FITISM Wilmslow

We've been taught that in order to achieve long term, sustainable weight loss your approach should be slow and steady, but sometimes slow and steady will not do. So which is better? A crash diet? Or does slow and steady always with the race?

**At this point, we should clearly point out that we are NOT advocates of 'crash dieting' here at FITISM.** But, we do know that crash dieting can work and when done correctly, it will not have a negative effect on your health. However, crash dieting should never be your ‘go to’ solution and over prolonged periods of time it will have a negative effect on systems and functions in your body - which is why we would never recommend it, if you really don't need to.

If you want to read Matt’s whole blog, you can click the link here https://www.fitism.co.uk/post/crash-dieting

We're making up for lost time!

FITFAM, check your inboxes for details…

Wilmslow party - 03/12
Bakewell party - 14/12

What does Sam get up to on a day off? Why the the Rain Hill rx same pairs CrossFit competition of course.

Sam says the best way to motivate yourself is by signing up to an event or competition. You’ll perform your best training leading up to it and hopefully hit some PB’s on the day!

ATTENTION GYM LOVERS!

We're giving away a FREE 3 MONTH BUILD MEMBERSHIP to one lucky follower this month, to celebrate the merge of our social media pages.

3 Month Membership prize includes:

🤩 3 strength sessions (small group) per week
🤩 Unlimited cardio sessions (large group)
🤩 A dedicated Coach to support your goals and hold you accountable

How to enter:

📱 Follow us on Instagram at .uk

📱 Like this post on Instagram and tag your gym loving friends

📱 For a bonus competition entry, share this post to your story, making sure you tag us in it

Winner will be notified on 1st December on .uk via DM. Good luck!

Open to UK residents 18 and above.

It’s FREAKY FRIDAY this week! Come down for some terrifying Tricks or Treats with 🧛‍♀️ It’s going to be Spook-tastic!

9.30am RIDE to Hell 🔥
12.00pm CROSS-Witch-HIIT 🧙🏻‍♀️

BOO-k in on the app. Fancy dress optional.

Don’t be a Joker when it comes to your training… get a plan, stick to it and reap the rewards

Don’t get hung up on the numbers!
It’s incredibly unlikely that you'll ever walk into a party and someone complement you on your 1.8% body fat loss that month.

The important part is setting realistic time frames to achieve your goals. Then you’ll enjoy the journey.

How do I gain muscle is a question I get asked a lot, it’s a question I hear asked a lot, it’s a question I see get asked a lot on social media.

While most of the answers are technically ok they’re often over complicated and missing a great big piece of the puzzle.

The answer I usually here revolves around training splits, form, supplements…….blah blah blah.

The one thing that’s often overlooked is food. Simply we need energy to grow new tissue, and what do we as humans use as energy? Food glorious food.

To take that a step further we actually need a surplus of energy to grow new tissue. So we have to eat more energy every day than our body uses, leaving us energy leftover to develop new tissue.

To put it into perspective an adequate calorie surplus combined with even a moderate resistance training plan will lead to muscle gain. A individualised periodised training program without a calorie surplus will not lead to any significant muscle gain.

Should you do a chin up or a pull up?
Should I take a pre workout?
Should you do a dumbell side lateral raise or a cable side lateral raise?
Should you do a barbell bicep curl or a dumbell curl?
Are there any other supplements I should buy?

Answer to all of the above, on the topic of significantly increasing muscle mass?

In my professional opinion? I don’t care, it doesn’t matter, you’re missing the bigger picture. Worrying about those questions above is like buying a lottery ticket and hoping you win a lucky dip.

So what should you do?

1. Lift big
2. Eat big
3. Sleep big

Doing those three consistently is like buying a lottery ticket and stacking the odds of winning the jackpot in your favour.

Big kudos to Emma today, who took the silver in the Masters 1 (

Huge shout out to Rob for completing the 6 Week Challenge with some awesome results.

💥Body fat down 6.6%
💥Muscle mass up 1.3kg
💥Weight lost 6.5kg

AMAZING!

We kick start new 6 Week Challengers every Monday, if you want to find out more or sign up for the challenge, then click the link in our bio or drop us a DM!

Ever seen somebody testing their one rep max every single time they go the gym?

Is that the best way to do it? Well, no it’s not.

So when should you be maxing out and testing what you can lift?

Here are a few categories to use as a guideline.

Beginner - every 4 weeks or so (generally don’t go to your absolute max, just below is perfect at this stage)

Intermediate - every 6-8 weeks

Advanced - every 12-16 weeks

So there we go, now you know. Give it time and allow the benefit of the training to bed in - then reap the rewards.

Rich

Huge congratulations to this one for an amazing new PB (3hr, 29min, 16sec) at the London Marathon yesterday!

You can read Layla’s blog here and find out how the mum, wife, trainer, horse rider, dog walker and marathon runner manages to fit it all in.

https://www.fitism.co.uk/post/fitting-it-all-in