Result Based Training in Joondalup | Sport & recreation

Result Based Training

Locality: Joondalup

Phone: +61 3 7064 0513

Address: 1/92 Winton Road 6027 Joondalup, WA, Australia

Website: https://rbtgyms.com

Likes: 1729

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• Sport & recreation
• Gym/Physical fitness centre
• Sports & fitness instruction
• Fitness trainer

21.01.2022 MEMBER OF THE WEEK A huuuuuuggge shout out to Paul for being this weeks member of the week. Paul has been training with us since September this year and had some massive results. ... Over the past seven weeks Paul has dropped a massive 11.2kg of fat mass. He has increased his muscle mass by 1kg and all of his lifts have improved a heap both strength and form wise. It is a pleasure to have Paul a part of the team and we can’t wait to see what else is to come for him! Well deserved Paul

21.01.2022 The crew putting in the work!!

21.01.2022 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

20.01.2022 Best of luck to Aoife who is competing in her first Novice Powerlifting competition this weekend. She has put in a lot of hard work over the last few months and we are excited to watch her lift

19.01.2022 MEMBER OF THE WEEK. Congratulations to Sandy for being this weeks member of the week. Since beginning her fitness journey with us, Sandy has dropped over 9kg of body fat. ... Over this time she has also had a huge increase in her overall fitness, smashing out runs too. Sandy has also had improvements on all of her lifts, her form and strength have both progressed very well. It’s a pleasure to have Sandy in each day, she is the first one to help others out and make others feel welcome. Congratulations on all your hard work Sandy!!

19.01.2022 You are what you do. Not what you say you’ll do.

16.01.2022 So, you don’t have time to eat healthily, you say? Well, if you approach it the right way, it doesn’t have to take a lot of time to prepare your foods. Here’s how to meal prep like a pro. Determine your macros. In other words, figure out how many calories, protein, carbs, and fat you should consume based on your situation and fitness goal. Plan your upcoming week. By knowing beforehand what you’ll eat, you’ll save a lot of time, plus it’ll be easier to adhere to your... diet. So, create a food calendar that outlines what you’ll eat over the next seven days. Design your grocery list. Based on the foods you’ll be eating, note down all the ingredients you’ll need. This list will save you a lot of time at the grocery store. Plus, it’ll reduce the likelihood that you’ll bring junk food into your house. Buy your groceries in bulk. To save time, you may want to do all your grocery shopping once per week or use a delivery service. As a quick bonus tip, research shows that you’re less likely to buy unhealthy food if you shop on a full stomach, so you may want to shop after a meal. Cook your meals once per week. Free up one afternoon or evening each week to prepare all your meals. You’ll save a lot of time, and it’ll be easier to adhere to your diet because you’ll be sure to have the planned foods around. Store your foods. As a rule of thumb, put the foods you’ll eat within three days in the fridge and stock the rest in the freezer. Make sure, however, that you let your foods cool before you store them to prevent your veggies and other water-dense foods from becoming soggy. Track your food intake. To make sure you do indeed hit your planned macros, log your food intake into an app like Keystone or Cronometer. That’s wise because sometimes an unexpected event might interfere with your regular nutrition plan. Plus, food tracking improves diet adherence. See more

15.01.2022 May your coffee be strong and your Monday productive.

13.01.2022 Another big week of training being smashed this week

11.01.2022 12 Days of Christmas: Day 1 On the first day of Christmas RBT sent to me: 60 seconds of jumping high knees. ... Like , share (stories!) tag. @rbtgyms

11.01.2022 Tough block to kick off the new year but the team are killing it!!!! On fire.

09.01.2022 It’s Monday. Get up and create something amazing this week.

08.01.2022 Turn pain into power

08.01.2022 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

08.01.2022 Follow @travisjonesentrepreneur for fitness tips. . Is mindlessly drinking your calories stopping you from losing weight? . Now I’m not against drinking a lattè or having a coke if they are inside your calorie quota for the day.... . But I see so often people mindlessly drink their calories and not understand why they aren’t losing weight. . Or they tell me there is no way I can cut out my morning lattè and change it for a long black. . What if that morning lattè was keeping on 8-9kg on your body each year, would that make you swap it for the alternative? . Time to think about what drinks are holding you back. #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

08.01.2022 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

08.01.2022 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.

08.01.2022 A goal without a plan is a wish

07.01.2022 MEMBER OF THE WEEK Congratulations Sieanna!!! Sieanna has been a part of our club over the past few years and over this time we have seen her come a long way. ... She manages to get herself to all her sessions she sets out to come to, on top of a very busy schedule On a serious note Sieanna brings heap of joy and happiness to our club. She comes in with a smile on her face every day, is always there for others, always down for a laugh and she is a big part of our community. We love how real Sieanna is, we are proud of everything she has done for herself. Awesome work Sieanna, we love you a lot

07.01.2022 Don’t count the days, make the days count.

06.01.2022 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 No one is you, and that is your super power.

01.01.2022 Today is your opportunity to build the tomorrow you want. 545am session went off this morning, come join us for the rest of the day