BSFit | Sport & fitness instruction

BSFit

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• Sport & fitness instruction

22.01.2022 They KEY to smashing your fitness goals is SIMPLICITY. Yeah, and people hate to hear it. Simple isn't an attractive term. For whatever reason, people are drawn to the most complicated ways to achieve damn simple goals. Everyone looks to these "influencers" for answer and are 99% of time met with these fucking bullshit solutions like, "oh man your insulin is out of whack and you NEED to get onto my re-sensitisation keto diet ASAP" or "You need to stimulate more growth hormone... by fasting for 27million hours". When it reality it's a matter of understanding calories in vs calories out and eating for your goals. Want to build muscle? Find your maintenance calories, then increase your macros weekly until you start noticing change. side note, more calories DO NOT equal more muscle, put yourself in a moderate surplus - 10%-15%. Want to lose fat? Find your maintenance calories and drop it by 10-20% depending on how great of a deficit you want. But everyone hates simple, they want to be told that it's not their fault they haven't achieved what they want, "because its super complicated". When in reality its relatively easy and they're just lazy. So cut through the bullshit and let me help YOU actually make a change. Shoot me a message and lets get to work. 24/7 contact & support 100% Personalised Diet plan Customised Training Plan Goal Orientated supplementation protocol Access to my Coaching Phone App weekly / fortnightly progress check ins

22.01.2022 Here's the secret to getting lean Dropping body fat isn't an overnight task, it requires patience and adherence to a diet, but is relatively easy to achieve. It all comes down to energy Balance. What does this mean? This is the difference between the input and output of calorie (calories in VS calories out).... You're either consuming MORE than you're burning, EQUAL to what you're burning or LESS than you're burning. Depending which state you're in, this will decide whether you gain weight, maintain or LOSE weight. So, if you're wanting to lose body fat you want to be a NEGATIVE energy balance, or a caloric deficit. Simple. To reap the maximum benefits, this process should be done over a moderate amount of time and with a sustainable approach, build the diet around YOUR lifestyle.

20.01.2022 If I can do it, so can YOU. SWIPE THROUGH ALL THE PICS! This is my journey from an overweight (86+kg 26% bf) 16 year old to 21 year old WBFF Pro. This is a peek behind the curtain for you guys. I got into fitness and working out when was 16 years old after rupturing all tendons and ligaments in my left arm in a rugby accident. I went from being a normal active teenager to a depressed overweight kid that would find comfort in food and was constantly glued to my xbox or compu...ter 12+ hours a day, no joke. The first photo on the left was taken on a family cruise holiday where I literally NEVER took my top off EVEN ONCE in front of anyone because of how self conscious I was with my weight and appearance. I never even hopped in the pool onboard because of how many people were always on deck. This is when I really started to grasp just how unfit and unhealthy I was, but me being me, I told myself I was just "bulking" I now know how ridiculous that sounds. I remember at one point I was on another holiday in sydney with family and friends and I overhead our family friend say "far out, does he ever stop eating". This is when I decided enough was enough, I made fitness my life, I got back into rugby and started training every night after school. I started researching different diets, different training techniques and stumble upon bodybuilding. I set myself the goal of competing ONCE to prove to no one but myself that I could go from one extreme to the other. I stepped on stage at 18 years old and 68kg soaking wet. But I fell in love with the sport and I then decided to do another show that same year, the INBA Brisvegas Supershow where I competed in Mens Fitness, placed 2nd and qualified for the INBA natural Olympia in Las Vegas. I had to compete in secret for this show without telling my mum or dad I was prepping because of how much the disliked the sport. Below are a few photos from my journey so far. So if this is what I can achieve in the span of 4 years... Imagine what YOU could achieve! I'm sharing my story in the hopes that some of you can relate to this and use it as proof that anything is possible as long as you FUCKING TRY!

13.01.2022 So you want to grow some arms? Give this workout a go! Preacher Curls - free weight - 3 x 8-10 SS Single arm overhead Db tricep extension 3 x 12-15... Tricep Rope Pulldown 4 x 10-12 SS Machine bicep curls 4 x 15 Close grip cable Tricep pushdown 4 x 15 Reverse tricep cable pull 4 x 15 Across body Hammer Curls 4 x 15 Like every other muscle group the principles of progressive overload apply. Each session aim to either increase the weight performed OR reps. This ensures you're constantly in a putting the muscle group under enough stress to promote hypertrophy and sufficient protein synthesis. I personally aim to hit 10 CLEAN reps on each exercise, only then do I increase the weight by the smallest increment possible. If I'm unable to perform the increased weight, I drop back and work in my stipulated rep range.

08.01.2022 Let's talk about BUILDING MUSCLE So, everyone wants to build muscle right? Then why are there so many overly complex programs / theories on the subject? Honestly, I have no idea why. Progressive overload is THE BACKBONE to building muscle, end of story. ... This is the process of progressively increasing tension / load / stress on muscle fibres incrementally over time. This is easily accomplished by slowly increase weight of the exercises performed, reps or decreasing rest periods. The easiest way to ensure you’re effectively focusing on Progressive overload is to track weights, reps & reset each workout and slowly aim to increase the weight / reps weekly, fortnightly or monthly. For example; On week 1 you perform an 80kg bench press for 8- 10 clean reps w/ 3 sets. The following week aim to increase your bench by a slight increment (2.5kg - 5kg), ensuring you're still able to perform a clean 8 - 10 reps. Should you fall shy of this rep range, drop back to your previously performed weight and then retry. This ensures the targeted muscle fibres are undergoing sufficient stimulation in order to achieve hypertrophy. Use your judgement, should you find any exercises cause irritation, pain, inflammation or impingement, stop performing these exercises, be smart!

04.01.2022 SERIOUS question... are you still working towards your goals? Go get what you want! Sometimes goals can be daunting or overwhelming, and that's completely no...rmal. Break your goals down into achievable milestones, and plan what you need to do in order to achieve each milestone. Lay it out and plan it out. If your goals for 2019 were to get in shape or fitness related, let me help you! Join #TeamBSFit and let us get to work! http://www.blakesinclairfit.com/ Given the choice, how would you spend $10 today? On fast food like the majority of people or as an investment to yourself? I'm offering premium training plans ON SALE for only $9.99 to gym members in the Gold Coast for a limited time. TRAINING PLANS & MORE