Fitness Blog | Workout Routines | DC Fitness


You dont need to belong to a gym to get fit and healthy

People think that they need to join a gym to lose weight and get in shape but you don’t. You can start by making huge changes and seeing results from working out at home. Start by doing an activity that you enjoy, be it playing outside with your kids, playing a sport you enjoy, hill walking or whatever but the important thing is that you get out of breath and build up a sweat. I don’t believe that slow leisurely walk is the way to go if you are serious about losing weight. The human body was designed to walk, its over the last hundred years that we have just become lazy and now think walking is a good enough form of exercise to lose weight. It might have been a long time ago but now we have been eating all these processed foods and loads of sugar in our diets that we really need to get out of the comfort zone to see results.

How much time should you dedicate to exercise per week???

As I said, start by doing something fun or that you enjoy and then move onto a more structured plan, be it at your local gym or a workout plan that be done at home like my 14×14 workout series.
I understand that a lot of us have busy lives and use the excuse of not having enough time to workout but if you do the correct type of training, you can get away with as little 15 min a day. I believe that the frequency of your workouts is more important than the duration. This means that I would I would recommend doing four 15-30 min workouts at a higher intensity per week instead of only doing two 60 min low intensity workouts per week.

Personally, I think the HIIT type of the workouts are the best when it comes to burning fat, toning your body and improving your cardiovascular fitness. Don’t get me wrong, there is a huge place for steady state cardio workouts and your heavy weight training workouts too……I am looking at a workout concept that includes the most benefits’ and can help most people who want get fit and into shape fast….. The other huge benefit about these kind of workouts is that they don’t require much time. HIIT workouts fire up your fat burning engine, your metabolism, this the key to sustainable results. This means that you burn more calories both during your workout but more importantly up to 18 hours after your workout. This is because your body has to work hard to repay the oxygen debt in your system and restore itself to a normal state. This makes HIIT far more superior to steady sate cardio.
Keep in mind that HIIT training can be incorporated into almost types of exercise including walking, running, cycling, weight training or the most popular type world a circuit style training. HIIT training basically involves a short burst of maximal effort followed by a recovery period of either complete rest or low intensity exercise. The maximal effort time could vary from 20 – 45 sec and the rest period could vary from 5 – 20 sec, all depending on which ratio you are working at. An example could be 20/10 , 30/15 , 45/15 , 40 / 20 and then repeat the set or circuit a number of times.

To give to an idea of HIIT circuit style workout, why not try this little burner at home. No equipment needed and only 14 min needed. If you like it, sign up for my free 14×14 workout series where there are 14X14 min workouts and also a 7 day clean eating plan for FREE!!!

DC Fitness Recommended supplements for Fat Loss

DC Fitness Recommended supplements for Fat Loss!!!

Recommended supplements for Fat Loss …!!!

Supplements are not compulsory, but can play a huge role in helping you achieve your results faster. I believe in getting my nutrients and protein from food sources, but a lot of people choose to take supplements to fill any gaps they may have in their nutrition. The following are the recommended supplements (should you choose to take any).
• As a precaution, ensure you check with your GP before commencing supplement usage.
• Make sure you follow the instructions on the supplement packaging.
• Never take more than the recommended daily dosage of each supplement.

L Glutamine

This is naturally produced in your body, can become depleted through stress or training.
The benefits include helping your muscles recover, helps your digestive system and supports your immune system.
When to take: When you wake up in the morning and before bed

Fish Oil & Flaxseed Oil Tablets/Liquid

Excellent sources of omega 3. Essential for hormone function, assists with fat loss and muscle gain, mental health and digestion as well as overall health and wellbeing.
Take fish oils and flaxseeds together to get the most benefit.
When to take: Morning or night – whatever suits you best.


Great at helping your immune system stay strong, helps to improve your health and provides your body with any vitamins it may be deficient in.


CLA assists in the use of body fat as a source of energy, In addition, CLA appears to prevent the decrease in metabolic rate usually associated with a decrease in caloric consumption. The benefits of CLA for fat-loss are thus twofold, both assisting in the metabolism of stored body fat for fuel and preventing the metabolism from slowing down.

DC Fitness thoughts on low GI foods

Low glycemic (also known as Low GI) foods release glucose from digested carbohydrates into the bloodstream at a relatively slower rate than high GI foods.
The problem with eating food with a high glycemic index is that they cause our blood gl

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Key Facts for a Muscle Building Eating Plan

The 6 key facts for a muscle building eating plan.

Consider these 6 Key facts for a muscle building eating plan.Combine these points with a structured weight training program like the Hercules program for maximum results.

1. Lean Gains .
1. When we talk about lean gains we mean increasing musc

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DC Fitness Protein Balls

A quick & easy recipe for DC Fitness protein balls.

Ingredients to make 12 balls.
* Crushed hazelnuts, small handful

* Whey powder, 7 scoops

* Raw almonds, ground – 100g

* Coconut, ground – 100g

* Raw cacao, 15g

* Maple syrup

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The 5 Fat boosters to add to your diet to help you get results.
Add these 5 fat boosters to your diet to raise your metabolic rate and burn unwanted fat. Combining exercise with these fat boosters will fire up your metabolism into overdrive. This is what ultimately leads to sustainable FAT loss!!

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The 10 fat burning foods to include in your diet.
Most food can lead to an increase in your body fat %, but certain foods actually help burn fat. Some foods have minerals or vitamins that raise your metabolic rate and act as virtual fat burners. Sticking to the right whole foods will drastically reduce the fat profile of your body.

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My 3 steps to get fit and healthy this summer
1. Develop the right attitude.
Our mind is the strongest tool we have when it comes to succeeding in anything we set our sights on. I strongly believe in the “PMA” rule, the Positive Mental Attitude concept. If you attempt anything in life with the confidence you are going to

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Women who lift are sexy
Weight training for women offers a number of benefits including weight loss and fat burning, improving muscle tone as well as fighting osteoarthritis and osteoporosis.

Training with weights offers many benefits. First of all, because of its short and long term effects on metabolism, it can hel

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Exercise and Weight management

Why Exercise?
I just wanted to remind ourselves why exercise is the best drug we can get addicted to. Doing some form of exercise strengthens the heart which is the most important organ in your body. It is a muscle and a very important pump. By exercising you make it larger and a more efficient muscle. Even moderate activity can bo

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