Are you looking for a good workout plan? Well, you won't find a good workout plan here, sorry! We only create the best workout plans here at The Game Changer Training. Great for toning, weight loss and improving your fitness!
Jumpstart your fitness routine with this quick, fun, and effective exercise.
Treadmill Sprints x 5
30 seconds on 30 seconds off
Push yourself at the fastest speed you can manage for the 30 seconds of work. Avoid reducing the speed, jump on the sides for the 30 second rest to catch your breath back.
Rowing Machine Sprints x 5
45 seconds on 15 seconds off
Push yourself at the fastest speed you can manage for the 45 seconds of work. Reduce speed for the 15 seconds rest period, without stopping.
Spin Bike Sprints x 5
45 seconds on 15 seconds off
Push yourself at the fastest speed you can manage for the 45 seconds of work. Reduce speed for the 15 seconds rest period, without stopping.
If you're interested in a workout plan bespoke to you, check out our 28 day training plan here or claim a week FREE trial to our fitness app here with your own personal trainer to guide you.
]]>
]]>
Eating more fibre per day has a load of health benefits, but here's our top 5 reasons:
Just by increasing your fibre intake and make no other changes in your diet, you're likely to lose weight. Foods high in Fibre fill you up faster and keep you fuller for longer, preventing you from over eating. Fibre also prevents your body from absorbing some of the calories from the food you eat. As Fibre binds with fat and sugar molecules as they travel through your digestive track, the Fibre reduces the number of calories you get.
A recent study found people who ate more than 26 grams of Fibre a day, reduced their odds of Type 2 Diabetes by 18%, compared to the people who ate less than 9g of Fibre per day. The researchers believe that the fibre keeps blood sugar levels steady and keep you at a healthy weight, so helps avoid the development of diabetes.
Fibre naturally scrubs and promotes the elimination of toxins from your Gastro Intestinal (GI) tract. Soluble fiber soaks up harmful compounds, such as excess estrogen and bad fats, before they are absorbed by the body. Whereas insoluble fiber makes things move along more quickly in the body. This limits the amount of time that chemicals stay in your system.
Read Our Tips to Increase Your Fibre Intake Here
]]>Science tells us you need to be in a calorie deficit to lose weight. So if you burn more calories than you eat in a day, then science tells us, you will lose weight.
30 minutes of cardio on the treadmill usually burns 300 calories (depending what speed and incline you go) whereas a 30 minute of weight strength training you may only burn 100 calories.
Yes cardio does burn more calories than weight training in a certain amount of time, however you shouldn't neglect the weights area at the gym. Remember weights have additional benefits for your overall lean body mass, when you weight train you may burn far less calories during, but with weight training you achieve the after burn meaning you will be burning calories for the next 24-48 hours.
However, we're not here to compare Weight Training vs Cardio.
There's so many we suggest, it's completely dependent on you and what you enjoy. I personally have been enjoying the step machine, I do 30 minutes on level 10 and vary from one step to two steps at a time, I am dead after the 30 minutes.
Walking, jogging, running or cycling are great types of cardio. You'd be surprised that walking actually burns more fat per calorie in comparison to running. Your body requires oxygen for fat to be broken down for energy, with the lower intensity exercise you have more oxygen available for our body to use to break down the fat. Whereas when you're doing a high intensity cardio workout, you have less oxygen which means your body will burn carbohydrates and protein for energy first, before fat.
It depends, the important thing here is in order to see weight loss you need to be at a calorie deficit. Are you currently tracking macros? If not, you should be calorie tracking to start to understand portion sizes and how many calories certain foods have. You could be eating super healthy, but it could be adding up to 2500 calories, but to see weight loss you may only need 1600 calories. So even though calorie tracking isn't fun, it can be essential to get you going.
1 pound of fat = 3500 calories if we divide this by 7 (days in a week) this means we need to burn 500 calories per day to burn 1 pound of fat. This could be by eating 200 calories less than normal and by burning 300 calories through exercise.
If you burn 500 calories through exercise it means you don't have to cut down your calories from your food & diet as long as you don't eat extra in the day, that is.
Play it by ear and decide yourself how much cardio you want to fit in, but as long as you know and understand that in order to see weight loss you need to be at a calorie deficit. Start off with at least three 20 minute sessions per week and build it up to around 2 45 minute cardio sessions.
]]>
1 ) Exercise as part of a weight loss plan is much more effective then just calorie restricting through dieting. It can also help maintain and increase lean body mass. By increasing lean muscle mass you will increase your metabolism which is important for weight loss.
2) More oxygen is needed after high intensity exercise for the body to repair damaged cells, refuel energy stores, balance hormones and to neutralise the lactic acid. As a result the metabolism and fat burning increase post exercise too.
3) Exercise burns calories, so by exercising you create a calorie deficit. To reduce body fat you need to be in a calorie deficit which exercising can help to do as it burns calories. Most of the fat molecules are exhaled as carbon dioxide. The rest leave the body through water, such as sweat and urine and other liquids.
4) Initially the body burns carbs and protein during exercise to use it as energy sources, but the longer you exercise the body switches to burning fat to use it for energy.
Fat comes from free fatty acids, during exercise fatty acids are freed to be burned for energy, burning the fatty acids reduces the fat on the body. Exercise enhances fat mobilisation from the body's Adipose depots and fat catabolism by active muscles, which occurs during exercise. Adipose is the most important store of energy.
5) After a high intensity workout, insulin sensitivity is increased which makes the glucose enter the muscles instead of storing it as fat, which helps you build muscle which then helps fat burning process.
]]>
There's only so many clients a personal trainer can train. How many times have you wanted to work out with the Best Personal Trainer in your gym, but he's been fully booked so you've had to train with the second best. Or you've trained with a decent trainer, but your friend who's training with his colleague Personal Trainer is getting better results but you feel bad for switching so you have to stick with your original guy. Or you simple have never been able to afford a Personal Trainer because the cost just doesn't justify it?
Everyone's prices are different for Online Personal Training, so we're just going to be comparing our prices. To train with Jake Wilkins face to face in the gym, he charges £40 per hour, so if you wanted to train with him 4 times per week, that's £160 per week. For 4 weeks of training with Jake in the gym 4 times per week would cost you £640 every 28 days.
Whereas, with our Online Personal Training package, which gives you access to 4 workouts per week created by Jake Wilkins bespoke to you. Plus, you can log your food log, add progress photos, message Jake directly from the app. All of this for only £65 PER MONTH - That works out at £4 per workout! That's 10 times less than his face to face rate.
I used to have a Personal Trainer in Marbella, but I had to travel to Gibraltar every day. I was only able to train with my Personal Trainer on a Saturday as the gym in Marbella wasn't open till 7am, which meant we couldn't train before I headed off for my daily commute. By the time I got home from work, my Personal Trainer finished working at 3pm, so I had no choice but to join the gym in Gibraltar to train on my lunch. I had absolutely no idea what to do at the gym in the weekdays, so was training at 50% of my capacity Mon-Friday and giving it 100% on a Saturday. As you can imagine, I didn't get the best results, if any.
Having an Online Personal Trainer means you can go into any gym in any country, whether you're on holiday, on a work trip, staying round a friends and fancy training in the gym. You simply open up your app and follow the workout programs set for you and know you're going to get the best results and have an insane workout no matter where you are.
Say you had a Personal Trainer you've been training with, but he/she suddenly has to move countries or you move countries, or he/she decides it's not the career for them so they pack it in. You have no choice but to either a) Find a new personal trainer b) Learn to train on your own.
Having them train you "online" from a phone/computer/laptop they can still train you and create plans for you to stick to, check in on you weekly/daily/monthly.
There's so many online fitness inspo on Instagram that look physically insane, but live in America. Most of them have workouts you can buy to train you on what exercises to do, how often and what to eat to guide you and educate you.
You may never have had a Personal Trainer in your life, because you fear they will push you too hard or you're not fit enough to last the whole hour session. I personally hate someone telling me to "lift more" "come on one more rep" Yes, they're trying to motivate you, but I personally get irritated and I'm thinking "don't tell me what to do", I would rather have my headphones in, some decent music in the background (Drake) and workout at my own pace.
That's the joy of having an Online Personal Trainer, you know the workout they've created for you is to challenge you and get the best workout session, so it's up to you to smash it and completely up to you how heavy you lift, how slow you go. Although, there's usually a maximum rest period so you can achieve maximum weight loss in a certain amount of time.
With our online app, you have to tick when you've completed a workout, we then receive a notification that your workout has been completed. We can see how many workouts you've completed each work, so this will keep you motivated to want to complete your 4 workouts each week. You can also message Jake directly through the app for anything about anything (workout/food related obv) to check your food, if you're struggling with an exercise or if you can't go to the gym for a week, whatever it is, you can message him, so it's like you've got him there motivating you all day, everyday!
I mean, if you're not sold on an Online Personal Trainer already, I'm surprised you read this whole article. Check out our Monthly Personal Trainer package and read up exactly what's included here.
]]>
I’ve tried it myself. I’ve cut out carbs completely for months without seeing any progress or weight loss. My old PT used to say “you’re a lost cause” and blamed it on my weekends of partying for my incapibitly of losing any weight. I used to train with him 3 x a week, I was at the gym 6 days a week. Okay I may have consumed a whole pizza to myself and a whole basket of bread on a Saturday night. But could that really have stunted my weight loss?
I listened to a podcast once, they mentioned Genetic metabolism. I had one of those A-ha moments. I’m Italian, both my mum and dad are Italian. Both are incredibly thin without having to work out – ever! They eat carbs all day long; pastries for breakfast, sandwich for lunch and pasta for dinner. I am meant to eat carbs – alleluliah! I love carbs.
We need carbs to fuel our body. Carbs contain glucose, this is our body's main source for energy! Without carbs, our energy will naturally be low.
Have you ever noticed when you cut our carbs you become moodier, crankier and constantly HANGRY? Or is that just me?
]]>