Get Paid £50 Again…and Again…and Again!

Simply refer someone to one of our instructor courses & get paid £50 every time!

Even if you’re NOT INTERESTED in becoming an Instructor there’s is another chance to make money from Street Fit and not just a few quid some serious cash!

Contacts Are Key!

If you are looking to fast track and increase the amount you earn contacts are key in the dance fitness industry.

Street dance fitness is all about knowing who to target and where the good leads are. Knowing people who work or own a gym, dance studio’s or are perhaps in the industry will give you the leverage to make sure you ultimately are pitching to the right audience, ultimately making more money.

The world is yours…

Let’s say you have no industry experience of any kind, is that going to stop you making money with Street Fit? The answer is no, you just have to be a naturally a sociable person, who has a love or interest in dance or fitness, confidence is beneficial in giving you a good solid foundation to be a successful Street Fit Agent.

You could be a great sales person or have a strong knowledge of marketing. One of our current agents has no Dance or Fitness contacts they simply have over 5,000 friends on facebook who they target for our instructor courses.

You may have a huge following on twitter or a social media presence that you could target, how difficult is it to tell your friends about something and make money from it?

No business set up costs or running costs

It’s so simple and there is nothing to lose why would you not just spread the word?

You put the hours in and you reap the rewards. Start talking to people; you earn commission on the course fees of anyone who takes a place on a Street Fit Instructor Training Course.

As long as they REMEMBER to quote your name, your recruits will also benefit from a reduced course fee. Everyone’s a winner.

So what are you waiting for?

We want hungry individuals who share our passion for street dance fitness and Street Fit, if you are interested and excited about potentially making lots of money or simply adding to your current income then jump on board we want you to become part of the Street Fit family!

New Street Dance Fitness® Training Dates – Book Early!!

Rotherham – 29th July
London – 19th August
Southampton – 11th August
London – 4th September
Bristol – 29th September
London – 14th Oct
Birmingham – 27th Oct
London – 17th Nov
Glasgow – 25th Nov
London – 8th Dec

Book Online – http://streetfit.tv/become-an-instructor
Course Info – http://streetfit.tv/become-an-instructor/course-info
Email – hello@streetfit.tv
Phone – 0800 689 9909 option 1

Five Top Ways to Keep Class Numbers High

If you’re finding it a struggle to recruit new members or to retain the ones you have, then it’s best to act sooner rather than later. Don’t overreact: class attendance does naturally vary throughout the year, with outdoor sports often tempting people away during the summer months (one positive spin on this year’s poor weather!), but if the numbers are giving you cause for concern, here are five strategies that are worthy of your consideration.

1.       Ring in the Changes

When was the last time you changed your choreography or your workout CD? If it’s over two months ago, your class could be getting bored of repeating the same moves. You should be able to tell whether your members are stimulated by your routine simply by watching their body language, but if you’re unsure just ask them if they fancy a change.

Street Fit members receive regularly updated choreography and music, so if you’re struggling for inspiration and you are not yet a member, give it some serious thought. Remember, one extra member in one of your weekly sessions will, in most cases, cover the fees.

Once or twice a year, it is a good idea to plan a special event or activity (e.g. booking an accomplished troupe or bringing in a well-known instructor). Make sure you publicise it well ahead of time to create a buzz.

2.       Be Seen in Your Community

Have you been promoting yourself enough? If you are a Street Fit instructor, you have access to all the high quality videos and our eye-catching logo for use in your advertising, so make sure you’re visible by distributing flyers, putting up posters and posting online content.

Understand your local area. Are you competing with other popular classes or activities? How are other fitness professionals promoting themselves?

Be strategic and creative in your advertising and public relations work. A local street dance instructor recently ran a free session for attendees of a local charity football match. Lots of people, young and old alike came on to the pitch and had great fun learning the moves while lots more watched from the stands. Find out what events are going on in your area and get involved.

3.       Ask for Referrals

There’s nothing wrong with asking for a bit of help, so request that your current members bring a friend with them next time. Perhaps you could add an incentive by giving every member a free/discounted session or a cash sum for every new recruit. Invite other fitness instructors to come to a session for free workout; if they like it, they might spread the word.

4.       Use Feedback Forms

If you’re losing members, and are really stumped as to the reason, think about setting up a feedback system (e.g. a feedback form or box). If you make the forms confidential, you are more likely to get honest comments, although there is always the risk of some less than constructive criticism.

You may find that a small tweak is all that is required to increase attendance; perhaps you need to move a class forward or backwards by half an hour to make transport easier. However, it is possible that you might discover a more fundamental problem. Perhaps your class find it difficult to connect with you as a person. The good news is that once any issue is clarified it can be worked upon, so don’t give up!

5.       Be Smart with Social Media

Love it or hate it, social media is a cheap and valuable tool for promoting your dance fitness business, so make an effort to get acquainted with it. A Facebook group is one way of keeping members connected with one another while also providing an efficient way to post news, updates and offers; YouTube is ideal for posting videos of your workouts (remember to get permission before filming class members) while Tumblr or WordPress will allow you to set up a regular blog. Most social media platforms are free and user friendly, so there’s nothing to lose – even for the hardened technophobe.

Web – http://streetfit.tv/become-instructor
FAQ – http://streetfit.tv/learning-zone/faqs
Email – hello@streetfit.tv
Phone – 0800 689 9909 option 1

Freestyle or Pre-choreographed; What’s Best for You?

Whether you’re a dance instructor yourself or just looking to find the best classes in terms of quality and fun, you may be torn between going down the freestyle or pre-choreographed route. Today, we look at the pros and cons of both approaches and, as always, we invite you to weigh into the debate over on our Facebook page.

Freestyle: Creativity and Control

In many ways, freestyle epitomises the hip-hop spirit. After all, isn’t street dance supposed to be about spontaneity, invention and a disregard for the rules? Doesn’t the idea of choreographed street dance seem a little bit of a contradiction in terms – like organised anarchy?

A freestyle instructor doesn’t know exactly what their class is going to be like until they get there. They may rehearse a few basic moves, but apart from that, they will tailor their routine to their class members, both in terms of their training needs and the energy and mood of the day. Good freestyle dance instructors emphasise the responsiveness of their classes. If they pick up on something that their members need work on they can ‘turn on a dime’ (as the Americans say), and react to that need.

Freestyle instructors tend to be experienced and self-taught. The confidence and ability to assume creative control of a dance class can only come after putting in hours upon hours of work.

The risk, from a student’s point of view, is that the freestyle class you attend will turn out to be run by someone who enjoys the freedom and artistic control but hasn’t actually got the skills and experience to pull it off. It’s one thing to disregard rules of form, but what about technique? Poor technique can lead to injury and a poor freestyle class can do more harm than good. Even if your dance instructor has flawless technique and impeccable style that’s no guarantee they have the charisma or teaching ability to pass that gift on to you.

Sadly, this is one reason why freelance classes are treated suspiciously by clubs and customers alike and can be difficult to promote. In fact, quality control is one reason behind the meteoric rise of pre-choreographed dance packages.

Pre-Choreographed:

The impetus behind the creation of many of the dance fitness systems on the market was the demand for classes that could be trusted and provided a sense of community. Customers knew that if they joined a club in Aberdeen they would be getting the same product as they would be getting in a club in Bristol. What was lost in spontaneity and responsiveness was gained in quality and consistency.

Dance fitness packages also tap into the human need for connection, enabling dancers all over the country – and indeed the world – to network and share their experiences.

From an Instructor’s point of view, here was an opportunity to quickly enter the dance fitness market at a competitive level, without needing to establish their individual credentials to every club or dance studio they approached. With their choreography done for them, they no longer had to invest time in creating something unique. As soon as they had mastered the routines, they could concentrate on the performance aspects of their craft – teaching delivery and creating a fun and lively atmosphere.

A Third Way

We believe Street Fit® strikes just the right balance between the consumer appeal and consistency of a pre-choreographed dance package, and the artistic control and innovation of freestyle dance. Members of a Street Fit® class know they can expect a high standard of tuition, safely delivered with an emphasis on correct technique. On the other hand, they also know that each instructor will be different and will add his or her own twist to the basic model, keeping things fresh and alive.

Those who are looking to become dance instructors know that they neither have to attend months or years of training in specific routines nor painstakingly grind their way to a decent lifestyle in the face of public scepticism. At the end of our one-day Instructors’ Course, you will be required to demonstrate to us that you can safely and effectively teach a Hip Hop Workout®. After receiving your certification you can benefit from the credibility of the Street Fit® name, while using your initial classes as a springboard to creating a unique class that has all the benefits of freestyle hip-hop dance.

Web – http://streetfit.tv/become-an-instructor/
FAQ – http://streetfit.tv/become-instructor/instructor-faqs/
Email – hello@streetfit.tv
Phone – 0800 689 9909 option 1

5 Ways to an Injury-Free Workout

Picking up an injury is one of the most frustrating things that can happen to a fitness enthusiast, and if you happen to be a fitness industry professional, it can even impact on your earning potential. Although injury seems to be something of an occupational hazard, especially in a high-impact activity like street dance, there are plenty of steps you can take to decrease the risk of getting crocked:

1.       Start off on the Right Foot

Although moderate exercise is safe for most people, it may be advisable to see your GP for a health screening prior to taking up intense or high-impact exercise.  If you have a pre-existing health condition (e.g. heart disease, diabetes, asthma, etc.) or injury, you should always check with your doctor before making any significant changes in your activity levels.

Building a strong foundation from the start will protect you from injuries, so build up your general cardiovascular fitness and muscle strength (especially the core muscles), before moving on to more demanding sports or workouts.

2.       Know Yourself

Your body is unique – and that includes its weak points. If you are recovering from an injury, you need to give the affected part time to fully heal. This might be frustrating in the short term, but doing too much too soon will almost certainly send you back to square one. If you are carrying a knee injury, for example, it is unwise to use a treadmill; replacing running with swimming is one way you could get your cv exercise in while taking the pressure off your knee.

Gender differences seem to play a part in the types of injury you are likely to suffer from. For example, ACL injuries are more common in women than men. Although it has been demonstrated that women have a more lax knee joint than men, the reasons for this are not fully understood. Some people claim the actions of hormones, particularly oestrogen, are to blame, although evidence for this is inconsistent.

A day or two after resistance training, you will experience delayed-onset muscle pain (DOMS). This is a symptom of the microscopic damage incurred during weight training. To give the muscles a chance to heal properly, try working different muscle groups on alternate days.

3.       Warm-up Properly

All Street Fit® Instructors are made well aware of the importance of warming up prior to a Hip Hop Workout®, but whether you’re playing for a soccer team or lifting weights, working with cold muscles will put you at risk of injury.

4.       Use your Trainer

A good instructor/trainer should always be watching for correct technique, but the demands of large classes can sometimes mean errors are missed. If you feel you aren’t performing the moves or skills correctly, make sure you ask for advice. Consider the merits of a private instructor; they may be expensive, but they will assess your capabilities and introduce a tailor-made workout for you. Even a few sessions could set you on the right track.

5.       Eat Well

When exercising, especially if they’re trying to lose weight, some people reduce their calorific intake too drastically. Remember that your muscles use lots of fuel, so stock up on carbohydrates before your workout for a slow-release supply of energy. Lack of energy leads to poor focus and stamina, both of which can increase the likelihood of picking up injuries. You should also keep yourself well hydrated to replace water lost through sweating.

Disclaimer: This blog post is for information only and does not constitute expert health advice. For expert advice, consult with your GP or trusted healthcare expert.

Web – http://streetfit.tv/become-instructor
FAQ – http://streetfit.tv/learning-zone/faqs/
Email – hello@streetfit.tv
Phone – 0800 689 9909 option 1

Are You Feeling Run Down?

We all feel run down sometimes, but if you constantly find yourself getting ill, catching every bug that’s going round, it could be a sign that your immune system has been compromised. Your body’s immune system is an incredible multi-layered set of processes which work together to identify and eliminate disease-causing agents such as bacteria, viruses and other harmful micro-organisms.

Once a harmful organism breaches the skin, the body’s first line of defence, it faces an onslaught from a cocktail of chemicals and biological agents. Nevertheless, lifestyle factors can impair your body’s ability to defend itself, leaving you vulnerable to illness.

Keep on Moving

Exercise is particularly beneficial for your immune system for a number of reasons. First, exercising increases the circulation of blood through the body. White blood cells (leukocytes), of which there are five types, are pivotal in the fight against harmful agents, so the quicker they arrive at a site of infection, the better chance you have of fighting it off. The process of eliminating accumulated toxins from the body is also quickened during exercise.

Of course, aerobic exercise, like Street Fit®, is also central to any weight loss programme and if you’re struggling with obesity your ability to reproduce white blood cells and to trigger the inflammation process will both be impaired. Inflammation is a key process in healing, dilating the blood vessels to speed up the arrival of white blood cells, while attacking infective agents with anti-viral chemicals, etc.

Exercise also elevates mood and helps you to sleep; low mood and chronic lack of sleep have both been linked with a low T-cell count (T-cells are a type of white blood cell matured in the thymus), although exactly how optimism and sleep can boost the immune system is not yet known.

Manage your Stress

Stress is thought to play a part in ninety per cent of all illnesses. Although recent studies by the Stanford Institute have demonstrated that short bursts of stress act as a boost to the immune system, chronic stress, with associated high levels of cortisol, are known to suppress prostaglandins, an important ‘messenger molecule’, similar to a hormone. Prostaglandins have a diverse range of functions, including controlling inflammation and regulating the blood.

In addition, the high levels of stress associated with pessimistic thoughts is one possible reason for the link between low mood and low T-cell count; so try to relax and look on the bright side of life!

Stay Hydrated

When you are dehydrated, toxins accumulate in the body, putting you at greater risk of illness. Dehydration can also keep you awake at night, affecting your immune system. Although you don’t need to cut out tea, coffee and alcohol completely, remember that these drinks ultimately dehydrate your body, as well as introducing toxins of their own. Sugary drinks also cause problems, since every 100g of sugar has been shown to delay white cell production by five hours. Therefore, ensure that a large amount of your fluid intake consists of plain, old-fashioned water.

Sun, Smoke and Medication

Other lifestyle factors that can impact on your immune system are excessive exposure to the sun, smoking and improper use of antibiotic medication.

A sun tan was never your body’s way to make you look attractive. The pigment melanin is its way of absorbing harmful UV radiation before it can damage your cells. Any damage caused by the sun’s rays requires fixing, and that takes vital resources away from your immune system.

Smoking cigarettes introduces over 400 toxins directly into your body, while taking antibiotics inappropriately (e.g. when they are not needed or not completing the course) can lead to the creation of resistant ‘superbugs’.

If you do follow a healthy lifestyle, yet still suffer from constant illness you may want to talk to your GP. There are various diseases that cause immunological deficiency as well as autoimmune diseases (where your body uses its immune system against its own cells).

Disclaimer: This blog post is for information only and does not constitute expert health advice. For expert advice, consult with your GP or trusted healthcare expert.

Web – http://streetfit.tv/become-instructor
FAQ – http://streetfit.tv/learning-zone/faqs/
Email – hello@streetfit.tv
Phone – 0800 689 9909 option 1

Six Ways to Supercharge your Fat Burn

How do you go about losing weight? Most of us get the basic idea that we need to consume fewer calories than the body burns (called creating a calorific deficit), so we start cutting down on fatty foods and doing more exercise. But did you realise that with a few strategic lifestyle changes you can help your body help itself? Follow the six steps below, and watch that fat just melt away!

Step 1: Fight Fat with Fibre and Protein

The rate at which we burn calories each day is affected by our Basal Metabolic Rate (BMR). That is what people are referring to when they talk about having a slow or fast metabolism. What is less widely known is that we can affect our BMR by the foods that we eat.

All foods require energy to digest and assimilate, and this is known as its thermal effect (TE). Your body needs to work hard to digest fibre (which has zero calories and fills you up as well), causing an increase in your BMR. Vegetables, fruit and whole grains are good sources of fibre, but don’t go overboard: too much fibre can cause unpleasant bowel complaints.

In terms of food groups, protein has the greatest thermal effect, with 25 to 30 per cent of the energy it contains being used in digestion and assimilation. Lean meat is particularly useful for raising your BMR.

Step 2: Spice up your Diet

Adding certain spices such as cayenne pepper, horseradish and mustard to dishes raises the temperature of the body. As it works to restore equilibrium, your BMR is temporarily boosted. Once again, don’t go to extremes: too much spicy food can cause heartburn and other stomach complaints.

Step 3: Get your Vital Vitamins

There are fourteen vitamins that your body needs in order to work properly: (A,C,D,E,K,Bp,B1,B2,B3,B5,B6,B7,B9,B12). One of the effects of not taking in your recommended daily allowance (RDA) of these vitamins is a reduction in BMR, and alcohol can also deplete vitamin stores. Just make sure that you don’t overdose on vitamins. Some (e.g. Vitamin A), can be very dangerous in large quantities.

Step 4: Top up your Fluids

Becoming dehydrated will also slow down your basal metabolic rate, since your body needs water to carry out many of its activities. Although alcohol and caffeine increase your BMR, they also have a drying effect, so make sure that you top up with water throughout the day. Keeping a water bottle with you is a good habit to get into, as it will prompt you to refill often. Always remember to have a drink with you while exercising.

Step 5: Get Street Fit®

With the right fuel inside you, and a hydrated, vitamin-rich body to work with, it’s time to workout. Cardiovascular exercise, like high-intensity dance fitness will send your BMR soaring. Even better, the body’s recovery phase also requires plenty of work. As you’re sitting, watching TV the following day, the body will be in its EPOC (Excess Post-Oxygen Consumption) phase, most commonly referred to as ‘the afterburn effect’.

Step 6: Add Some Resistance

To really shift fat, your CV exercise should be complemented by an element of weight training (resistance training or toning). When you start weight training, you might find yourself getting heavier at first, since muscle weighs more than fat. However, muscle is an energy-burning machine, while fat is…well, fat. Once you’ve increased your muscle bulk, you can burn more calories per pound as your BMR soars by 15 per cent. To put that into context, if you used to burn 2000 calories a day, you will now burn 2,300!

Disclaimer: This blog post is for information only and does not constitute expert dietary advice. For expert advice, consult with your GP or trusted healthcare expert.

Web – http://streetfit.tv/become-instructor
FAQ – http://streetfit.tv//learning-zone/faqs/
Email – hello@streetfit.tv
Phone – 0800 689 9909 option 1

The 4-Step Health Check

If you’re concerned about your health, or if you just want to make sure everything is in good working order, here are four quick checks that you can employ. The first two can even be carried out straight away, using equipment most of us will have in the home.

Step 1: Check your BMI

Why is this important?

Your Body Mass Index is calculated from your weight and height. A high BMI puts you at risk of weight-related illnesses such as heart disease and diabetes.

Equipment needed:

Bathroom scales, tape measure or long ruler, calculator.

How to do it:

You can calculate your BMI using either metric (kilograms and metres) or imperial (pounds and inches) measurements. First, measure your height and square it (i.e. multiply by itself); remember there are twelve inches to a foot. Next, weigh yourself and divide your weight by your squared height. If you are using pounds and inches, you need to then multiply by 703 for your BMI.

Here is mine, as an example:

Imperial Height = 5 feet 10 inches (70 inches); weight=10 stone 7 pounds (147 pounds)

BMI = 147/ (70 x 70) x 703 = 21.1

Or

Metric Height = 1.77m; weight = 66.67kg

BMI = 66.67/ (1.77 x 1.77) = 21.3

A BMI of below 18.5 is considered underweight, while 25-30 is overweight and over 30 is obese. However, since BMI can’t discriminate between the masses of fat, bone and muscle it can be an unreliable measure for some types of people, particularly children, breastfeeding mothers and the elderly. Even muscular athletes with little fat can trigger a BMI score of over 25.

Step 2: Check your waist-to-hip ratio

Why is this important?

A large waist-to-hip ratio is one of the characteristics of people at risk of Type 2 diabetes.

Equipment needed:

Tape measure, calculator.

How to do it:

Using your tape, measure your girth between the lowest point of your waist and your hips. Next, measure your girth around the widest part of your hips.

Divide the first number by the second for your hip/weight ratio. If your waist is smaller than your hips, the ratio will be less than 1. For women, a reading of below 0.8 is desired, while 1.0 or below is a healthy ratio for men.

Step 3: Check your blood pressure

Why is this important?

Hypertension (high blood pressure) can damage the heart, brain and kidneys but can be asymptomatic – hence it’s name, ‘the silent killer’. Hypotension (low blood pressure) causes dizziness and fainting, and can also lead to organ damage.

Equipment needed:

Sphygmomanometer (or blood pressure meter)

How to do it:

Follow the instructions on your meter carefully. Generally, you will need to fix the cuff to your upper arm and use the hand pump to inflate the cuff until the gauge reaches its maximum value; at this point the cuff has cut off your circulation (so don’t leave it inflated for too long!) Place the earpieces in and, while slowly releasing the valve, listen carefully until you hear the blood start to flow and note the reading on the gauge. Continue to listen until the sound of the blood flow stops, and note the second reading. The sound of the blood flow is very subtle and you may not pick it up straight away.

The first reading is your systolic blood pressure: the pressure immediately after the heart pumps. The second is your diastolic blood pressure: the pressure between beats. Both readings should be in the normal range for optimal health (systolic: 90 to 140; diastolic: 60 to 90).

Step 4: Check your cholesterol

Why is this important?

Most heart disease occurs in patients with high cholesterol.

Equipment needed:

Blood testing apparatus (carried out by a qualified health professional)

How to do it:

This can only be done by a qualified health professional, who will need to take a blood sample. Ideally, the amount of cholesterol in the blood should be less than 5 mmol/litre.

Disclaimer: This blog post is for information only and does not constitute expert advice. For expert exercise advice, consult with your GP or trusted healthcare expert.

Web – http://streetfit.tv/become-instructor
FAQ – http://streetfit.tv/learning-zone/faqs/
Email – hello@streetfit.tv
Phone – 0800 689 9909 option 1

Figuring out Your Fat Content

When it comes to working out your body weight, many of us use the BMI (Body Mass Index) rating as a guide; this uses the square of our height to determine our ideal body weight. The BMI is widely known to be flawed for various reasons: frame size is not taken into account, body composition is ignored (how much stored fat as opposed to lean muscle) and the boundaries between descriptive categories (e.g. underweight, overweight, obese, etc.) are arbitrary decisions.

Body composition is really important if you’re working out, because you could be turning all of that stored fat into lean, healthy muscle, yet your bathroom scales – and your BMI – will remain stubbornly static.

Fortunately, there are several ways in which your body fat percentage can be either estimated or measured. For example there is bioelectrical impedance analysis, near infra-red interactance and, of course, the trusty tape measure and mirror.

Two of the most popular methods for determining body-fat content are hydrostatic weighing and the use of body-fat callipers.

Hydrostatic Weighing

One of the most accurate ways to determine how much of your mass is fat is to undergo hydrostatic weighing. This works on Archimedes’ Principle of displacement and gives a reading which should be accurate to within 4 per cent. First, you will be dry-weighed, and then you will be weighed underwater using specially designed apparatus. The figures will be entered into an equation which takes into account factors such as the amount of air stored in the body.  Since the density of adipose tissue (stored fat) and lean muscle are fixed and known, the percentage of each can be derived.

Body-Fat Callipers

If tracking down a handy hydrostatic tank is a bit inconvenient, a set of body-fat callipers are an adequate alternative. Your measurements can either be converted into a rough estimate of body-fat percentage, or simply recorded and tracked.

The key to effective use of callipers is consistency. Aim to test the same body areas on the same side and at the same time of the day.  Repeat at least three times and take an average. The areas of the body that should be measured are the triceps, below the shoulder blade (sub scapular), supraspinale (side of the abdomen), front of the abdomen, thigh and calf.

To convert the measurements to body-fat percentage, men should multiply the sum by 0.1051 and add 2.585. If you are a woman, multiply the sum by 0.1545 and add 3.580.

How Much Fat is Healthy?

Fat is given a lot of bad press, but we need it for temperature regulation, hormone synthesis, organ protection and many other life-preserving functions. Your ideal body-fat composition depends upon your sex and age, with women needing more fat than men. Men should aim for the 9-19 per cent range, with women striving for 14-21 per cent (even up to 25 per cent for the over fifties).

Disclaimer: This blog post is for information only and does not constitute expert advice. For expert dietary advice, consult with your GP, dietician or trusted healthcare expert.

Web – http://streetfit.tv/become-an-instructor/
FAQ – http://streetfit.tv/become-instructor/instructor-faqs/
Email – hello@streetfit.tv
Phone – 0800 689 9909 option 1

Not Everyone Wants to Lose Weight!

In fact some people are looking for ways in which to bulk up and put on a bit of muscle. The technical term for people with a skinny build is ‘ectomorphs’. They generally have long, lean muscles and struggle to put on weight.

If you are, or someone you know is an ectomorph, then the solution is not to simply pile in more calories. Excessive fat will, as in anyone, build up and cause you health problems, as well as hiding any muscle gain you have achieved.

Ectomorphs looking for a beefier build need to pay attention to both what they eat and how they eat.

Balance is the Key

Eating a balanced diet is the cornerstone of healthy weigh gain for ectomorphs. The body needs protein to build muscle (about 2.5 to 3.5g per kg of bodyweight, depending on training intensity), so protein should make up 40 per cent of total intake.  Carbohydrates are needed to supply the energy for converting protein to muscle, and should also make up about 40 per cent of the diet. The hormone testosterone is important in muscle building, and a lack of fat in the diet will affect its synthesis. Therefore, fat needs to make up the other 20 per cent of a balanced diet. Eating five a day (or more) portions of fruit and veg will supply the body with fibre, which slows protein digestion and helps with the absorption of muscle-building amino acids.

Little and Often

Ectomorphs are advised to eat little and often since this will keep the body in fat-burning mode. This will help to define those steadily growing muscles. Some studies have shown that when you stop eating for long periods, your metabolism slows down, and you store more fat (as the body prepares for starvation). However, the amount of research in this area is too small to be conclusive at this stage.

Eating little and often is also advisable to keep blood sugar levels constant, reducing the risk of fatigue and keeping insulin levels steady. Fluctuations in insulin are linked to insulin resistance, which is associated with Type 2 diabetes.

Sleep it On

Finally, most of your muscle growth occurs during the recovery period when you are asleep. Human Growth Hormone (HGH) stars increasing when you are in deep sleep (usually 30-45 minutes after dozing off) so make sure you get enough kip. At least six hours of sleep is recommended, though individual differences apply.  If your friends accuse you of being lazy, just tell them it’s all part of your weight-training regime.

Disclaimer: This blog post is for information only and does not constitute expert advice. For expert dietary advice, consult with your GP, dietician or trusted healthcare expert.

Web – http://streetfit.tv/become-instructor
FAQ – http://streetfit.tv/learning-zone/faqs/
Email – hello@streetfit.tv
Phone – 0800 689 9909 option 1