Incase you don’t believe The Photo… we filmed Sam over the course of his 10 week fat loss program to show you how his body changed from 14% to 8% body fat: Here is our awesome before & after fat loss video… Enjoy!”

“To lose body fat, whilst maintaining any lean muscle one has is arguably the most common incentive for doing any kind of training. So it comes as no surprise that typing, ‘how to lose body fat?’ into Google gives you 62,100,000 results! Most of these results however will promise to give you the magic answer on how to lose body fat without actually providing you with any proof or evidence of it working. When it comes to fitness, the proof is in the pudding, and that’s exactly what we have with Sam. Sam lost 6% of his body fat whilst increasing his Bicep, Chest, and Thigh measurements in 10 weeks through hard work and a good diet. You can find all the details on Sams nutrition and workouts HERE…

Thanks guys… nice video!

Sam Smith, Owner and Head Coach at Rigs Fitness, Moseley, Birmingham dropped from 14% – 8% Body Fat in 10 Weeks without running, swimming, cycling or even walking! Find out how Sam lost the fat and kept his muscle…

To lose body fat, whilst maintaining any lean muscle one has is arguably the most common incentive for doing any kind of training. So it comes as no surprise that typing, ‘how to lose body fat?’ into Google gives you 62,100,000 results! Most of these results however will promise to give you the magic answer on how to lose body fat without actually providing you with any proof or evidence of it working. When it comes to fitness, the proof is in the pudding, and that’s exactly what we have with Sam. Sam lost 6% of his body fat whilst increasing his Bicep, Chest, and Thigh measurements in 10 weeks through hard work and a good diet. His weekly workout and nutrition plans are below.

The Results!! (They Speak For Themselves):

Sam lost 4kg Body Weight, 6% Body Fat and gained 1″ on his Biceps, 1″ on his chest and .5″ on his Legs!

The Workouts:

Mon: 10x3Min Rounds Interval Skipping w 30s Mountain Climbers Between Rounds

Tues: Functional Fitness Circuit

Weds: 10x3Min Rounds Interval Skipping w 30s Mountain Climbers Between Rounds

Thurs: Functional Fitness Circuit

Fri: 10x3Min Rounds Interval Skipping w 30s Mountain Climbers Between Rounds

Sat: 20x15m Lengths Walking Lunges 35kg (Split into 5 sets of 6 lengths w 2mins rest)

Sun: REST

• The 3 minute rounds of skipping consisted of 3x1min intervals of [30s @80bpm and 30s @ 110-120bpm].
• Mountain climbers are an exercise for the obliques, bringing the knee to the opposite elbow whilst in a straight-arm plank position.
• Walking lunges included a 2 second pause at the bottom of each lunge and a safety squat bar was used to add 35kgs to the lunge.

Functional Fitness Circuits varied weekly but consisted of mostly body weight training with some high intensity strength cardio. Exercises included: Bastardos, Burpees, Pull Ups, Press Ups, Dips, Tyre Flipping, Sledge Hammers, Battle Ropes, Prowler Work, Ladder Drills, and Boxing Training (Pad Work, Core Isometric Holds, Back Work, Jump Work).

The Diet:

Meal 1 @8am: Porridge Oats, 250ml Fruit Juice, Banana, Coffee

Meal 2 @12-1pm: Lean Meat/Fish, Rice, Broccoli, Anhydrous Caffeine

Meal 3 @3pm: Banana, Protein Bar, Coffee

Meal 4 @5-6pm: Lean Meat/Fish, Rice, Broccoli, Hard Boiled Eggs

Meal 5 @9pm: Lean Meat, Stir Fry Vegetables, Steamed Rice

Fluid Intake: 2 litres of water consumed per day excluding consumption required with exercise. 500ml of water was consumer 1 hour before training and up to 250ml every 15 minutes during training. After training 500ml of water was consumed for every 1lb lost in weight. When exercise intensity felt particularly high, 30-60g of carbohydrate was consumed during. Following exercise 300-700mg of sodium (from a fluid replacement sachet) was consumed for each litre of water consumed.

The diet was not an exact science. Macro nutrient ratios were roughly 35% Protein 30% Fats and 45% Carbohydrate however Sam did not stick rigidly to this. In his own words…

“The obsession with macro-nutrient ratios has gone a little far, it is not a simple as picking your favourite Protein:Fat:Carbohydrate ratio and seeing results, you have to find out what works for you and ADAPT throughout. YOUR BODY has a great way of letting you know what you need, NOT the results you find on Google!”

Sam had cheat days! Daily kcal intakes were worked out prior to each week meaning a weekly calorie total was known. If a daily intake was exceeded by 1000kcal then this would be made up over the next 6 days. Sam is qualified in sports nutrition and has a degree in Sports Science and Physiology, he designed the workout and nutrition programs so if you have any questions for him… Get In Touch!

Why Skipping and not Running, Cycling, Swimming, or Walking?: 

Simple… Skipping burns 1074kcals per hour, compared to running’s 755kcals per hour, cycling’s 745kcals per hour, swimming’s 528kcals per hour, and walking’s 391kcals per hour. Skipping is a full body exercise, it doesn’t isolate a movement and there are so many variations to keep it interesting. You do not stagnate with your skipping training, you don’t get bored with your skipping training, and this is of massive importance when choosing the best exercise for you to lose body fat.

Skipping is also completed at a relatively high intensity, meaning your body will actually preserve any lean muscle it has (and even promote muscle growth in some cases). The more lean muscle you have on your body, the more calories you will burn and more importantly, the vast majority of these calories will come from stored body fat meaning you’ll lose body fat fast.

Alongside functional fitness training and boxing, skipping provides the perfect environment for your body to become a fat burning furnace. Get rid of you hour-long runs, walks, and rides and start Skipping, Hammering and, Punching if you want to get in serious shape quickly and lose body fat fast.

If you have any comments or queries then please let us know below!

Alternatively get in touch with Sam or any of the team at Rigs Fitness here.

VIDEO COMING SOON!!

Rigs Fitness: Awesome Fitness Challenge 

BROZKNOWS

CrossFit HQ 

Eric Thomas: ETthehiphoppreacher 

The Fitness Challenge:

• 20x Deadlifts…
• 20x Barbell Jump Overs…
• 20x Burpee PullUps…
• 20x SlamBall Slams…
• 20x Tyre Jump Throughs…

… 3x through in the above order!!

The Rules:

1. Deadlift weight = Your body weight
2. Burpee PullUps done on a 2.7m bar with thick grip
3. If BW > 90kgs then 15kg SlamBall… If 55kgs < BW > 89kgs then 10kg SlamBall… If BW <55kgs then 5kg SlamBall
4. Double foot jumps always on tyre jumps!
5. Photo before and after
6. Record your time
7. If you feel faint, dizzy, or nauseous at anytime then you’re doing it right!

The 300 fitness challenge at Rigs is designed to challenge every aspect of your athleticism, and is scaled to your body weight making it fair for each challenger. At the moment 17m 24s leads, under 30 minutes is excellent, and even finishing is an achievement in itself! We’ll keep you updated with the current winning time!… VIDEO TO FOLLOW!

More and more people are signing up to gyms these days, but worryingly a lot of those people seem to believe that the quality of the gym they join depends more on the definition of the TV screens in the treadmills than any definition their torso might see from training correctly. It seems that in the Fitness and Leisure industry, far too much emphasis is being placed on the leisure rather than the fitness… but fortunately there is another option for those who truly want to improve, and more and more people are realising this: enter Functional Fitness Training.

Now there are many Internet articles and threads that simply debate the definition of functional fitness training… this is not one of them. I understand that any training can be classed as functional depending on what you’re training for. For example if you’re job description includes a need to have to largest biceps in the world then yes, 2 hours of bicep curls a day could be classed as functional fitness training.

The goal here is not to argue the vagueness of the term, but to highlight the benefits, so for the purpose of this article functional fitness training will refer to an exercise or group of exercises that mimic, adapt and allow the improved performance of life’s daily tasks for the majority of people, with a reserve left for individual goals. Here a goal could be, and usually is, to improve quality of life outside the gym; that is to have an increased capacity for recreation and play, whether this be a grandmother having fun with her grandchildren, or a teenager playing football.

Life’s daily tasks include movement in the 6 degrees of freedom, namely back/forward, up/down, left/right, roll, pitch, and yaw. Or more specifically to human movement, push/pull, jump/squat, step, twist, and bend. So functional fitness training is training that seeks to improve as many of these movements as possible through one or a series of exercises. So consider functional fitness training defined… for this article at least:)

So, if there exists functional fitness training, does this mean some training is un-functional? The answer to this is a definite yes… and unfortunately it’s all around us, and we’ll be writing an article on the topic of un-functional fitness training shortly, so hold tight.

The Many Benefits Of Functional Fitness Training

Much of what goes on in gyms today is impossible to recreate outside of that environment. Functional fitness training allows you to develop strength in a controlled environment and then apply it to everyday life outside of that controlled environment.

Many favorable improvements gained from functional fitness training are down to the amount of ‘fitness bases’ covered in any one session. Indeed in one movement you could be improving strength, coordination, balance, agility, accuracy, flexibility, endurance and stamina. There are very few activities that can produce an improvement in both neurological fitness (balance, coordination, agility, accuracy) and physical skills (strength, flexibility, endurance, stamina). This is achieved by using a large number of the body’s joints and muscles at once, training your body as one unit… (Your body was designed to be used like this!)

Training your muscles to work together this way means more focus is on training movements rather than isolating individual muscles. Anytime you’re body is moving rather than remaining stationary you rely on dynamic balance as opposed to static balance, and dynamic balance requires a great deal of core stability amongst other things. Functional fitness training will only seek to further improve core stability and strength, which has the knock-on effect of improving most aspects of your moving life, in particular, improved intra-abdominal pressure, posture, and injury prevention. So, functional fitness training boasts numerous physiological benefits, but there is more to it than this…

One of the most important aspects of functional fitness training is that it can be scaled to suit anybody’s level of ability. Intensity, duration, and resistance can be altered on all of the movements trained to match the individual levels of fitness and allow everyone, and anyone to get the most out of their training. On top of this, functional fitness training is constantly varied and is very often different every session, a trait that should be absolutely necessary in any fitness plan or schedule. The ability to not get bored with your training is a luxury that very few people training in conventional gyms have.

Finally, and perhaps most importantly, is the return from your exercise investment that you get from functional fitness training. Your exercise investment includes the money you spend (on your gym membership, kit, nutrition, and travel) and the time/effort you put into your training. As alluded to earlier, for most people using conventional gyms the value is more in the luxuries and less in the fitness aspects, where as, when it comes to functional fitness training, the return you get is the increase in your capacity to enjoy your recreations and play having reached your goals. In short, it gives you an increased work capacity over all fitness domains, which means in any given time period you can do more of whatever it is you want to do. Essentially, functional fitness training is real fitness training!

Healthiest Regards

Rigley Scott

More details of the gym and the class itself can be found on their website: www.rigsfitness.co.uk Oss!

The Brand New Homepage

The website was designed, and made entirely by Absolutely Good, who work closely with the gym creating and designing everything that is public facing! Want to find out more about Ben and his services then get in touch with Absolutely Good today: www.absolutelygood.co.uk

The site shows you great HD photos of the gym and everything that’s in it. You can also view photos of the functional fitness classes and others that take place at Rigs most evenings, worth a look if you’re looking for something different to do with your fitness regime. If you’re local to the Midlands then it may well be a good idea to check out Rigs and see what they have to offer. If not then check out their new website and let them know what you think.

Galleries of the Gym

As always… get in touch if you’ve got any questions about this post, or any of our posts and we’ll get back to you ASAP.

Healthiest Regards