The Fitness Programme

Do I need a gym to use The Food Medic training programmes?

Most of our programmes are intended to be used in gym environment or a very well-equipped home gym. Our at-home programme is based on bodyweight exercises, so can be done at home with or without equipment.

Who is the hero programme for?

Our hero programme is our main lifting programme and is suitable for those with an intermediate or high level of experience in the gym. To make the most of this programme (and reap the biggest strength & fitness gains), we ask that you commit to the 3 programmed sessions per week. The focus of this programme is to get stronger, and fitter and increase lean muscle mass.

Who is the beginner programme for?

This programme is designed for those who are new to lifting weights and need some guidance on how to get started. We recommended working through the beginner programme before progressing to more advanced programmes.

Where can I find a movement demonstration for the programmed exercises?

Each exercise is linked to a video demonstration.

How do I know what weights I should be lifting?

The programming provides RPE [rate of perceived exertion] guidance on how hard an exercise should feel when loaded correctly for the programmed sets, reps and tempo, on a scale of 1-10. The majority of the training in this programme will be at RPEs of between 8-9.5/10 RPE.

As a reference: 

10 RPE = Could not perform another rep or add weight. It was a maximal effort.

9.5 RPE = Could potentially have done 1 more rep, or added a little bit more weight

9 RPE = Could definitely have done 1 more rep, but no more.

8.5 RPE = Could definitely have done 1 more rep, potentially 2 more.

8 RPE = Could definitely have done 2 more pres, but no more.

Can I do these programmes during pregnancy?

Unfortunately, these programmes are not suitable if you are pregnant. Find out more about staying active during pregnancy here. Our goal is to expand our library in the future to cater for this.

Can I do these programmes if I’m newly post-natal?

Unfortunately, this programme is not suitable if you are newly post-natal. 

UK guidance recommends that after the 6-8 week postnatal check (depending on how you feel) more intense activities can gradually resume. However, when you do feel ready to step up the intensity of your activity, you should still start with low-impact, moderate-intensity activities such as walking, yoga, and bodyweight exercises. You can gradually progress to higher-impact and more vigorous activities, such as HIIT or running, after 3 months - in the absence of any signs or symptoms of the pelvic floor or abdominal wall dysfunction. If so, you should be fine to complete this programme.

Can I do these programmes if I’m injured, still rehabilitating an injury, or have a medical condition that could be worsened through exercise?

Unfortunately, this programme is not suitable for those with an injury or medical condition that could be made worse through exercise. If unsure, always speak to your medical provider before participating.

How do I know what lifting tempo to use for an exercise?

Each exercise has a prescribed 4-digit lifting tempo to guide you. 

Example tempo: 4-0-1-0. 

Digit 1 [4] is the eccentric portion or weight-lowering section of each rep.

Digit 2 [0] is the isometric portion that happens between the weight-lowering section of each rep and the weight-lifting section of each rep.

Digit 3 [1] is the weight-lifting section of every rep. This is the hard bit of every rep where you have to lift the weight up.

Digit 4 [0] is another isometric portion that happens between the weight-lifting section of each rep and the weight-lowering section of each rep.

Do I need to rest as long as prescribed on the programmes?

Yes, the rest periods on the programme are designed to ensure you have adequate rest between sets to achieve the desired training response required to see the expected results.