Re.Defined in The Gap | Gym/Physical fitness centre

Re.Defined

Locality: The Gap

Address: 28/a 1000 waterworks road, the gap 4061 The Gap, QLD, Australia

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• Gym/Physical fitness centre
• Medical and health
• Personal coach
• Alternative & holistic health service

25.01.2022 At the end of the day, the body's ability to drop weight or gain weight depends entirely on your energy balance (Negative or Positive). It does not matter what your Nutrient split is (High Protein, High Carb, Low Carb, Keto, etc), or whether you're getting all your calories from 'clean' sources or 'dirty' sources... If you are taking in more energy then you expend, then you will not drop weight.. NO exceptions. NO you do not have to cut out all your carbs to lose weight... NO you do not have to eat only 'clean' foods to lose weight NO you do not have to eat 7-8 small meals a day to lose weight NO you do not have to cut out carbs after 6pm to lose weight No you do not have to have a diet that consists of only 7 foods to lose weight. YES you must be sitting in a negative energy balance to lose weight YES you must be eating at a caloric deficit to lose weight YES you must Expend more calories than you take in to lose weight YES you must be taking in less calories than your body utilizes as fuel on a day to day basis to lose weight. Do you see the pattern here? ;) Avoid the 'broscience', book in for a free Body composition and nutrition consult to learn how to fuel your body optimally to reach your goal, contact us on 0403 145 518 or shoot us a Facebook message Happy Shredding, Jay

21.01.2022 Attention to all my Female followers, if you’re looking to get in the best possible shape you can for summer, do yourself a couple of favours: STOP following Fad Diets STOP doing Bikini Body Challenges with terrible nutritional advice that has zero scientific merit STOP avoiding weight training and spending hours doing cardio because you don’t want to get too big... STOP believing that a 1200 calorie diet where you are only eating quinoa and fruit with a side of fat burner is the only way that you can lose fat. STOP avoiding carbs because ‘carbs make you fat’, no it doesn’t work like that. START following a tailored macro-nutritional guideline suited to you START incorporating weight training and HIIT cardio to enhance caloric expenditure START eating at a caloric deficit to enter a negative energy balance and lose weight! START incorporating the foods you love into your diet and eat to hit your macros, instead of sticking to a diet that consists of only 6-7 different ‘bro’ foods. START including carbs in your diet to keep energy levels high and keep training hard! Diet strict, not restricted to get the best results possible. Message us or contact us on 0403 145 518 to book in for a free consultation regarding Macros, Body Composition and Calculated training programs. Jay

14.01.2022 What is: 'Bulking'? (And common mistakes made when bulking) Bulking is eating at a caloric surplus (Positive energy balance) with the primary objective of increasing Lean Mass, whilst attempting to stay as lean as possible and not sacrificing composition. Bulking is fantastic when done properly, but unfortunately the majority of the time many mistakes are made in the process.... Common Mistakes Include- -Drastic Caloric Increase: Many First time (or even experienced bulkers) will look at their current caloric intake (eg 3200 cals) vs the caloric intake of their end goal (eg 4200 cals) and make the drastic jump from one to the other, in the belief that eating the exorbitant calorie surplus will have significant benefit in meeting their goals, this WILL cause undesirable results in the terms of unnecessary fat mass gain.. Many bulkers will look at the weight on the scales going up and see it all as a positive, however the additional fat mass will have no benefit, and will be a huge negative from a composition standpoint (especially when it comes to getting rid of the fat after the bulk ends!) Be a LEAN bulker... not a DIRTY Bulker.. Increase you calories incrementally based on your composition changes to avoid unnecessary fat gain and stay LEAN! -Insufficient Protein Intake A common mistake (Or overlooked factor) of bulking, is neglecting the fact that as your lean mass is increasing (and your calories are increasing) your Protein intake will need to increase.. think about it this way.. if you're gaining muscle, or attempting to gain muscle, your body will require sufficient amounts of the nutrient that repairs and builds muscle! As a general rule of thumb I recommend approximately 1.2g Protein per lb of bodyweight (BW in KG x 2.2), however keeping track of your composition changes will be the greatest indicator of whether your Protein intake is Sufficient to build lean mass, as no two people are built the same! Finally... Patience... Be Patient! Lean mass takes time to build! Commit to the process, stay on track, keep motivated and disciplined and you WILL reach your goal.. Muscle Gain is a Marathon.. Not a SPRINT! For any questions related to nutrition, building muscle, or general gym related questions, Message us on Facebook or contact Jay on 0403 145 518 (Jay has made 44kg LEAN muscle gains in under 4 years... get the right advice.) Book in for a consult today. Like and Share to go into the draw to win a FREE month of Training Jay

09.01.2022 It is pretty much common sense that when it comes to Fat loss, we must be sitting in a suitable caloric deficit to allow for continuous, consistent weight loss. However, when approaching a client who has already been sitting in a drastic deficit for a significant period of time WITHOUT experiencing continuous weight gain, it would be ridiculous to allow a GREATER caloric deficit (either through a decreased intake OR additional Exercise associated expenditure) as the Metaboli...c rate has been so depressed that the client would experience an exaggerated weight gain when the ‘dieting’ has ceased and the client increases their caloric intake to seemingly normal maintenance levels (approx 14-16cals per lb BW). It is FAR more beneficial to essentially ‘reverse diet’ this client back up to a more suitable maintenance level of calories, increasing the metabolic rate to a suitable maintenance level before returning to a deficit. Of course if this client has been in a significant deficit for a prolonged period then the increase in calories will usually result in weight gain.. Which means that calories must be slowly increased as the client’s weight stabilizes to the increased caloric intake (Positive Metabolic Adaptation) This process is a slow process, however it is an efficient process that will provide significant benefit for the client’s long term dieting goals and the sustainability of these goals. Essentially what I have outlined above has coined the term ‘Yo-Yo Dieting’, Sitting in a severe caloric deficit (either through suppressed caloric intake or some ‘fantastic state of the art’ diet shake, etc.) for the sake of weight loss UNTIL the weight loss goal has been completed (or dieter ceases the diet). At this point the dieter will usually return to ‘regular’ eating, which at this point will usually put them in a massive caloric surplus (due to the metabolic suppression effect from the dieting), causing DRASTIC weight gain (hence ‘yo-yo’... geddit?) making the afformentioned diet seemingly... redundant. This method of dieting is highly unsustainable. Sure you may lose weight (until your metabolism adapts to the limited caloric intake), however good luck sustaining this weight loss without eating poverty calories until you inevitably go insane. Diet smart, Diet Sustainable, Diet for LONG TERM results. Jay

03.01.2022 At Re.Defined our M.O. is to assess your goals, establish long and short term goals, then get you on the path to reaching your goals as fast and as flexibly as possible through the means of: -Flexible Dieting (IIFYM) -Calculated Resistance Training Programs (Weights) -Weekly Composition Analysis (Progress Tracking) -Rehabilitation (Injuries)... -HIIT Cardio (Because who wants to spend hours running on a treadmill to lose fat?) Whether your goal is Fat Loss, Muscle Gain, Recomposition, OR Rehabilitation, we can assist you in getting as strong and lean as you can be. FREE Consults available all the way up until summer.. get involved. Jay