I have put together some of the most frequently asked questions about the #CrockFit body transformation plans and I have answered them in this section. If you have any other questions other than the ones given here, then please feel free to get in touch with me.
What is the difference between the #GymFit, #SheFit and HomeFit plans? . . .
The #GymFit & #SheFit programmes are based in the gym using weights such as barbells, dumbbells and cables. The #GymFit plan is for men and the #SheFit is for women. Whereas, the HomeFit programme requires only your body, meaning you can perform the workouts anywhere but most commonly at home. #HomeFit is great for both men and women!
At what age can I do these #CrockFit plans? . . .
You can do any of the programmes at any age! However this all depends on you as an individual. The programme is designed to push you and make you work hard, so if you have any medical conditions, injuries or chronic illnesses etc then please consult a physician for their advice before you start, or ask me some questions.
If you are well, and it's safe to work your body by lifting weights or and getting out of breath then go for it! Age is just a number after all.
However minimum age, I would suggest wait until you are 16 years old before starting my gym based plans.
If you are either young, or older then I would recommend starting with my #HomeFit plans so you can gain strength with just your own bodyweight before added resistance. But again, this all depends on you as an individual.
Will I need to be an expert in exercise to start any of the programmes? . . .
No! These well designed programmes are suitable for beginners and well experienced fitness goers. You will need to learn new techniques and try new exercises but the exercises are simple and well explained. Within the programmes, included is a video exercise library for every single exercise, so this will really help you understand new exercises if you are a beginner.
How many times and how long for, will I need to train in the #GymFit plans? . . .
The #GymFit training sessions take about 1 hour. On average you’re required to train 4 sessions a week, however in week 8 it increase to 5/6 sessions to increase intensity and reach further results. The training schedule is purely a guide so if this seems too much for you then it is absolutely fine to erge some workouts together around your lifestyle.
How many times and how long for, will I need to train in the #SheFit? . . .
The #SheFit training sessions take about 45 minutes - 1 hour. You need to train in the gym 4 sessions a week, however this is purely a guide so if this seems too much then you can merge workouts together to fit your lifestyle.
How many times and how long for, will I need to train in the #HomeFit plans? . . .
The #HomeFit training sessions take 20-30 minutes, 5 training sessions a week.
Where can I do the #HomeFit workouts? . . .
You can perform these workouts anywhere! A small space at home, in the park or even at the gym if you want to.
I have a crazy work schedule and often travel. Can I do these workouts on the road? . . .
The #HomeFit plan is perfect whilst travelling and even with a demanding schedule, because all you need is 20-30 minutes of your day! This is one of the main reasons why I created the #HomeFit plans, so busy people can reach their fitness goals! If you travel a lot and still have access to a gym then also consider the #GymFit & #SheFit plans as I used popular equipment that you can find in most basic gym.
What if my gym doesn’t have a particular piece of equipment? . . .
Don’t worry! There is always an alternative exercise. If you are experienced and you know a piece of equipment that works the same muscle then do that one. Otherwise please email me or ask me on twitter @alexcrockford and I will show you the alternative exercise.
What if I have to take a week or so off during the 12 weeks? Can I carry on or do I need to start again? . . .
That’s no problem at all! A holiday? A birthday? Etc. Just email me and let me know and you can adjust your training accordingly. However consistency is key so if you take lots of weeks off, you will not get the results you are looking for.
When I sign up to #CrockFit do I need to start immediately? . . .
No! You can start whenever you like. However please keep in touch with me to let me know, and to also hold yourself accountable.
How will we measure to see my progress? . . .
You can use a variety of measurements, however the main one is visual! Before we start, you can send me an optional ‘before’ picture and then the same updated picture at week 4, 8 and then 12 when you finish. These pictures can be full body or half body and in underwear or tight clothing so we can see your amazing progress. You can hide your face out of shot if you like, and most importantly, I will never use these in public without your permission!
I need to lose weight, which programme shall I do? . . .
Either the #GymFit #SheFit or #HomeFit plans are perfect for you. I recommend you choosing the programme that you think you would most enjoy and can see yourself being consistent with, and obviously the one which is most suitable for you and your lifestyle for example at the gym or at home. If you work hard, eat healthy and stay focused then weight loss will come easy!
I am already skinny and now I want to bulk up, which programme shall I do? . . .
All of the plans are great for you to gain new lean muscle and gain weight. I would recommend the programme that you will be most consistent with, therefore you would get most results. If you are well experienced in fitness/training then I recommend you using the #GymFit or #SheFit programme so you can lift heavier weights and make further progress. The main difference will be diet, and included within your plan will be all the information and tools you need to gain weight.
I have hit a weight loss plateau, can your plan help me? . . .
Absolutely! My programmes will shock your system and blast your metabolism into frenzy to see some rapid new results! Your body may be bored of doing the same training with lack of intensity, sometimes change and focus is all that’s needed.
Is it true that lifting weights will make women big and masculine looking? . . .
No! Unlike common belief that lifting weights will make women big, resistance training and a healthy diet will actually increase your metabolism, strengthen your body and shape it much nicer than cruising on a cross trainer machine for hours on end…Which is exactly why I created the #SheFit plan!
What if I don’t understand how to perform an exercise looking at a picture? . . .
If you don’t understand the exercise by looking at my picture, then you can click on the title of the exercise which is a link to a private YouTube video. This video clip will be me demonstrating that particular exercise, so you will never have any questions about the technique again! This applies for every exercise in every plan!!!
Will the 12 week programme give me the six pack you have? . . .
This all depends on where you are right now, how much body fat you are currently holding. If you are very overweight, then you can make an extreme amount of progress in 12 weeks, but a six pack I cannot promise. If you are closer to your goal then my 12 week programme may well reveal the six pack you have been desperate to see. One thing is for sure, following my programme and building the right habits will get you on track for getting that six pack if your are consistent long term.
Will I have to continue training after 12 weeks? . . .
You can make a lot of progress in 12 weeks but to maintain it and make further progress you will need to carry on exercising. Maybe not to the same intensity and focus, however you still need to workout. I have created a second version of each plan, which means when you finish the first 12 weeks, there will be another programme for you which will keep you focussed on getting more and more results. So when you sign up, you have a potential of 12-24 weeks worth of planned training. Maybe even 36-48 weeks if you cross over to a different style of plan.
Is there a diet plan included? . . .
Yes there is a diet plan, which includes a long list of breakfasts, snacks, lunches, dinners and a few naughty treats to keep you going. The diet plan includes pictures, ingredients and methods. These foods have been designed to not only taste amazing and fuel your body to exercise and lose fat but they are also easy and quick to prepare, making it easy for you to stay on track.
Will I have to cook separately for my family? . . .
It’s completely up to you! The meals suggested are fantastic for the entire family and will help all of you get fit and healthy! Just use my suggestions and adjust the amounts accordingly.
Can vegetarians eat these meals? . . .
I have included many vegetarian options within the diet plan, high in protein and tasty to give you lots of new fresh ideas for your diet. I have also included the options to take the meat out of some meals and provided the calorie content of the meal without meat
Will I be put on a strict diet for 12 weeks? . . .
I have designed and provided such tasty and enjoyable meals that it won’t even feel like dieting! Enjoyment and results!
Is the diet plan a super low calorie diet? . . .
No! My philosophy is to fuel the body with tasty, nutritious and healthy food that energises you, keeps you burning fat and enjoying the process, which inevitably enables you to maintain your new lifestyle. Long dead are the low calorie boring diets that no one can maintain!
Can I have alcohol and cheat meals? . . .
I would be lying if I said that this was ok to do regularly. You are responsible for your progress so it is up to you how much junk food and alcohol you have. If you want a really successful transformation then limit this to rarely.
However I know that you can still make some progress with an occasional cheat meal, and if a cheat meal allows you to stay consistent long term then this is useful. If you adopt healthy general habits day to day then you will work towards your goals.
What about supplements? . . .
Please understand that nothing is as important as good quality and healthy, nutritious food. However it is widely researched and proven that we can improve our health and fitness through appropriate supplementation. Taking supplements is completely optional to you, but you may get enhanced results by taking some. Within the document you receive, is a full list of supplements and their simple explanations, PLUS a 40% discount code if you would like to start supplementing.
How much are the #CrockFit 12 week plans? . . .
Each plan costs £60.