Result Based Training in Balcatta, Western Australia | Sports & fitness instruction

Result Based Training

Locality: Balcatta, Western Australia

Phone: +61 3 7064 0513

Address: Unit 3 20 Macadam Place, Balcatta 6021 Balcatta, WA, Australia

Website: https://rbtgyms.com

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24.01.2022 All dressed up and no where to go...

23.01.2022 Sunday Announcements got me like

22.01.2022 Many coaches hammer the importance of diet and exercise. But did you know that sleep is just as important for those results you are after? . What follows are a few of the body composition benefits of getting enough sleep. . 1. You’ll feel less hungry. That’s because sleep increases satiating hormones such as leptin while lowering the hunger hormone ghrelin. As a result, it’ll be easier to control your food intake.... . 2. You’ll lose more weight. If you’re on a weight loss diet, you’ll be more successful at dropping the number on your scale. That’s because, as mentioned, getting enough sleep makes you feel less hungry. . 3.You’ll lose more fat and less muscle. One weight-loss study found that sleeping 7.5 hours a day instead of 5.5 hours reduced muscle loss by 60%. Plus, it increased fat loss by 55%. . 4. Your hormones will be better balanced. This includes reduced levels of the stress hormone cortisol. Not only is that beneficial for your health, but also for your body composition. . :weight_lifter: You’ll build more muscle and recover faster from your workouts. One of the reasons for this is that most of the muscle repair happens while you’re catching your :zzz: . So, get enough sleep, which means getting at least seven hours of it per night. (Actually, you should aim for at least eight hours, but let’s start with seven and progress from there.) See more

20.01.2022 12 Days of Christmas - Day 10 On the tenth day of Christmas RBT sent to me: Ten floor to sky jumps, Nine Romanian deadlifts, Eight lying leg lifts, Seven jumping squats, Six walking lunges, Five BURRPPEEESS, Four hollow holds, Three x12 Crunches, Two rounds of planks and 60 seconds of high knees.... Like , Share, Tag Winner announced Wednesday 16th of December!

20.01.2022 28 DAY CHALLENGE! BLACK FRIDAY SALE Never done one of our AMAZING 28 Day Challenges before?!?! Want to get SUMMER READY ... This is your chance! We've got 2 SPOTS LEFT at a discounted rate!! First person to message us 'ME' it is all yours! Already a current member?? TAG YOUR FRIENDS!

19.01.2022 12 Days of Christmas - Day 11 On the eleventh day of Christmas RBT sent to me: Eleven Arnold presses, Ten floor to sky jumps, Nine Romanian deadlifts, Eight lying leg lifts, Seven jumping squats, Six walking lunges, Five BURRPPEEESS, Four hollow holds, 3x12, Two rounds of planks and 60 seconds of high knees.... Like , Share, Tag Winner announced Wednesday 16th of December! Next winner scores a FREE 12 WEEK TRANSFORMATION PACKAGE WITH RBT!

19.01.2022 2020 - May the Odds be ever in your Favour . This picture is the closest thing Melbourne has seen to a Gym since July 8th. . You read that correctly... . Gyms were shut in Melb March 23rd . Opened again for a maximum of 2 weeks. Closed again on July 8th. . Get your Summer Body back on track and get a banging bod for the back end of 2020. . What will the Aliens think if they find you staring at Netflix desperately waiting for the next season of the Witcher, 100 items in the ASOS wish list and only empty wine bottles and Uber Eats bags scattered around the living room? . Get ready to really impress the next guests to join the 2020 circus. . DM us if you want your first session FREE See more

19.01.2022 12 Days of Christmas - Day 9 On the ninth day of Christmas RBT sent to me: Nine Romanian deadlifts, Eight lying leg lifts, Seven jumping squats, Six walking lunges, Five BURRPPEEESS, Four hollow holds, 3x12 Crunches, Two rounds of planks and 60 seconds of high knees.... Like , Share, Tag WINNER ANNOUNCED TONIGHT! Tag to enter.

17.01.2022 I believe most people take the wrong approach to the Flexible in flexible dieting. . Sure, it’s vital that you consume the right number of calories & macros if you want to tone up or get shredded. However, the goal should NEVER be to load up on as much junk food as your macros allow. . (Just browse #iifym. .)... . Flexible dieting should not just be about Nutella, Burgers & donuts even though they are amazing. . Instead, make sure that at least 80% of the meals you consume are made up of whole, nutritious, low-energy-density foods. . THERE ARE TWO MAIN REASONS PROPER FOOD SELECTION IS ESSENTIAL FOR WEIGHT LOSS . 1 Certain Foods are More Filling Than Others . If you mostly consume satiating foods, you’ll suffer fewer cravings, which makes it easier to control your calorie intake. . For example, let’s say you could choose between the following options: . Option 1: A Big Mac with a large Coke Option 2: A large.. salad with.., & [grams] of chicken . Both contain the same number of calories. However, option two is much more satiating. . In other words, if you would go for the vegetables with fruit and lean protein, it’ll be much easier to control your calorie intake & thus lose weight. . 2 Vitamin & Mineral Content Varies Among Foods . It’s not only essential for your health to consume enough vitamins & minerals, but also for your results. . That’s because, in one way or another, all vitamins & minerals influence your body shape, such as by impacting hormone production, fat burning, or metabolism. . Consider zinc. This mineral is crucial for your metabolism. So found a 2007 study published in Annals of Nutrition & Metabolism that not consuming enough zinc reduced metabolism by up to 527 calories a day! Crazy stat, & an extreme case. . HERE’S WHAT I RECOMMEND YOU DO: . Get at least 80% of your calories from minimally-processed, nutritious foods. Examples are fruit, vegetables, lean meats, (fatty) fish, and nuts. . The other 20% you can get from whichever food you desire. . Not only is it healthier to approach your diet in such a way, but your results will also benefit from it. See more

17.01.2022 12 Days of Christmas - Day 12 On the twelfth day of Christmas RBT sent to me: Twelve deady deadlifts, Eleven Arnold presses, Ten floor to sky jumps, Nine Romanian deadlifts, Eight lying leg lifts, Seven jumping squats, Six walking lunges, Five BURRPPEEESS, Four hollow holds, 3x12 Two rounds of planks and 60 seconds of high knees.... Like , Share (Show us doing the workout on your story!), Tag to WIN Winner announced TONIGHT! Next winner scores a FREE 12 WEEK TRANSFORMATION PACKAGE WITH RBT!

16.01.2022 Matchy Matchy from now on.

16.01.2022 What’s better, HIIT or LISS? . The answer is that both of them can be helpful. I’ll outline the benefits of both in a second, but first, let’s make sure we’re on the same page: . HIIT is an endurance training style that has you alternate between activities of (near) maximal effort and low effort. For example, you switch between thirty-second sprints and thirty seconds of active recovery for a period of twenty minutes.... . LISS is a method of cardiovascular exercise in which you move at a low-to-moderate intensity for a continuous and often long period. An example is walking for one hour. . Benefits of HIIT . It takes less time. You’ll only need around twenty minutes to get in an effective workout. . It can stimulate muscle growth, although this growth only applies to untrained people. . It produces EPOC. This means it elevates your metabolism post-workout, causing you to burn a small number of extra calories. . It improves endurance, particularly VO2 max, which is the maximum amount of oxygen your body can use during exercise. . It doesn’t stimulate hunger. (Unlike regular cardio, HIIT is not inclined to increase food intake post-workout.) . Benefits of LISS . It is not taxing on the body. (Certain forms of HIIT, like sprinting, can be taxing on your joints and muscles, but this is not the case for LIIS.) . It helps relieve stress. Walking or cycling can calm the mind and help control levels of the stress hormone cortisol. . It doesn’t interfere with strength training. While it takes time for your body to recover from HIIT, LISS doesn’t require recovery owing to its lower intensity. In fact, LISS aids recovery by supporting blood flow. . You can do it everywhere. While there are types of LISS for which you need equipment (e.g. cycling), walking is a form of exercise you can do everywhere. . What are your thoughts on HIIT vs LISS? Which one do you prefer? #info #infographics #design #hiit #liss #workout #workoutroutine #workoutplan #learn #fitness #fitpro #gymowner #melbourne #perth #bali #fitnessfun

15.01.2022 Now there is nothing wrong with a burger and chips if you are on a 1600 calorie nutrition plan. . Clearly as you can see, it fits inside the caloric deficit that you created. . The problem is the volume of the food.... . Instead of just a burger and chips. . You could have; . Breakfast: Omelette. Lunch: Chicken, broccoli, rice. Snack: Choibani yoghurt. Dinner: Steak, brussel sprouts and pumpkin. After diner: Halo top ice cream. . Now my question is. . Which one will be easier. . 1. Not to binge on 2. Which will give you higher satiation over a 24 hour period 3. Which will cause you to be less hangry. . You decide. . But for me. . I would eat volume, not 1 meal to set myself up for success. . . . #strengthandconditioning #onlinefitness #fitnesslove #fitpro #strengthtraining #bodyfit #onlineworkout #fitnessjunkie #gymowner #fitnesslover #fitnesscoach #fitnessmotivations #fatlosscoach #crossfitwod #melbournefitness #gymlifestyle #fitnesstransformation #melbourne #homeworkouts #homefitness #fitpros #gymlife See more

14.01.2022 RBT GIVEAWAY, 12 Days of Christmas! We’re all excited to say goodbye to 2020 and hello to 2021. To celebrate new beginnings and the season of being Merry, we’re doing the ULTIMATE GIVE AWAY. ... What does this all mean? Every 3 days we will choose a winner for a RBT Goodie, with the 12th day of Christmas being the most EPIC PRIZE: A 12 Week Transformation with US - for FREE. So how do you get involved? Like this post Follow our main @rbtgyms page and your closest clubs page. Tag your friends (1 tag = 1 entry) Share to your story (2 entires), OR share on your story the exercises RBT sends over the next 12 days of Christmas! (3 entries!!!). Let’s get it! 12 Days coming at you. Final winner announced at December 16th, 5pm ADEST.

13.01.2022 2 Days until Christmas! While the holiday period for most is exciting, for some, it induces a lot of anxiety about food. If you’ve spent the year restricting calories, hungry, and feeling flat from everything that’s happened, you’re not alone.... If food causes anxiety for you because you’re worried about calories, or losing control, you’re not alone. Here is a few tips from the RBT family, we hope it will help you gain some freedom and enjoy this time. YOU are allowed to eat and enjoy food. You are allowed to have balance and move from the binge restrict cycle. You are allowed to enjoy food with others. Identify your triggers Map out your tools to avoid it happening again Resume your regular workout routine (don’t skip, don’t add to it) FORGIVE yourself! Let it go, move on at your next meal.

10.01.2022 6 DAYS OUT FROM OUR NEXT 28 DAY CHALLENGE! Only 3 SPOTS LEFT at our LAST CHANCE SIGN ON rate! Our next challenge kicks off on Monday the 2nd of November!! Want in?! MESSAGE US

09.01.2022 50% off 28 Day Challenge As of the 18th of June, our gyms will be open and running in person classes We're so excited to see our members face to face again & we're opening our doors to new members,... To celebrate, we're offering 50% off our 28 Day Challenge for 24 hours ONLY. Lockdown weight doesn't have to stick around Take control of your health, learn how to exercise safely & effectively, educate yourself on sustainable nutrition, Did we mention a guaranteed 5kg weight loss...? DM for more info

07.01.2022 Six Proven Ways to Sleep Better than Ever Before . Do you suffer from poor sleep? . If so, you’ll be much more likely to carry excess kilos.... . Here are six tips you can use to sleep better than ever before. . 1) Maintain a Consistent Sleep Schedule. . When our sleeping patterns are irregular, we live in a state that resembles jet lag. As a result, we’ll have a harder time falling asleep and reaching the deepest, most rejuvenating sleep stages. . Go to bed and wake up at the same time each day. . 2) Don’t Work Out Too Late . While exercising throughout the day can aid sleep quality at night, working out too late can prevent you from falling asleep. Therefore, try to schedule your workouts at least two hours away from bedtime. . 3) Optimize Your Bedroom Environment . Get rid of anything that may hurt your sleep, such as noise, lights, an uncomfortable bed, a cell phone, or a warm temperature. The ideal sleeping temperature is 19C. . 4) Seek Sunlight During the Day . Try to get outside in natural sunlight for at least thirty minutes per day. This boosts your sleep by benefiting your internal clock, also known as your circadian rhythm. . 5) Avoid Caffeine After Noon . Caffeine is well known to impair sleep. Since this compound has an average half-life of around six hours, limit caffeine consumption to early in the day, ideally no later than noon. . 6) Don’t Nap After 3 p.m. . While naps can help you meet your sleeping requirements, taking one too late in the day can make it harder to fall asleep at night. That’s why it’s best to avoid late afternoon naps. See more

06.01.2022 BLACK FRIDAY SPECIAL. Because 2020 has not been special. It has been HARD. We have an exclusive offer until November 27th... Worried about starting a gym challenge before the festive season? Well. That’s all the more reason to join. Why? Your fitness goals do NOT have to exist outside of your goal to enjoy Christmas and New Years. All or Nothing thinking is similar to dropping your phone and cracking the screen, then smashing it some more before ’oh well its a little cracked might as well really CRACK it. Sounds crazy right?! Research tells us that long-term weight loss success, you know, the 5% out of the 95% who do NOT relapse after a diet, have BALANCE in their approach. What does this mean? They eat what they want over Christmas and New Years, because they know that it’s only 2 days out of 365 in the year. If you dieted for 2 days, would you expect a 6-pack? Nope. So why do you expect the opposite after 2 days of making memories? (Memories over macros). They don’t have an ‘all or nothing’ mindset. Perfectionism is the thief of sustainable results. They allow themselves time of being ‘on’, dieting, working out hard, striving for results, followed by periods of being ‘off’, recovering, slowing down, striving for self. So, no. Not starting the gym because of the festive season is not a valid reason. Why? Because that’s an all or nothing mentality; and we can guarantee your New Years resolutions will be EXACTLY the same for 2022, if you start 2021 with that mindset. Don’t believe us? Look at your last 5 years New Years resolutions. This is our last 28 Day Challenge for 2020, stop settling for less and start demanding more. 28 Day Challenge - Let’s transform together. DM ‘Black FRIYAY’ for info.

04.01.2022 If you’re wondering what macros are, here’s a quick start guide that outlines the fundamentals. What are macros? . Macros are nutrients that provide energy in the form of calories. Therefore, your total macro intake determines how many calories you consume. . The three main macros are protein, carbs, and dietary fat. Here’s how many calories each of them contains:... . * Protein: 4 calories per gram * Carbs: 4 calories per gram * Dietary fat: 9 calories per gram . Protein . Of the three macros, protein is most vital for your fitness goals. That’s because getting enough of it aids fat loss, supports muscle growth, helps you recover from workouts, and prevents muscle loss while dieting. . To optimise your body composition, get at least 1.6 grams of protein per kilogram of body weight per day (0.73 g/lb/d). If you weigh 80 kilos, that represents 128 grams. . Especially meat, fish, eggs, and dairy score high in protein. These sources can help you meet your daily protein needs. . CARBS . In contrast to protein and fat, your body can survive without carbs. . Still, it’s often beneficial to consume some carbs, especially if you hit the gym hard. That’s because you primarily burn glycogen (carbs) while you’re lifting weights. . What’s more, fibre is a type of carb. Consuming enough fibre aids weight loss, supports bowel movement, and lowers cholesterol. . Fruit and vegetables, in particular, are healthy sources of carb and fibre, although whole grains and potatoes are also good. . FAT . This macro is involved in almost every bodily function, many of which influence your body composition and athletic performance. . For example, (the right kind of) dietary fats are essential for insulin functioning and the production of various hormones, such as human growth hormone and testosterone. . That’s why your diet should contain healthy fats. Great sources are fish, avocado, nuts, cheese, Greek yogurt, eggs, olive oil, and dark chocolate. . Found this useful? Know someone this could help? Tag them below See more

03.01.2022 If you want to lose weight/fat then tracking your calories is one of the best ways to help you understand if you are consuming too much food or too little. . So while we know it’s optimal for fat loss the biggest excuse we hear is that people find it hard to stick to their calorie limit on the weekends or they feel like they are hungrier during the days they train so they find it too restrictive. . Enter calorie cycling. This is when we teach them how we can fit your plan int...o how much you consume in a week, rather than each day individually. . It’s the weekly calorie deficit that counts, not the daily one. . This allows flexibility in how much you eat in a day as long as it stays under your weekly overall calorie limit. . We can now create a plan that gives you the freedom to have higher and lower calorie days where you don’t feel restricted or hungry and you don’t have to miss the social events on the weekends due to your calories. . So how does it work? Simple. You just have higher calories on the days that suit you and lower on the others. . What matters most is your weekly total calorie intake. . So if you need to eat 1750 calories a day to lose weight, which equates to 12,250 cals a week. .A straight split across the 7 days. 1750 cals a day. .Perfect higher cals on training days to make you feel like you have more energy? 3 Days at 1283 calories on non training days and 2100 cals on your training days. .High cals on the weekends for it to be easier for you to stick to your plan and have that glass of wine? 5 days at 1500 calories, 2 days at 2375 cals . This is how we can create a diet for long term success. #money #motivation #success #cash #wealth #grind #lifestyle #business #entrepreneur #luxury #moneymaker #work #successful #hardwork #life #hardworkpaysoff #businessman #passion #millionaire #love #networkmarketing #businessowner #motivational #desire #entrepreneurship #stacks #entrepreneurs #inspiration #boss #wisdom See more

01.01.2022 OUR NEXT CHALLENGE STARTS MONDAY!!! Need that extra little push?! We’ve got you! We have a couple of spots left! ... DM us to make one of them yours!