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Fuda Fitness

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25.01.2022 Motivation is extremely temporary. If you are relying on motivation alone to get you the results you desire, then you really have no chance of achieving those results. When motivation is high, training and dieting is easy. When motivation fades, things get a little harder.... This is where routine, discipline, and habit kicks in. It is this that will get you through those periods of low motivation. Sometimes, you just must push through and rely on your habits that you have been developing over time to ensure that you continue to stay on track. Push through these low motivation periods because the workouts that you complete when you are not ‘feeling it’ are the ones that will get you to where you want to be.

25.01.2022 It still makes me so proud to wear this singlet. I have had Fuda Fitness for over 2 years now but it began so much earlier. It began the day I first chose to make a change in myself and join Jetts Fitness in Castle Hill. ... It is so empowering when you understand that YOU are in control of your own life. This includes your appearance, or at least your body. It was acknowledging this that started everything for me with training and eating well. This singlet represents the changes I have made from the time I began around 9 years ago. It represents my brand and my business that has been responsible for helping so many people improve themselves. It represents the notion of always striving to be better. It represents the people I have helped, am currently helping and will help in the future. A team of like minded, committed people who are willing to do what it takes to transform themselves. I genuinely love my job, my business and all things fitness. I am my brand but my brand is so much more! Be proud of how far you have come and get excited about how much further you can go.

24.01.2022 What is the best form of exercise for Fat Loss?

24.01.2022 It is insane how much of a positive effect simply refocusing can make. For myself, this means taking my focus away from things that do not deserve my attention, nor my thoughts and instead redirect my efforts on the things that I know matter to me. A lot of the time, this means reverting back to focusing on the activities that got me to where I am. Ones that I enjoy and have been working on for the longest time now but maybe have been neglected a little bit due to giving oth...er (a lot of the time negative) areas my attention. Training and working on my body are usually the things I always fall back on as a pick me up. I absolutely love lifting weights and working on myself and this provides a positive distraction at times from negative things in my life. Find your distraction so that when you are going through tough times or when you feel overwhelmed, you can engage in the activity that fulfils you most and leaves you feeling much better than before you engaged in it.

24.01.2022 Does anyone else find that they have the best workouts when things maybe are not going their way? Honestly, this morning I was so tired and really struggling to get through work. The last thing on my mind was training legs and, at the time, I couldn't think of anything worse. Once I got started, it was one of the best damn leg sessions I have had in a long time. ... It was absolutely incredible! I always find that when my back is against the wall and I am not feeling like training at all, that these are the best workouts. I love the mentality going into it. I know full well that it is going to be extremely challenging and that FIRES ME UP! This is why it is so important to just start. Even if you are feeling like shit and training seems too hard, just start and see how you go because in my experience, they are the most fulfilling sessions. Happy Training!

23.01.2022 My tip for people trying to get into better shape is to simply be aware of your actions. Simply taking notice of what you are eating and of your activity levels can make a huge difference in changing your current unhealthy habits. For example, identifying what you are eating (carbs, fats and protein) and how much of it you are consuming can help you to acknowledge poor eating choices and help you correct them.... Another example could be tracking your activity level, especially your step count. I never thought this could make as much of a difference as it has honestly. Simply seeing how little you have moved forces you to move more. This is even more important for people who have a desk job as they can go all day barely moving at all. Having a daily step count goal can be a huge motivator to get you moving.

22.01.2022 I am so proud of my client Prithi. This morning we took his measurements and over the past 3 weeks these were his results: Weight:... 17/11/2020- 88.9kg 08/12/2020- 86.5kg Chest: 17/11/2020- 42 inches 08/12/2020- 41.25 inches Waist: 17/11/2020- 42.5 inches 08/12/2020- 41.25 inches This just goes to show what can be achieved over a short period of time when you apply yourself to your training and nutrition. We still have a lot of work to do together but it is always nice to know that all the hard work is paying off! Want awesome results like Prithi? Message me to book your FREE consultation today!

21.01.2022 It was another awesome day in Sydney today so I decided to complete my 30mins of cardio outside, walking around Parramatta River. Did you make the most of the amazing weather? It is crazy how your mood can change simply as a result of being active and catching some sunshine.... Have a great week team!

20.01.2022 155kg LOW Bar Squat PR. . This morning I hit a Low Bar Squat PR and I did it fasted which I found quite interesting. . My experience with fasted training in the past has not been a positive one. In fact, the couple of times that I have trained fasted in the past resulted in me vomiting post workout.... . This morning, interestingly I felt really good training fasted. It was not really done by choice but I was pressed for time and did not have a chance to eat anything prior to having to train. . I had no bloating and felt light on my feet through the session and even more surprisingly, I felt strong and energetic. . I would love to hear your thoughts on training fasted. . Comment below and be sure to follow me for more training videos, tips and tricks! . . #fitness #gym #workout #fit #fitnessmotivation #motivation #training #health #fitnessaddict #fitnesslife #squats See more

20.01.2022 The key to dieting is to make better choices regarding your food. Little things like choosing sugar free options instead of their full sugar counterparts, choosing low fat over full fat etc can go a long way to placing you into a calorie deficit. Another key is to use low calorie food options to replace/satisfy you cravings for certain foods. An example of this that worked well for me was satisfying my night-time sweet craving by consuming sugar free jelly. ... It would help me to avoid consuming sweeter, higher calorie foods and in turn, get that sweet hit without the excess calories. If you would like me to post more dieting tips and tricks to help you stay on track, comment on, like and share this post.

19.01.2022 Most days I absolutely love training. It is the thing I usually look forward to most in my day. Today, this was not the case. I sat in my office for some time trying to hype myself up to train legs and it just was not happening for me.... Now, times like these leave you with 2 options: 1) stay in the office and write off the workout using the fact you are not feeling great as an excuse OR 2) get off your arse and at least start and see how you go More often than not, I choose the second option. Today was no different. I got off my arse and got through a pretty good workout honestly despite not feeling my best. I do believe that it is this that separates the people who get results and the people who get AMAZING results. I just wanted to share this with you to reassure you that these days happen to everyone and that it is how you react to these situations that will determine your level of success.

19.01.2022 Do not compare yourself to others! ONLY COMPARE YOURSELF TO YOUR PAST SELF! It is so easy to fall into the trap of comparing yourself to those people you see around you or on Social Media. ... We are bombarded with pictures of people with nice things, crazy physiques, lots of money and lots of success. It is easy to feel inadequate when we compare ourselves to those living these extravagant lifestyles, HOWEVER, the thing about social media is that a lot of it is fake. People post the best possible pictures of themselves and present a highlights reel on social media, that we, as the consumers believe to be their real lives. The only way to guarantee progress and fulfillment is to only compare yourself to yourself. Who cares what other people think of you or what other people are doing? PERSONAL PROGRESS IS THE ONLY THING THAT MATTERS! Ensure that the present you is BETTER than the person you were yesterday and continue to do that day after day. That is real PROGRESS and that will bring true fulfillment and happiness.

19.01.2022 All my clients can attest to this, but I absolutely love utilising supersets and circuits to increase the intensity of workouts. They force you to hold an elevated heart rate for a longer duration, they increase total volume or work that can be done in a shorter period and it keeps workouts interesting, fun, and exciting. Give this leg burning, core blasting workout a try!... Do every exercise for 25 seconds and take a 30sec rest between circuits. HAPPY TRAINING!

19.01.2022 Another awesome day in Parramatta. Did you make the most of it by going outdoors or did you stay inside?

18.01.2022 Sumo Deadlifts are a great movement when done correctly to grow and develop your legs (specifically your hamstrings and glutes) as well as your back muscles. What differentiates a Sumo Deadlift from a Conventional one is your foot and hand placement. With Sumos you take a wider stance with your hand placement inside your leg position.... With conventional you take a narrower stance with your hand placement outside of your leg position. If you would like me to post an instructional video on how to execute a Sumo Deadlift, like and comment on this post!

16.01.2022 Why should you train your back? 1) Your back is always being used for pretty much every movement that you make throughout the day. It is central to everything you do, therefore it is extremely important for it to be as strong as possible. A stronger back will help prevent injuries occuring in the future. 2) Having a strong back, especially the upper back can help correct postural issues such as the rounding of shoulders. A lot of what we do involves sitting down for long peri...ods at a computer and this can cause internal rotation of the shoulders to occur. Strengthening your back can help correct this. 3) It helps with aesthetics. Quite simply, having a wider, bigger back helps create the illusion of a smaller waist, something that a lot of us (myself included) want.

14.01.2022 I get a lot of people asking me what I do when I train. To answer, I thought what better way than to tell you exactly what I did this morning. Here is my full Pull Workout from this morning. I enjoy training for strength, so this means focusing on a big compound movement usually Squats, Bench Press of Deadlifts depending on the day. ... After completing my desired ‘heavy’ work, I love moving on to a high-volume workout to ensure I get an amazing pump in an attempt to grow more muscle. I enjoy this style of training because it allows me to get stronger and grow muscle, the two major keys for progressing in the gym. If you give the workout a try, be sure to comment below!

14.01.2022 If I could only do 3 exercises for the rest of my life, I would choose Squats, Bench Press and Deadlifts. The reason being, these 3 movements when done correctly and utilising progressive overload allow you to strengthen just about every muscle in your body. Squats strengthen your lower body, bench press works your chest, shoulders and triceps (pushing muscles) and deadlifts strengthen every muscle through the posterior of your body.... If you are currently not focusing on these 3 movements and progressively overloading with them, I highly suggest that you begin to.

14.01.2022 Over the weekend Maddie and I went out to the Lane Cove National Park for a picnic and a hike. The weather was awesome so it was a perfect opportunity to get outside and do something rather than staying indoors. It was an awesome day and the hike was really enjoyable.... It just goes to show that exercise does not have to feel like a chore, nor does it only have to occur inside of a gym. Get outside, be active and find a form of exercise that you enjoy!

14.01.2022 Don't have time to train? MAKE the damn time!

13.01.2022 Training legs can be a great way to burn more calories. The bigger the muscle group that you are targetting and the bigger the movement that you are performing, generally, the higher number of calories you will be burning. For example, performing a squat that is going to activate your whole lower body is going to burn far more calories than performing a bicep curl which is only targetting your biceps.... So, next time you think about skipping leg day, think again!

12.01.2022 Happy holiday week! Over the next 2 weeks or so, you have a choice to make, run into the start of 2021 with momentum regarding your health and fitness progress OR hobble into the new year worse off than you are now, with more progress to be made and no momentum to help make it. This period, if used wisely can be so pivotal in your progress. You have the time to commit yourself to getting into better shape. ... Obviously, rest and relaxation are also a big part of this holiday time, however, why not have that as well as dedicate time to developing healthy habits and patterns that you can carry into the new year.

11.01.2022 What should I eat for fat loss? My first response is that you can eat whatever the hell you want to as long as you track what it is you are consuming and you are still meeting your calorie and protein goals. This of course means that you MUST be tracking your food in general, which, if you are genuinely serious about your health and fitness goals, you should be doing anyway as it is a MUST.... Once again, the only necessity for fat loss is a CALORIE DEFICIT, however, it is important to get a large percentage of those calories from nutritious sources. If you are completing regular weights training workouts, then your body needs a higher intake of protein to aid its recovery from these sessions. Therefore, protein intake is the most important macro-nutrient. I highly recommend that you consume a diet that is high in protein (preferably a lean protein source in each of your meals), consume 2 servings of fruit per day and at least 5 servings of vegetables. These general rules will help to keep you on track and in a calorie deficit. Need help with your training and nutrition? Message me today!

11.01.2022 Nothing I have achieved has come easily to me. I have had to work so hard to get anywhere in life and nothing is ever as straightforward as maybe it should be. It is so easy to become impatient and want things to happen for you IMMEDIATELY. We live in an instant world where everything is instantly available to you. For this reason we tend to get impatient a lot quicker and we want success immediately and that is not how it works. ... I am slowly starting to learn that success and achievement is a slow PROCESS. But it is just that, a PROCESS. It requires correct actions executed on a daily basis and it also requires trust that what you are doing will eventually get you to where you want to be. If you want to lose weight, tick your goals off on a daily basis (training, cardio, hitting your calorie targets) and you WILL achieve your goals. Take it day by day. Trust the PROCESS!

11.01.2022 Don't just go through the motions at the gym. You have made the effort to get to the gym and a lot of the time that is the hardest part. You must force your body to adapt and transform and this will not happen if you are not giving every workout your 100% effort.

11.01.2022 Recently I have been trying to work on my Sumo Deadlift instead of Conventional Deadlift. Some of the benefits I have found of performing Sumo Deadlifts include: - Less tension through my lower back. Due to the slightly shorter range of motion, I have found it much easier to maintain a neutral spine while executing sumo deadlifts, resulting in less lower back pain. ... - I have yet to experience this just yet as I am still getting accustomed to the movement, BUT, I do feel I will be stronger with Sumo deadlifts again due to the shorter range. - It increases the tension through my hamstrings and glutes, which, for me is a good thing because I want to grow and develop them more. - This one applies in my situation, but, it has been fun changing up my training. After focussing on Conventional Deadlifts for quite some time, it has been awesome to switch up the stimulus and keep my training fun and interesting. If you would like me to post a tutorial on Sumo Deadlifts, comment below!

10.01.2022 High Frequency Training is More Effective for Muscle Growth! A common question I get asked is what training split should I follow? Click the link below to read on!

10.01.2022 Resistance training will not make you look bulky. Far too many people come to me with this misconception embedded in their minds. It is just outright false. Click the link to continue reading!

09.01.2022 Train with INTENT and PURPOSE! Give your body a reason to change. If you have any questions that you would like me to answer, comment them below and I will make a video answering them

07.01.2022 HOW MUCH PROTEIN SHOULD YOU BE CONSUMING PER DAY? Watch the video below to find out!

06.01.2022 I hope you all have had a great start to 2021. I wanted to quickly share with you my own mantra (I guess you could say) for this year. I want to be RELENTLESS this year in all aspects of my life.... I want to relentlessly work toward building my business. I want to relentlessly work on providing my clients with the best service possible and working with them to achieve the most amazing results imaginable. I want to relentlessly work on my own physique and performance in the gym, striving to be better than I was yesterday. I want to relentlessly work toward building my relationship with my family, friends and girlfriend. I want to RELENTLESSLY push things forward this year to progress in all areas. I would love to hear what your mantra/s is going into 2021, so please comment below!

06.01.2022 Timing Rest Breaks A technique that can really help to increase the intensity of your workouts is to time your rest breaks. Rather than jumping on your phone and scrolling through social media in your rest periods between sets, time your rest breaks. This can really help to keep you focussed, shorten your training time (more efficient training), and can help to keep the tension on your muscles more effectively.... I would not necessarily recommend this for big compound movements where strength is the focus, however, I have been finding that doing this for smaller, isolation movements has worked really well to increase the pump (blood flow) experienced through these movements.

06.01.2022 Does Protein powder CAUSE weight gain? I do not know where this myth began but I honestly cannot understand it. Why am so frequently asked, doesn’t protein powder cause weight gain? This is a ridiculous myth. The thing that is going to contribute to fat gain is eating too many calories and not burning enough.... IT IS AS SIMPLE AS THAT!! Obviously, protein powders contain calories, so of course they are going to contribute to your daily caloric intake, however, they do not directly cause weight gain. In fact, a decent protein powder can be a great snack and tool to use that is low in calories and high on the satiety scale, meaning, they can keep you feeling full between meals more than a lot of other snacks. If you are gaining weight, it is going to have absolutely nothing to do with the one protein shake you are consuming per day but more to do with the other foods contributing to your calorie surplus. If you are trying to lose weight, track your food, eat a little less than what you are currently and exercise regularly.

04.01.2022 I sent an email out yesterday to my mailing list (if you would like to join this, DM me your email address) about spot reduction and the fact that you can not isolate certain areas when trying to lose fat. Unfortunately, no matter how many times a week you train your abs, you will not lose your stomach fat through doing this. The only 2 necessities for fat loss are a calorie deficit (consuming less calories than you are burning) and regular exercise, in particular weights tra...ining to stimulate your muscles. My biggest tip to lose belly fat is to not listen to all the bullshit 12 weeks to abs program and focus on your nutrition and exercise patterns. Your waist will reduce from an overall fat loss! Continue to focus on increasing your strength and on training the bigger muscles to burn more calories rather than the smaller muscles such as your abs.

03.01.2022 My biggest tip is to only focus on the things that are within your control. If you can not control a situation then there really is no point in stressing over it. This becomes a massive waste of energy, a waste of time and it takes the focus away from the areas that you can control. You are far better off placing all your focus on executing on those tasks and areas that you CAN control.... Regarding your health and fitness, these key areas would be your nutrition and training. You can 100% control the foods that you consume and the frequency and intensity at which you train. These things you can control, if you become consistent on the execution of them, results will come to you regardless of any other uncontrollable factors. Focus on what you can control and disregard what you cannot!

03.01.2022 I had the most amazing push workout this morning, but it very nearly did not happen. Usually, if I am unable to dedicate a significant amount of time to my training I will either put it off and do it at a time when I can dedicate more time to it OR I just don’t do one at all. This is absolutely ridiculous and yet I feel a lot of you maybe feel the same.... Training does not have to take up a significant portion of your day. You can get an awesome and effective workout done in 30-45mins if you are smart about it. This morning, I smashed a push workout and to get it done in a shorter amount of time, I timed my rest breaks to 30secs. Of course, this did limit my strength a little bit BUT I sure got an amazing pump and had a highly effective workout. Don’t put your training off and don’t get put off by the idea that you must be in the gym for more than 30-45mins to get an effective workout done. Go in and get it done!

02.01.2022 Not too sure what to train today? Why not train a little bit of everything? Enjoy and happy training!

02.01.2022 I can not stress this enough, you can be the most disciplined person in the world with your training BUT if you are ill disciplined with your nutrition you will continue to chase your own arse and not get anywhere with your health and fitness goals. You will never out train a bad diet! You just cannot do it.... If you are serious about getting results and transforming your body, it must start with your nutrition. This means understanding your food intake, at the bare minimum your daily consumption. If you do not know your daily calorie consumption, how are you possibly going to manipulate your food intake to suit your specific goals? You can’t. As annoying as it can be, keep a food journal, ideally using My Fitness Pal where you can track your calories very easily using the bar code scanner. It is imperative to at least be conscious of what you are consuming, how much of it you are consuming and what you need to do to get from where you are to where you want to be. Stop thinking that training 3-4 days a week will magically get you your desired results. You MUST combine that with either a calorie deficit or calorie surplus depending on your goals to ensure you are able to transform your body.

01.01.2022 Workout Wednesday Give this Pull Day Workout a try and comment your thoughts below. Happy Training Team!

01.01.2022 Back in the Fuda Fitness singlet for todays Push workout. I love training in my own branded clothing. It really does fill me with pride and gives me that extra little motivation to push myself even more. To me, it represents everything that my clients and myself have achieved and everything we have yet to achieve.... We all have our own personal brand and it is us who choose what that brand will represent. Do you want to be a positive influence on those around you or a negative one? It is a choice we must make every time we wake up in the morning. Make the right choice!