean?

You’re losing scale weight but also losing muscle mass….

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This suggests a couple of solutions…….
A. You need to exercise much harder to maintain your lean muscle. You see, your body will drop muscle when you reduce calories, because muscle demands more energy to maintain than fat stores. The only way to avoid this happening to you is to exercise very hard – to the point of failure and exhaustion – so your brain believes there is a threat that you may need your muscles in order to escape! Try interval training – but it must be High Intensity Training.

B. You have reduced your total calories by too many, forcing your body into starvation mode.
Take a good look at what you are really eating – you can eat MORE and drop fat!

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C. You need to increase your lean protein so that you can build, repair and maintain your hard earned muscles. If protein is low, you will train hard and not see any body shape changes!

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D. You’ve gradually reduced calories, meals and snacks over a long period of time and think that exercising harder or more often you’ll see results once more.
What you don’t realise is that you have trained your body to exist on less and less food. You may have to gradually increase total food and more importantly nutrition quality to boost your Fatloss hormones before you see any results.

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All these situations will be much easier to manage if you keep a detailed food journal, plan shopping lists and menus each week. This may sound like a bit of a drag, but you will see results and learn what works for you much faster.
Most importantly measure and weigh every month.
If you train with me I can do this any Saturday, before or after class or before or after any workshop.

Eat Clean. Train Smart. Expect Results.

Jax

New Tuesday & Thursday Fitcamps

Tabata training returns!
From September 15th we start a new class schedule

Tuesday and Thursday Fitcamps will be Tabata style sessions.

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Great for beginners as the intervals are very short – just 20 seconds of work, followed by 10 seconds rest.
More advanced participants get a real training benefit as they will work faster and so increase the density of their session.

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“Tabata” is the name of a particular type of workout program that provides similar health benefits to other cardio workouts, but Tabata has a bit more spice. Instead of hours upon hours or exercise, Tabata can be completed in 4 minutes. Tabata falls under the category of high intensity training or high intensity interval training.

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Any exercise can be incorporated into the Tabata training. However the basic outline of the Tabata training method are as follows:
• 4 minutes long (whole Tabata Session)
• 20 seconds of intense training
• 10 seconds of rest
• Total of 8 sessions or rounds

On Tuesdays and Thursdays 06:30 or 19:30 you will find various sessions:-
Fast & Furious, Cardio Core, Kettlebells, TRX, Medicine ball & Powerbag routines.

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Come try a session for FREE!
Text 07831 680086 or
Email jaxallenfitness@ gmail.com

Stay Active
Jax

Fit in 4 minutes! REALLY?

There’s a ‘new’4 minute addiction that’s sweeping the nation that’s
proven to be BETTER than 30 minutes of normal, boring cardio.

Canadian researchers at Queen’s University tested a workout using
workout “finishers” style of training against long cardio.

(Reference: Appl Physiol Nutr Metab. 2012 Sep 20.)

– 22 college-aged women did 4 workouts per week for 4 weeks
in one of three groups.

Group A: did 30 minutes of treadmill running at 85% max heart rate

Group B: did 8 rounds of 20 seconds of a single exercise (burpees,
jumping jacks, mountain climbers, or squat thrusts) with 10 seconds
of rest between rounds.

Group C: did nothing (they were the non-training control group).

Results: Both training groups increased their aerobic fitness levels
by the SAME amount (about 7-8%).

That’s right, the short workout finishers (of ONLY 4 minutes)
worked just as well as 30 minutes of cardio!

So it IS possible to get healthy in just a few minutes a week.

Shocking? Yes, but that’s not all.

ONLY Group B, the workout finishers style training, increased
muscular endurance in common exercises like chest presses, leg
extensions, sit-ups, and push-ups.

And finally, this intense but brief training method used by Group B
also resulted in greater overall workout enjoyment.

Make sure you read that last sentence one more time IT IS KEY…

Enjoyment is VITAL to consistency when it comes to any hobby or interest. Exercise is no different – otherwise you’ll never follow through and get the results you need for a healthy life.

The Canadian Scientists concluded that “extremely low volume body-
weight interval-style training” will boost cardiovascular fitness just as
well as common cardio while giving you BETTER improvements in muscle
endurance.

All in only 4 minutes.

My training system (est. 2009) includes ‘finishers’ and ‘sizzlers’ that offer these benefits, ensuring fantastic results for my clients. Including fast & furious, short bursts into the many styles of metabolic sessions I offer.

And best of all, my clients don’t have to change what they do- I constantly change workouts to prevent boredom and guarantee results!

I add “Finishers” to my favorite workouts to double results and create a 38 to 48 hour “after-burn”…

And still NO trad cardio.

My secret weapon is “finishers” the way we end or ‘Sizzle’ through our workouts is essential for long term Fatloss.

So don’t be surprised when you find definition in muscles
you haven’t seen before when you follow my system.

If fact I’m so sure you’ll get fast shape-up results I offer 100% money back guarantee!

I believe in my system- so will you!
Check out my client testimonials at
http://www.fitnesssolutionsuk.com

Get in touch for a FRee trial for you and/or your friends…..
Text ‘FATLOSS’ to me NOW!
Text 07831 680086

Friend me on Facebook
Jax Allen

Follow me on Twitter @jaxallenfitness

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