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EXERCISE TIPS & TRICKS
There isn’t a one-size-fits-all model for being healthy. That’s why we provide and regularly update a collection of tips and advice articles. All of our content is curated and relevant, so we hope you’ll find something interesting.
CUPPING THERAPHY
MUSCLE FITNESS
WHAT IS CUPPING SUPPOSED TO DO?
Cupping is supposed to promote healing and has been used extensively for sore muscles. But that’s only the beginning. Cupping has also been used for
back and neck pain
skin diseases such as acne and hives
lowering cholesterol
migraines
knee arthritis
improving immune function
​Most experts agree that cupping is safe. As long as those treated don’t mind the circular discolorations (which fade over a number of days or weeks) Cupping therapy at Burn X Fitness Studio - Blackpool
STRENGTH & ENDURANCE
Muscle fitness means having muscles that can lift heavier objects or muscles that will work longer before becoming exhausted.
Muscle fitness improves when a person does activities that build or maintain muscles (strength) or that increase how long a person can use his or her muscles (endurance).
Muscular strength and endurance are important for many reasons: Increase your ability to do activities, Reduce the risk of injury, Lead to healthier, stronger muscles and bones.
ALWAYS REMEMBER
DID YOU KNOW
YOU
YOU are Beautiful
You are Worthy
You are Important
You are Special
You are Unique
You are Talented
You are Irreplaceable
FACT
For every 1lb of muscle you gain, your body burns an extra 50 calories a day. Muscle is three times more efficient at burning calories than fat
HOW TO BUILD MUSCLE
GYM TALK
KEEP IT SIMPLE
NUTRITION - Calculate your daily calorie requirements, this will vary based on goals. Correct amount of Protein intake is also important to feed the muscles.
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RESISTANCE TRAINING (weights) 3-5 times a week. Compound workouts consist of working more than one muscle in one movement.
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REST - Vital component of muscle growth is getting adequate rest, take days off. Aim to sleep 7-9 hours a night
WHAT DOES IT MEAN
SUPERSET - 2 Exercises BACK TO BACK with little or no rest between them.
AMRAP - Doing AS MANY REPS AS POSSIBLE for a given workout.
HIIT - HIGH INTENSITY INTERVAL TRAINING, short intense exercise mixed with brief low intensity rest period.
TABATA - HIIT workout consisting of 20 seconds of high intensity work, followed by 10 seconds of low intensity rest.
COMPOUND - Exercise that involves more than one joint and muscle group.
ISOLATION - Exercise that involves one joint and focuses on one muscle group.
EMOM - Performing a given number of reps EVERY MINUTE ON THE MINUTE.
NEGATIVES - Focussing on the eccentric or lengthening part of a muscle contraction. Eg: Downward part of a bicep curl.
PROGRESSIVE OVERLOAD - Gradual increase put on the body in exercise, (increase of weight/speed/volume etc)
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SIX PACK FACTS
EATING IN THE EVENING CAUSES WEIGHT GAIN
YOU DONT HAVE TO TRAIN YOUR ABS EVERY DAY
Training abs does not reduce the body fat around your midsection.
You must reduce your body fat to make your ABS visible.
Lots of different classes to help you  burn fat at BURN X FITNESS STUDIO
FACT OR MYTH
The time of day that foods are eaten does not affect how that food, or the energy within it, is used. Therefore, claims that eating after a particular time of day will cause weight gain are nothing short of absurd.Â
If the body’s glycogen stores are low, and carbohydrates are consumed, the glucose digested and absorbed from those foods will be shuttled to the muscles and liver for storage as glycogen, regardless of the time of day. Only when the daily energy exceeds the body’s requirements will foods be converted into fat.Â
In order to prevent weight gain from over eating in the evening, consider how many calories have been consumed throughout the day and assess whether these foods will cause you to exceed your daily needs. If so, look for lower-energy alternatives or have a drink, as often an increase in fluids can help to suppress cravings.
FITNESS MISTAKES
WHERE DOES FAT GO WHEN WE LOSE WEIGHT
DID YOU KNOW
Clean eating DOES NOT = Weight loss
Heavy lifting DOES NOT = Getting bulky
Carbs WILL NOT Make you fat
Light weights WILL NOT Make you toned
Eating late WILL NOT Store as fat
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Not all foods are created equal in terms of their nutritional value, but when it comes to calories, portion size counts with all food.
FAT IS OXIDIZED
Under the influence of oxygen, fat cells are broken up into carbon dioxide and water. Carbon dioxide is removed through breathing, water is ejected through urine and sweat. To burn 10kg of fat you need to burn 94000Kcal, Inhale 29kg of oxygen, Eject 1.6kg of water and exhale 8.4kg of carbon dioxide.
Next time you're exercising and your breathing quickens and you start to sweat - that's when you've started to burn fat.
GRAPEFRUIT BURNS FAT
WEIGHT TRAINING IS NO GOOD FOR WEIGHÂ LOSS
FACT OR MYTH
No foods can burn fat. Fact!!! The promise that grapefruit, or indeed any other citric acid-containing food, has no scientific evidence to support it, and has been based on a small number of animal studies which suggest that citric acid inhibits fat synthesis and may suppress appetite. These claims have no validity and are inconclusive with animals, let alone human beings.
FACT OR MYTH
Strictly speaking this statement is factually true, because weight training, especially when combined with a diet that is rich in protein, will result in an increase in lean body weight. Note here, that the emphasis is placed on weight, and not FAT! Increased levels of lean muscle tissue have the greatest impact on metabolic rate, which helps to increase energy expenditure and promote higher levels of fat metabolism, even at rest. While weight training exercises don’t burn fat, they do accelerate metabolism and increase daily energy expenditure. Thus weight training can be an incredible effective tool in the fight against Fat!
LOSE 20 POUNDS IN 20 DAYS
CRUNCHES GET RID OF BELLY FAT
FACT OR MYTH
A weight loss of 1-2 pounds per week is the most effective way to ensure that any weight loss programme is sustainable and that the weight being shed is primarily FAT. Given the density of energy that is stored within body fat, claims by diet proponents that their diet will guarantee fat losses on a colossal scale will only guarantee that the majority of the weight lost from these diets  will be water, glycogen and lean body mass. (MUSCLES)
FACT OR MYTH
The theory behind spot reduction is that you can perform certain exercises to reduce fat from a particular body part. Eg: Crunches to lose fat in the abs area.
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Unfortunately, years of scientific research has proven that not to be true. Everyone has areas on their body where fat may be distributed unevenly. So no matter how many crunches you do, you won't acquire a six pack as long as there is a layer of body fat covering them. For the body part to take shape and look toned, you have to build muscle in the desired area by consistency lifting weights and partaking in a well structured diet.
WEIGHT LOSS VS FAT LOSS
MUSCLES VERSUS FAT
WHATS THE DIFFERENCE
Two people both weigh 80kg. One has 35% body fat the other has 20% body fat. 35% body fat is gonna look bigger than the 20% body fat even though they weigh the same. Muscles take up less room than fat
35% body fat - Normally on a restrictive fad diet (usually low carb), only does cardio.
20% body fat - Normally high protein diet, moderate carbs and fats, does strength training alongside cardio.
DOES MUSCLE WEIGH MORE THAN FAT
2.2Kg Fat & 2.2Kg of Muscle, same weight different VOLUME.
So, when you start resistance training, on the scales you will look heavier, that does not mean you are getting fatter.
YES MUSCLE WEIGHS MORE THAN FAT
FASTED CARDIO
WHAT REALLY MATTERS FOR LOSING FAT
LOSE FAT
Performing cardio on an empty stomach accelerates fat loss is a MYTH.
Exercising on an empty stomach can have a catabolic effect on muscle which defeats the purpose of a fat loss diet. Working out in a fasted state also risks peak performance due to a loss of intensity caused by the depletion of glycogen stores.
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THINK FAT LOSS NOT WEIGHT LOSS
FOCUS ON THE 95%
What will get 95% of your results?
Calorie deficit
Good focused exercise plan
Consistency
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What will get 5% of your results?
Meal times
Supplements
Workout time
Intermittent fasting
Fasted cardio
Meal frequency
DRINK PLENTY OF WATER
GOOD CARBS
BENEFITS OF WATER
Boosts your immune system
Keeps your Kidneys healthy
Energizes
Improves your skin
Prevents headaches
Improves circulation
Gives muscle relief
Improves digestion
Detoxifies, plus many more benefits
SOME OF THE Â GOOD CARBS
VEGETABLES: All of them, Its best to eat a variety of vegetables every day
WHOLE FRUITS: Apples, bananas, strawberries, etc.
LEGUMES: Lentils, kidney beans, peas, etc
NUTS: Almonds, walnuts, hazelnuts, macadamia nuts, peanuts (non salted) etc
SEEDS: Chia seeds, pumpkin seeds.
WHOLE GRAINS: Pure oats, quinoa, brown rice, etc
TUBERS: Potatoes, sweet potatoes, etc
LOSE FAT
SCIATIC NERVE
SIX WAYS TO LOSE FAT
EAT
FEWER
CALORIES
THAN
YOU
BURN
COMMON CAUSES OF SCIATICA
A ruptured disk, narrowing of the spine canal (called spinal stenosis), and injury, Which causes irritation of one or more of the lower spinal nerves.
Most types of sciatica will benefit significantly from a stretching routine that targets the hips and hamstrings and relieves an overused or inflamed piriformis muscle. The piriformis is a small muscle that attaches at the base of the spine and runs just above the sciatic nerve. Prolonged inactivity or sitting compresses the piriformis over the sciatic nerve, which can lead to aggravation and pain. Reverse the effects of tight hips and hamstrings by adopting a simple stretching routine or incorporating yoga into your overall fitness routine.