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

Result Based Training

Locality: Perth, Western Australia

Phone: +61 418 225 208

Address: Unit 5/ 2-6 Tulloch Way, Canning Vale 6155 Perth, WA, Australia

Website: https://rbtgyms.com

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25.01.2022 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

24.01.2022 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!

24.01.2022 Monday 5th of October, we're coming for you! With only 4 days to go until our next challenge, we cannot wait to see the transformations of our new members over the next 4 weeks. With only 60 days until summer, we're out to make a change. To push past comfort zones and to say that we deserve better. ... You deserve better. You deserve confidence, health, better relationships, and to be the best version of you. If you keep doing what you've always done, you will always get what you have gotten. If I told you in 4 weeks, you could be 5kg lighter, stronger, have better fitness, and be more confident in yourself and your body, and all you had to do was say 'yes', would you say yes? We have a 3 spots left, and after those 4 weeks, there's only 30 days until summer! Stop wasting your time and energy jumping from fad diet to fad diet, wasting your money at a commercial gym with no results, and come join a family who are there to motivate you, transform you and build you. DM 'YES' for YOUR transformation. #TeamRBT

23.01.2022 Are you RBT FIT or RBT STRONG www.rbttribe.com

21.01.2022 KETO BLUEBERRY SMOOTHIE UNDER 200 CALORIES! RBT FitFam Kitchen favourite. Under 200 calories, keto & diabetic friendly, gluten free & easy to make! High in antioxidants, protein, and happiness. We rate it. ... Bring on warmer weather, we are smoothie prepared! Make it, tag it, share it. We want to know what you think!

21.01.2022 Sunday Announcements got me like

16.01.2022 CALLING ALL PERTH-IANS WHO ARE READY TO TRANSFORM THEIR LIFE, THEIR BODY AND THEIR RELATIONSHIP WITH FOOD. Result Based Training 28 Day Challenge! END OF MONTH CREDIT UP FOR GRABS. ONLY 3 WOMEN & 3 MEN GET TO REDEEM THIS VOUCHER FOR EACH CLUB.... Be the first to claim your spot so you don't miss out! Hit that DM Button, let's change for the better together.

14.01.2022 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

14.01.2022 Yassssss they are here!!! Grab yours from the RBT Online store. Shipped next day from us to you Melbourne we are RBT Strong

11.01.2022 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!

11.01.2022 It's been EXTENDED. Limited spots available. Tag a friend & be summer ready together. Not too sure what we're about? ... Click the YouTube link below for an overview on our 28 Day Challenge: https://www.youtube.com/watch?v=vcixy8cr-2M Not really sure what results we can get you? Here's PROOF. For the ladies: https://www.youtube.com/watch?v=IWp85mF-7VU#action=share For the gentlemen: https://www.youtube.com/watch?v=hViKrxkyXV4&feature=youtu.be Get those summer clothes on pre-order, we've got your 'after photo' sorted.

10.01.2022 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.

10.01.2022 All dressed up and no where to go...

09.01.2022 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

09.01.2022 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.

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.

06.01.2022 Matchy Matchy from now on.

05.01.2022 Things I have learnt in 2020: Cheers for the virtual backgrounds Zoom. . Can also conduct entire zoom meetings in the toilet

05.01.2022 CALLING ALL MELBOURNE-IANS WHO ARE READY TO TRANSFORM THEIR LIFE, THEIR BODY AND THEIR RELATIONSHIP WITH FOOD. Result Based Training 6 Week Online Challenge! END OF MONTH CREDIT UP FOR GRABS. ... LIMITED SPOTS. Be the first to claim your spot so you don't miss out! Hit that message button, let's change for the better together.

05.01.2022 RBT FitFam Kitchen! Barramundi & Roast Vegetables: Healthy fat (omega-3), high fibre, high micronutrient density, calorie & macro friendly... Oh and delicious. ... Under 405 calories, Simple, losing weight doesn't have to be boring! Cooking Method: Vegetables: - Cut all carrot, sweet potato, beetroot and parsnips into desired shapes (we did fries!) - Add chopped roast vegetables and Brussel sprouts to an oven tray. - Spray with extra virgin olive oil & season with desired herbs. - Bake on medium heat (180 degrees fan forced, or 200) for 30-45minutes or until vegetables are slightly golden and soft. - Peas can be microwaved for 3minutes, or steamed. Barramundi: - Lay barramundi fillets in a baking dish - Add lemon juice, garlic, salt & pepper (and light butter if you choose) to a bowl and mix to create a sauce. - Pour sauce over barramundi fillet, make sure its evenly coated. - Bake at 190 degrees fan forced for 15-20minutes, or until bright white and easily flakes with a fork. Enjoy!

04.01.2022 What Meal Prep to be Simplified? We have Basic Guide ready, 3 Steps to Meal Prep. Comment 'Yes', for your free email!

03.01.2022 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

03.01.2022 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!

02.01.2022 just over here going with the flow

02.01.2022 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

02.01.2022 HALLOWEEN SPECIAL IS NOW LIVE. This year was made scarier with just how many kg’s could be added lockdown Gyms were closed, alcohol was also a go-to to keep you sane when the kids were doing home-based learning, you missed your friends so Zoom drinks became the go to, also - you were working a few steps away from the kitchen where snacks live.... Yup. Recipe for disaster. So that’s the surface - it also meant a change in habits. Less walking more sitting, less fun time with friends more lonely time stuck inside, less time between meals more snacks between meals. So we want to help you get those extra kg’s off and wipe your slate clean for 2021. Want to know more, hit that DM button! Comment below a ‘ or ’ if the weight snuck up on you in lockdown!

01.01.2022 Tuesday’s top 5 tips to fat loss: 1. Calorie deficit: Ensure that you are expending more energy than you are consuming. To set yourself up for success here, a sustainable deficit is typically 10-20% taken from maintenance calories.... 2. Monitor your NEAT: Non-exercise activity thermogenesis is everything that isn’t your structured exercise routine. Everything OUTSIDE of the gym is included here: Your steps, brushing your teeth, doing the dishes, going shopping, fidgeting, using a standing desk etc. 3. RECOVERY: To get your body into parasympathetic mode, AKA: rest and recover to decrease stress hormones, we need to be balancing out stressors with de-stressors. Ensure you are getting 7+ hours of sleep, appropriate macronutrient distribution to facilitate recovery (yes this is important, especially on low calories), adequate hydration, 20 minutes of sunshine, and plenty of YOU time (or things that you find relaxing). 4. Appropriate training routine: Weight training is especially important while dieting to maintain muscle mass. When we diet, we are at an increased risk of losing hard earned muscle tissue which is what gives us that ‘toned’ look. To minimise muscle loss, strength training is recommended. It will also help preserve a higher metabolic rate, strength and healthy blood work profile. 5. CONSISTENCY: This is the most important of all. You can have the perfect calories, perfect food choices, perfect training routine and activity levels, but if you aren’t consistent with your diet, it’s all for nothing. Imagine if you only showed up to work Monday, but by Friday had quit? Not a very successful approach, and I don’t think your boss would appreciate it. Commit to your diet and be consistent, Then it’s about trusting the process. Having someone to keep you accountable here is key. A fat loss goal involves a transformation of your lifestyle. If you continue to do what you have always done, you will continue to get what you have always gotten. The sooner you start, the sooner you will be your ‘after’ photo.