BodyFlxx Fitness

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Role of dietary intake in weight loss

Exercise and Physical activity linked to weight loss

Basics of calorie counting by Harvard Health

Diet and exercise for weight loss - Research paper by US National Library of Medicine

Research on weight loss, diet and workout

Source of food database used in the app

Here’s a list of some world renowned research publications that form the basis of health and nutrition advice presented in this app

Nutrition

Resources

Workouts

BodyFlexx Fitness

 "Ne-c"

This 10 week workout program is perfect for any healthy woman who is looking to lose unwanted body fat through a good weight lifting and cardio program.

The goal is to increase the amount of calories you burn by performing exercises that require multiple muscle groups to help complete the exercise. These are known as compound lifts and will help you burn way more calories than isolation exercises will in the long run.

By the end of the 10 weeks you should notice tighter, slimmer, and stronger muscles and a better body composition than when you began.

The workout itself will focus predominately on building the muscles of the legs and glutes. There will also be upper body workouts that will focus on sculpting the muscles of the arms, back, and shoulders.

Muscle & Strength

Build lean muscle mass with this 4 day weekly workout routine. The workout is a unique split that combines a push, pull, legs workout with a V-taper day.

V-Taper Intensifier: PPL Workout Men & Women V-Taper Intensifier

With all of the latest marketed fitness gadgets, programs and miracle pills in full swing it’s easy to get a bit flustered when it comes to your own plans to get in shape or get into better shape. The six-pack this and the ultimate toner that all promise to get you results in as little time as possible without any regard to true, honest reasoning.

The athletes and military of the Ancient Greeks possessed some of the most athletic, muscular and functional bodies in recorded history without the “help” of these quick fixes. Sure, they also didn’t have the endless supply of processed food and Xbox, but they did display some of the most impressive bodies capable of incredible athletic feats of strength, stamina and endurance.

What was their secret? How did they build these mythic bodies on comparatively little food, no supplements and not to mention the absence of a single weight room?

Relying on your own body weight for training purposes isn’t anything new; it has just unfairly been relegated to middle school gym classes and for those who want to get “toned.”

Bodyweight training, when an effective plan is followed, can produce serious results in both muscularity and fat loss. It can build muscle, strip fat and transform you into a functional machine. Don’t think so? Think bodyweight training is too easy, light and subsequently ineffective? Give the program below a try during a trip, a break from the gym or simply to shake things up a bit and try a little something new.

Home Workout 4 Week Training

The following workout is for those who only have access to a set of dumbbells.

It can be performed by those who work out at home, have to travel frequently and want to get a good workout in with limited equipment at a hotel gym, or as a progression from my 3 day dumbbell only routine.

This workout can be performed as a full workout routine for up to 12 weeks.

After 12 weeks you may want to consider altering the volume, weight you use (i.e. invest in a new pair of dumbbells), or even venture out and join a local gym that will have more of a variety of equipment for you to use.

The program calls for you to work out 4 days per week. What days you decide to workout is completely up to you. With that being said, it’s best to have 48-72 hours of rest in between your two upper body workouts and 48-72 hours of rest in between your two lower body workouts.

An example would be to perform the workouts in the order they are listed and take your rest days on Wednesdays and the weekends. Your rest days are the perfect opportunity to incorporate cardio training, flexibility training, foam rolling, or a combination of the three.

The goal of this workout is to help you build muscle. However, it can also help you with your fat loss goals depending on your calorie intake.

Rest periods for this workout program should be limited to 30-60 seconds.

Dumbbell Only Workout (12 weeks)

This 12 weeks Kickstarter program is designed to kick start your health journey using a simple nutritious diet plan and basic exercises using minimal equipment!

12 weeks Kickstarter

This workout plan is designed to help you shred fat and get in shape in only 12 weeks. This might sound like hype, but it's not. The following plan is not easy. It starts slowly, but builds rapidly.

Every detail of your diet and training for the next 12 weeks will be laid out for you. You will be told exactly what to eat, how much cardio to do, and how to weight train.

The goal is simple: lose fat, maintain muscle mass, get in shape and transform your physique as much as possible over the next 3 months. You want to not only look better, but have the fitness level and strength to match your new body.

Over the next 12 weeks your goals and expectations are:

Fat Loss - To lose at least 10 pounds of fat.
Muscle Mass - To maintain, or even gain lean muscle mass.
Conditioning - To be in amazing shape; perhaps the best shape in years.
The 12 Week Diet Plan
Each week will consist of 3 different types of eating days.

High Carb Days - 1 day per week
Moderate Carb Days - 3 days per week
Low Carb Days - 3 days per week
You may structure these days in any preferred manner. I suggest keeping the high carb day for special occasions. That way you can attend family functions, or eat out with friends, and indulge a little more than normal.

It should be noted that calorie intake can be adjusted based on metabolism. The follow changes are recommended:

Men 40+ - Reduce daily calories by 300.
Men 20-25 - Increase daily calories by 300.
Women 40+ - Reduce daily calories by 200.
Women 20-25 - Increase daily calories by 200.

12 Week Fat Destroyer

Do you want to get shredded?

Do you also want to cut down on the hours you spend in the gym on a weekly basis?

With summer right around the corner, I can’t say that I blame you if you answered yes to both of those questions.

I mean, who wants to spend all their time in the gym when they could be hanging out by the pool, shredded, soaking up that summer sun?

That’s why I’ve designed a sequel to the Fast Mass Weight Training Program.

But instead of packing on size, we’re going to focus on shredding some body fat this go around.

The course will teach you how your body loses fat, how to utilize workout plans on our website to maximize fat loss, how to eat for fat loss, how to supplement to lose body fat and how to track your progress.

4 month Weight Training/Gym

Super shedding routine designed for muscle definition, muscle shaping and fat loss! Hit muscles hard with this ultra slow rep timing! 

A gym-based program to help you lose weight and body fat whilst gaining muscle tone and strength and improving fitness levels. Get "shredded" now! 

Get "Shredded"

This is my most comprehensive program available where we work together to help you reach your physique goals in the fastest possible time frame! 

This membership is exclusive to a limited number of clients where I create a fully personalised program to your lifestyle, resources and preferences.

One on One Personal Training

Our 12 - 16 weeks transformation program is specialized in fat loss, holistic nutrition, bodybuilding, strength, and conditioning. It’s time to invest in yourself.

Body Building Plan

Get in great workouts from the comfort of your own home with this 4 day full body at home workout program. Check it out and get started!

Home Workout Routine

There's a faster way to fat loss than the treadmill. These fat burning workouts are designed to help you start making progress with just your own bodyweight.

"Ne-c"

Master / Elite Trainer

International Sports Science Association (ISSA)

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