360 Fitness

12/05/2024

04/04/2024

Save for later! 🍲

27/03/2024

Yeah, I know! Despite workouts and diet programs, this persistent area of stubborn fat can remain unaffected, leaving you puzzled and sometimes frustrated 😩.

The reasons behind the difficulty in eliminating the pouch belly are different to each individual. Primarily, factors such as genetics, hormonal imbalances, and lifestyle choices play a significant role.

- Genetics dictate body shape and fat distribution, making some more prone to accumulating fat in the abdominal area.

- Hormones, especially cortisol, the stress hormone, can lead to fat deposition around the midsection.

- As we age, our metabolism slows down, and changes in muscle mass and hormonal balances make it harder to keep fat at bay.

- Diet also plays a crucial role. Consuming more calories than the body can burn results in fat accumulation.

- Foods high in sugar and refined carbs can cause inflammation and increase belly fat.

- Moreover, improper workout routines, focusing solely on abdominal exercises without addressing overall body fat, can impede progress.

But not to worry! There is a way of getting rid of your muffin top! And we are here to help 😊

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Do you want to start working (properly) towards your fitness goals and lose your belly fat? With a diet that not only is flexible but also works for your metabolism and not against it?

Comment "I wanna get rid of it" and our team will contact you 😀

19/03/2024

Abs on fire! 🔥

1️⃣ Supported V Crunches > 3x15
2️⃣ Side Plank Dip With Reach Through > 3x12 (each side at a time)
3️⃣ Abs Scissors > 3x30 (both sides alternating)
4️⃣ Sit Ups With Knee Flexion > 3x15

Save it, try it out and come back to tell us: which one was your favorite?

18/03/2024

✨ Morning Snack✨

Ingredients:
- Sweet Corn
- Sweet Potatoes
- Poached Egg

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Don't forget to save and try later!

27/02/2024

Embarking on my fitness journey wasn’t a walk in the park, it was more like a stumble through a maze of misconceptions and frustration. I grappled with the paradox of wanting to shed stubborn belly fat while simultaneously trying to coax my muscles into growth. The struggle was real, and the fitness math felt like an unsolvable equation, leaving my logical brain perplexed.

In my quest for transformation, I made all the rookie mistakes:

🔸️ Desperate to bid farewell to my belly, I slashed carbs and embraced endless cardio, only to end up flat and skinny. The belly, however, remained stubbornly in place 😒

🔸️ At times, in my eagerness to pack on muscles, I devoured everything in sight, anticipating lean gains but was greeted with unwanted fluff instead. I was lost in a maze of confusion about what to eat and how to eat. Unaware that I didn’t know what I didn’t know!

🔸️ There was a phase of eating right under the guidance of a consultant, but I delayed my results it with excessive gym classes and cardio (against his advice).

I tried it all, but the results remained elusive. And then, the frustrations multiplied.

I’m sure you can relate. And maybe you’re still there! Who has never questioned why - despite all the effort - the results were not coming? We’ve all stumbled before finding our way.

Some argue, “I don’t need a coach, I’ve been training for years.”
But the real question is, are you seeing the results you seek?

My 6-Week Program is the foundation, the entrance for the 360 Fitness community. I would love to have you with us, and the first step is to join our next Discovery Webinar (link in bio). I will be waiting on the other side to help you reach the goals you’ve been dreaming of! 😉 ☺👊🏼

~ RSarzi - Founder & Head Coach

26/02/2024

Are you ready for your fitness transformation?
Join our next group webinar! We will run a workshop on your fitness goals and talk about how we can best help you reach them.

• High-End Health & Fitness Transformation Coaching •

🌍 Online Coaching around the world.
🇬🇧 Hybrid (online + in person) on High-End PT Studios around London.

Next live day:
12 March 2024
7pm UK

Limited spots! Book now.

🏋🏻‍♀️💪🏼 6-Week Foundation Program:
🤑 Special offer for New Joiners and discount for TGGP leads in 2024 Q1 only.

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Click on the link in bio, sign up for our New Year Special Webinar, and find out more about our 1:1 Consultancy!

22/02/2024

Are you ready for your 2024 fitness transformation?
Join our next group webinar! We will run a workshop on your fitness goals and talk about how we can best help you reach them.

• High-End Health & Fitness Transformation Coaching •

🌍 Online Coaching around the world.
🇬🇧 Hybrid (online + in person) on High-End PT Studios around London.

Next live day:
12 March 2024
7pm UK

Limited spots! Book now.

🏋🏻‍♀️💪🏼 6-Week Foundation Program:
🤑 Special offer for New Joiners and discount for TGGP leads in 2024 Q1 only.

⤵️
Click on the link in bio, sign up for our New Year Special Webinar, and find out more about our 1:1 Consultancy!

31/01/2024

Which one is better for bodybuilding?

First and foremost, there is no such a thing as a “better” workout. You go for the one that serves best your personal needs. Here we’ll consider the bodybuilding aspect, which prioritizes hypertrophy, and not strength (Powerlifters, Olympic Weightlifters).

🔸 Conclusion:

Both the regular squat and the box squat have the ability to build strength and muscle hypertrophy.
Box squats enhance posterior chain engagement allowing more development of this muscle group, and it helps overcoming sticking points in squats. While regular squats have more quads activation and are crucial for overall lower body strength and muscle mass development.
The question you need to ask is what are the muscles you want to target, and whether you’re focusing on sport-specificity or injury rehab.

🔸 Which one to use?

➡️ Use back squats if you want to emphasize your quads and glutes. Besides hypertrophy, due to requiring more load, the regular squat can also help develop overall lower body strength.

➡️ Use box squats if you want to emphasize your posterior chain (glutes, hamstrings, lumbar muscles). Ideally, continue regular squatting, and add the box squat as an accessory exercise.
You should also use this variation if you have an injury that is aggravated when you squat below parallel (the box will stop you from going beyond the depth that you’d like and give you more confidence).

Use both! Box squats are a great compound exercise to include on your posterior day. While back squats can be used on quads or glutes day. Remember, box squats have limited quad emphasis, use in addition to other quads exercises.

⁉️ Which one do you have on your training program? Aswer below 🙂

➡️ Here at 360 we design a program tailored for your needs. Link in bio for 1:1 consultancy.

26/01/2024

Health & Fitness goes beyond shape, way beyond. Our physical and mental health should always be a priority. Poor diet and bad life habits can lead to high risk conditions, such as high blood pressure and cholesterol. If you find yourself dealing with any of these, here is how you can reduce or avoid any issues or risks:

🔸 Reduce sodium (processed meats, canned/powder soups, packaged snacks, frozen meals, commercially prepared pizza, sauces and condiments, canned vegs and beans, some cheeses and some breads). Aim for less than 2,300 mg of sodium per day, or even better, 1,500 mg if possible.
🔸 Increase potassium: having a potassium-rich diet is great for people who are looking to lose the weight gained because of medication. Potassium flushes out sodium and is also linked to other health benefits. Not only reduced blood pressure but also protection against stroke, and osteoporosis prevention.
🔸 Increase other electrolytes, such as calcium and magnesium (they can be found on leafy green vegetables, avocado, sweet potato, bananas, dairy (low fat), nuts and seeds, beans and lentils, oats or supplements).
🔸 Eat fruits and vegetables
🔸 Eat whole grains
🔸 Eat lean proteins (poultry, fish, beans, lentils, and legumes, limit red meat consumption)
🔸 Limit dairy: prefer low fat or fat free (skimmed) milk, yogurt and cheese
🔸 Consume healthy fats: nuts, seeds, olive oil, avocado, legumes, salmon, omega 3 (from fish or supplement). Eat with moderation.
🔸 Absolutely avoid saturate fats or trans fats (butter, margarine, processed foods, baked goods, cakes, cookies, biscuits made with hydrogenated oils, red meat, sauces like salad sauces, burger sauces, etc.)
🔸 Absolutely avoid sweets and added sugars
🔸 No smoke
🔸 No excess of alcohol

Remember that, although some cases require medication and professional follow up, is the healthy habits that will treat the problem from the source.

➡️ Please tag someone you love that could use this information!