Blast That Body Fat and Reclaim Your Six Pack

Nature is amazing. When we start accumulating extra reserves of fat, evolution ensures that we store it in a place that maintains our centre of gravity, enabling us to continue to move around freely. For men especially, that means an increase in belly fat.

This is great, until we realise that the rippling abdominals we used to be so proud of are now hidden beneath a layer of blubber.

If this is your situation at the moment, don’t despair. Using a three-pronged attack, it is possible to blast that body fat and reclaim your six-pack.

The Street Fit® Workout: healthy to the core

It may seem common sense that if your issue is with the stomach, then this is the area you need to work on. This is true in terms of building abdominal muscle mass, but if you’re carrying too much fat then that is a whole body problem that requires a whole body solution.

To burn fat, you need cv exercise to raise your heart rate. The Street Fit® Workout is ideal for this purpose. Don’t despair if your efforts are slow to bear fruit; your body will tend to use fat from other areas of the body before chipping at the belly fat, so persevere and, before long, the inches should start dropping off.

The Street Fit® Workout has a core exercise section (demonstrated by Nathalie in our Core Teaser video) which includes rippling the body back and leg-kicks. This will strengthen your abdominal muscles, ensuring that your six-pack will emerge from your receding belly – just like an island rising from the sea as the tide goes out.

Ramp up your Resistance Work

In addition to your cardio work, make sure you start adding some resistance training to bulk up your abdominals. Not only will that increase your muscle definition (toning), the extra presence of heavy, energy-consuming muscle increases your metabolism, making your cv exercise even more productive.

Start with three sets of 10 crunches, sit-ups and leg lifts. When doing crunches, ensure that your hands are either in front of you or on the side of your head, never behind. You should start exhaling on the lift, pause at the top and release the rest of your air. There is no need to lift your back off the floor with crunches.

Sit-ups should be performed with arms folded on your chest and your feet restrained (by a partner or wedged under a bar).

Leg-lifts can be done from the floor and you should try raising them to 90 degrees. Alternatively, they can be done when hanging from a bar.

When these exercises become comfortable, add weights or other challenges (e.g. exercising on an inclined slope, increasing repetitions, etc.)

Fine-tune your Food

Finally, tweaking your diet can have profound effects on your success. Eating a sufficient breakfast will reduce the need to have a large lunch, which can make you drowsy and inactive in the afternoon. Likewise, a large dinner can cause weight gain if you have finished working for the day and just want to relax. Space snacks out throughout the day to keep your metabolism ticking over and make sure you eat enough lean protein – after all, you don’t want your body to start using your hard-won six-pack as fuel. Substituting refined grains for whole grains has also been shown to help reduce belly fat.

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So How Much Weight Can I Lose?

Stronger bones, improved posture, better mental health, enhanced cv fitness…the list of street dance benefits goes on. But for many people, the big attraction of workouts like Street Fit® is the promise of shedding weight. In this post we’re going to focus on weight loss: how many calories you can burn, how many pounds you can lose and why fast-paced dancing is the best way (in our opinion) to achieve your weight loss goals.

Burning Calories: the Numbers

Researching the calorie-burning potential of dancing can leave you with all sorts of figures. Depending on the source you visited, you might come back with anything from 150 to 650 calories an hour; why the big difference?

For a start, some statistics will differentiate between recreational dancing and dance fitness, whereas others will lump them in together. Needless to say, light ballroom dancing isn’t a patch on Street Fit® in the weight loss stakes, so you can safely raise your calorie-burn expectations to at least 250 calories per hour. In fact, the constant working out of the heavy lower-body muscles pushes Street Fit® well into the high-intensity aerobic workout category.

The next major determining factor to consider is your current weight, which makes a huge difference in the number of calories burned in an hour. Looking at the statistics on, a person weighing 130 pounds and participating in high-impact aerobics will lose an average of 413 calories an hour, whereas a person weighing 50 pounds more will be burning 572 calories an hour.

This too is only part of the picture, since there are other factors that cause these figures to vary per person, including:

  • Gender (men burn more calories than women of the same size – sorry girls)
  • Age (younger people tend to burn calories faster)
  • Cardio-vascular fitness (will improve the more you workout, improving your fat burn)
  • Lean muscle mass (more muscle means more calorie-burn, hence the gender difference; this also will increase in time as you build more muscle)

From Calories to Pounds

Once you’ve found out how many calories you will be burning in a session, you will still need to convert that into weight loss. To help you work this out, you will need to be metabolising 3,500 calories a week more than you are taking in to lose one pound of weight. If you do decide to cut down on calorific intake though, you need to be sensible and ensure you are still getting a nutritionally balanced diet.

The Icing on the Cake

The great thing about Street Fit® dance is that weight loss comes with a special added bonus – muscle definition. At the same time as you are burning off those pounds, you will be building muscle mass in all those areas that will make you the envy of your colleagues and friends. Unlike the artificial bulk that results from heavy resistance training, the ultimate Hip Hop Workout® will leave you looking naturally toned and in great shape.

StreetFit® is one of the few CPD, REPs Certified workouts around. Awarded the highest grade, level 4 for a full body active workout.

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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.

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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 –
Email –
Phone – 0800 689 9909 option 1

Street Fit® – A to Z

A is for Abs: Beef up your six-pack with the Street Fit core workout.
See our teaser!

B is for B-boy or B-girl: Learn those stylish hip-hop moves!

C is for Cardio: Watch the weight fall off with the Street Fit® cardio workout.
See our teaser!

D is for Diva: Bring out your inner hip-hop queen!

E is for Earnings: We’ll help you increase yours.

F is for Facebook: Like us at

G is for Glutes: Firm ‘em up with the Street Fit® lower body workout.
See our teaser!

H is for Hip Hop Workout®: Another first from Street Fit®

I is for Impress: Be the star of the dance floor

J is for John Scott: He’s Street Fit®

K is for Kick-Start: That’s what a Street Fit® Licence will do for your career!

L is for License: To get yours, book yourself onto one of our courses today!

M is for Membership: See what extra benefits you can get for just £12.50 a month or £80 for the year at

N is for Nathalie: She’s Street Fit®

O is for Opportunity: You really shouldn’t let them pass you by.

P is for Pecs: Help them stand out with the Street Fit® upper body workout.
See our teaser!

Q is for Quick: Book your place fast to corner your share of the market!

R is for Run Your Own Classes

S is for Street Dance Fitness®: That’s ours too!

T is for Twitter: Follow us at!/streetfitTV

U is for You: It’s all about you!

V is for Vitality: Give yourself an energy boost – the healthy way!

W is for Warm Up: Never workout without one.
See our teaser!

X is for Exhilarating: Our Hip Hop Workout® will push you to the limit!

Y is for Youtube: See more cool vids at

Z is for…yeah, we’ve all heard!