Alpha Muscle Coaching & Training in Charlestown, New South Wales | Gym/Physical fitness centre

Alpha Muscle Coaching & Training

Locality: Charlestown, New South Wales

Phone: +61 411 441 464

Address: Fit n fast 2290 Charlestown, NSW, Australia

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25.01.2022 Grateful to be entering 2020 with this one Happy New Years

25.01.2022 Take responsibility for your self. - Intensity - Consistency - Passion... take control ... #alphamusclecoachingandtraining #personaltrainer #intensity #consistency #passion #takecontrol #responsibility #gymlife #coach #livelovelaugh #motivate

25.01.2022 If you’re going on a weight loss, muscle building challenge, program what ever and in that format there is nothing educating you to be self efficient. To be able to do it for your self after it. Please know you are wasting your money on a quick fix, that will get you addicted to the 12 week challenge and getting everything done for you! Convenience is what more then likely got you to where you’re are now taking the easy options in your daily activity and your food choices. ...Go get educated not a quick fix #alphamusclecoachingandtraining #coach #education #personaltrainer #motivate #inspire

25.01.2022 Nothing motivates you like being proactive #alphamusclecoachingandtraining #bodybuilding #coach #personaltrainer #proactive #livelaughlove

24.01.2022 Looking for a new gym? - 24/7 - group classes - virtual group instructors ... - friendly amazing environment - Oh and I’m there Only 7.99 p/w Fit n fast Charlestown! Only limited time, message me to enquire

24.01.2022 Protein Pancakes #alphamusclecoachingandtraining #macros #coach #personaltrainer #pancakes

24.01.2022 My devotion to you as your strength and body composition coach. - Always up skilling my self with the new and ever changing education. - To be short, sweat, raw and real. (No sugar coating) - To work around you and your life as an individual. ... - Educate you, not spoon feed you. - To walk the walk and practice what I preach. Above all, put a smile on your face when you get a new PB In strength, body fat, energy and all things you!

23.01.2022 To say I’m proud is an understatement of today efforts! 42 km Row in 1km sprint intervals Firstly my amazing team I can’t thank you enough for supportin...g not just this cause but me as well today!! You guys F****ng smashed it ! Thanks to Richard Peden from ASN Charlestown for hooking us up with new Camo ASN shirts to do it in style Secondly Seeing all of team Charlestown Fit n Fast Gyms come together supporting and motivating one another, not just our individual teams and helping other shows how strong were as a team. And I can’t be grateful enough to be working with such an amazing crew ! Matthew Green you’re an absolute machine conquering that on your own, better you then me And last but not least a massive thank you to everyone who helped make it possible and donate towards this day you’re all beautiful people

22.01.2022 Help your self and watch this on how you boys can get the shreds and you girls drop the fat! Don’t critique every word said this is a very basic start to help your journey if you want further help message me I’m always happy to give away advice

22.01.2022 It’s not about being perfect, it’s about being happy with yourself. #alphamusclecoachingandtraining #happy #positivevibes #personaltrainer #coach #bodybuilding

22.01.2022 I feel as though a lot of people look at eating healthy as a chore, but with the right guidance it can be easy and one of the best investments to your body and your artillery of knowledge. It doesn’t have to be carrying around a bag of meal prep on your day out, going out to lunch with friends and bringing a container. Although these can be great money savers and keep it extremely precise. This can cause a negative psychological effect on healthy eating/dieting. Having the a...bility to calculate food/macros in your head on the go can be the difference to sticking to your calories for the day or saying just fuck it and blowing out your calories for the week! With this you’re more likely to stick to a deficit or surplus long term, maintain your goals more realistically, have more awareness of what you’re putting in to your body and achieve what you want with a healthier happier you My tips 1- Invest in your self to learn how to calculate macros and read the nutritional value charts. 2- Organisation is key take 5 minutes to plan where to eat and look at there menu (benefits to living in the 21st century) 3- Food Scales will become your friend on these days, not everything comes with a label. Weight it don’t guess it 4- Not a tip but enjoy variety and freedom, stress less and enjoy the process it’s not always full of wins even if we do everything right! Stay consistent it’s the small wins 5- Use a fitness/diet app not all can be trusted as some give you false calculations my recommendation is diet diary. #alphamusclecoachingandtraining #personaltrainer #macros #inspire #helpothers #lovelive #training #active #consistency #freedom #flexible

21.01.2022 Big Companies and influencers! Start educating and stop selling sale gimmicks. Thank you Don’t worry I’ll add to it Much to come in the future ... #alphamusclecoachingandtraining #personaltrainer #coach #nutrition #flexibledieting #macros #healthyfood #healthiswealth #asnfuelled #asncharlestown

20.01.2022 You’re not unmotivated you’re uninspired. Two thoughts going through my head. 1- pizza 2- make sure I’m flexing my bicep with out making it look too obvious ( didn’t work ) ... #alphamusclecoachingandtraining #personaltrainer #work #coach #bestversionofyou #goalsetting #kelvinklein

20.01.2022 Merry Christmas

20.01.2022 Not getting the results but putting in the effort?? Are you tracking your training volume? I see guys and girls training in the gym not efficiently tracking their volume more than I see a bad deadlift. Doing countless sets after sets on the same muscle groups week after week without tracking them for proper recovery. Guys we know you’re guilty for chest and arms and girls how many times you hitting the booty? ... Our body has a recovery cap, and to save you reading an article like i did to get this information I will just give it to you. The optimal range of sets per muscle group for a natural lifter is between 6 and 12 sets (sets for hypertrophy are only taken In to account at true hypertrophy so having only 1-2 reps in reserve) per session and no more than 2 sessions per week of maximum volume (12 sets x 2) per week. (example 12 sets hamstring Tuesday and 12 sets hamstrings Friday would be maximum volume). According to a study documenting upper threshold training 5-10 sets per muscle group led to better muscle growth and strength gains than 15-20 sets (Barbalho M Coswig VS, 2019) This is extremely individually subjective, taking in consideration someone’s genetics (ability to recover, body mass) and lifestyle already (better sleep, less strenuous work, better nutrition consistently). If you’re someone like my self and love training, it can be so easily over done. Especially when you don’t have a program or a plan for what you’re trying to achieve. We tend to try and do everything at every angle and every accessory, every compound so that way we’re not missing anything and getting the complete package yeah? It doesn’t work like this sadly, which is why it’s so important to periodise our training phases. Have a focus, keep them minimal say 1-3 and focus on those for 12 weeks watch your progression sky rocket! A smart man once said fill one swimming pool at a time other wise your will be standing around forever trying to fill them all at once and never fill any of them.

20.01.2022 @fastfuelaus bringing in the goods for us today at Charlestown @fnfgyms ! Good thing to because I left my meal prep at home @lewisq92 #macros #diets #coach #lovelive #personaltrainer #happyfriday

19.01.2022 I definitely wouldn’t be here with the knowledge I have now with out this amazing bunch of people! To many in the health and fitness industry working against each other, trying to prove others wrong and sound better then the next. The goal is to improve our clients and those around us so why arnt we all working as one to get the best results for them? Be humble, be grateful, don’t ever think you’re the smartest in the room or you’re in the wrong room ... #helpothers #behumble #grateful #alphamusclecoachingandtraining #team #ASNFUELLED #personaltrainer #coach #gymlife

19.01.2022 Hey everyone happy Monday! As everyone is well aware of how out of control these fires are! Us PT's are doing a charity boot camp this Saturday to do what we can to help raise funds for the RFS and wildlife desperately in need! Saturday 8am 2nd creek red head beach $10 per person all proceeds going to charity. So I'll see you all there and bring something yellow or red to raise awareness

19.01.2022 Do you deadlift? #alphamusclecoachingandtraining #deadlift #personaltrainer #coach #bodybuilding #training

19.01.2022 Do the things you enjoy with the people you enjoy doing them with

18.01.2022 BASIC PROGRESSION MODELS FOR HYPERTROPHY - Progressive overload remains one of the most important principles for continuous progression however depending on your goal progressive overload can mean various things. For example when using more of a strength building approach it means gradually adding more weight to the bar, this also applies to hypertrophy training especially if using the muscle damage approach. However when it comes to hypertrophy it can also mean to other thi...ngs - Gradually increasing volume (adding reps, sets or exercises) - Gradually adding more intense training methods (drop sets, super sets, giant sets, mechanical drop sets, pyramid sets)

18.01.2022 STRAWBERRY BANANA ICE CREAM** 3 medium bananas. 1/2 cup strawberries. Freeze solid or buy them frozen ... ( 125 ml ) 1/2 cup light complete dairy+ protein milk. 1 tsp vanilla essence. Blend until desired consistency. Freeze 1 hour. I created it as 1 serve so you can see the total macros and serve it into as many as you like! ENJOY

18.01.2022 Something we can all improve in is mobility, form and joint health! Here is a work out I do just for that Today’s focus ... Shoulders ( rotator cuffs ) upper back ( scapular ) Tomorrow’s Hips and knees 3 rounds back to back 1- plank and scapular retraction: 15 reps 2- super man press: 15 reps 3- lying external raise palms to the floor:10 4- lying external raise palms to the roof: 10

18.01.2022 Thinking of hiring a Coach or PT? Read below I’m seeing the coaching and PT industry boom as of lately and it’s fucking awesome to see so many people take their health and fitness as a priority. But with this I’m also seeing a lot of people get the idea of hiring a coach wrong, you are not hiring a coach to do everything for you and then spoon spoon-fed the results to you. Paying for someone to help you doesn’t automatically get the job done, there is still lots of wor...k to be done on both ends. You are hiring them to educate you and push you to a new limit that you have not yet been. So that might require giving you the hammer and you putting the nail in for your self. Your coaches job is to educate you and to make you independent, so you’re not relying on them in the future. A big one that my clients will know is there is a difference between saying nothing and having nothing to say at all. I say this because sometimes the best way to learn is to fail, f***k up learn from our mistakes, move forward. Things to consider! 1. Be prepared for a change of lifestyle. 2. You may struggle with some things, embrace it. You’re learning new tools. 3. Recognise that this is more than just Physical you will be testing your Emotional and Mental will as well. Just wanted to chuck this out there on the gram to maybe help a few people think a little harder before hiring a Pt or coach. And know that it’s not going to be all smooth sailing

18.01.2022 Part 1 - Insulin sensitivity Insulin sensitivity refers to your cells responding easily to insulin. When we talk about insulin sensitivity we tend to refer to the tissues that have the capacity to store nutrients: adipocytes (fat cells), muscle and the liver; The brain and other tissues also have insulin receptors. To make it simple if you are sensitive to insulin and you eat a meal (especially if it contains carbs, and to some extent, proteins) you will only need to release... a small amount of insulin to get the job done (send the ingested nutrients to the storage facility the muscles) If you are insulin resistant your receptors do not respond easily to insulin and you need to produce a lot more to do the job. We tend to say that being insulin resistant makes you store more fat because you are producing more insulin. This is incorrect you do not store more nutrients/fat simply because you are producing more insulin. Firstly because you cannot store more nutrients then you ingest. The fact you produce more insulin will not magically cause nutrients to be stored as fat you will only store what you eaten in excess (calorie surplus)

18.01.2022 Guilt free Christmas holidays If you’re on a roll with your training and nutrition at the moment or are holding back to the new year to start over with your eating and exercise! Here is a few tips to keep you on track and throw that excuse away.... 1- you need to know your weekly calorie intake ( if you know your daily obviously just times by 7 ) 2- don’t be lazy and actually track what you’re putting in your body. Including alcohol and that snack size chocolate you grabbed off the bench on your way past. 3- let’s say your daily intake is 1800 calories and Wednesday Christmas Day we had an amazing day ate what we liked had a few beverages with our family doing what we want ( which is what I would recommend ) and we total at double our usual intake so 3600. Rather then say fuck it and start fresh in the new year how about we take those calories we went over in on Wednesday and take them away from our usual 1800 on Thursday and Friday only having 900 You’re not going to get fat from one bad day or lean from one good day. It’s what we do day in day out each week every month of the year. So relax, use your brain and enjoy your life. 4- fast in the morning to allow less time For over eating. 5- drink enough water each day to keep your urine clear.

17.01.2022 It’s awesome to right motivating captions under your photos and show your life of success. but how many are genuine to match? Do I eat pizza, burgers and what not? Heck yeah ask anyone that knows me! Will I make I sure that I can allow that by being extremely active and tracking my macros? Yes! ... Do I enjoy a few brewskies at social events? Damn straight! But before that I will makes sure I’ve had enough water for the whole day and my nutrition has been met! I’m sure some of you have some hilarious photos of me stuffing my face with food or doing something ridiculous so feel free to post them in the comments below or DM them to me would love to see them #alphamusclecoachingandtraining #goodvibes #positivevibes #coach #personaltrainer #5sawyers

17.01.2022 Proper Planing Prevents Pitifully Poor ... Performance Something like that anyways I’m just trying my best #alphamusclecoachingandtraining #study #properplanningpreventspoorperformance #coach #personaltrainer #beyourbest #focus

17.01.2022 It’s moments like these I’m happy and confident to say goodbye to fellow friends and clients! @cameronjmcinnes started with me in January to help change he’s body composition but just early in we found a lot of postural and mobility issues that would hold him back from a fair few exercises! We got straight to work with realising the issues and needles to say the improvements have been amazing. He probably hates me from all the times we had to release those damn hip flexors b...ut boy has it payed off. Strength through the roof Beyond proud of this man not just from the physical transformation he’s made but in how much he’s taken on board, learned and made of him self while working and finishing he’s last few months at Uni !! Keep killing it my man enjoy your holiday and what the future holds for you #alphamusclecoachingandtraining #consistency #freedom #flexible #training #inspire #coach #macros #personaltrainer #proud #killingit

16.01.2022 SMILE.. Enjoy today, Focus on what you have and not others. Create your definition of success and happiness. Don’t try and recreate one another’s #alphamusclecoachingandtraining #personaltrainer #happy #smile #health #coach #inspire #gymlife

16.01.2022 My daily/nightly stretch routine best after a hot shower! - Pigeon stretch 30 sec each leg x3 - Kneeling hip flexor 30 sec each leg x 3 - Deep squat hold 1 minute ... - Standing cat stretch x 3 - Hip openers 1 min See more

15.01.2022 The Rich become more rich and the Poor become more poor, why? Mindset. And we ourselves get to control that. Not talking just financially. In our health, family, friendships, memories we create, careers we pursue, the way we choose to view things and treat others. Take control #alphamusclecoachingandtraining #kindness #behappy #coach #helpothers #mindset

15.01.2022 It’s one of those beautiful moments in my job where I get to say see you soon but not goodbye! To say I’m proud of you @courtneyhawkins__ is an understatement over the last almost 3 years I’ve had the pleasure to train you. Your drive and ambition towards all your goals are un matched. We started off as client and PT but over the years you become one of my closest friends! Go smash the next chapter of your life and show the army what you’re made of, I hope they’re ready

15.01.2022 Coming in 2020 with style Hope you are as well

15.01.2022 Not usually the one to implement fairy lights to exercises but I have found this awesome for my clients that struggle keeping stability and tempo with dB incline presses! Give it a go hope it helps! Isn’t @tommy__jewel a rig thou #alphamusclecoachingandtraining #coach #personaltrainer #training #bodybuilding

14.01.2022 Shoutout to our FNF Charlestown team who have so far raised an incredible $3,008 to help Beyond Blue build awareness around men's mental health Their goal is ...to raise a total of $5,000 which will help support this great cause. To achieve this goal, our Charlestown team will be running an in club charity event on Saturday June 22nd @ 9am where they will be opening their doors to members and non-members to raise both awareness and funds and to take part in a fun rowing challenge. Their Personal Trainers will be heading up a small team of clients who will row the equivalent distance of a marathon (roughly 42km). If you want to show your support, pop by our Charlestown club on June 22nd and take part in their row challenge, or you can make a donation big or small by clicking on the link below #fnf #menshealthweek

14.01.2022 Losing focus or interest during your sessions? Give these tips a go! #alphamusclecoachingandtraining #coach #personaltrainer #workouttips #training

13.01.2022 Tonight’s first at home session! Staying motivated at these times is crucial 1a) split rope face pull 25 x 3... 2a) single arm cable pull apart 10 x 3 3a) seated db shoulder press 10 x 4 4a) close grip bench press 10 x 4 5 a) incline hammer press 15 x 3 b) cable straight bar curl 15 x 3 6 a) split rope tricep extension 15 x 3 b) close grip o/h tricep extension 15 x 3

12.01.2022 Yeah mad newbie

12.01.2022 Current condition, not the leanest but focusing on strength, power and mobility for the next 12 weeks Let the games begin #alphamusclecoachingandtraining #lovelive #coach #positivevibes #lovelife #consistency #personaltrainer

12.01.2022 Quickie but a goodie! Dumbbell pressing, have a listen How to and how not to! ... #alphamusclecoachingandtraining #push #press #personaltrainer #coach #toptips #form #helpothers #bodybuilding

12.01.2022 Vitamins do you need them or do you not? You tell me. Here is a list of the basics and most common I see people lacking in. Hope this helps and if you would like to see more up or have any questions let me know, happy to help #alphamusclecoachingandtraining #coach #macros #consistency #training #killingit #vitamins #bodybuilding #personaltrainer #healthyfood #helpothers #health

11.01.2022 Using protein synthesis for maximum gains - Protein synthesis for maximum gains. After a training session protein synthesis is elevated for 24 to 36 hours after a training session according to MacDougall J.D. in 1995 after a workout protein synthesis is elevated by the following. - 4 hours post workout +50% - 24 hours post workout +109%... - 36 hours post workout +14% To grow maximally you need to repair and build the new muscle tissue before the period of enhanced (caused by training) protein synthesis ends (36 hours) after this protein degradation and synthesis in that muscle will be balanced and it will be hard to build new tissue. if the amount of muscle damage exceeds what you can repair in around 24 hours it will be very hard to add new muscle on top of that. - The cost of muscle repair/rebuilding Doing this requires two things protein energy protein because it’s the main solid component of the muscle 22% to 33% of the muscle weight while water account for around 70% therefore 1 kg of muscle requires you to add 220 g of protein to the most plus you need to account for the protein required to repair the muscle from the workout considering the constant protein turnover throughout the day constantly breaking down and you likely to need to synthesise more than 220 g of protein to build 1 kg of muscle. This is why we find the optimal g/kg ratio for protein intake at 2.2g per kg of body weight and the maximum g/kg at 3.3g per leg of body weight. Source - MacDougall J.D. 1995 Hypertrophy bible

11.01.2022 What is Hypertrophy? Why is rest important? And Protein Synthesis? (How to do all three, simple answer at the bottom) I hear this used word used a lot. With probably only .5 perfect of them understanding the meaning of it. ... Hypertrophy is the scientific word to describe muscle growth. Muscle Hypertrophy is the thickening of the muscles fibres through a process called muscle protein synthesis. The main stimulus for protein synthesis is resistance training (nutrition can also trigger this). As resistance training can increase muscle Protein synthesis by optimising several pathways. When you perform a resistance training session it is possible to lose muscle over the short-term through muscle breakdown (either because of muscle damage or the increase in catabolic hormones) but during the recovery period you will add muscle tissue if the amount of protein synthesis exceeds the amount of protein breakdown this is why rest and proper nutrition should always be prioritised. What happens is that: 1. When you train you will have a greater protein degradation then synthesis 2. For a period of 24 to 36 hours post workout muscle protein synthesis increases and you repair/build muscle 3. If you wait for too long to stimulate that muscle again you can enter involution period. If you do not stimulate muscle protein synthesis again you will slowly lose the adaptations. Simple answer: 1. Practice progressive overload In Your resistance training 2. Adequate diet focus on your protein intake 3. Stay hydrated, 6-8 hours sleep, track recovery.

10.01.2022 Struggling to stay consistent to your goals? I want you to think about your subconscious mind and how you talk to your self when setting your self new and possibly daunting goals. That you’re worried you might fail and disappoint your self or embarrass your self for trying. Take these simple steps below and apply them to your self every time you find your self talking negatively to your self. ... - At times of breaking. Example eating something that won’t benefit our goals, having 1 to many drinks because fuck it I deserve it, complaining about the process. Anything that has your subconscious mind thinking negatively. Ask your self What would you like instead? - Saying to your self I’m so bad at staying on track with my healthy eating or training is so hard. Tell your self I used to be so bad at eating or training used to be so hard but now I’m willing to learn and enjoy the process. - The way we talk to our self when no one is listening will determine our actions when no one is watching. Talk to your unconscious mind and tell it what you want. Be real with your self and apply the tips above. Stop asking your self the things you don’t want, putting those thoughts In our mind will eventually manifest into reality. - Tell your self that you have this, you’re good enough and you don’t need anything more. You will be resourceful and adapt. - Hard work always gets rewarded!

10.01.2022 #alphamusclecoachingandtraining

09.01.2022 JUNE 13 is the day Gyms re open and and we get to see our fit family once again. For everyone and anyone wanting any knowledge or advice for the best way to start back up do not hesitate to ask. I would love to help

09.01.2022 Don’t look for a quick fix, be SMART Set the goal S - specific ( drop body fat gain muscle )... M - measurable how are we going to? Through measurements, photos, performance, scans A - achievable for that individual? Female, bench 140kg? Probably not R - realistic ( are you willing to do take what is needed to get there ) T - time ( how long ) give your self a deadline. #alphamusclecoachingandtraining #goals #bodybuilding #positivevibes #personaltrainer #coach #kelvinklein

08.01.2022 You can take your life seriously and still be a goof ! Enjoy the little things

08.01.2022 The key to fat loss = calorie deficit. Physical activity you enjoy doesn’t hurt either. Don’t get caught up by the bullshit. #alphamusclecoachingandtraining #fatloss #caloriedeficit #justmove #coach #personaltrainer #behappy

08.01.2022 If you’re going on a weight loss or muscle building challenge, program, going on a diet. What ever and in that format there is nothing educating you to be self efficient to be able to do it for your self after it. Please know you are wasting your money on a quick fix, that will get you addicted to the 12 week challenge and getting everything done for you! Convenience is what more then likely got you to where you’re are now, taking the easy options in being active and your food choices! Go get educated not a quick fix. #alphamusclecoachingandtraining #coach #personaltrainer #educateyourself #livelaughlove #learn #consistency

07.01.2022 Quick results & THE NEW DIET! First things first if you’re looking for quick results the first thing that needs work is the mentality towards why wanting quick results ?? 6 - 12 week challenges MIGHT get you that quick fix you think you need from a quick detox and all of a sudden dropping every bit of luxury and freedom from your lifestyle and eating. That then returns an unhealthy mental approach to fitness and your body teaching you nothing in the long run excep...t waiting for the next quick fix. But if you’re wanting to change your body for good mentally and physically you have to be prepared to change your way of lifestyle and eating that will benefit you for good. Now this definitely does not mean meal prepping every meal or organising every thing of your day. But learning the fundamentals of what you’re eating and putting in to your body, actually tracking your activity with something as simple as a fitness app or Fit bit. There are so many diets around at the moment and though most would work I’m finding in my opinion it’s making it all to confusing for everyone! Let’s make it simple for you all 1 - Calculate your macros ! ( check out my latest post to find out how ) 2 - Lose Fat ? = Calorie deficit ! - Gain weight ? = Calorie surplus ! 3 - Be more physically Active, there is more then just gym Doing these things already and not getting anywhere you want shoot me a message and let me help you #alphamusclecoachingandtraining #personaltrainer #goals #lovelive #coach #positivevibes #lovelife #macros #diets #active #helpothers

07.01.2022 You can’t take a step forward giving a fuck about other people’s opinions #alphamusclecoachingandtraining #positivevibes #personaltrainer #poser #kelvinklein

07.01.2022 Enjoy the set backs they build character. #Alphamusclecoachingandtraining @asnhunter #asnfuelled #personaltrainer #bodypositive #bodybuilding #coach #consistency

07.01.2022 Something a lot of personal trainers, coaches, and group instructors hear a lot is it’s easier for you followed by a because with numerous reasons why! Work, time, I have no one to go with. ect ect We all had to start some where. Some may have been easier then others very true. But at some point we all had to eliminate excuses to get where we are and dedicate our selves to our goals. At the point you choose to do that is the time you take control and make real progress not... just physically but in mentally becoming stronger minded, having the will power, self control to take control of your self. I said before some journeys are easier then others! Here’s a photo of where I lived 1 year ago and how I did my meal prep 3 times a week with 0 excuses. Believe in your self! You can do it

07.01.2022 Fun fact Ever heard of EPOC?? Excess post-exercise oxygen consumption After your workout is over, your energy expenditure will stay elevated above baseline for a few hours this is in part due to the elevation of adrenaline and cortisol that it caused during your session as such the POC is proportional to the intensity of the workout but generally speaking we are talking about 5 - 10% of the expenditure from the session if your workout cost you 500 cal then you will burn an extra 25 to 50 cal in hours after your session not huge but every bit counts.

06.01.2022 Basics 101..... Macros What are they? They are what makes up our total calories! Protein ... Fats Carbs What do they do? Everything but for this post we’ll keep it at the determining factor to muscle gain and fat loss. Best source and where to get them? Whole foods. How to track them? Calculator, labels, fitness apps, diary. If you can’t explain something quickly and in the basics, you don’t know what you’re talking about. #alphamusclecoachingandtraining #coach #macros #consistency #training #killingit #bodybuilding #health #personaltrainer #helpothers #livelovelaugh

06.01.2022 Boxing Day races

05.01.2022 Why!? Just why! It’s not just about losing the weight guys! Let’s say you miraculously lose this weight, what then!? Have you learnt how to maintain the fat loss while having a balanced and healthy diet and lifestyle? Have you learnt how to NOT fall back into that toxic life style that got you over weight and unhealthy in the first place? ... For the same reason as why you don’t see me running 6 week shred challenges. If you are taking on the challenge to turn your life around the last thing you should be doing is looking for a quick fix. Focus on educating your self on what actually matters and what’s BS. Invest in to your self, realise that you have to create new habits, break old ones. No quick fixes! Consistency and effort is the magic pill #alphamusclecoachingandtraining #healthylifestyle #healthy #healthyfood #macros #coach #personaltrainer #bodybuilding

05.01.2022 1. Take control 2. Stop feeling sorry for yourself 3. Understand you control all your outcomes #alphamusclecoachingandtraining ... #takecontrol #motivation #livelovelaugh #goals #gymlife #coach #personaltrainer #bekind See more

05.01.2022 This morning these bunch of legends raised $570 towards our national bushfire crisis! Getting uncomfortable for an hour down at redhead in the wind and rain is nothing compared to what so many volunteers and amazing people are doing for our country right now We will be donating our funds in to Celeste Barbers fundraiser towards the incredible $50mil she has already raised Amazing work crew!

05.01.2022 MIND FRAME FOR EXERCISE** You will notice a common trend of inconsistency in our selves and others when we start looking at exercise as a chore to burn calories. This creates a negative relationship towards food and exercise in return. Below is some information of the fat we burn Daily and some fun facts towards resistance training. ... This is my outlook and exercise. I’m aware not everyone agrees. But I wanted to share some this information on you all to pass on a little information and also hear your feed back!? Give it to me ( not everyone will agree with my pyramid towards energy expenditure and sleep/ recovery ect. I have personally swapped the level of importance of these before and found my self with less results, energy and sex drive )

05.01.2022 3 Years ago! Geeeezz. Same same but different @tanya_beresford @mattjamesconnolly @lewisq92 @maddimorrow

04.01.2022 Part 2 - How can I become more insulin sensitive? 1. Increase muscle mass. Creates more storage room of glycogen, improves insulin sensitivity. It creates more room to store nutrients one of the ways to increase insulin sensitivity is simply to create more room in the storage facilities. A great example I have been taught is imagine your muscles or fat cells are like the overhead bin in a plane. If there is a lot of room up there it’ll be easy to put your carry luggage in ...the bin it will not require much effort. But if the bin is almost full you need to push pool tug move shift compress until it finally fits, it requires a lot of effort to store the same luggage. It is the same thing with storing nutrients insulin is the effort, the more room there is in the muscles the easier it is to store nutrients and the less insulin you need to produce if the muscles are almost full it becomes much harder to get those nutrients in and you have to produce more insulin to get the job done. See more

04.01.2022 Mental health issues have effected ourselves, some one we love or someone we know. And have had a big impact in our lives one way or another. I've created this page because I want to make a difference. I'm inspired by the work of Beyond Blue and wanted to support them by raising money. Please help me help them by giving whatever you can using the 'Give Now' button. The more people that know about Beyond Blue, the greater their impact, so please also spread the word by sharing my page with your friends and family. Thank you in advance for your generosity, it means a lot!

04.01.2022 Today’s home leg session with a few giggles Warm up - Knuckle to ground squats 15 x 3 Leg swings 10 x 3 each leg... Exercise 1a) straight leg DB deadlifts 15 x 3 ( notice I didn’t hyper extend my back this keeps tension of my lower back and keep it on my glutes ) 2a) lying leg curl 12 x 4 3a) DB front squat 12 x 3 b) burpees 12 x 3 4a) walking lunges. 1 x 222 ( no stoping until fail )

03.01.2022 Just breathe. You can do this #alphamusclecoachingandtraining

03.01.2022 Continuing on from my last video fit fam Just a FYI and a weekly top tip #alphamusclecoachingandtraining #bodybuilding #macros #pt #livelaughlove #coach

03.01.2022 International chest day Simple, basic and effective Chest work out 1 - Incline DB press 6 x 4 @ 50kg,40kg 2 - bench press 2 x 1 @ 105kg, 3 x 10 @ 80kg... 3 - 4 x 15 cable flys superset 50 push ups 4 - 4 x fail body weight dips ( phone died didn’t get to record ) #alphamusclecoachingandtraining #chestday #internationalchestday #training #consistency #macros #coach #personaltrainer #bodybuilding #gym #physique

03.01.2022 Awesome being on the other end of slay this year! Merry Christmas

02.01.2022 If you are not doing these 3 tips chances are you are not getting the most out of your sessions #alphamusclecoachingandtraining #muscle #coach #personaltrainer #bodybuilding

02.01.2022 Jump to my Facebook page Josh Convery PT to check out my new video ! CALCULATE YOUR MACROS !! A quick easy way to calculate your macros for your self!... I have definitely found that being behind a camera is not a strong point of mine so forgive me but hope this can help and if you have any questions, shoooot away #goals #macros #coach #lovelive #positivevibes #lovelife #alphamusclecoachingandtraining #personaltrainer

02.01.2022 Why do you spend more on personal training/ coaching then we do for group training? Because the right advice is priceless. Make sure you are putting your money in the right place/person. Take the guess work = minimise injury risk, maximise results. Minimise time wastage, maximise your knowledge. ... #alphamusclecoachingandtraining #educateyourself #motivated #educate #helpothers #inspire #covid_19 #covid_19wontstopus #training #pt #personaltrainer #coach

01.01.2022 In order for you to grow a muscle correctly you have to understand the anatomy of it first. Swipe right and you will see a typical bro science post off facebook. This is where social media grinds my gears, so much room to help people but instead it’s selling lies and misconceptions to those who are not yet aware. Do your self a favour and seek out a professional in the goals you’re trying to achieve to avoid wasting your time on pointless programming. I’m using chest as an ...example as it would be the most common muscle group I get asked about for exercises. As seen in the first photo your chest is made up of two major muscle groups. Minor and Major. If you look closely you can see what way the muscle fibres flow. This tells us a few things! 1- you can’t isolate the middle of your chest as shown in the photo to your right. For that to happen your muscle fibres would need to be developed like a vertical column across your chest. 2- although you can increase size and thickness of a isolated muscle like your pec minor you can’t control the shape of how it grows that’s genetics job 3- push, legs, pull splits would be more effective for muscle growth, a bench press doesn’t just work the pec major it incorporates all your muscles using to push. Meaning if you combine all your push movements in to 1 session your overall volume will increase resulting in more muscle gain. I could ramble on all day but you get the point! #alphamusclecoachingandtraining #educate #bodybuilding #genetics #muscle #personaltrainer #coach #bluffs

01.01.2022 Calculate yours macros! You’re welcome Only a message away to help ... ( screen shots of a previous seminar I wrote up ) #macros #educate #personaltrainer #alphamusclecoachingandtraining #coach

01.01.2022 Each year us trainers at fit n fast Charlestown raise funds for a much needed charity through physical activity and get every one involved, this year has hit me... hard as my self and loved ones have all been effected by mental health illnesses. The amazing team at Charlestown have all decided to do a ROW FOR LIFE marathon 42kms long each trainer is going to create a team of 5 to battle out to raise funds for beyond blue! All are welcome to join as we will have spare rowers, and don’t stress about doing the whole 42 kms put in as much or as little as possible all is appreciated and recognised! So come on down to Charlestown fit n fast 22 June to get involved and show your support in helping us defeat mental health illnesses https://give.everydayhero.com/au/josh-68 Alpha Muscle Coaching & Training

01.01.2022 Fix your shoulder pain, muscle imbalances and posture with these quick easy tips #alphamusclecoachingandtraining #strengthtraining #strength #bodybuilding #coach #personaltrainer

01.01.2022 The many of learning experiences I’ve taken from this year. Enjoy the little things, learn from the mistakes, embrace fail, stay humble in good fortune, help others when you can because you can. There is always a positive to take from every situation it’s our job to teach our selves where that is.

01.01.2022 Nutrition Training Lifestyle... Busting myths and confusion Q&A for all Comment below or private message to book in Alpha Muscle Coaching & Training

01.01.2022 Periodization. Logically ordering training variation. A theoretical and practical construct that allows for the systematic sequential and integrative programming of training interventions into mutually dependent periods of time in order to induce specific physiological adaptations that underpin performance outcomes