Basefit in Lavington, New South Wales | Medical and health

Basefit

Locality: Lavington, New South Wales

Phone: +61 452 620 050

Add/Update information

Reviews

Tags

• Sport & recreation
• Medical and health
• Alternative & holistic health service
• Nutritionist
• Vitamin supplement shop

25.01.2022 One of the most common questions I always hear in regards to training is should i do compound or isolation exercises? For me the answer has always and will always be compounds and I'll explain why. Compound exercises are exercises that recruit more than one major muscle group at a time, eg Bench Press recruits chest and shoulders or pectorals and deltoids for you know it alls playing along at home. ... Recruiting multiple muscle groups into a movement allows for greater weight to be lifted as well as a greater training efficiency. The greater weight we lift directly translates to a greater amount of power output from our muscles. The more we use these muscles, the more susceptible they are to hypertrophy. For beginners, a basic program consisting of compounds is essential, especially for someone who has never set foot inside a gym before. It's essential for someone who hasn't undertaken resistance training before so that you may build up your muscle bellies to their greatest extent. In your first year of resistance training VOLUME is going to be your best friend, volume refers to the amount of reps and sets you undertake within a session. You may ask, but I see all my favourite bodybuilders doing endless amounts of isolation exercises? Yes it is very true that a large number of bodybuilders undertake mostly isolation exercises, but you need to remember, even Ronnie Coleman had to start somewhere right? For more information and training and programming tips shoot us a message

25.01.2022 Picking your protein. Yesterday I briefly went into getting to know your protein sources and today I'll be going looking at protein powders in more detail. So how do we know exactly which one is right for us? ... Understanding proteins is quite simple once you understand the core concepts. - if you require a protein for post workout, hydrolysed whey protein Isolate and whey protein Isolate are your best friends due to their ultra fast absorbing nature allowing the body to begin the repair process quicker than any other. These products are absorbed in anywhere from 30 minutes to 2 hours, depending upon product quality. (If you're dairy/lactose intolerant, then I would recommend a plant protein, as all whey protein is is derived from dairy) - if you require a protein supplement as a meal replacement, I recommend a casein, blends or whey protein concentrate. These are the polar opposites of your HWPI and WPI as they're very slow digesting, making them ideal for before bed snacks, adding to meals or as a meal replacement if you are strapped for time. If you have an office job or these are a great tool to keep you fuelled throughout the day. - If dairy based proteins aren't your cup of tea, like many people these days, look no further then plant based, pea or rice proteins. As these products are made from more natural ingredients they also have a higher bioavailability to the body. Although they may not have the taste appeal of many whey proteins, they do not offer any of the dairy side effects such as bloating or protein farts. - if you simply require a protein supplement to boost your macronutrient profile, any protein powder made from quality sources will be fine or you. Please be aware when selecting proteins to take a good look at the nutritional panel to check the sugar content, don't be fooled into thinking your brand new rocky road flavoured protein is doing you wonders when it's giving you equal parts protein and sugar. Below is a list of protein sources that can be commonly found on the shelves of any supplement store. Hydrolysed Whey Protein Isolate Whey Protein Isolate Whey Protein Concentrate WPI/WPC blends Casein Plant protein Egg protein Rice protein Essential amino acids Soy protein Pea protein

22.01.2022 The perfect program for size and strength is right here. All to often trainers are confronted with the question, whats the perfect program? To be completely honest and straight forward there isn’t one. Theres no magic exercise or magic food that will instantly make your bench press go up 20kgs or make your biceps gain an inch. ... The perfect program for size and strength is the program that best suits your body, your needs and your training style. Everything is trial and error when it comes to resistance training, whether you want to be a powerlifter or a body builder, you’re not going to train the same as anyone else and nor should you. Copying Arnie’s chest routine may seem like a great idea at the time, sure you may gain a bit of size in the process, but what happens when you plateau? Arnie’s not there to tell you where to go next. Same as a powerlifter wanting to improve their lifts, we could follow a Smolov or Sheiko training cycle, two of the most widely used methods there are. These programs cannot be done year round, due to their repetative nature and impact they have on the body, if you do them year round, i tip my cap to you. Sure you could google to find another program that may assist you, but why do that when you can educate yourself from the start? Self education whether its for training or nutrition is key, nobody is going to hold your hand during your fitness journey. This is a selfish sport, nobody can do the reps for you, or eat the food for you, its all you. Read or listen to any interviews with professional athletes like we aspire to be like, one of the most common questions they get asked is whats the perfect way and often their answer is as you’ve just read. Educate yourself and train smart.

17.01.2022 Choosing the right supplementation for you and your training. Protein Choosing the correct supplementation as well as a balanced diet and consistent training is a staple in improving your fitness but also your body goals.... Too often we see celebrities endorsing their own supplements brands to make money or we will the opposite, people stating that "supplements don't work" because they never used them to get to where they are. You may not have used them to get to where you are now, but I guarantee you they would of assisted along the way. Let's take use protein as an example, the average 90kg males required protein intake ranges from 180-240g of protein per day depending upon body type, their level of physical activity and the goals they would like to achieve. Now let's use 240g of protein for arguments sake, that 240g of protein is equivalent to approximately 800g of chicken breast in a day. Now that may not sound like much, but if you add that up over the course of a week that's 5.5kg roughly a week alone. If you can afford that a week and can fit the food in, I urge you to do so as you will also take on a number of micronutrients from the whole food source. But if can't consume that amount of food in a day, that's when protein supplementation can come in handy. With that many different companies offering an abundance of different protein powders it's hard to find the right one for you. Comment your current proteins below and tomorrow I will point out the do's and dont's of protein supplementation :)

17.01.2022 The perfect program for size and strength is right here. All to often trainers are confronted with the question, whats the perfect program? To be completely honest and straight forward there isn’t one. Theres no magic exercise or magic food that will instantly make your bench press go up 20kgs or make your biceps gain an inch. ... The perfect program for size and strength is the program that best suits your body, your needs and your training style. Everything is trial and error when it comes to resistance training, whether you want to be a powerlifter or a body builder, you’re not going to train the same as anyone else and nor should you. Copying Arnie’s chest routine may seem like a great idea at the time, sure you may gain a bit of size in the process, but what happens when you plateau? Arnie’s not there to tell you where to go next. Same as a powerlifter wanting to improve their lifts, we could follow a Smolov or Sheiko training cycle, two of the most widely used methods there are. These programs cannot be done year round, due to their repetative nature and impact they have on the body, if you do them year round, i tip my cap to you. Sure you could google to find another program that may assist you, but why do that when you can educate yourself from the start? Self education whether its for training or nutrition is key, nobody is going to hold your hand during your fitness journey. This is a selfish sport, nobody can do the reps for you, or eat the food for you, its all you. Read or listen to any interviews with professional athletes like we aspire to be like, one of the most common questions they get asked is whats the perfect way and often their answer is as you’ve just read. Educate yourself and train smart.

11.01.2022 Instagram page just launched, please follow us and tag your friends! Big things coming soon

10.01.2022 Hit that one year bump with lifting? Give the following piece by Loaded Lifting a read for some pointers to overcome the hurdle! HOW TO SURVIVE THE FIRST YEAR A GUIDE FOR THE NON-GYMER TO BECOME STRONG, AND NOT QUIT Success consists of going from failure to failure without loss of enthusiasm. Winston Churchill...Continue reading

07.01.2022 One of the most common questions I always hear in regards to training is should i do compound or isolation exercises? For me the answer has always and will always be compounds and I'll explain why. Compound exercises are exercises that recruit more than one major muscle group at a time, eg Bench Press recruits chest and shoulders or pectorals and deltoids for you know it alls playing along at home. ... Recruiting multiple muscle groups into a movement allows for greater weight to be lifted as well as a greater training efficiency. The greater weight we lift directly translates to a greater amount of power output from our muscles. The more we use these muscles, the more susceptible they are to hypertrophy. For beginners, a basic program consisting of compounds is essential, especially for someone who has never set foot inside a gym before. It's essential for someone who hasn't undertaken resistance training before so that you may build up your muscle bellies to their greatest extent. In your first year of resistance training VOLUME is going to be your best friend, volume refers to the amount of reps and sets you undertake within a session. You may ask, but I see all my favourite bodybuilders doing endless amounts of isolation exercises? Yes it is very true that a large number of bodybuilders undertake mostly isolation exercises, but you need to remember, even Ronnie Coleman had to start somewhere right? For more information and training and programming tips shoot us a message

06.01.2022 Picking your protein. Yesterday I briefly went into getting to know your protein sources and today I'll be going looking at protein powders in more detail. So how do we know exactly which one is right for us? ... Understanding proteins is quite simple once you understand the core concepts. - if you require a protein for post workout, hydrolysed whey protein Isolate and whey protein Isolate are your best friends due to their ultra fast absorbing nature allowing the body to begin the repair process quicker than any other. These products are absorbed in anywhere from 30 minutes to 2 hours, depending upon product quality. (If you're dairy/lactose intolerant, then I would recommend a plant protein, as all whey protein is is derived from dairy) - if you require a protein supplement as a meal replacement, I recommend a casein, blends or whey protein concentrate. These are the polar opposites of your HWPI and WPI as they're very slow digesting, making them ideal for before bed snacks, adding to meals or as a meal replacement if you are strapped for time. If you have an office job or these are a great tool to keep you fuelled throughout the day. - If dairy based proteins aren't your cup of tea, like many people these days, look no further then plant based, pea or rice proteins. As these products are made from more natural ingredients they also have a higher bioavailability to the body. Although they may not have the taste appeal of many whey proteins, they do not offer any of the dairy side effects such as bloating or protein farts. - if you simply require a protein supplement to boost your macronutrient profile, any protein powder made from quality sources will be fine or you. Please be aware when selecting proteins to take a good look at the nutritional panel to check the sugar content, don't be fooled into thinking your brand new rocky road flavoured protein is doing you wonders when it's giving you equal parts protein and sugar. Below is a list of protein sources that can be commonly found on the shelves of any supplement store. Hydrolysed Whey Protein Isolate Whey Protein Isolate Whey Protein Concentrate WPI/WPC blends Casein Plant protein Egg protein Rice protein Essential amino acids Soy protein Pea protein