To lose body fat, whilst maintaining any lean muscle one has is arguably the most common incentive for doing any kind of training.
Mountain climbers are an exercise for the obliques, bringing the knee to the opposite elbow whilst in a straight arm plank position.
Walking lunges included a 2 second pause at the bottom of each lunge and a safety squat bar was used to add 35kgs to the lunge. Functional Fitness Circuits varied weekly but consisted of mostly body weight training with some high intensity strength cardio.
Fluid Intake: 2 litres of water consumed per day excluding consumption required with exercise. Skipping is also completed at a relatively high intensity, meaning your body will actually preserve any lean muscle it has (and even promote muscle growth in some cases). Alongside functional fitness training and boxing, skipping provides the perfect environment for your body to become a fat burning furnace. Get Rid of Running, Walking and Cycling & Start Skipping, Boxing and Functional Fitness Training!Sam Smith, Owner and Head Coach at Rigs Fitness, Moseley, Birmingham dropped from 14% – 8% Body Fat in 10 Weeks without running, swimming, cycling or even walking! So it comes as no surprise that typing, ‘how to lose body fat?’ into Google gives you 62,100,000 results!


Exercises included: Bastardos, Burpees, Pull Ups, Press Ups, Dips, Tyre Flipping, Sledge Hammers, Battle Ropes, Prowler Work, Ladder Drills, and Boxing Training (Pad Work, Core Isometric Holds, Back Work, Jump Work). 500ml of water was consumer 1 hour before training and up to 250ml every 15 minutes during training.
Macro nutrient ratios were roughly 35% Protein 30% Fats and 45% Carbohydrate however Sam did not stick rigidly to this. Daily kcal intakes were worked out prior to each week meaning a weekly calorie total was known. Skipping is a full body exercise, it doesn’t isolate a movement and there are so many variations to keep it interesting.
The more lean muscle you have on your body, the more calories you will burn and more importantly, the vast majority of these calories will come from stored body fat meaning you’ll lose body fat fast. Get rid of you hour long runs, walks, and rides and start Skipping, Hammering and, Punching if you want to get in serious shape quickly and lose body fat fast. Most of these results however will promise to give you the magic answer on how to lose body fat without actually providing you with any proof or evidence of it working.
If a daily intake was exceeded by 1000kcal then this would be made up over the next 6 days.


You do not stagnate with your skipping training, you don’t get bored with your skipping training, and this is of massive importance when choosing the best exercise for you to lose body fat. When it comes to fitness, the proof is in the pudding, and that’s exactly what we have with Sam. When exercise intensity felt particularly high, 30-60g of carbohydrate was consumed during.
Sam is qualified in sports nutrition and has a degree in Sports Science and Physiology, he designed the workout and nutrition programs so if you have any questions for him… Get In Touch! Sam lost 6% of his body fat whilst increasing his Bicep, Chest, and Thigh measurements in 10 weeks through hard work and a good diet.
Following exercise 300-700mg of sodium (from a fluid replacement sachet) was consumed for each litre of water consumed.



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