FAQs

Take a look at the frequently asked questions I get at Double Zero Fitness and other helpful resources to assist you in your journey.

What is Intermintent Fasting?

This is an eateing pattern that cycles between periods of eating and periods of fasting (not eating). Rather then focusing on what you eat, intermittent fasting focuses on WHEN you eat. For example, I would aim to eat at 1000 hrs, 1300 hrs, 1700 hrs, and 2000 hrs. Then from 2100 hrs I wouldn't eat anything until 1000 hrs the next morning. I would still drink water, squash, tea etc. between these timings.

What is Calorie Banking?

This is a way to manage your total calorie intake over a period of time - usually a week - by intentionally eating fewer calories on some days so you can eat more on others, without exceeding your overall goal. For example, I would normally drop a meal for a few days leading up to a social event or eating out then this would give me enoguh calories 'in the bank' to spend on the day of that event.

What are Macros?

This is short for macronutrients and there are three main types of nutrients your body needs in large amounts to function properly and maintain a healthy lifestyle. The three main types are Protein, Carbohydrates and Fats. My diet consisted in 35% Protien, 45% Carbs, and 20% Fats = 100% in total.

What is Steady State Cardio?

This is a form of cardiovascular exercise where you maintain a consitent speed, intensity, and heart rate (50-70% MHR) over an extended period of time - typically 20 to 60 minutes or more. Examples include, jogging, cycling at a steady pace, or cross trainer at a moderate speed. I would normally do a 20 minute session after a wokout or on a rest day and do this 3 times over the week.

What is Refeeding?

This is a planned, temporary increase in calorie intake - more likely involving carbohydrates - after a period of calorie restriction or losing weight. This is designed to give your body a break from a sustained calorie deficit in order to support your metabolism, hormone balance, continued performance and psychological well-being. For example I was on 2041kcal for 5 weeks and on week 6 I had 2515kcal 2 days a week.

How long until I see results?

This will vary from person to person, depending on your body type, matabolism, and how well you stick to the program. However, if you are consistent, you are likely to see noticeable changes from week 6. But be assured that from week 1 your physique will be changing! However, if you don't start you'll notice ZERO results.

Extra Helpful Material

Have a look below at FREE material you can use to help you during your 8 week transformation with us or just to browse for your own learning and journey!

Calories in Fruit

During your 8week transformation you will, at some point be hungry. This is normal and more likely to occur if you're looking to get lean or lose weight. In my experience fruit will be your best friend becasue they taste nice, you can take it to work with you and LOW in calories.

Comparing Different Proteins, Carbs and Fats

You might get frustrated eating the same proteins, carbs and fats all week and are then more likely to cave and eat off plan. Here I have compared each macro to help you choose BETTER alternatives!

Calculating your Calories

One of the very first things that will be done for you upon joining is calculating how much energy (calories) you would burn by doing absolutely NOTHING all day. Then how many calories you would need when exercising and finally how much you would need to subtract or add to lose weight or build muscle. Here is how it is done.

Training Splits

Dependant on your goal and availability you will be provided with a workout split to match your lifestyle. Whether its 3 days or 5 there will be one that's best for YOU. Here are some examples of training splits.

Push, Pull, Upper and Lower

These are terms that describe different workouts. Most training splits include these because it is recommended that you target each muscle TWICE in a week. Have a look at the examples here!

Progessive Overload and Rep Ranges

You will see this alot in workout plans as it allows you to record your progression. These are also determined by the type of workout you do and your overall aim. I'll explain this here.

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