Mike Robertson PT | Gym/Physical fitness centre

Mike Robertson PT

Phone: +61 432 031 646

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22.01.2022 You have to be weak to be strong Ever notice how some people seem to make progress in the gym a lot faster than others? They build strength quicker, they gain muscle easier, they can train more without burning out, they can eat what they want. Are you one of those people? Well I’m not either. Does that make me weak? Hell no! Strength has nothing to do with what you’ve been given, it’s about what you DO with what you’ve been given. Naturally being able to lift heaps and not ha...ving to put in much effort to do soIs that strength? Or fighting through a hard training session when you feel weak like you can’t do anything, you look and feel like shit and hate what you’re doingWe all have those days where we have to push through discomfort and strive for the slightest bit of progress. That’s the real meaning of strength. My hat goes off to anyone who relates to this post! See more

21.01.2022 Want to feel your quads more when squatting? When you get to the bottom position in a squat, to feel your quads working more think about sticking your chest up proud and ‘push the earth down’. This will stop your hips from shooting up first and will also put less stress on your lower back. You might have to use less weight initially, but you’re not working out for an ego boost, are you? You’re training for results!

21.01.2022 Can’t feel your biceps while doing curls? #1 Bring your elbows forward a little bit and ‘lock’ them in place by tucking them into the sides of your torso don’t let them move backwards #2 Only curl the weight until your forearms are at about an 80 degree angle relative to the ground, rather than curling up until your wrists are completely above your elbows - in this position you are actually resting

14.01.2022 Glycemic IndexOverrated? When you eat carbohydrates, your blood sugar rises as your body breaks them down. The Glycemic Index (GI) tells us how much a carbohydrate food will spike blood sugar, but it can be misleading. The GI only rates the affect a food has on our blood sugar when we eat an amount of that food which contains 50 grams of carbohydrates. GI is measured on a scale of 1-100, with 100 being the GI of glucose (pure sugar absorbed straight into the blood stream). H...ere are a few examples of foods with different GI levels: Whole wheat bread: 80 (high) Sweet potato: 55 (medium) Kidney Beans: 27 (low) Green Beans: 0 (no measured effect) Glycemic Load (GL) takes into account the amount of carbohydrates in a particular portion. You can work out the glycemic load of a food in 3 quick steps: #1 Determine the amount of carbohydrates (in grams) in your portion #2 Multiply it by the glycemic index rating of the food #3 Divide the result by 100 Now you have the Glycemic Load of that food in that portion size. Example: 1 medium-sized white potato (200g) contains 42 grams of carbohydrates and has a GI of around 95. 42 x 95 = 3,990 3,990 100 = 39.9 So a medium-sized white potato’s GL is 39.9. That’s twice as much as what’s considered a high GL. A low GL would be 1-10. Medium GL would be 11-20. Anything higher is considered a high GL food. Do you think it’s a good idea to eat white potatoes? Another example would be to take ‘Special K’ for example. 1 serving size is 31 grams of cereal. The GI is 54. 31 x 54 = 1,674 1,674 100 = 16.74 So Special K is a medium GL food that’s cool to eat right? Well, I don’t think that a 31 gram serving of Special K would feed anyone! Let’s say you have 45 grams of it, which is a much more realistic portion. 45 x 54 = 2,430 2,430 100 = 24.3 ===> this food now has a high Glycemic Load! Also consider that you’ll be adding a cup of milk to this, which contains 13 grams of sugar at a GI of 46 (13 x 46, divide by 100 = 5.98 GL)...

12.01.2022 Cheat meals Some of the best advice I’ve got about cheat meals in terms of food quality is this: Think of food as a continuum. Just because you’re cheating doesn’t mean you have to go completely to the other side. -Tim Henriques... You don’t have to eat fruit loops with sugar at your cheat meal. You don’t have to eat a large pizza either. Choose foods you like to eat for your cheat meals, but stay within reason. Try spaghetti bolognaise or bacon and eggsThere’s no need to go to the ‘dark side’. See more