Human Design Health and Fitness in Sydney, Australia | Gym/Physical fitness centre

Human Design Health and Fitness

Locality: Sydney, Australia

Phone: +61 437 268 065

Address: 275 Alfred Street 2060 Sydney, NSW, Australia

Website: http://www.humandesign.com.au

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• Weight loss centre

23.01.2022 Many people often report that they are struggling to lose weight and cannot understand why they are not getting results. As we all know, there could be many reasons for this but one to consider is FOOD AMNESIA. People simply forget that they have eaten something.... For example, a client of mine has lost weight and is doing well. A colleague of hers stated that she was trying everything to lose weight and was eating well but the same person would often eat a kebab, with chips and a soft drink for lunch. One way around FOOD AMNESIA is some form of self monitoring or tracking. 1 You could take pictures of everything you eat and drink for 7 days. 2 You could write it down in a food journal. 3 You could use any of the up to date smart phone apps to make it easier. Make sure you record it as you do it, not at the end of a busy day. Youll definitely forget and if you are having a sub optimal day, you may be inclined to leave sneaky wee treats out. We all do it. Its human nature. Try it and you might find all your answers to your weight loss problems.

21.01.2022 If you are not using this exercise in your program, you should be. The Reverse Slider Lunge is an amazing exercise to develop single leg strength lower body strength. It looks like it works your quads - the muscles on the front of your legs - which it does, but the main action helps to develop the strength in your hamstrings and bum muscles.... The reason is because you have to basically pull yourself up from the bottom position so those muscles have to work hard to make that happen. 1. Stand tall and hold 2 dumbbells. Place one foot on the slider. 2. Slowly side backwards lowering your back knee to the floor. 3. Pause slightly and return to the start position by pulling yourself forward and upwards. 4. Try a couple of sets of 12 reps per leg using Bodyweight only and then start adding dumbbells. If you do this right, you might be a little tender in the upper back of your legs and the bum muscles. Have you tried this exercise before?

21.01.2022 Fix your dumbbell squat to improve your barbell squat. Many of you see the fit people doing all the showboat and advanced exercises on Instagram and you want to jump right in. However, like all advanced exercises, there are a number of levels below, that need to be perfected before executing the big exercises safely.... In this case, the video will show you how a simple mistake during the dumbbell squat can carry over and lead to problems with your barbell squat. Watch the video and fix the mistake and if you already do great technique, kudos to you.

21.01.2022 From Nutrition Australia. I like visual guides to show clients how things should look from a nutrition perspective. I like this plate because it includes all food groups.... You could lump fats in with the protein if you wanted. I like it because people are scaremongering against certain food groups but when you look at nutrition from the 30,000 ft view, youll see that you need all the food groups to promote deep health. Why would you give up carbs or fats when they play such huge roles in our bodies? They help with many things. Please dont give up food groups just for the sake of weight loss. It will probably do more harm than good.

21.01.2022 Here is an image of the weight tracking of one of my ONLINE clients over the past 7-8 months. Look at the ups and downs. There are so many fluctuations. But LOOK AT THE OVERALL TREND.... This is a female client who is a very busy mum with two kids who does not train at the gym, but trains at home with minimal equipment and makes up the rest of her activity by walking. She weighs in every day and has learned not to let the number affect her mood. She uses it as data and troubleshoots accordingly. She came to me at the start of the year because she was so confused about weight loss. She was told she had to eat more, eat less, focus on hormones, and blah blah blah. As a result, she did not know where to start. We simply broke nutrition down to simple habits that she could implement into her busy lifestyle. No calorie counting (which works but is tedious), no food weighing, no dieting. As you can see, through a combination of tracking and coaching she is absolutely killing it and is keeping the weight off which is the most important as she had a history of losing it quickly but not sustaining it. We have a new goal now of toning the bottom half of her stomach after having kids. This is tough but I have no doubt she will achieve it. Do not be afraid of the weight scales. In combination with other measurements, it is a brilliant tool for tracking and coaching. Also, pick an approach and go with it and ignore all the noise outside that approach. There are many paths to weight loss. I just pick the most simple for my clients as they are all busy and either have kids or run businesses so they don't have time to weigh and measure food or spend endless hours in the gym.

20.01.2022 On my previous post I outlined the pros and cons of fast weight loss. Here are some of the pros and cons of slow weight loss. The best scenario is that you get to choose.... It will depend on your motivation, daily schedule and business, whether you have the ability to do either and what your timeframe is. If youve always tried fast weight loss only to rebound again, why not take it slower this time around. If you think slow is too slow, you must realise that youll be no worse off than your current situation anyway as you keep putting the weight back on from multiple attempts at the quicker route. If youve never tried quick weight loss, give it a go. Go all in for a month or two and see what the results are like and then you can decide to back off or keep going. Which would you prefer? Slow or fast weight loss

20.01.2022 Full Body Kettlebell and Bodyweight Circuit This workout is for fitness and fat loss. However, you can really load up the kettlebells if you are strong and fit already. The aim is to work as much of the body as possible and it can be used at home or during peak hours at the gym when you cannot get access to much equipment.... Warm-up by skipping or jogging for 2-3 minutes and then performing 10 reps of each exercise with a lighter weight if you can access it. Then get to the workout. I hope you enjoy it. www.humandesign.com.au F: @humandesignhealthandfitness I: @humandesignpt T: @humandesignpt "Music: https://lnkd.in/fR33mVP"

18.01.2022 Here is a chest superset that uses two overload techniques. The exercises are simple but youll get a real burn and a nice chest pump doing this one. The overload techniques are.... 1 Pre-exhaustion. This is where we do an isolated single joint exercise for the muscle group and then follow it straight up with a multi joint compound exercise which uses multiple joints. For this example we have a cable chest fly and then a push up. You can use a bench press or dumbbell press if you want. 2 Range of motion modifier. This means we are going to use a 1 1/4 technique. See the video for instructions. This superset is embedding overload techniques within overload techniques. Its a way of shocking the body and stimulate further growth or results. It looks simple but its tough if you do it correctly. Feel free to share this workout.

18.01.2022 Cardio is useless for fat loss. Aerobic training makes you fat. You adapt to cardio so it stops burning fat.... These are some of the absurdly stupid statements from trainers on the Internet and it has become a crime to do cardio work within the fitness industry. The last time I looked, Weight loss was a balance of energy in and energy out. Thats right, its not just about calories in. Exercise is great for fat loss - AS LONG AS IT IS COMBINED WITH AN APPROPRIATE CHANGE IN YOUR EATING TO REDUCE ENERGY INTAKE AND CREATE A CALORIE DEFICIT. The only reason aerobic workout doesnt work for fat loss is because peoples diets are nowhere near good enough. They eat back the calories theyve burned and more. Their diet compliance is all over the place, good one week, crap the next. What usually happens is that people start cardio and suddenly they get hungrier because they are burning fuel, and they make dietary compensations. Exercising and rewarding yourself with a treat or extra calories is very common because people think they burn far more calories than they did during the workout. Keep doing your cardio, it does not make you gain weight and it helps with weight loss but only if you eat appropriately to get to your goal. If cardio training doesnt work for weight loss, like the trainers say, then how can weight training work? It baffles me. Weight training is also ineffective for weight loss if its not applied with a good diet.

18.01.2022 Here is a little Q and A I did as a feature on Kochies Business Builders. https://smallbusinessfirst.kochiesbusinessbuilders.com.au/ It is a little insight into what I do and what it is like to be a small business owner.... See if you can spot the famous film quote that I snuck in there. Enjoy.

17.01.2022 The biggest hurdle for beginner to intermediate gym goers is knowing what weight to lift for each exercise and how to progress each week without getting hurt. This video highlights 3 tips to ensure you are getting stronger and lifting heavier weights in a safe and progressive manner. There are many little intricate ways to increase progress with weights but these tips will be the easiest to follow.... Enjoy. Turn off Netflix and listen to me as I am a riveting watch and have a good record of talking nonsense.

17.01.2022 Here is a fantastic little exercise to work your triceps muscles AKA your batwings, tuck shop arms or whatever name you want to call the upper back of your arm. With arm exercises, its fun to try different angles, grips, implements and rep ranges. Watch the video and follow the tips.... Try 2-4 sets of 12-15 repetitions and make sure your squeeze and hold the position at the bottom for at least 1-2 seconds to feel the burn on the back of your arms.

16.01.2022 If you are in lockdown and still want to train your hamstrings, this series of videos will help. You may still be at the gym but you may also miss out on getting the hamstring machine as people take 10 mins rest between sets whilst checking out their Instagram selfie to see how many likes they have. Anyhow, this first leg Curl variation is the Swiss Ball Leg Curl. ... It looks easy but this is because many people perform it with terrible form. Your hamstrings run down the back of your leg. Most people ignore them and as a result they get soft, and less toned muscles in this area. This leg Curl is great as a home exercise and can be performed for anywhere between 10-15 Reps. Once you master the versions in the video, you can move to single leg variations which increases the difficult exponentially. I use this a lot for my online clients but also beginners who need to build up their hamstring strength. Have you tried this exercise before?

15.01.2022 There are way too many fitness trainers telling people to throw their weight scales out. They say it messes with your head. They say it is not a reliable indicator of progress. ... They say its not a representation of you as a person. I agree with all that but why does that mean that you have to throw out one of the easiest and most predictable way to track your weight loss progress. For people who need to lose 5, 10, 15kgs or more, the scales are a massively useful tool to gauge progress along with other measurements. If you are someone who has already reached your weight loss goal the daily weigh in can be a huge motivator to not go backwards and gain weight again. Its only a problem if you make it a problem. If you truly understand that weight can fluctuate day to day no matter how healthy or unhealthy you are, you can take a step back and look at it logically and not emotionally. One of the largest ever studies on weight loss proved that there were 4 successful practices that helped people lose and maintain weight loss. One of them was a daily weigh in. Telling someone to throw the scales out is typical of the blanket advice that trainers throw out there without actually thinking critically about how important it can be for someones progress. DONT THROW YOUR SCALES OUT. Use them as part of your overall weight loss strategy. If it really messes with your head despite all the education surrounding daily fluctuations, then you dont have a weight loss problem, there is something else going on.

15.01.2022 I can tell you with complete confidence that you will experience many motivation and habit dips on any kind of health and wellness journey. Whether you want to lose weight, get fit, build muscle, have the energy to run a business, and run around with your kids, you will experience many of these little episodes. Author Leo Babauta of Zen Habits believes this is a temporary thing and it will move on but it's how you deal with the dip that matters.... Check out this fantastic little article providing great little insights to deal with a dip in motivation. https://lnkd.in/gspYqja

14.01.2022 Here are two very quick tips to improve your knee and hip position at the beginning of your squat. I encourage you to try these tips to get an awareness of what is happening when you do the two little movements. Its actually quite cool to see. It will also help set up your squat properly.... These are probably more beginner tips but I bet many of you will benefit from these tips.

14.01.2022 I can’t express how powerful and simple these 8 habits are to get incredible fitness results. Most people are what we call level 1 nutrition clients. Level 1 means your aim is to master the basics of nutrition that will deliver 90% of your results. Most of us are level 1 nutrition clients as we are not elite athletes or stepping on a stage to highlight our physiques.... After doing thousands of food diaries I can assure you that 90% of people are underperforming in at least 4-5 of the habits listed above. The biggest limiting factors for level 1 clients are: Eating too many processed foods. Not eating enough Whole Foods. Not meeting basic vitamin and mineral needs. Drinking way too many sugary drinks. Drinking too much alcohol. Not feeling satisfied with their meals. If you can set up some sort of tracking or monitoring to see how you are going with these habits, you’ll quickly see that you don’t need an extreme approach. You won’t need to radically change your diet. You’ll only need a few healthy additions and I will guarantee that you’ll drop kg’s, inches, increase energy, fitness and performance in no time. Which habit do you need to work on the most from those listed in the images?

14.01.2022 I love weight loss goals....BUT It’s not the smaller waist, the lower weight or the inches lost that really matter for clients. It’s who they become and how they change that really matters.... I’ve always believed that fitness goals should be three fold. 1 Reduce excess body fat and improve muscle. This is known as body composition. 2 Improved health. 3 Improved performance. But guess what? There’s an intangible list of benefits that also happen without many of you seeing it coming. I’ve seen people get new jobs because they had the confidence and energy to do so. I’ve seen people run Marathons when they couldn’t even run 1km to start. I’ve seen people get out of harmful relationships and start new lives because of their changes in fitness. You have no idea what you can become or achieve when you go for that smaller waist, less weight on the scale or reduced inches. Yes, they can be important to you but it’s the intangibles that really matter.

13.01.2022 https://www.youtube.com/watch?v=O7SLwIDyYrk&feature=youtu.be If you are a film fan, you will know who this lad is. Watch this 8 min video and get some fantastic insights into how he changed his approach and why.... For years he blamed individual components in foods that supposedly caused his weight gain without actually addressing the real issue which was taking in too much energy for what his body needed. When he figured that out, he has been on an amazing journey. He tried every diet from the cayenne pepper diet to Paleo, to Keto, to the Blood Type Diet. There is motivation and inspiration in this for everyone. Enjoy.

13.01.2022 Answer. Muscle does not turn to fat. If you stop working out, you will most likely lose muscle and potentially gain fat.... Muscle and fat are two different types of tissue. They dont convert from one tissue to another. When you stop weight training you dont give your body the appropriate stimulus to build muscle. If you continue to eat the same way you did when training, your calorie intake will stay high but your energy output will be lower therefore you will gain fat. If you stop training but want to stay at your current weight, try dropping your calorie intake to prevent weight gain and match your new, lower daily energy expenditure. Youll still lose some muscle but you wont gain as much fat.

13.01.2022 Continuing on with our strong and fit women. Here we have HD Pt client Petra performing some Isometric strength training to build up to her first couple of chin ups. With this phase Petra is holding at 3 different locations for 10 secs each.... This is a progression from the previous phase which had 10 sec eccentric chin ups. This phase is much harder as you can see. The total time under tension is roughly 30 secs instead of 10 secs. Hopefully this phase will build strength through all the different ranges of the negative part of the chin up. It’s called the Isometric Method. We are going to try and get 8-12 Reps of this, spread out over 4 different sets. Try to spread the Reps out evenly over the sets. Make sure you are close enough to the bar so you don’t have to jump up and hold the starting position. Try it and start building up more chin up strength.

11.01.2022 Here we goooooo. Check out the article headline. An attention grabber or what?... 2021 will have its fair share of controversial nutrition articles with new diets, scaremongering articles, sensationalist headlines. All of which will do their best to draw you away from the basic principles of nutrition which are: Eat lean proteins. Eat lots of plants and fruit. Eat healthy fats. Drink water and minimize processed food. Do not get dragged in to these endless arguments about which diet is best and the health issues with each. Follow those principles. Don’t miss the forest for the trees. Low carb diets are great but not great for everyone.

11.01.2022 A Workout To Improve Desk Bound Posture. With the advent of COVID-19, many of you will be chained to your desks at home or the office. As a result, you may experience postural issues, upper back or neck pain, and perhaps general weakening of certain muscles.... This workout will help with a lot of that. Perform this 1-2 times per week with at least one rest day between workouts. Make sure you follow the warm-up part of the workout. It is important to help with your overall results. Music: https://www.bensound.com/royalty-free... www.humandesign.com.au

10.01.2022 2 Quick Tips To Improve YOur Hip Flexor Stretch. The hip flexors are usually the muscles that feel particularly tight when you sit at your desk all day. After hours of sitting, its a good idea to incorporate this stretch into your daily fitness routine.... You can do 30 secs per side for 1-3 reps per side, for a couple of times per day. Please dont make the mistake in the video which shows me overarching. By arching too much you lose whats called the posterior pelvic tilt. This is where your bum is tucked under your pelvis to increase the stretch. If you lose this position, the stretch is not effective. Try the technique in the video and hopefully youll get a great stretch of your hip flexors. Music: Flying Musician: Carl Storm

10.01.2022 Sometimes the most difficult part about lifting heavier weights is getting them into the starting position. This is very common as you increase your weights for dumbbell shoulder pressing. Short of asking Bradley biceps who is busy flexing in the mirror and Interrupting the gym bunny from taking a selfie, you can be left feeling a bit stuck.... So, watch the video for a very simple trick to get set up correctly. I know this is a basic tip but Ive seen many clients and gym goers get stuck with this.

09.01.2022 This is for the folks in lockdown back home. I've created this FREE 4 week home fitness program a while ago and now is a great time for you to use it. It is all bodyweight exercises. No equipment needed.... There are 3 workouts per week. There is a very easy to follow meal template and some nutrition guidelines. Use it to prevent boredom and extra eating during lockdown, especially in Cold, dark winter months. Feel free to share around. You will get the PDF when you enter your email and name. If you want the free 4 weeks of educational emails, make sure you click CONFIRM when the email goes to your inbox or JUNK MAIL. I hope it helps. You can get fit, lose a few Christmas kilos and stop yourself from becoming completely TV Bound if you are stuck in lockdown. https://www.northsydney-personaltrainer.com.au/4-week-fat-l

09.01.2022 Core Training. You can train your core in many ways. You can bend forwards, sideways, backwards, statically and dynamically.... The standing Cable Pallof Press is a great exercise to work the Anti-Rotation element of your core. Imagine your spine was like a ships mast with all the little ropes coming off at different points to stop it from bending too much and breaking in the wind. This is a good analogy for all the little superficial and deep muscles of your core that work during this great little exercise. Follow the video for the explanation and tips. You can try 2-3 sets of 15-20 reps or try 2-3 sets of 5-6 reps but hold each rep for 5-6 seconds. Its harder than it looks.

09.01.2022 Here is a simple lunch meal. It is well balanced among all the food groups. However, lots of people would have issues with this. The meal breakdown is as follows: Protein: ham and cheese inside the toastie. The Bills organic bread also has a few gms of protein per slice.... Carbs: Bills organic bread. Veg. 2 serves. 1 handful of spinach / half a chopped cucumber / 6 cherry tomatoes. Fruit: 1 large kiwi fruit. Fat: Olive oil, butter and avocado. This is a simple, well balanced meal that gives me protein, vitamins, minerals, healthy fats and carbs and keeps me full for a few hours. This is meal number 3 of my day. Most importantly, its tasty and I enjoy it. Vegans would argue that I shouldnt eat the ham and cheese. Keto Zealots would say I have too many carbs in the meal. Organic people would say I need organic veg and grass fed meat. If it was a vegan meal, the meat eaters would have an issue with it. No matter what you eat, everyone will have an opinion on it. It comes down to how your food is working towards your goals. Is your style of eating tasty, enjoyable, healthy and moving you towards your fitness goals? If it is, ignore all the detractors and zealots who have their restricted beliefs around all sorts of food. Move forward and keep hitting your goals.

09.01.2022 Lose your belly fat in 4 weeks. Gain 10lbs of muscle in 6 weeks. Lose 3 dress sizes with our proprietary supplement.... Everywhere you look there are promises of short cuts to fitness utopia everywhere. I urge you not to fall into that mindset. You will not manage your expectations and youll believe its your fault when you cant get the results that the charlatans promised with the fitness hacks and ninja tactics. It wasnt your fault - it was their false advertising but youll still beat yourself up about it. Instead, approach fat loss and fitness as a habit change process. Most of our daily choices are unconscious. We arent even aware of them but our habits really do create or destroy our goals. If you want to bring change to your lifestyle, develop the long term habits that give you the best advantage. Looking for the quick tactics, the shortcuts, the BIOHACKS, leads to nothing but substandard results and disappointment. Everything we do and achieve is a result of our daily habits - not some ninja trick that some online fitness guru presents. No shortcuts. Put in the work. Stick to the process. Reap the long term rewards.

08.01.2022 There is so much variation that you can do with simple exercises. You can make things easier or harder and just by changing your grip, you can make an exercise recruit slightly different muscle groups. Here is a traditional single arm dumbbell row which mainly works the muscles called your lats (the V shaped muscle on your outer back). It also works the biceps a lot too.... By changing the grip to an overhand grip and driving your elbow outwards, you change the muscle recruitment to work more of your upper middle back. Namely the muscles that help pull your shoulder blades together. Its definitely more challenging as you cant use your biceps as much so you may have to lower your weight. However, its a nice little challenging variation to add into your routine.

07.01.2022 I had to channel my inner Ron Burgundy for this video. Enjoy the tips.

07.01.2022 Research shows that one day per week of weight training has benefits for the first few months of training. After that, the adaptation that it causes in muscle, strength and bone is insufficient. You get an amazing 24 hour benefit for your health because you have contracted skeletal muscle but its not enough to encourage change or adaptation.... One day per week is not a sufficient stimulus to create meaningful change in muscle and bone function and health. There is no judgement with this. If you have time for one session per week, do it. Its better than nothing. You would need to do a full body session that uses movement patterns like squats, leg curls, step ups, rows, presses, core work etc. to ensure you are getting as many muscles exposed to work as possible.

07.01.2022 Here is a cheeky wee biceps exercise that you will struggle to CHEAT on. Ever since Darragh Fleming christened my left bicep Russia, and my right bicep, America, I felt compelled to shoot a biceps video. Here it is and remember - kissing the guns is okay at social gatherings.... Prone Dumbbell Hammer Curl. This is a very underrated biceps exercise. It can virtually eliminate any cheating as you cant swing during the exercise. 1 Set up the bench at 30-45 deg. Place your chest on the bench. 2. Your arms should hang underneath you with your elbows directly under your shoulders and palms facing each other. 3. Keep your elbows fixed and slowly curl the dumbbells up as far as possible. 4. Squeeze your biceps hard and then slowly lower to the starting position. Try 2-4 sets of 8-12 reps.

06.01.2022 Ive had to open my mind a little when it comes to different approaches to weight loss. Im a huge fan of the slower, more sustainable approach. This is from 15 years of Pt and experience. I see people with multiple attempts at weight loss because theyve always wanted the quick fix.... It has usually backfired with increased weight gain. However, there are pros to the faster weight loss approach. Ive illustrated some of the pros and cons in the image. At the end of the day, dealing with hunger surges and having the mental toughness to deal with a restricted diet is highly personal. Some people can do it and others cant. Try both and see what works. There is no right or wrong answer. Which approach do you prefer?

06.01.2022 Carbs. Why they are important for you as an exerciser. Carbs provide a supply of necessary energy during training. Especially high intensity weight or interval training.... When we eat carbs we break them down and use them to replenish depleted glycogen ( the stored form of carbs in your body). When your muscles perform work, they rely on these glycogen stores to create the energy needed to lift weights or run fast. Eating enough carbs prior to training can reduce this glycogen depletion. Eating enough carbs after training can replenish used glycogen. This all helps overall performance and recovery from your training sessions. Failure to eat enough can impair any strength or muscle building potential. You have a limited store of glycogen in your body (whereas you have an almost unlimited supply of fat in comparison) therefore its necessary to eat carbs daily if you are someone who trains hard (everyone on Instagram ).

06.01.2022 If you follow page you know that I prefer a longer more sustainable approach to fitness results. However, there is nothing wrong with a quick aggressive approach but it comes with a price. When you see dramatic before and after pics in a short space of time you can bet your ass that the person worked their socks off during their sessions.... They were focused. They had a plan. But most importantly they put in the work. You could literally see great results in as little as 2-4 weeks if you cut out alcohol, sweets, processed foods and takeaways and trained 3-5 times per week doing high quality sessions and taking a few recovery days. However, most people want the results but cant even bring themselves to do this. I am baffled by this. You could do a healthy, aggressive approach and look different in no time. BUT YOU MUST DO THE WORK. It just simply doesnt come easy. As I said at the start, I prefer a slower approach while I enjoy my life without being overly detailed about staying fit. You have to make the call but its not a you can eat whatever you want and still lose weight and look ripped approach. There is effort and a process involved. If you want the shortcut - be prepared to put in the work.

05.01.2022 Okay. Turn off Netflix and watch JD fix your single leg RDL. Prime time viewing I reckon. Here is a cool little feedback tip to fix one of the biggest mistakes with the Single Leg Romanian Dead-Lift.... This is a great exercise for balance, hip stability, single leg strength and as my old friend Forest Gump always says its great for your BUTT-OCKS. Enjoy the tip and share it with millions of people.

04.01.2022 When you embark on your fitness goals this year, remember the quote in the image. The hustlers on the internet will tell you that you need to go hard or go home. These are usually young people with no kids and little to do but train.... I can tell you now, after 16 years of personal training, and seeing countless people lose weight, it’s a matter of small intervals interspersed with easier back off periods. It’s too difficult to maintain focus and train hard all year round when fitness is not the be all and end all of your life. I admire the people who can do it but these are the outliers. Your body doesn’t like being in a calorie deficit endlessly. It needs breaks. Training hard is essential but so are recovery days and weeks. If you are stressed, sleep deprived and overworked, how is hard training and strict dieting going to help. If there are times this year when you don’t feel like training hard or dieting, that’s cool. Back off a bit for a few weeks. Weight loss is like interval training. Hard work and focus followed by recovery and relaxation. Train hard - eat well - recover - back off and maintain weight for a few weeks and go again.

04.01.2022 Okay. Should you be drinking shakes? Most dieticians will tell you that if you are meeting your daily protein requirements through your diet you don’t need to take a protein supplement. However, for some people who travel a lot for work, it can be a great alternative if they don’t have healthy protein options available.... It’s also great for people who want to build lean muscle and need to consume extra calories but their appetite isn’t huge. A shake can be beneficial in this instance. Whey protein is a very popular type of shake. It is considered to be a complete protein (see my earlier posts in the protein series). It is complete because it contains all 9 essential amino acids that your body can’t make on its own. So if you do need additional protein, it can be a food addition to your diet. It is absorbed really quickly and can help preserve your precious muscle tissue when trying to lose weight or during the natural ageing process. Do you drink a protein shake?

03.01.2022 I cant remember where I read this quote but its brilliant. Right now, you are probably drowning in a sea of fitness information. Information overload creates self doubt. You could be going along nicely but youve just picked up the trendy fitness magazine while paying for your food shopping and the front cover screams:... Forget everything you know about fat loss......see how celebrity actor Bradley biceps lost 10kgs eating only activated almonds. Before you know it, you are questioning everything about your own approach and wondering if it should be faster or easier. This makes it really hard to stick to a program. Youll keep jumping from program to program and wonder why you are still not losing weight or seeing results. New information will arrive on the Internet every day. The people who change are the ones who take consistent action and ignore the nonsense. Stay the course. Be patient. Dont jump off because the water is smoother 100ft away.

03.01.2022 Part two of the protein education series. How much protein do we need? Imagine you had a sink with a little pool of water in it. This pool of water is equivalent to your amino acid pool (the amount of Broken down protein molecules in your body).... Imagine the sink never had a plug and it was constantly emptying. This is similar to the amino acid pool in your body. Your body is constantly making protein or breaking down as needed. We don’t really have a place to store protein like carbs and fats. Therefore we need to eat protein every day as we have to replace those losses. If we didn’t eat protein we would literally start digesting ourselves. This is one reason why very low calorie diets can result in muscle loss because the body has to get protein from somewhere if we don’t give it enough food. It is estimated that a healthy adult needs around 0.8g of protein per kg of body weight each day. Someone who is trying to build muscle or train a lot would need anywhere from 1.2 - 2.4g per kg of body weight per day. Again, I like the simple rule of eating 1-2 palm sized portions of protein per meal per day. You now know that you need to eat protein every day. What foods could you add to your diet to get enough protein?

03.01.2022 I know that exercise is probably the last thing on your mind on a Friday night but I wanted to let you know that Im still running zoom classes 3 times per week. If you want to train from the comfort of your own home, with minimal equipment but still get an amazing workout to start your day, here are some details. Workouts run 3 times per week. ... Mon - Weds - Fri: 6:00am and 6:45am. They are mainly Bodyweight circuits but you sweat a lot and it sets you up for the day ahead. If you can handle me making silly comments about your technique for 45 mins, you are ready to go. Ive had some great feedback and many people have kept going even as the studio is open. Current members, feel free to share this around if you have any friends who want to train. Lastly. No one has time to look at your messy room as they are too busy sweating. You only need a few sqm of space. You get to wake up to my beautiful dulcet tones 3 times per week.. Email [email protected] if you are interested in trying a session out or you can message me here with the code word I want to get super fit like Jd Have a great evening.

02.01.2022 Another great post from Bill Campbell. #Repost @billcampbellphd with @make_repost The correct answer to this question is....... A (Fat) .... The body stores fat in fat cells (adipocytes) & carbohydrates in muscles & liver (stored carbs are called glycogen) . Our bodies dont really store protein, but some view muscle as a form of protein storage . Your body burns these nutrients to keep you alive & to fuel your workouts . Nearly all of the energy/fuel that you burn comes from fat & carbohydrates . Protein is generally NOT used to fuel your exercise sessions if calories are sufficient (but if youre in a caloric deficit your body does rely on protein as fuel. This is why people tend to lose muscle mass when dieting) . What about carbs & fat? When does the body use which one & under what circumstances? . Your body burns primarily fat during rest/low intensity exercise (such as when youre watching TV or on a slow jog) . As you start to increase the intensity of your workouts (lifting weights or running/sprinting), your body starts to rely more on your carb stores & subsequently burns less & less fat as a percentage of total calories burned . Stated differently, during high intensity exercise your body burns primarily carbohydrates; during rest or low intensity exercise your body primarily burns fat . Does this mean that you should rest all day or only engage in walking to burn more total body fat? . NO . While its true that the majority of the calories youre burning when going for a walk are primarily coming from fat stores, you arent burning many calories . Lets say you walk for 30 minutes & burn 100 calories. 90% of these calories come from fat stores so you burned a total of 90 calories . Compare this with running for 30 minutes where you burn 250 calories. Since running is higher intensity than walking, you are now burning only 50% of your calories from fat stores . But, 50% of 250 total calories is 125 total calories burned from your fat stores . This is considerably more than the 90 calories of fat burned while walking . If fat loss is your goal, the most important consideration is burning more calories throughout the day via healthier food choices and improving your fitness so that you can burn more calories during your workouts. See more

02.01.2022 Another excellent post from @billcampbellphd In my opinion, the correct answer to this question is....... . .... B (1% of your current bodyweight per week) . . Heres what this looks like. If you currently weight 140 pounds, thatd be a weight loss of 1.4 pounds per week . . Or, a better way to set this goal for yourself is to take this weekly goal and apply it over the next month, & in that case it would be a goal of about a 6lb. weight loss per month . . If you currently weigh 250 pounds, that would be a weight loss of 2.5 pounds/week (or 10 pounds/month) . . A lot of people like to provide weight loss goals in terms of total pounds lost. A very common recommendation is to lose 2 pounds per week . . The reason I dont like this Everyone should try to lose 2 pounds per week when dieting advice is because it does not take the current weight of the individual into consideration . . A 2-pound per week weight loss is a LOT DIFFERENT for a 110-pound female than it is for a 200-lb. male . . This is why I prefer to provide a maximum weight loss goal that is relative to your current bodyweight . . The math to calculate this is quite easy. Whatever your current weight is, just multiply it by 0.01 & the answer is your goal for the most amount of scale weight that you should aim for that week . . Why do I recommend this 1% limit? To preserve your metabolic rate & muscle mass . . Research has shown that if you try to lose weight too quickly, youll lose more muscle mass . . A consequence of this is that your metabolism will also slow down, making it much harder for you to experience fat loss success over time (& much more likely to regain weight when your diet is over) . . These numbers are for people who only rely on their scale weight to monitor their progress . . I also recommend getting body composition measurements about every month so you can know that of the weight you are losing, how much is coming from fat stores and how much is coming from your muscle (hopefully none!) . . By the way, if you lost 5% of your current bodyweight every week, I dont think you would be alive for more than a few months. See more

02.01.2022 I love being a fitness professional. But I have to tell you, its annoying that fitness has become about who looks the leanest. I genuinely have no trouble with people getting lean. Hell, Im a personal trainer who loves helping people lose weight.... But please stop comparing yourself to photoshoot images. Heres why. 1. The fitness professional had a dead-line so they trained their bollocks off and semi starved themselves for the photo. 2. There is usually fake tan involved. 3. There is usually professional lighting and angles involved. 4. There has been a thousand takes of the photo. 5. Theyve usually done some weights beforehand to get a little pump and get the muscles looking a bit bigger or more toned. 6. They are fitness professionals who do this stuff for a living. All the above applies to transformation photos for the general public too. The fitness industry is probably the most screwed up industry when it comes to body image and it screams look at me, Im amazing all over Social media with endless narcissistic shirtless / bikini photos. Stop comparing yourself to these photos. It will leave you demotivated, frustrated and unwilling to improve because you think its impossible to reach those goals. And remember this - they never maintain the photo shoot look for long after the photo and quite often it can mess up peoples relationships with food and fitness for a long time after.

02.01.2022 Here is another example of poor exercise pairings when it comes supersets. Again, try not to pair single sided exercises with double sided exercises when doing a superset. Watch the video to show the good and bad examples. ... Switching between single sided and double sided upper body exercises in a superset will leave one side feeling fatigued and is not a good idea when trying to lift heavy. Hope these tips help.

01.01.2022 I dont know where I read this but its brilliant. Imagine you sat down today and said to yourself - my goal is to gain 5kgs in the next few months - how will I achieve that?. You would most likely say:... 1. Eat out as often as possible. 2. Eat more sweets, chocolate, cake and crisps. 3. Drink more alcohol, soft drinks and high calorie drinks. 4. Eat until Im stuffed. 5. Choose the highest fat content of meat, dairy, chicken etc. 6. Add sauces and dressings ti all my salads and meals. 7. Move as little as possible. If your goal is to lose weight, or simply maintain it, you would most likely do the opposite of everything on this list You see, most fitness professionals agree on the basics of weight loss. Its okay to disagree on stuff. But the aim is to just do something and stick with it and it will most likely work.

01.01.2022 Everyone loves fancy training routines. Everyone wants to try advanced techniques and cool combinations of exercises. However, pairing exercises in the wrong way can lead to potential injury.... One of the biggest mistakes I see on social media is people pairing BILATERAL EXERCISES with UNILATERAL exercises in a superset. A superset is when you perform two weight training exercises back to back. You can perform unrelated muscle groups or the same muscle group. If you do superset the same muscle group, please avoid the common mistake made in the video as you will get hurt, especially when you add significant weight to the exercises.