The Man Cave in Melbourne, Victoria, Australia | Sport & recreation

The Man Cave

Locality: Melbourne, Victoria, Australia

Phone: +61 439 529 766

Address: 10 Fonceca Street Mordialloc 3195 Melbourne, VIC, Australia

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• Sport & recreation
• Gym/Physical fitness centre

22.01.2022 Top 4 biggest impacts that burn the most Calories in a 24hr period! #4 Temperature Regulation Just did a HUGE! session in the gym on a super hot day, I was dripping with sweat! I must of burnt like 1000cals!! Wonder how much fat I burnt!... Or I have an ice bath every day because I heard when you shiver your muscles burn calories which also means burning fat right? Your not wrong, temperature regulation does play a part in burning calories BUUUUTT it only equates to about 5% of the energy we burn in a 24hr period. Which isnt much in the grand scheme of things! #4 on the list equates to 12% What do you think it is?

20.01.2022 Nearly wrapping up the week.. Whos going to be giving this a go next week?!

19.01.2022 There is never a right time to start your journey! Once you start you will make it work with the right people around you!

18.01.2022 Small Group Training has started!! Been great getting back into it again, need to get lifting again? Fed up of not being able to hit the weight? Limited spots available of 6 people per session. Click on the link below to enquire and book.... www.tfbody.com/the-man-cave

18.01.2022 COMPETITION TIME!! Congratulations Dylan Baker! Win a 12 week personal training package at the man cave!! ... How to enter? Share this post and tag 2 friends!! For a bonus entry check in to - the man cave with the words check it out. The man cave has a holistic approach to your physical and mental health working with males and females to support health, vitality and strength! Winner will be announced on the 12th March! Make sure to comment the sign below so we know to put your name in the hat *this competition is in no way endorsed by Facebook.

18.01.2022 Keep active keep mobile stay healthy by joining the tactical online community where we keep you accountable motivated and sane during this crazy time grab your ...first week free and check out our online classes and pre-recorded sessions that fit any schedule and any lifestyle. Send through a message and get accepted straight away! https://www.facebook.com/groups/202880227660160/?ref=share Join here!! Get in for that one week free

15.01.2022 Coming soon! Welcome to FIRE FACT: Weight training to build/preserve lean muscle is the ONLY none surgical way to change your body shape.... To improve body shape we need to overload the muscles. How much you lift is important, however the way you lift the weight is more important. FIRE is a skill in the gym that is foreign to most people - it needs to be taught, developed and reinforced. We teach you how to place your body in the right biomechanics to overload the targeted muscles with every rep and set. Whereas most attempts at exercise wipe out strength and body shape improvements, we take a science based approach to exercise program design and construction to maximize results in health, fitness and body shape. FIRE is a 12 week program offered in small groups Workouts no longer than 45 minutes Science-based & research proven! Smash training & weight loss plateaus! Trigger amazing improvements in strength! Experience rapid changes in health & body shape! No matter what your goal or fitness level! Dont waste months or years of time & effort. Fast-track your progress safely & effectively by working with us at the man cave in 2020 Starting on the 7th January with classes on Tuesday 5:30AM & Thursday 5:30AM. 2 spots of 6 have already been filled so if your wanting to get your name down for next year get in touch.

14.01.2022 Times Are Up.. Wanting to shift your mindset and body this year? Come down and trial the Man Cave with one session on us male only semi private personal training! ... Monday & Wednesday 6:15pm (2 spots left) Tuesday & Thursday 5:30am (2 spots left)

14.01.2022 Top 4 biggest impacts that burn the most Calories in a 24hr period! # 2 Exercise Around 17-20% of the energy we burn comes from exercise... Crazy right! I bet you werent expecting it to be so low. Especially considering that consuming and digesting food burns around 15%. There aint much difference between the two is there ... Surely thats not right. The treadmill, bike, watch and what ever device you are using said Ive burnt __X__cals for this session. Unfortunately these devices dont take into account the state of which your metabolism is in, which is the biggest factor that determines how fast or slow results will happen for you. Fact: Ever pushes yourself so hard you feel like your going to throw up? Well at that point your body is only capable of burning maximum of 10 cal and minute. Thats right 10! So even if you were able to keep that intensity up for 30 mins you could only potentially burn 300cal in that session. Tip: Not all types of exercise are equal. You get better benefits from some exercise than others! # 1 60+% of the energy we burn is limited to this factor!

12.01.2022 Welcome to F.I.RE - Its about More than just lifting Weights To improve your body shape how much you lift is important, however the way you lift is even more important. Remember the whole reason why you started lifting weights and going to the gym was to improve your overall body, shape and strength, not to injure yourself. F.I.R.E is a science based approach to resistance training, research proven to deliver fantastic changes in your body composition and shape.... With F.I.R.E everything has a purpose, every exercise, set and rep is designed to deliver the best results in the shortest amount of time. Isnt that what training is all about? Never walk into to the gym without a plan, your only slowing down your own progress. Think about it, would a builder just start building a house with no plan? More on this topic this week talk soon. PS spots for this training is very limited! Days and Times will be posted this Wednesday morning stay tuned.

12.01.2022 A healthy person will LOSE over 7 kgs of muscle and GAIN at least 15kgs of BODY FAT during their adult life. As adults with every passing decade we lose the ability to persevere muscle! An ever growing number of studies now suggests, this age related decline in muscle, underlines many of the undesirable conditions we link to Getting old such as osteoporosis, type 2 diabetes and cardiovascular diseases. Are you already carrying a few to many kgs? If so, Im sorry to say ...that you will probably be losing muscle at a much faster rate! Remember more muscle = more fuel for your amine systems. Which means youre less likely to suffer from the undesirable conditions we think comes with getting old. STOP PUTTING IT OFF, ITS ONLY GOING TO GET WORSE!!!

12.01.2022 Create a space for good habits Your environment determines your behaviour, not the other way round! Remember that! ... The habits you have created good or bad are determined by the environment you put yourself in. If losing weight/changing your body shape is something you want to do but your fridge and pantry is full of chocolate, chips, pizzas and everything in between. The chances of you reaching those goals are slim to none. Until you address the environment you are in, your habits wont change. The world around you is the maps your behaviour follows. Become the master of your own space and design an environment that makes bad habits hard and good habits easy. The essential conditions for success are those that steer you towards your goals. Your Goal an environment for good habits = Goal accomplished

10.01.2022 Competition time!! Super simple to win an exclusive personal training package with me value = priceless for everything you will learn!! Be sure to check out the post and let us know once youve entered this giveaway!!

09.01.2022 Phase 3 week 9-12 weights Reps Now we get to the business end of the program. We generally work between 4-6reps per set in this phase. Although the weights have got up and reps have gone down, our main focus does not change. Mind and muscle connection Control from top to bottom Optimal range of movement... I see this happen way to often. Add on weight that they cant control, they bounce the weight off their chest to get it up or better yet the range of movement gets shorter with each rep they do. Remember getting the maximum benefit out of every rep has less to do with how much you lift and more to do with how you lift it. Once we finish your first foundation program this gives me a great insight into what imbalances you may have, weaknesses that need to be focussed on to keep progressing and what your starting weights will be for your next program. There is no guessing involved, everything you is for reason. My next program is filling up fast: only a couple spots left. Monday Wednesday - 6:15pm Tuesday Thursday - 5:30am

08.01.2022 Nearly wrapping up the week.. Who’s going to be giving this a go next week?!

08.01.2022 Fact of the day: Muscle plays a major role in fuelling your immune system. How? By exporting an amino acid called Glutemine; the essential fuel that powers immune function and cell turnover. In other words:... Exercise designed to building Muscle = More fuel for your immune system Which is a big to getting you on your way to a healthier life, mentally and physically

07.01.2022 Phase 1 Weeks 1-4 In phase one of the program we work on getting you in the right posture and position for each exercise I will be teaching you. This first step will help you build: Mind and Muscle connection - I want you to feel what muscles your working every rep and not just go through the motions.... Controlled movement from top to bottom - remember its not a race! Yes there is a time and place for speed but when your learning something new, you got to learn to crawl before for you walk. Range of motion - I will show you what optimal range of motion we need to work towards to maximise and make every rep count. My goal in phase 1 is to build your confidence and awareness with every exercise, so when we move on to phase 2 we will be ready to start increasing the weight without jeopardising our keys points: Mind and muscle connection Control from top to bottom Optimal range of motion

06.01.2022 Jumping into the deep end. Cold water helps aid in recovery. #seadip what do you do for recovery?!

05.01.2022 Overtraining is simply an imbalance between work output and recovery/nutrition. When you put too much stress on the body and don't give it the proper amount of rest & nutrition various undesirable things happen. The common side effects are: a state of chronic fatigue... depression underperformance despite rest, weight/FAT gain Muscle Loss And the list could go on... I see people overtraining all the time. The guys that spend 2+ hours working out doing set after set after set or the cardio junkies that move from machine to machine. They don't understand why they don't get the results they are after despite their long, grueling workouts. If your not seeing the results your after maybe its time to rethink your approach. John pictured below a friend and long term client reached this result from weight training twice a week and cardio 1 - 2 x a week which came in the form of walking, swimming, cycling. The time frame? 12 - 18 months. Your never to old, young, unfit, coordinated, strong to start. Get in touch to book your free consult and session for 2020 [email protected]

05.01.2022 Top 4 biggest impacts that burn the most Calories in a 24hr period! #1 Muscle!! 60+% of the energy we burn in a 24hr period is determined by the amount of muscle you have! This is purely based on preserving your muscle mass, you going about your daily life.... This is why muscle mass matters: its the biggest contributor to calorie expenditure its the only none surgical way of changing your actual body shape its the major contributor to fueling your immune system it keeps you looking younger Annnnnddd muscle is the only thing that can burn carbohydrates and fat and NOTHING else does So the next time you get motivated to turn your life around make sure you keep these 4 contributors in mind! #1 Muscle 60+% #2 Exercise 17-20% #3 Eating 12-15% #4 temperature regulation 5%

03.01.2022 Phase 2 week 5-8 weights Reps Those first 4 weeks will give you great understanding and feel of what we are trying to accomplish. But my goal for you is to ingrain these processes with every exercise you do. This all takes time, which know one has control over. Everybody will learn at different pace depending on your past activities (sports etc). The beauty is, anybody can learn these skill. You just need to know what to for. Mind and muscle connection Control from... top to bottom Optimal range of movement See more

03.01.2022 Top 4 biggest impacts that burn the most Calories in a 24hr period! #3 FOOD! & meal frequency Thats right! Food and meal frequency has a big impact on firing up your metabolism. Obliviously the type of food you eat is important.... 12-15% of the energy you burn in a 24hr period comes from your body having to work to break down, digest and extract the nutrients out of the food you eat. #2 Burns around about 17-20% What could it be?

02.01.2022 What is F.I.R.E? Fire is based on a system we use called the nexus point. The nexus point is all about optimising every rep you do in every set of the workout. By maximising the angles and range of movement in every rep you do, it ensures that we can recruit the most amount of muscle fibres. More muscle fibres we recruit, the better, faster and strong you become period! Remember the weight you lift is important BUT! The way you lift is one of the limiting factor that will de...termine: continues strength increase Better muscle activation And the most important reason FAAARR fewer injuries, which means far fewer set backs Meet Ben He is about 72kg benching 102.5kg. As you can see he is in control of the entire movement top to bottom.

01.01.2022 Only 3 days to go before we Launch the very First Man Cave Fire Program!! Lets Do This!!

01.01.2022 Big Shout out Peter Monotti who is only 4 weeks into his first program of the year and has just set a new PB. 115kg for 12 reps!

01.01.2022 Ever wonder whats the best form of exercise to help you burn fat? If you said weight training you are correct! Although Ive already outlined only the tip of why muscle is important for your physical and mental wellbeing, it also has a side affect. Structured Weight training that promotes muscle growth not only builds muscle, it also increases fat loss.... FACT: Upwards of 60+% of the energy you burn in a 24hr period gos towards maintaining and preserving your muscle mass!