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25.01.2022 Did you recently stop training ? if so you definitely wanna know how will this impact you both short-term & long-term in terms of your overall body composition and risks of REGAINING FAT, potentially FAT-OVERSHOOT Swipe right and see what research shows #fatregain #neat #training #caloriecounting #fatovershoot #bodycomposition #coachingeducation

22.01.2022 People ask me all the time.... what’s your opinion on drinking BCAA during or after workout? as in benefits of them... well i ask them, what’s your diet like??... in more depth... for example If your PRE-WORKOUT meal contains a lot of high quality PROTEIN 30+ grams, then there will be no benefits to consuming BCAA during or after your workout....WHY ? well roughly 1-2 hours after your preworkout meal that contains high protein content all the BCAA will be in your bloodstream and they will peak at that 1-2 hours after that meal.... in this particular time after the workout it’s would be FAR MORE CHEAPER to just invest in some WHEY-PROTEIN that has complete BCAA and higher dosage. Hope this answer hits the home run with you, I find BCAA most beneficial for VEGANS as they don’t get enough Amino acids from there diet, and potential they are great if you don’t have access to food or protein for that matter... in this particular case where you getting enough protein specially prior to workout there is no use for them and like i mention WHEY protein gives you more BANG FOR YOUR BUCK. #bcaa #protein #wheyprotein #perfromance #gym #coachingtips #supplements #tipoftheday #nutrition #vegan #mythbusters #sharethelove #educateyourself #fitnessprofessional #sydney #pt #onlinecoaching #fitnessdietplan

22.01.2022 Protein distribution for maximising muscle Hypertrophy The Study Included 26 untrained young men between 18-26 to complete the study.... They were then randomly assigned to one of two groups. they consumed 0.24 g/kg of protein at all 3 meals, including breakfast. 0.24 g/kg is considered the threshold for maximising muscle protein synthesis from single meal. this group had their protein skewed towards lunch and dinner so later in the day, so naturally breakfast was lower then 0.24g/kg threshold. The subjects trained 3 times per week for 12 weeks 3 sets of 10 reps leg curl leg extension arm curl row chest press All sessions were supervised Measurements included, (DEXA) 1-rm Total calorie intake aswell as total protein intake were similar between both groups One group having balanced protein intake across all 3 meals group with higher protein breakfast(equally protein intake per meal) had better gains with total lean mass. 3 , Just like most of studies this one has limiting factors as well. However.... If you do want to put yourself in best possible situation for maximising your muscle Hypertrophy and muscle size, equally distributed amongst 3-4 meals seems to give some kind of advantage specially taking in account and at each meal while hitting substantial amount of protein per day.at least 0.4g/kg per meal #protein #mealfrequency #mysclehypertrophy #musclegains #nutrition #recovery #nutrition #onlinecoach #nutritionessentials

22.01.2022 .... Collagen is most abundant protein in the human body Pretty similar to protein ... Peptide normally consist of 50 amino acids give or take. Collagen peptides are derived from connective tissue of animals. There is a perception that using collagen peptides provides benefits of recovery of collagenous in humans( fascia,tendons ,bone) when damaged from intense workout- reality is there is very little research done on this supplement. The new study 15 trained young adults 22-23 yrs old 87-94 kg body comp 18-21% training experience 6-7 yrs Collagen -15 grams per day Placebo Randomised Double-blind Duration 12 days 5 sets of 20 drop jumps 2 min rest between sets performed on 7th day of study Results Little to no benefits from supplementing amino acid profile in the supplement is a very important component to consider supplement overall tends to be lower in the essential amino acid Take away collagen peptides are unlikely to provide little if any benefit to recover from exercise compared to average dose of (0.3g/kg bw) also has benefit compared to , stimulation of . #collagen #collagenpeptides #recovery #protein #supplements #wheyprotein #science #research #nutrition #trainingrecovery

20.01.2022 Is there maximum amount of protein you can use from just 1 meal You hear this all the time Myth that there is a maximum amount of PROTEIN you can eat per meal. Let’s look at some of the facts in terms what happens in a process... shall we ... Protein synthesis is the process by which your muscles make new protein regardless if you trying to build muscle or maintain muscle while losing fat, maximising protein synthesis in your muscle is important recent study with Dr Wolfe, showed that maximum muscle protein synthesis is stimulated by an intake by 20-30 grams of protein, which would make you think that that is the limit Hold on your horses for a second the process by which your muscle build new PROTEIN is not just affected by protein synthesis the rate at which your muscle build new protein is the result of net balance between rate of protein synthesis and rate of PROTEIN BREAKDOWN In other words when you reach the maximum level of PROTEIN SYNTHESIS, you could still increase the rate at which your muscles build new protein by reducing PROTEIN BREAKDOWN (increasing net positive PROTEIN balance) To wrap it up and put it in practical use Evidence would suggest that you don’t need limit your intake of protein of 20-30 grams per meal, or spread it evenly tryout the day. You don’t need to worry if you consume over 50+grams of protein per meal that you are WASTING that extra protein. The main factor would be in making sure you reach your overall protein requirements for a whole day and how you meet that goal is a sense of serving per meal is up to you and it’s secondary factor. #protein #musclegain #proteinsynthesis #mythbusters #diet #coaching #nutrition #weightlifting #onlinecoaching #movement #gym #diettips #calories #strong #physique #results #share #educate #potd #postoftheday #weekendeducation #follow #fitnesspro See more

19.01.2022 Training more like confusing yourself by * Joe Weider was most famous for this approach on top of many others principles he had.... His idea was that by switching up exercises frequently, you could your muscle and therefore better stimulate them to grow as they would never get used to a single stimulus. Studied a muscle confusion where exercises were randomly varied throughout the training program. There was no statistically significant differences in changes in muscle size between group. 1- both grous improved 1-rm strength, with no statistically significant differences between groups. There was no significant differences between groups for changes in percentages of body fat. The varied group showed a significant improvement in motivation whereas the control group didn’t. ‘ ‘ , ‘ * Did you hit a roadblock and you need some guidance from a ? Due to high demand I’m fully booked out * i have a wait list for * * Contact @hybrid_performance_coaching

19.01.2022 Myth busting 101 Data before declaration. if you are going to tell me what you think, give me a solid reason PROOF why you made up your mind. #sciencebasednutrition #sciencebasedtraining #data #mythbusters #coaching #pt #movement #painfree #painfreetraining #flexibledieting #caloriecounting #reserch #fitness #onlinecoach

17.01.2022 Muscle hypertrophy for the TRICEP correlates with the regional muscle activation. Which is why is important to incorporate different patterns and angles of activation in order to maximise the HYPERTROPHY of the TRICEP. Many studies would indicate this is the best approach to stimulate all 3 heads of the TRICEP.... Pressing movements-bench press, close grip bench press, overhead press Isolation movements- rope push down(demonstrated on left bottom) lying tricep extension. Pressing movements will target MEDIAL & LATERAL HEAD Isolation movements will target LONG HEAD #tricepsworkout #triceps #hypertrophy #compoundexercises #isolationexercises #elbowflexion #musclebuilding #coachingtips #pt #sydney #tipoftheday #fitnesstips

17.01.2022 Early stages of body recomposition for one of my client. William had substantial amount of body fat around lower back and abdominal area as you can see, firstly i wanted to address that while focusing of building a foundation as far as the strength & conditioning component goes, all fundamental movements are part of the program Squat Hinge... Lunge Push Pull Loaded carry we focused on more flexible diet slow and steady while introducing the energy component to it and increased protein intake. now after the reopening of the gym we are back at it and we can focus on actually building the physique as William wants to focus on strength and size which we are well into 2 months after gym reopened. while this is far away from where we wanna take it it’s great to look back on some decent adjustments and progress we made. #client #bodyrecomposition #clientspotlight #coaching #weightloss #hypertrophy #bodytransformation #pt #caloriecounting #strength #conditioning #squat #hinge #push #pull #carry #strong #lunge #muscle #progression #potd #fatloss #musclegain See more

15.01.2022 , ‘ . , ‘ .... ** / , . ... * * ( ) ( ) ( ) , . & . , . () ** . & ? . : ( ) . ‘ , . . . ‘ ( ) . ! 12 ! . .... @.

15.01.2022 Carb or fat meal? I hear this terrible rumour circling around like a bad Joke, you should either have carbs of fats not both. Hmmm Before we start lurking around like a erratic book salesman telling people not to eat carbs & fat we might get our fats..Sorry FACTS in check... well lucky for you you don’t have to sit in HOT SEAT let me take one for the team Rumours started couple a years ago it when it was popular to avoid combination of fats & carbs in same meal BECAUSE we were made believe that the INSULIN release from the carbs would enhance the entry of dietary FAT into FAT stores.... Ok! however there is this TINY detail that they left out, under the calorie controlled condition there is no difference in fat loss between diets that combine fats/carbs in a single meal or keep these macronutrients mostly seperate. This information is kind of important ( yes i’ve pointed this out in extremely sarcastic fashion) Some thought for the brain The combination of CARBS+FATS have been around much longer in the human food supply compared to the obesity epidemic. See how easy that was..Sourdough & avocado on YOU in this case More myth busting The only reason why you hear positive feedback from people saying that eliminating either carbs or fat from meals is that it will automatically reduce high energy density combination SUCH as processed foods, buttered bread which will result in reduction of total calorie intake per meal. YEP it’s not actually magic it’s eliminating certain foods completely more practical application of information we gathered Things to consider if you LOVE carbs&fats in same meals and while STILL keep compliment to your body composition goals Many successful diets approaches do not require you to avoid combination of your favourite foods in same meals simply limit the portions and total calorie intake per meal, yep that still allows you to to have arbitrarily avoiding combination of carbs & fats can make it EXTREMELY HARD to structure you meals and make adherence more challenging. For all COACHING inquiries E-MAIL [email protected]

14.01.2022 Friday night Burgers Chips & Beer .... Even thou Antonella had Coke zero as you can see....TRAITOR jokes i made a joke with few of my clients today that while they are losing weight i’m eating burgers and chips as a reward lol on a serious note now thou... Strategies that limit, rather then completely avoid so called problem foods are associated with better long-term weight loss. Flexible approach towards dieting will work best for most people over the long run, reason being pretty simple it won’t affect you social life.... and maybe also cause BURGERS & CHIPS are pretty darn delicious While dietary approach will highly vary from person to person obviously at thats the way it should be. make sure before you play the game you know the rules, what i mean by that don’t deprive yourself of the things you enjoy some food because someone might say you can’t.... now that just a terrible lie and i’m here to tell you that’s simply not how the human body works Your diet approach should be highly personal and should be something that allows you moments likes these without feels bad BECAUSE there is simply nothing wrong with this where you can just enjoy the damn burger & chips while washing it down with a beer or two with your woman without compromising your fitness goals overall CHEERS to that DIET approach #burgers #chips #beer #datenight #flexibledieting #coachingtips #nutrition #fridaynightlights

13.01.2022 There is a lot of BOLD STATEMENTS and bad products being made in fitness industry regarding both nutrition/supplementation and training aswell so i would like to give you all Few guidelines before you pull out your bank card and make a purchase on a product or idea that will not work as marketed sorry snake blood dealers we onto you When reading the articles in HEALTH & FITNESS industry you should in fact be skeptical because there is a lot of misleading and not correct in...formation wether they are trying to SELL you something or TEACH you something that in fact has no prof that would back that up FEW KEY points to look at Does the person/brand/product provide reference for claims being made on the product and what that product does do the references support the claims being made? yes or no should do Does the person/brand/product make any assumptions in the argument being presented ? are assumptions valid? Does the prof/data has LIMITING FACTORS, this is a massive one as there is a lot of limiting factors that will directly be pointing to your specific need and reason of you buying that product/service Hope this helps you guys and saves you some money time and most importantly doesn’t make you think that your simply have bad genetics or broken metabolism this is purely not the case there is a lot of great fitness experts/coaches and products out there and then there is the other UGLY SIDE don’t ever anyone take away your BENEFIT OF A DOUBT Have a great day #sciencebased #sciencebasednutrition #coaching #coachingtips #nutrition #supplements #pt #mood #educate #ask #vans #nin #data #motivated

13.01.2022 ATTENTION: Men & women,if i can get your 5 min i would like to show you HOW this condition become public enemy number 1 over past few decades & most importantly few KEY points you can start applying today to take it on head-first. Swipe right for more indebted facebook post includes RESEARCH & DATA RESULTS OF STUDYS OVERVIEW & FEW APPLICABLE POINTS... WE SIMPLY EAT TO MUCH! now that’s not to say that by decreasing physical activity won’t impact weight gain! that would be a lie, HOWEVER data. collected shows clearly that main reason is increase in overall calorie consumption. FOOD ENVIRONMENT plays a HUGE role and drives overeating. obesity is driven primarily by overeating on a population level. increasing of PROTEIN is one of powerful strategies. decrease consumption of HIGH REWARD FOODS. decrease energy dense food decrease intake of highly processed food. If you enjoyed reading this post let me know about it, SHARE it or TAG your friend. If you need HELP with addressing your DIET shoot me an E-MAIL [email protected] #eatinghabits #data #reserch #obesity #sedetary #weightloss #calories #activity #coachingtips #coachingtips #fitnessprofesional #nutritiontips #pt #fitnesspost #coachingonline #foods #fightingobesity

13.01.2022 Artificial sweeteners get a lot of negative press and that is not the case when when we actually look at the fact. Regardless of what you think about them it’s good to know the fact and while im not saying you should consume them i am saying they can be helpful in few situation #artificialsweeteners #cokezero #energydrinks #caloriecounting #caffeine #education #stevia #zerocaloriedrink #lowsugar

11.01.2022 () What would it look like, if it was simple? Let’s face it we could talk about this topic for hours...... That being said You might have heard saying If you can’t explain something simple enough, you don’t understand it good enough On that note Let’s dig into this shall we According to ( 2010) 3 Focus her is to keep the stress completely on working muscle throughout the whole set, full range of movement keep maximal tension here is maximal load is here not essential You probably experienced some muscle soreness if you ever really went for it () delayed onset muscle soreness Micro-tears in your muscle tissue causes this cytokines then trigger the release of growth factors important for hypertrophy. There is a good chance you have experienced this before implementing higher reps sets or drop sets can assist in promoting maximal muscle growth. to stimulate maximal muscle growth you need to focus on maximising tension you place on your muscle. focus on form and tension first load second. Hope you find value in this and thank you for taking time by stopping by. If you need help with your program and would like to be coached by yours truly* Please inbox or [email protected] Yours truly Sveto d #coaching #hypertrophy #musclebuilding

10.01.2022 Does PUMP enhance the muscle growth? Correlation doesn’t always equal causation some training techniques known to enhance the pump don’t enhance muscle growth... Rather then blindly chasing the pump, implement and follow proven training methods that work and result in muscle size(hypertrophy) #musclepump #musclegrowth #hypertrophy #musclebuilding #strength #strengthtraining #physique #weightlifting #coaching #coachingtips #pt #educate #coachingmethod #gymmotivation See more

10.01.2022 ..... no I’m not advising you to start drinking.... I’m just here to help shed some light on this subject... ... Alcohol is wether we like to admit or not been present since the beginning of civilisation, and is big part of social life and is easily available all around the world. I personally enjoy and I’m yet to say no to a glass of red NOW! Alcohol and effects of it can sometimes range and be both enjoyable and harmful. Light to moderate drinking is usually associated with health benefits such as lower risk of heart disease On flip side, it can be extremely dangerous due to things like alcoholism,cirrhosis,drink drinking etc However... I wanna focus on effects of Alcohol on Few key takeaways alcohol does inhibit fat burning during its metabolism, but does not affect fat balance over 24 hours-given you don’t consume more calories then you burning. alcohol will result in weight gain only when total calorie intake excess the calorie needs(maintenance) moderate amounts of alcohol (10% of total calories) will not impair fat loss as long as you remain in an calorie (energy) deficit. alcohol may (depends on individual) increase appetite that can lead to higher food intake. Given the information we have access to it pretty obvious just like everything else in moderation can be enjoyable. Now my intention is certainly not to change you mind but rather wanted to address some of the concerns and common questions I constantly answer. by expressing my personal thoughts and sharing some facts, as someone that works in health and fitness industry for past 10 years helping my clients achieve desired body composition while enjoying balanced diet. I’m here to tell if you do enjoy few drinks like most of us do, it’s to have 1-2 drinks per day * and still be able to achieve fat loss as long as you are mindful of your total calorie intake per day. So next time you have nice piece of and don’t feel bad about washing it down with some ..... it’s totally if you do..just saying

09.01.2022 Physical activity & TDEE on daily basis what does research suggest to be best approach moving forward in order to KEEP THE WEIGHT OFF high physical activities are extremely important during weight maintenance in order to prevent WEIGHT REGAIN increase physical activity energy expenditure acts as a buffer against the inevitable increase in calorie intake that occurs during weight maintenance.... evidence-based recommendations are 11-12 kcal/kg/day, or a physical activity level (PAL) of 1.70 to 1.75 these recommendations are equivalent to 60-90 minutes of daily moderate activity, or 30-45 minutes of VIGOROUS activity. DATA collected suggests that > 10000 steps per day are necessary for long-term weight maintenance increased physical activity does not need to come from formal exercise, accumulation of WALKING & (NEAT) non-exercise thermogenesis is usually more efficient approach. The most important thing is to have proper guidance this is a paramount in order lose weight and most importantly keep it of, also SAVE TIME & MONEY my clients know this that’s why they recommend me to their family and friends as i hold the end of my bargain. If you wanna find out what i can do for you SHOOT me a E-MAIL [email protected] #weightloss #steps #resistancetraining #diet #rmr #thermogenesis #physicalactivity #fatloss #data #coachingtips #deficitcalories #pt #onlinecoaching

09.01.2022 6 FOUNDATIONAL MOVEMENT PATTERNS ... * #coaching #movemnet #injurieprevention #strong #painfree #ppsc #injureefree #push #pull #squats #lunge #hiphinge #carry

08.01.2022 Rectus femoris activity is higher in leg extension compared to compound movement so.....If you after maximal hypertrophy of all parts of your quads, then combination of compound and isolation movements is way to go #legextension #isolationmovements #quadriceps #rectusfemoris #muscle #hypertrophy #compoundvsisolation #coachingtips #pt #onlinecoaching #musclebuilding

07.01.2022 Metabolic adaptation is also known as adaptive thermogenesis. what’s that ? well it is a reduction in energy expenditure that is greater than predicted when losing body weight ... Two components are adaptation during weight loss adaptation afterwards if you were suffering from metabolic adaptation, it would result in losing weight at a slower rate than you expected. or not being able to maintain your weight if you were at a theoretical maintenance level Metabolic adaptation is possible, particularly in the NEAT component and also LEAN MASS Resistance training and high protein diet would be great strategy to minimise majority of metabolic adaptation. #metabolicadaptation #protein #proteinpancakes #morocanchicken #weighttraining #proteinpancakes #weightloss #muscleproteinsynthesis #coaching #pt #nutrition

05.01.2022 I spend most of my days helping other people fix their problems, get them fitter, stronger, healthier you name it.. so much so sometime you forget about yourself.... YEP people in fitness industry don’t necessarily look after their own goals and needs so much so they end up being client prospect them selfs results can be of catastrophic proportion i have a lot of friends great coaches that literally change people’s life’s... but what about us... This is one off the main reason why i decided recently to drop all this muscle and weight cause i started to resent the idea of being stereotype PT/COACH beside being of a EXPERIMENT in the first place essentially it became something that made me uncomfortable in the end, i missed being the ATHLETE i once was i missed running i missed swimming i missed everything i once did..... so i decided to do it all again here we go i was 120+ kg couple years ago and now i’m down to 92 kg, feels just like it should.....NATURAL and effortless i realised after years again that i missed all those things and it just happens that everything else followed, my business and personal life got better as byproduct it’s funny how’s things work themselves out... the point i’m making is it’s really easy to get cought in the mix of it all but when it really comes down to it you got to look after yourself try everything but hopefully you come back to what truly works for you and makes you YOU Have a great day & i truly hope this IGNITES fire inside you #doyou #selfdevelopment #tip #athlete #behappy #leadbyexample #changeisgood #happy #coachinglife #goodbibes

05.01.2022 Breakfast or no Breakfast ? just like everything else it’s a personal decision & preference study from 2013 showed when people skip breakfast they don’t compensate during the rest of the day, meaning their overall calorie intake ended up being lower.... So this approach can have advantages where skipping breakfast when it comes to reducing calories intake and result in losing body weight/fat. Eating breakfast is a personal preference/choice. If you do eat breakfast, there is evidence that making it large and high in protein may be beneficial. If you do not eat breakfast, it may be best to have your first meal of the day large and high in protein #breakfast #protein #fasting #weightlossmotivation #nutrition #lifestylefactors #food #coachingtips #personalchoices #adherance #bodycomp See more

04.01.2022 Ever wonder how to lose fat without compromising you lean mass at the same time... it can be quite FRUSTRATING to say the least when seeing your muscle go at a faster rate then the fat itself...many of my clients shared this experience with me as we went through the consultation process at the beginning of their journey. What i wanna share with you is STRATEGY that will maximise your FAT LOSS while minimising loss of LEAN MUSCLE. ... does that sound good enough Are you still skeptical ? so was Trinity remember THE MATRIX Trinity: Neo, no one has ever done anything like this. Neo: I know, that's why it's going to work..... follow white rabbit.... joking, let’s GO One of the big reason why you lose muscle too fast is because there’s a limit in how much energy your body can transfer from fat when your deficit gets too high, you exceed this limit and you’ve got to tap into your fat-free mass stores ( you guess it that includes muscle) NOOOOO stop i can’t take it no more This is why smaller deficits are better for muscle retention. The Theoretical maximum for fat loss, without an exponential increase in lean mass loss is 69 CALORIES per Kilogram of body fat Limiting factor this is however theoretical and is based on number of assumptions, if you want maximal muscle retention and you’re less concerned with the rate of fat loss, then keep your rate of weight loss at 0.7% or less of your body weight per week. You have arrived at your destination Neo: This can't be. Morpheus: Be what? Be real? A-HA moments lean mass loss becomes exponentially large when you lose fat to fast, as you exceed the energy transfer rate limit for body fat theoretical maximum is 69 calories per kilogram of body fat smaller deficits are better for muscle retention for max muscle retention, keep rate of weight loss at 0.7% of body weight or less INBOX Watch matrix and change your mind You take the blue pill...the story ends, you wake up in your bed and believe whatever you want to believe. You take the red pill...you stay in Wonderland, and I show you how deep the rabbit hole goes."

04.01.2022 Previously believed that one of main indicators of good workout is muscle soreness () in order to achieve hypertrophy ( ) not whole truth.... While muscle damage does play a role it’s not a main reason of muscle growth is more accurate way to put it.... Let’s look at this study Aim of this study was to compare time course of , limb circumference, & muscle size (from swelling) ( - ) The results Muscle soreness increased regardless of the exercise, over the period of time however significant differences appeared between back squat and knee extension (starting at 24-36 hours) favourite back squat in terms of muscle soreness Leg circumference, they had increase in both back squat and knee extension, there was only significant difference between two immediately after exercises favouring back squat resulting in more muscle soreness, Muscle thickness of there was significant increase after exercise and at all time points after. Takeaway Muscle damage is caused from the mechanical and metabolic stress within the muscle fibres that are used during exercises , , , 36 Functionally applied multi joint movements will cause more indirect muscle damage then single joint movements. choosing exercise or frequency at least will result in less and could help you training around pain.

03.01.2022 Split squat front foot elevated-one of my favourite QUAD DOMINANT exercise UNILATERAL. BTW do you know what EPOC is one of the benefits of Resistance training is being great for (EPOC) excess post-exercise oxygen consumption ... Elevated protein turnover ( body breaking down protein and building new protein) -protein synthesis has higher demand (trying to build new muscle tissue which requires a lot of energy) 24-48 hours after workout Resistance training EPOC benefits -direct relationship between volume and energy expenditure - the more sets you do, the more volume the more energy expenditure. -minimal impact of rest intervals/super sets on energy expenditure-training with short rest or training with supersets won’t increase you energy expenditure unless you are using those as a tools to allow you to do more volume within given time. -big increase in EPOC/RMR by anywhere from 60 to 170 calories per day over 24-72 hours post exercise -will vary on volume, gender, experience 50-75% of energy expenditure is from energy cost of session itself +early EPOC #epoc #energy #calorieburn #afterburner #hypertrophy #splitsquats #unilateraltraining #strength #coachingtips #fitnessmotivation #pt #fitnessfirst #coachingtips #onlinecoach #weightloss #musclebuilding #coachinglife #strongwomen #strongman #followfortips #fitnesstips #gymtips

02.01.2022 I get a lot of questions on topic regarding whole body vs split routines workouts... this is highly personal preference approach when it boils down to it research shows really clearly that there won’t be much difference between muscle hypertrophy as long as the TOTAL VOLUME is EQUATED from week to week basis ... there you go as always think of bigger picture TOTAL VOLUME per week EACH MUSCLE GROUP 2-3 times per week and your are rolling #wholebodyworkout #splittraining #compoundexercises #isolationexercises #hypertrophy #coachingtips #muscle #volumetraining #coachingonline #pt #educate #gymtips #workouttips #phyisque

01.01.2022 Neat (steps) look in all seriousness i get it, things can get CRAZY work load piles up & your boss is a senseless prick HOWEVER ... You got those steps that you promised to yourself and plus now you got Thomas fckn Shelby breathing down your neck BOOLOCKS on top of doing great job with Strength & conditioning & diet, sedentary lifestyle is one of the main CULPRIT of failed weight loss I CAN’T stress enough how important is this in order to achieve your goal. So i’m guessing you getting a head start today by walking before work ? Fockin A ! By Order of Peaky Blinders #steps #weightlossjourney #peakyblinders #compliance #caloriedeficitdiet #weightlossjourney #coachingtips #onlinecoach #lifestyle #fit

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01.01.2022 Doing crunches etc in hopes of reducing your waist measurements.....sorry to break it to you but Spot reduction is a MYTH so doing any direct core/abdominal workout in hopes of getting a smaller waist is a waste of time there is no evidence that abdominal exercises will TIGHTEN or SLIM your waist, in other words calorie deficit needs to be applied.... however that being said i am BIG advocate of doing direct Core workout from practical ... & functional point of view when addressing either one... Lower back pain Sedentary lifestyle Sport specific There you go save you enthusiasm and energy for more compound movement, and address your diet, activity levels if you do that correctly your waist is gonna go down as the byproduct of doing everything else right. #abs #fatloss #coachingtips #diet #weightloss #educate #fitnessprofessional #caloriecounting #caloriedeficit #pt #onlinecoaching #postoftheday #goodmorning #sydney #deewhy #australia #spring See more

01.01.2022 Weight/Fat regain after you stop TRAINING. Why it happens and what to do minimise it , if you do stop ... Regardless if it’s due to current situation with pandemic or purely based of your personal decision to stop, a lot of people will simply regain or even experience FAT OVERSHOOT gain more than you initially lost. Let’s look at the short term effect when you stop training We know that Exercise causes changes that redirect nutrients into muscle rather than fat. such as Exercise improves INSULIN sensitivity Exercise helps direct nutrients like sugar into your muscle cells, while reducing fat droplets in your fat cells. When you stop training these beneficial changes are reversed This than creates environment that favours the storage of nutrients into fat cells rather then muscle. Stoping training causes changes in body that FAVOURS fat to regain, and potential FAT OVERSHOOT How much you regain will depend directly whether you then compensate for reductions in activities by REDUCING CALORIE INTAKE or increase NON-EXERCISE ACTIVITY/STEPS Things to do if you still decide to STOP or have longer BREAK from training Increase daily steps (use accurate tracker,smart watch,Fitbit) Reduce calorie intake(accurate tracking is crucial as small surplus can result in weight/fat gain) Maintain HIGH PROTEIN INTAKE Try to engage in extra activity, even if it’s bare minimum. #weightloss #training #caloriedeficit #energyexpenditure #activity #steps #coachingtips #diet #coachinglife #onlinecoaching #activelifestyle #fatlosscoach #weightlossmotivation #weightlosstransformation #fitnessprogress #muscle #healthylifestyle #healthyliving #follow #share #educationmatters #educateyourself #educate #tipsoftheday See more