FemmeFit Training

The Secrets You Won't find the in a Magazine or get from most Trainers, about how to get that Lean, Toned Physique

You just finished two hours of mind numbing cardio, you’re drenched in sweat, and now you’re thinking, “I’ll just do 100 crunches then I’ll do a couple of sets of weights on my hips legs and bum instead of stretching. Is this scenario all too familiar to you, you cant understand why All that time and extra hard work and not much to show for it because that last 5 pounds you were hoping to get rid off is still there.

So why do you keep doing it? Time for a Rethink of your training strategy!

What is a FEMMEFIT?

Year after year despite all of your efforts you haven’t been able to get the lean, toned body you want, I developed the FEMMEFIT program in response to seeing this scenario over and over again . My aim is to equip you with the information

you need to kick-start your way to a leaner, sculpted, more toned body and a happy well balanced lifestyle.

Femmefit focuses on your training program and your diet so you can start getting results straight away. You'll learn how to increase your body’s ability to burn fat, workout to tone up your figure, and how to eat your way to a ﬂatter stomach.

FEMMEFIT - isn’t just some circuit training or weight training program.

The program doesn’t just cover physical fitness , the FEMMEFIT program is an Holistic Health Fitness and Wellbeing program for all women.

It covers physical and emotional fitness, Nutrition, Health, Beauty, Lifestyle and how they impact on self, we give you the skill’s and the knowledge to develop strategy’s to change your life and become FEMMEFIT.

Femmefit gives you short, intense, full-body workouts that get you a lean, defined, toned, shapely athletic figure. But it’s not just aesthetic. You’ll gain strength, power, and endurance and improve your sporting performance.

Femmefit can be delivered to individuals, small groups at gyms, home, different environments and at on our weekend or residential courses, it is delivered in a style which allows the group’s to still feel that they are getting individual an personal training experience.

1. Real Strength

What do you consider to be strength?

Real strength is not just about being physically strong -- it's about the ability to perform at a higher mental and physical level for any type of athletic event or

Non - athletic activities.

The Most Effective Exercises Are Always Functional In Nature

Now that you know why isolated exercises aren't the answer to reaching your full fitness potential, here’s what will accelerate your muscle development, fat-loss, and performance.

When you train using full-body functional exercises with challenging weights at a high intensity, using various interval and circuit training formats -- not only will you gain real strength, but you'll build a lean toned body in the process.

There are several natural, primary movements that you perform in your daily life. They can be broken down into 6 patterns: push, pull, squat, deadlift, rotation and flexion / extension of torso.

So, in order for an exercise to become "functional", it must incorporate at least one of the 6 primary movements.

Think about it. Your body works as a whole - the sum of its parts - never in isolation. When's the last time you participated in any activity that required you to use only one muscle at a time? So why would you train any different?

Performing functional exercises using your own body weight, dumbbells, barbells, and techniques used in power lifting and Olympic weightlifting is essential to gaining functional strength and boosting your metabolism. Combined with various time based intervals, repetitions, and speed, you'll be training your whole body to burn more fat and put on lean muscle without even thinking about it.

FEMMEFIT Workouts will teach you which functional exercises are the best metabolic boosters, but be prepared, you probably haven't anything like this before and it will be the hardest training that you have ever done both physically and mentally however you willfinally be able to unleash your full fat-burning and muscle toning potential -- getting you a stronger, leaner, and more athletic yet feminine build.

Target Every Inch Of Your Body

With Total Body Moves

Are you doing countless crunches to ﬂatten your tummy, yet getting nowhere? Or, have you ever taken a ﬁtness class afer class where the instructor had you do so many step ups and biceps curls that popeye would be impressed? Doing isolated exercises like side bends, donkey kicks,

Bum lifts to ﬁrm up your thighs, your in for a big disappointment. You can keep doing these exercises until the cows come home, but it won t make a bit of difference because there is no such thing as a spot reduction exercises.

Isolated exercises like sit-ups and leg raises simply don't burn

enough calories -- which is why your waistline never seems to get any smaller or tighter, no matter how many repetitions you do.

Simply put, these one-muscle-at-a-time movements just don t stimulate enough muscle ﬁbers to make any noticeable difference. What you need to do is focus on the only types of exercises that will not only make you lose more weight, but will actually change the shape of your body...

Optimized Exercises for a Complete Body Transformation

The fastest way to reveal your fab abs, tight waist, and lean legs is to blast

away the excess fat by performing full-body, functional exercises.

So what is a “functional” exercise anyway?

Functional exercises are movements that carry over to the way you move in real life . We perform all kinds of “functional” movements in our daily lives, like

pushing, pulling, picking things up, lifting, twisting and bending. Doing

“functional” exercises will increase your strength so you can perform daily

activities with ease, gain more energy, and lose more pounds.

In order for an exercise to become functional, it must incorporate at least one

of these 6 primary compound movements: pushing, pulling, picking things up, lifting, twisting and bending( see above)

1. Functional Training

The concept of functional training has had massive attention over the past few years, so what is Functional Training? By definition “functional training” is training with a purpose. It was originally used in sports rehabilitation and sports therapy/medicine.

So in terms of Strength training it is taking an integrated multi-faceted approached to strength and conditioning.

Exercise modalities used in Functional strength training have been shown to work most effectively on stable surfaces (NSCA Journal of strength and conditioning) for more information check out www .cheshirepersonaltraining.com

Bodyweight exercises are the best form of functional training ( THE DADDY) because if you can lift heavy weights but not control your body then how strong are you?.

2. Athletic Conditioning

There are Nine Athletic Conditioning Principles that need to be applied to train like an Athlete. These concepts apply to most sports and physical activity and overlap each other.

The Characteristics of Athletic Conditioning

The following Athletic conditioning principles and concepts are used in the MIT program and you should apply them in all aspects of your training.

· Emphasize Core Stability and Strength

All movement emphasizes the core musculature and a strong core is essential to efficient integrated movement patterns and in a strong connection between upper and lower body.

Multi-Planar

The Human is not meant to move in one direction it can move in three planes straight ahead, move left or right or rotate. It can also be broken down into 6 patterns: push, pull, squat, deadlift, rotation and flexion / extension of torso.

· Multi-Joint

When we exercise or even carryout day to day tasks like picking up our children we should notice how many joints are involved, so for exercise to be truely functional we need to incorporate the same multi-joint actions into our training.

· Ground based

Gravity effect’s us all on a daily basis and when we train we need to strengthen core muscles and spinal stabilizers to deal its effects, just because we don’t feel the effects does not mean that there is no effect.

· Balance

Multi directional movement requires balance core strength skill and co-ordination to execute these movements efficiently, to facilitate this we need to practise static and and dynamic balance exercises and this will improve overall body control and positional awareness.

· Single Limb

Most of use practise single limb movements in our daily lives and training programs and it is fair to say that most of us also have strength and muscular imbalances. We need to train single limbs(unilateral) to help correct those imbalances caused by daily life and movement patterns used in your sport or physical activity.

· Alternating Limbs

The basic Human movements of running walking are types of alternating limb movement so to enhance our natural movement patterns we must also incorporate this type of movement into our training.

· Activity Specific

Athletic conditioning to a certain extent is about specificity, so to train effectively we must understand the needs of that activity and select the best exercises and resistance levels to meet those needs.

· Speed Specific

If you want to be fast or improve your speed at which you can perform an activity then its important to train fast whether that be in movement or static control.

Different exercise modalities can be utilised individually or jointly to help you achieve this, plyometric training, Olympic weight lifting, Power lifting, sprint , agility, balance, core training can all help improve different elements of speed.

Once you apply these athletic conditioning principles into your training you will notice a difference, you may not know were to start then sign up for the Femmefit training program and we will help you to understand what it is to realise your goals

3. Increased Power & Performance

Power is the ability to perform a given amount works in a specified amount of time. The more you can perform within that time period, the more powerful you are. You see, you can accomplish the same amount of work in less time if you have a bigger engine.

How does this relate to you?

In the world of fitness and athletics, power and performance go hand in hand. When you combine the right elements in your workouts, you can produce a favourable neuroendocrine response’ which is the key to developing lean muscle and boosting your strength and performance.

How Do You Get More Powerful?

In addition to performance, boosting your power is the most effective way to increases your lean body mass while burning fat at the same time.

In order to gain power you must train to increase strength and anaerobic threshold. By combining high intensity interval training, strength training, and circuit training you can increase your work capacity, making you stronger and more powerful.

Here's where one major myth about fitness. Weightlifting and cardio do not have to be separate. If you're used to weightlifting by splitting body parts alternated with long slow cardio days, I've got some news for you...

Training your body parts by muscle group and doing long slow cardio is ineffective, time-consuming, and is only good for bodybuilders.

Performing functional, weight-bearing exercises in high intensity interval and circuit training formats is the single most effective way to skyrocket your power, lean muscle development, and fat-burning.

Let me ask you -- if you can workout for an hour, do you really think you're working at a high intensity? Fitness is intensity dependent, not time dependent.

Build More Muscle & Burn More Fat

As I mentioned earlier, performing weight-bearing, full-body exercises in high intensity interval and circuit training formats is the single most effective way to skyrocket your power, lean muscle development, and fat-burning -- getting you a lean, ripped, athletic body.

Because FEMMEFIT is intensity dependent (not time dependent) it triggers a powerful physiological effect known as “EPOC”.

EPOC is a scientific term used to measure your body's rate of oxygen intake following a high-intensity activity. The higher the intensity of the activity, more oxygen and energy are needed to restore your body. As a result, your body continues to burn calories for up to 48 hours after the workout.

Scientific Fact: Short, high-intensity interval training burns calories up to 48 hours AFTER your workout. That means you burn calories while you sleep!

Scientific Fact: Lower-intensity aerobic (cardio) activities only burn calories while the activity is being performed

Scientific Fact: Anaerobic (strength-training) workouts increase EPOC much more than aerobic exercise does

When you train the FEMMEFIT program, you can't help but get a lean toned body. When you start turning up the EPOC effect in your body, you'll blast the fat off your gut and carve out your 6-pack abs, so give FEMMEFIT Holistic Health Fitness and Wellbeing programatry that way you get the best results possible without having to think about a thing.

Losing Weight and Toning Your Body Is More than just watching the Scales.

Why your scales aren’t telling you the whole story

Maybe your not satisﬁed with your body because you feel ﬂabby, saggy, or too big in all the wrong places. Perhaps you want to tighten your bum, ﬂatten your belly, streamline your thighs, or even get rid of those bingo wings.

Getting a lean and ﬁt body isn t just about losing pounds. If you just lose weight your just going to look like a smaller version of your self.

While that may be pleased with that your not happy because you still have all the things you want to change .

If you just focus on losing weight things can get worse e.g.you re a pear shape, your problem areas will become even more accentuated than ever before because you will probably lose more weight from up top rather than your lower half. Or, if you apple shaped your belly just won t budge.

Now don t get me wrong here, your body transformation is going to result in

weight loss. But if weight is your only focus, you re making a very common (and critical!) mistake that s likely to leave you feeling defeated and like giving up.

The bottom line is that only number’s that matter are inches, not pounds.

The truth is in the tape measuring. After all, it’s the size of your Jean’s or dress is the number you want to lower. right?

Replace Fat with Lean Muscle So You Can Turbo charge your Metabolism and keep it High 24/7

Do your workouts always include excessive cardio, machine based exercises you have been told do do by a gym instructor when you first joined the gym many moons ago.

I hate to be the bearer of bad news, but these methods are ineffective and time consuming, leaving you ﬂabby and frustrated.

The truth is that you re missing out on your body s most efﬁcient fat-burner...muscle!!!.

Now one of the most common misconceptions in exercise is that Lifting weights, will make you "get big or bulky" and look like one of those muscle-clad women on the cover of a bodybuilding magazine. NOT TRUE!!!!

Unlike men, your body doesn't produce enough testosterone to stimulate large muscle growth. What you get by lifting weights is a lean, toned and tight body.

Talk about efficiency try this one for size, One pound of muscle can burn up to 20 calories a day. That means if you just replaced 5 pounds of fat with 5 pounds of lean muscle, you re essentially burning an additional 100 calories a day.

Also muscle takes up less space than fat and is metabolically active compared to fat which means it burns up more calories for fuel. By shedding unwanted fat and replacing it with lean muscle, you can increase your Basal Metabolic Rate (your metabolism) by up to15%!

Here are the top 3 ways you can tone up your muscles

and put your fat burning furnace into turbo charge.

1. Boost Your Intensity to Ignite Your Metabolism

If you want to reshape your body to burn more fat automatically, intensity is a

concept you must understand. In terms of working out, intensity can be deﬁned as exerting maximum physical effort during an exercise or a series of exercises.

Effective exercise and fitness is Intensity not time or quantity dependant.

Increased Intensity = Shorter Workouts

What s more, when you increase your intensity you ll decrease your workout

time. With the right intensity level, you can cut your workout time by half (if not more) compared with longer, more “traditional” style workouts.

Let me ask you -- if you can workout for 30 minutes instead of an hour or more and have better results which would you prefer.

Once you adopt this concept and experience the beneﬁt’s of high-intensity

training for yourself, you ll never go back to the way you used to workout.

To increase up your intensity try:

• Lifting heavier weights to add lean muscle tone (not bulk!)

• Moving quicker (increase the speed of exercises)

• Resting less between exercises and sets

These simple changes may appear minor, but I assure you nothing could be

further from the truth. The fact of the matter is that most women aren t working out with enough intensity -- and chances are that you aren t either. Incorporate these essential elements into your next workout and I guarantee you ll see and feel the difference immediately.

1. Intensity know how.

You can burn nearly twice as many calories by working out with heavier

weights (up to 85% of your max) with a lower rep range (6-8 reps) than you

can by using lighter weights and doing more reps. Not only will you save

more time, you’ll get even better results by ditching the barbie weights!

2. Total Body Moves for a strong firm body.

If you want to transform your body from head to toe, you need to workout using full body exercises, NOT isolated exercises (like bicep curls, tricep pull downs, or crunches). Why? Because full-body exercises demand greater amounts of muscles to be used at the same time and this places signiﬁcant more metabolic stress (the good kind of stress) on your body, which responds by producing more fat burning hormones. Isolated exercises just don t recruit enough muscle ﬁbers to make this process even possible or get you any visible results.

3. Power Foods That Fight Fat

You need the right nutrition to maximize your lean muscle tone. Here are a few simple, yet highly effective dietary tips you can start using today to eat your way to a ﬁrmer figure.

Adequate daily intake of protein is absolutely necessary to maintain lean

Muscle, try to consume approximately 1 gram of protein for every pound of lean body tissue.

The majority of protein should come from animal meats, poultry, ﬁsh,

eggs, and dairy products. Soy-based protein is okay, but should be

consumed in moderation. Stick to organic or natural protein sources to

make sure that you re getting the best quality.

Eat foods high in monounsaturated fats like avocados, nuts (almonds,

walnuts, hazelnuts), ﬂax seeds, olives and olive oils. Consuming enough

monounsaturated fat helps decrease your LDL (bad cholesterol) and

increase your HDL (good cholesterol) to promote cardiovascular health.

What s more, these healthy fat sources make you feel fuller for a longer

period of time, helping you curb your midday cravings.

Consume lots of vegetables, especially cruciferous vegetables such as

broccoli, cauliﬂower, cabbage, and brussel sprouts. These vegetables

contain disease ﬁghting phytochemicals -- lowering your risk of cancer

and fending off free radicals. Better yet, you can eat as much as you

want since veggies are low in calories and are packed with nutrients.

Eliminate or cut down on your alcohol consumption because your

liver metabolizes everything that goes in your mouth. But when you drink

alcohol, your liver metabolizes the booze ﬁrst, bypassing everything else.

While your liver is busy breaking down the alcohol, all the other stuff

waiting to be metabolized gets stored as fat instead. So go easy on the

booze if you want to lose the love handles and get a ﬂat tummy!

Burn Calories Even After Your Workout is Over!

Do you ever ﬁnd yourself on the cardio machine watching the calorie counter like a hawk?

But here s the problem: Deﬁning your workout based on the number of caloriesyou burn is a time-wasting formula doomed for certain failure. Despite what you may have been told, the truth is it s NOT how many calories you burn during your workout, it s how many calories you can burn throughout the day long after your workout is over, that counts.

To lose one pound of fat, you have to create a calorie deficit of about 3,500 calories. That is you have to burn 3,500 more than you consume over a period of time.

If you want to lose a pound per week you need to burn 500 more calories than you consume each day, if you want to lose two pounds per week you need to burn 1000 calories than you eat each day. Now you know why it is so hard to lose weight!

If you were to use diet changes alone to create a daily calorie deficit of 1,000 calories, you could very well put yourself in a situation similar to starvation , your body simply would not get the calories it needs to sustain itself. Besides that, changing your eating habits to reduce calorie intake by 1,000 calories a day is a difficult change to maintain.

The most time-efﬁcient and effective way to maximize your calorie burning

potential is to keep your workouts short and intense. Short bursts of high intensity exercise triggers your anaerobic metabolism, which will skyrocket your heart rate and torch the fat -- without eating away your hard earned muscle tone.

It works by a physiological effect known as EPOC (Exercise Post-

Oxygen Consumption). Simply put, EPOC is a scientiﬁc term used to measure your body's rate of oxygen intake following a high-intensity activity. The higher the intensity of the activity, the more oxygen and energy are needed to restore your body. As a result, your body continues to burn calories for up to 48 hours AFTER your workout is over. That means you burn calories around the clock -- even while you sleep.

Let s take a look at 2 proven ways to switch on the EPOC effect and turn

your body’s fat burning furnace onto turbo.

1. Circuit Training

Circuit training consists of several different exercises performed in a row with little to no rest in between, then you ll repeat this “circuit” for a given number of rounds. Not only does circuit training save you time, but more importantly, it

increases the intensity of your workouts, which is the most important element if you want to burn fat all day long.

The trick to effective circuit training is choosing the right exercises. Don t makethe common mistake of choosing isolated exercises or fancy gym machines for your circuits! Remember, those types of exercises simply don t require enough muscle involvement to really turn on the EPOC effect and kick your metabolism into high hear. Accelerate your results by choosing full-body, functional exercises instead.

You ll get more done in less time with minimal equipment , all you need is your body and or a set of dumbbells.

2. Interval Training

Slaving away on the treadmill, bike, or xtrainer hour after hour day in day out is a sureﬁre way to get bored demotivated and stay fat. Yes, you read that correctly! Too much long, moderate, boring cardio eats away your muscle tone, making you soft and ﬂabby. Remember, your

muscle increases your metabolism, so the less muscle you have, the less

calories you will burn.

The best way to keep your lean muscle tone and burn fat at the same time is by doing interval cardio.

Interval cardio can be described as doing short bursts of super intense cardio

(like sprinting ) followed by rest or lower intensity cardio (like walking), repeated a number of times. It s insanely effective because it allows you to cumulatively work at higher intensities for longer periods of time. This optimizes all of your

body’s natural metabolic and hormonal processes to maximize calorie

expenditure from fat, while maintaining your lean muscle.

Target Every Inch Of Your Body

With Whole Body Moves

Isolated exercises like sit-ups and leg raises simply don't burn

enough calories -- which is why your waistline never seems to get any smaller or tighter, no matter how many repetitions you do.

Optimized Exercises for a Complete Body Transformation

The fastest way to reveal your fab abs, tight waist, and lean legs is to blast

away the excess fat by performing full-body, functional exercises.

So what is a “functional” exercise anyway?

Functional exercises are movements that carry over to the way you move in real life. We perform all kinds of “functional” movements in our daily lives, like

pushing, pulling, picking things up, lifting, twisting and bending. Doing

“functional” exercises will increase your strength so you can perform daily

activities with ease, gain more energy, and lose more pounds.

In order for an exercise to become functional, it must incorporate at least one

of these 6 primary compound movements: pushing, pulling, picking things up, lifting, twisting and bending.

Beating the Fitness Plateau:

Keep Your Body Guessing To Accelerate Your Results

When you repeat the same activities over and over again, eventually you get

bored -- and so does your body this is why you work hard day after day and you don’t get results. This is known as the ﬁtness plateau.

Problem is, even the best workouts stop getting you results when you keep

repeating them for a prolonged period of time. Believe it or not, it only takes as little as 4 weeks for your body to adapt to a routine -- and that s if you did it only once a week!

This is why you MUST keep mixing things up to keep your body guessing so you never plateau. By keeping things fresh, you ll fast-track your way to better results without hitting the dreaded PLATEAU

5 Ways to change Your Workouts

So You Can Get Off the Fat-Loss Plateau & STAY Off

1. Increase the tempo of each exercise.

Instead of doing the exercises slowly, increase your speed and perform more reps in a shorter amount of time. Doing this will increase your work effort and burn off those extra calories you ate during lunch.

2. Change up your technique slightly. For instance, if you re doing back

squats, spread your feet apart for a wider stance. This little change will

stimulate different areas of the muscles. Even a small change can go a long

way in keeping your body guessing ensuring that you keep progressing by stimulating different muscle ﬁbers.

3. Keep loading up. If you re used to doing the same weights for the same exercise, it s time to increase the weight you re lifting. Challenge yourself by increasing the weights (even as little as 2 kilos), which is enough to force your body to recruit more muscles and keep you from stagnating.

4. Change up your rep range. If you ve been doing 5 sets of 8 reps, Go a little bit lighter and increase your reps up to 10-12 reps or go even heavier and decrease your reps down to 6 reps. Changing the rep range will keep your muscles “confused” keeping you lean and ensuring that you continue to burn more fat.

5. Change your exercises often. You already know that full-body exercises

are the most effective fat-burning moves, but it s just as important to change

the exercises and change them often. For instance, if you ve been doing

movements such as backwards lunges, try doing front lunges or split jump lunges instead. Switching up these total body moves will keep your body working hard to get you slimmer, stronger and toned!

You are what you eat