3 Point Training in Melbourne, Victoria, Australia | Gym/Physical fitness centre

3 Point Training

Locality: Melbourne, Victoria, Australia

Phone: +61 439 417 810

Address: 223 Rouse street 3207 Melbourne, VIC, Australia

Website: http://www.3pointtraining.com.au

Likes: 865

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• Gym/Physical fitness centre
• Fitness trainer

25.01.2022 As coaches, I think we need to be very careful with the phrase I increased my clients calories and they lost weight. Taken at face value this would give some the impression that this coach can straight away help me eat more food and lose weight. Most of us will Understand that If the client is TRUELY taken out of a deficit from a fat loss phase, they will not continue to lose fat - Losing more weight shouldn’t be the goal if you’re exiting a fat loss phase. So when you hear... I increased my clients calories and they lost weight whilst it’s not wrong, it doesn’t paint an accurate picture of whats going on _ There is a term known as the ‘whoosh effect’. The whoosh effect is proposed as the sudden loss of excess water the body is holding. The excess of water is Potentially due to some increased cortisol levels when the body is under stress. Increased calories, specifically carbs, may have a therapeutic effect on this stress response meaning cortisol decreases and so does water. (There has been some speculation this mechanism isn’t conclusive by the way). The end result is obviously a lower weight but this doesn’t mean fat is lost and certainly doesn’t represent what will happen if you continue to eat more food! _ You could also still be in a deficit. This is very likely. Yes you may have increased calories but what if you haven’t increased them enough to put you at maintenance? If that’s the case then you haven’t achieved the intended goal of exiting the diet as you are technically still dieting - Another applicable option is that as you begin to increase calories and move yourself back to normality, metabolic rate will begin to rev back up and you also may find yourself more active during the day simply from the extra calories. With an increase in daily energy expenditure you may very well drop a small bit of weight all of a sudden. This means that your increase in expenditure has crept you back into a deficit and hence if you’re truly exiting your diet you should increase calories again. This shouldn’t last long if you adapt your calories _ As you can see above, neither of these 3 scenarios mention that an individual entered into a calorie surplus or maintenance and started losing weight because it’s simply not possible - So whilst it technically is possible to lose weight and eat more, the way it’s presented weather it be intentional or unintentional can be very misleading. Giving someone the impression that can continually lose weight in the short term whilst simultaneously eating more will likely lead to disappointment down the track See more

24.01.2022 3PT coach @tk_healthfitness with a very impressive iso transformation! _ Her client came to her wanting to make significant changes to her body composition. With gyms closed, everything had to be done form home and this was how it went! _ First point of call was to introduce some structure to her training, daily activity and push up calories before thinking about a cut. Over the course of 4 months calories went from 1300 to 1900 with weight actually starting at 60kg and dec...reasing slightly to 58.5kg. Whilst you would usually expect an increase in weight with the increase in calories, the decrease can probably be put down to a bump in metabolic rate as intake increased as well as more daily movement from the structure in training and activity. The main focus her was to push up calories and it was a success. _ From there she did a 6 week cut which was hugely successful and she ended at 53.2 kg at 1400 calories! _ The result thus far, she started at 60kg and 1300 calories and has finished at 53.2kg and 1400 calories! _ The plan is to now enter a maintenance phase to solidify this result before entering another building phase See more

24.01.2022 3PT is exited to announce a partnership with @mindmuscle_gymwear - MindMuscle was built on the premise of helping people feel as good as possible about themselves. With our design techniques, constant research on the latest technology and genuine care for our customers we believe we can create the best quality and functional gym wear to make your physique look better - 3PT members can find a mini store inside the gym with stock already running out, swipe right!... - Stay tuned for the launch of the website in 7 days See more

23.01.2022 If hypertrophy is the goal we must provide certain conditions. Obtaining morphological adaptations only gets harder the further we travel on the gains train and this is where more detailed nuances come into play to eek out those final results - Without the means to put on muscle we won’t. Resistance training is the first stop on a train trip to Gainesville. Provided we do a good job of stimulation, our next stop should be to the recovery station. Adequate nutrition and sleep ...should be achieved here. Ultimately unlocking the perfect storm for gains - Resistance training alone will only get you so far. Managing your recovery (nutrition and sleep) will help to largely optimise your resistance training effort - Nuanced factors such as meal timing often get too much spotlight towards their end effect. Yes for certain situations they can provide added benefit but without visiting gainsville and the recovery station on your train ride, hopping off to sort out what time you’ll eat a meal doesn’t stand for much See more

22.01.2022 For some of us, we’ve been without our beloved gyms for a while now! Whilst it’s been a long time, your efforts with your home training may be more effective than you think! _ https://www.3pointtraining.com.au//will-you-lose-your-gain

22.01.2022 What a year it's been... _ We bloody made it! No one could have guessed what 2020 would throw up and it's certainly tested every single one of us. I've said it over and over but thank you to every single person that has supported 3PT this year in any capacity. We are only 2 years into our studio and to see the support we had through the pandemic and then coming out of it was something that Matt and I will never forget. We were so lucky to be in a position where we were never ...worried about losing the studio and that is a credit to all our 3PT clients and members. So on behalf of myself, Matt and all the 3PT coaches we wanted to give you all a huge thank you to all our clients and can’t wait to get stuck back in next year. _ I think we all need to give it up for our team of coaches @jessrodriguezcoach @frankiebes.pt @_coachtk @rwilsonperformance @_coachkirk . To be a PT can be tough at the best of times but to do it through an pandemic where your primary service is essentially cut off made things extremely challenging. The way they have conducted themselves this whole year is something we are very proud of. We consider ourselves very lucky to be working alongside this team and it's crazy to us to think that two quiet Tassie brothers could have put together arguably the best coaching group in Port Melbourne. _ In a year that saw the studio closed for more than 6 months we have nearly doubled our client base, added two new coaches, started our supplement line @3pointsupplements supplements and have a few significant projects in the works for 2021. This is not to pump up our tyres, more to thank every single person involved for allowing us to be in a position to do so. We've never considered 3PT to be solely ours, rather the whole collective of people involved. _ We are super excited for this break as I'm sure all of you are too. In saying that we are itching to get stuck into 2021 alongside this coaching group and all you members. Once again, thank you all for everything this year and Merry Christmas. See more

22.01.2022 NEW COACH @rwilsonperformance _ Specialising in general population physique coaching, Ryan believes in an evidence based approach addressing all the factors that contribute to improving physique. - Ryan has been a PT for 8 years, working with gen pop clients to achieve their goals and also Australian Record Powerlifters, ICN Pro Physique athletes and Muay Thai fighters. ... - Ryan’s family introduced him to a passion for the gym at a young age, and got his start in the industry coaching Melbourne Storm and Rebels junior development teams along with St Kevin’s College AFL & rugby players in the Strength & Conditioning departments - Ryan’s passion is helping clients reach their goals (whether gen pop or competitor) in a sustainable way while improving clients education around nutrition and factors that affect physique. _ To say we are excited to have Ryan join us would be an understatement and along with @_coachkirk we couldn’t have asked for 2 better coaches to join the team. Lastly with Christmas around the corner Ryan has put beige stringers on his wish list for any of his clients thinking of getting him something. See more

20.01.2022 Rigid meal plans have a bit of a bad reputation in today’s industry! In this blog post we explore why this generalisation is likely misleading and that rigid meal plan do have their place given the right context _ https://www.3pointtraining.com.au//rigid-meal-plans-why-th

20.01.2022 On behalf of the 3PT team we hope everyone has had a well deserved break with family and friends in a year where we appreciated those people more than ever. _ With that being said we can’t wait to get back into the studio and normal hours will resume from Monday the 4th. The group of coaches we are taking into 2021 is something we are super excited about and so when we say there is no better time to get started than now...we honestly mean it. _ If you’d like some info on coa...ching or gym memberships with us then please send us DM or email us at [email protected] _ And don’t forget our first release of @3pointsupplements WPI is still available. The reviews are starting to come back and so far we are getting a great response. You can pick up in studio or we can organise delivery directly whilst our website is being completed. See more

19.01.2022 3PT Blog: Training During A Fat Loss Phase. _ https://www.3pointtraining.com.au/blog-1

18.01.2022 9 WEEK MALE AND FEMALE FAT LOSS PROGRAMS - HOME EDITION _ We have been working away the last few weeks to complete our 15 Week Fat Loss Templates. With Vic still in lockdown, we thought we’d take this template and create a shorter home version to get Victorians through hopefully the last bit of lockdown! _ This is more than just a pre built program. We have created a template and guide book that will essentially take you through the full coaching process of losing fat. This... program will provide a framework for you to design your own program and nutrition specific to you. _ Included: 9 week evidence based program built by you! It will cater to any equipment or lack of Nutrition calculator that will help you determine maintenance calories, calories and macros for fat loss as well as how to break plateaus. You will then be able to use this calculator for life if you ever come back to it Cardio prescription Full guide book that will not only assist but also educate you on every aspect of the program The guide book contains THE EXIT PLAN which will ensure you solidify your result after 9 weeks (no rebounds) The program is very detailed so we have provided full instructional videos throughout Full email support during the program _ If you’re looking for something to kickstart you back into training before gyms re open then we have you covered! _ Link to both male and female programs https://www.3pointtraining.com.au/programs-e-books

18.01.2022 3PT coach @tk_healthfitness with a very impressive 4 week result with her client Shayne. _ The last 4 weeks has been spent laying the foundations of resistance training and nutritional knowledge and it has certainly paid off. Well done T and Shayne. _ We are finally back!! If you’d to work with one of the 3PT coaches, check out our return to gym special for all new clients in the bio

17.01.2022 Throwback blog post but some good points for fellow coaches! _ Whilst it’s tempting to ‘show off’ what we know, it should never come at the cost of doing what’s right for your client _... https://www.3pointtraining.com.au//why-coaches-need-to-put

17.01.2022 We just wanted to give a quick shout out to comp prep client Sam (@mytime2pt ) _ For those that don’t know, the journey to the stage for those looking to compete has been a nightmare this year! Shows have unfortunately had dates changed and pushed back multiple times, all on very late notice given the unpredictability of this virus. Take yourself back to your school cross country days where you’d sprint the last 200m. You give it absolutely everything you have and then you’re... 20m from the finish and someone tells you there’s another 200m to go.... and then imagine this gets repeated 2-3 more times. That basically sums up this years season. _ With the most recent delay in season B we decided it was time for Sam to pull the pin and look to next year. There was no doubt her physique was ready to go but the further delays meant the best decision was to reset and look to plan for the next one. _ We are very proud of Sam and all the 3PT athletes for that matter in how they handled prepping this year. Comp prep is hard at the best of times but throw in a pandemic and then you have a seriously difficult task ahead of you. What that does mean is that we have good group of athletes already getting ready for the 2021 season and we are VERY excited about what they’ll bring to the stage! _ If you’d like to join 3PT’s physique athletes next year then get in touch via the link in the bio See more

16.01.2022 See you all bright and early

15.01.2022 @melissamcgorum was a classic example of doing the basics well and the results came. _ Whilst the fitness industry is full of bells and whistles, what you’ll find at the heart of all transformations is someone that has knowingly or not followed a basic set of principles that get results. _ For Mel under coach @jessrodriguezcoach , consistent resistance training 3 days per week where she got in and worked hard accompanied with making simple but high yielding changes to her nu...trition resulted in significant change as you can see! _ If you’d like check out some more of our results, hit the link in the bio See more

15.01.2022 Orders have been placed for our first release of @3pointsupplements . _ Can you guess what they are?

13.01.2022 The @3pointsupplements website is currently being developed and should be ready to go for the new year. In the mean time if you’d like to get amongst our first release of protein, send us a DM and we will let you know how you can get your hands on some

12.01.2022 We are sure you’ve heard the phrase Eat what ever you like to lose fat. Read our last eat blog on why it’s not as easy as it may sound _ https://www.3pointtraining.com.au//eating-foods-you-enjoy-

12.01.2022 3PS SIGNATURE WPI - Now Available _ It’s finally arrived 3PS first product, our Whey Protein Isolate is now available. This first release will be exclusively sold in the studio whilst our website is being finalised. The second release will come in late January - early February for those looking to buy online _ The 3PS brand is based on educating the consumer on how and why supplements can be used to complement (not replace) training and good nutrition. No pushy sales, no o...utlandish claims and with that being said we are happy to answer any questions you may have about the product so please feel free to reach out at anytime. _ We are super excited we can finally bring this too you and it’s just the start of what we hope to be trusted supplement brand in the industry

12.01.2022 Our little superstar T is fast becoming an in demand coach both online and in person! It’s backed up by the continual education she puts herself through, a trait coaches need to have to continually strive for improvement - #Repost @tk_healthfitness with @make_repost 6 WEEK TRANSFORMATION for this gorg girl! ... My client Ebony has made such amazing progress in just 6 weeks. Over the past few weeks she has made some incredible lifestyle changes that will allow her to maintain her results & continue to progress in achieving optimal health & wellness. What has Ebony done to achieve this? - By adhering to the plan in place - Reached out for support when she needed. - Learned how to eat foods she enjoys whilst still achieving results, to help with making the process enjoyable and sustainable. - Her training has been absolutely outstanding, even when working 12+hr days! - Overall improved her relationship with herself & I can not wait to watch her grow even further

08.01.2022 Fingers crossed for an uninterrupted year so @3pointtraining and @rwilsonperformance can show case some of the physique competitors who have been putting in a lot of work for a long time now. To kick things off @mytime2pt is 14 weeks out and we can’t wait. Yes this shot is from November when we finally decided to pull the pin but she’s held tight, reversed out and maintained some great condition and now it’s time to lock in for season A @icn_victoria _ We’ve said it once and we’ll say it again. It’s never too early to get the ball rolling with your comp prep and we currently have spots with our prep coaches for the 2021 year. For more information hit the link in the bio

08.01.2022 The intensity you train with will drive the end adaptation. We know we have absolute (load) and relative (proximity to failure) intensities - Each primarily more suited to an end outcome. That is absolute is suited to heavier loads and therefore strength outcomes. Relative we know it can be used across a broad range of loading, for practical purposes we will say 5 and above up to 30 reps primarily directed to hypertrophy outcomes - Practically if we want to be strong we have ...to get good at expressing force against heavy loads or training with high absolute intensity. Yes we can build lots of muscle and therefore increase our strength but it doesn’t necessarily mean that the muscle is good at producing lots of force - Practically relative intensity suits your hypertrophy style training more. This enables us to use a wide spectrum of loading with the that presumption that we train to a high relative effort or proximity to failure - Tip set of 3 at 105 See more

07.01.2022 Very successful 15 week fat loss phase for Amanda after starting with @willhanson_3pt earlier this year. She initially started with a short building phase just to push calories a little higher in the aim to give her enough breathing room to spend time in her cut to achieve this result. From there Amanda has been super diligent with her training and nutrition all while dealing with quite a significant leg injury but as you can see has been rewarded for her hard work! She will now enter a 4 week maintenance phase and from there build

07.01.2022 We can’t wait to get back in the studio with Port Melbournes local hype man @demetrius.metaxas _ In all seriousness though, the last 2 days back into outdoor training has been unreal. The excitement for a full return is really building and we honestly can’t wait to get back to doing what we love and see all the familiar faces back in the studio _ I’f you’re a Port local then outdoor training is available. To find out more simply visit our website

06.01.2022 T’s client has been working with her for 9 weeks now with a key focus on fat loss. She has gone though a cutting phase starting at 78.8kg and is now at 73.3kg - Consistency has been the key. Giving 100% since the start of her coaching -... Now onto some new goals that include growing the glutes!! - @tk_healthfitness is turning into an incredible young coach!! Make sure you give her a follow See more

01.01.2022 From boy to MAN - With out any offical ongoing coaching Will he has made some drastic compositional improvements over the last year - A good friend of @matthanson3pt ,Will was delivered a self directed 20 week program. Targets were set along the way such as target rates of loss in specific periods, so he was able to head in the right direction... - He was also equiped with some basic nutritional advice and a program - I even dare say that he has made further improvements to his physique post finishing the self directed program without a coach. Will defiantly made his health and body composition a priority of his, there were certainly trade offs along the way but sometimes these are necessary bi-products to achieving something you set out to do Nice work Will See more

01.01.2022 Online client @maddie_met into week 5 of her block pulling a top set of @87.5 for 3. Her training of late has been super. We have been working through deadlift technique which she is now nailing - A real focus on pulling on the bar to move her chest in time with her hips has helped create a more rigid lift. Previously it was hips first then chest following after - She know has more of an understanding for the utility of fatigue management so we are implementing reactive delo...ads to complement her training. With an unpredictable work load during the week we want to be sure that we don’t overstep the mark in terms of fatigue, especially as we are know in a dieting phase @matthanson3pt See more