Viking Performance Coach | Coach

Viking Performance Coach

Phone: +61 434 914 338

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24.01.2022 I’m a big fan of limiting guess work, and calorie counting does just that. It gives you targets that ensure you will hit your goals if you hit those targets. If you take in less calories than you burn, you WILL lose weight. If you do the opposite, you WILL gain weight. Another reason i love calorie counting is because you get to enjoy some flexibility within your plan, hence why some people refer to it as flexible dieting. Within reason, you can eat pretty much whatever you... want as long as it fits your targets. This allows you to include foods that you love and will make it much more sustainable in the long run. It is simple but not necessarily easy. It’s a bit more involved than other styles of dieting; you need to measure things, scan barcodes, and you must input everything you eat or drink everyday, but after the initial process of learning calorie counting, it becomes easier than you think. So if you are going to give it a go, be patient and stick with it. Not everything worth having comes easy.

23.01.2022 DROP SETS: Hit your set to failure, immediately drop the weight and go again a few more times. Drop sets are another tool in your toolbox for muscle growth. They cook your muscles and give you a great pump, leading to a tonne of metabolic stress and also allows you to accumulate a lot of volume in a short period of time. Throw them in every now and then, maybe one or two per session. Not too often, as they fatigue you quite a bit. They are best used on exercises with a low te...chnical demand. Things like machines and isolation exercises. Not so much on things like bench or squats as there is more chance you could hurt yourself towards the end of a set when you are super fatigued. Also, make sure to save them for the end of your session so you’re not cooked for the rest of your exercises. Bonus tip: Don’t let anyone see the end of your set when you are struggling with almost no weight.

23.01.2022 HOW TO DEAL WITH HUNGER ON A FAT-LOSS DIET: 1. Fill up your plate with foods that are low in calories relative to their size. High volume foods will fill your stomach up and leave you feeling fuller for longer without adding a tonne of calories. My favourite are: Spud-lite potatoes Egg whites... Watermelon Low-fat greek yoghurt Blueberries 2. Eat plenty of protein. Foods high in protein are usually more filling than foods high in carbs and/or fats. Aim for a minimum of 2 grams of protein per kilogram of bodyweight per day. So if i’m 100kg, i would eat at least 200g of protein per day. 3. Understand that sometimes you may be hungry on a fat-loss diet, this is normal! When you’re in a calorie deficit your brain will tell you to eat. You’re going to have to deal with a bit of hunger. Stay disciplined and stick to the plan. Take it as a challenge and use it to build up your willpower.

21.01.2022 For most people who want to get bigger and stronger, yes! Wearing a belt helps you lift more weight. This will lead to bigger strength and size gains in the long run. It helps you lift more weight because it increases intra-abdominal pressure which helps to support your spine. Now, I do recommend training for your first few months without a belt, so you get used to lifting and bracing correctly without one. But from there, I see no reason as to why you wouldn’t add a belt for the majority of your training. You should wear a belt on the big exercises, like squats, deadlifts, overhead press and their variations. Not so much on exercises like lat pulldowns and bicep curls as the demand for spinal stability isn’t that high on those exercises.

20.01.2022 The majority of supplements are overrated and you should save your money. That being said, here are some that I do recommend: Multivitamins: Eating a wide variety of fruits and vegetables will give you most of your micronutrients (vitamins and minerals) but taking a good multivitamin will help you cover your bases. Creatine Monohydrate: One of the most well researched and cheapest supplements out there. Creatine can improve strength and power output.... Whey and Casein protein powder: Protein powders are very convenient and can help you hit your daily protein targets. Caffeine: When used before training, caffeine can improve performance. It is best to save caffeine for your hardest workouts so you don’t build a tolerance to it.

19.01.2022 Sleep is the most powerful recovery tool there is. A lack of sleep can lead to a reduction in performance, immune function, and psychological state, as well as an increase in injury risk and muscle-loss. So if you don’t want any of that, you should sleep at least 7 hours per night, 8 if you can. If you struggle with sleep, here are 3 tips to improve your sleep and therefore improve your recovery: 1. Make sure your room is QUIET, DARK, and COOL. This is the best environment fo...r sleep. 2. Avoid caffeine and screens before bed time to allow you to switch off. 3. Establish a consistent sleeping pattern to get your body into a rhythm. If you are still struggling to sleep after implementing these 3 tips, you may want to consider supplementing with Melatonin, Magnesium and Lavender oil. As, these have been shown to improve the quality and quantity of sleep. Naps can also be great addition to sleep. They are perfect for extra recovery on hard training days or when you’ve had inadequate sleep. A 20-30 minute nap will increase alertness, arousal level, and memory. Get on top of your sleep. It’s a non-negotiable if you want to perform at your highest potential.

19.01.2022 How you do anything is how you do everything. Cut depth on your squats because going deep is harder? You will probably look for shortcuts in other aspects of your life too. Half-ass effort = half-ass results. Stop looking for shortcuts and do the work.

18.01.2022 Doing hard shit will build your resolve. When life get’s hard, you can draw upon those moments you really wanted to quit but didn’t. Don’t quit when it gets tough. Keep going!

18.01.2022 There could be many reasons as to why you aren’t losing weight. Here are the 3 most common reasons I see why people struggle to lose weight: 1 Bodyweight fluctuations You may think you haven’t lost weight, when you actually have. Just because the scale hasn’t gone down, doesn’t mean you haven’t lost body fat. Water weight and stomach contents can make your bodyweight fluctuate significantly. To avoid this becoming an issue, I recommend to weigh yourself at least 2-3 times p...er week and to take the average. Also be sure to weigh yourself under the exact same conditions each time. You can also use measurements and photos to show changes not reflected on the scales. 2 Tracking incorrectly Misreading a label and going a few grams over from time to time can add up. It's easy to do. So pay attention, be strict, and be consistent with your tracking. Also, be sure to only input foods into Myfitnesspal that you are actually eating. Do not add generic foods. For example, it is not good enough to search up a lasagne and choose a random selection from the list of foods in the search. You need to scan the barcode of pre-made foods, and if it is not pre-made you need to input each individual ingredient and how much you have of each. This is why we recommend eating meals with less ingredients while trying to lose weight, they are much easier to track. 3 Poor adherence You may eat right 90% of the time, but a few extra snacks here and there or too much dessert on the weekend can sabotage your plans to lose weight. Poor adherence will just increase the time it takes to see results. If this is the case; simply improve your adherence and get it done!

16.01.2022 Training isn’t just about being jacked. The hard work and discipline you need to see results in the gym will carry over into every other aspect of your life. Being jacked is just a bonus.

15.01.2022 Not sure where to start? What do you admire in someone else? Do that!

11.01.2022 Adversity presents us with a chance to grow. In life, just like in the gym, you need resistance to get stronger. Look at adversity in a positive light and take it as a challenge to overcome and grow from.

10.01.2022 Hitting some hammer curls to grow these arms. Here are the 5 boxes i’m trying to tick when performing exercises with the goal of hypertrophy: Sets of >5 reps <4 reps in reserve Full range of motion... Controlled tempo Mind-muscle connection (feeling the target muscles working) See more

09.01.2022 We are back. 6 weeks until Christmas break. Hit me up if you want to get jacked.

09.01.2022 To gain weight you must be in a calorie surplus. A calorie surplus is when you are consuming more calories than you are burning. When you are consuming more calories than you are burning your body will have the excess energy needed to build new tissue. If you are struggling to gain weight, you most likely aren’t eating enough. To fix this; start tracking your food intake and weighing yourself regularly. If your weight is not going up. Increase you calories. Now if you are str...uggling with your appetite, check out my 3 tips for getting all your calories in: 1 Liquid calories: Shakes, smoothies, sports drinks, etc. can add a lot of calories and not fill you up as much as eating solid foods. 2 Intra-workout carbs: Having sugary drinks or lollies during your workout is not only great for adding easy calories, it will provide extra fuel for your training. 3 Eat a little bit of "junk food: Eating some high calorie "junk food like cheeseburgers, ice-cream, chocolate, etc. are great options if you are struggling to hit your calorie and macro targets. They taste good and make it easy to eat a bunch of calories. As long as most of your food is coming from "healthy sources" like lean meats, wholegrains, fruits and veggies, it is fine have some of these foods on occasion. Hopefully these tips help, but you must realise that sometimes you may still not be hungry on a muscle-gain diet, this is normal! You’re going to have to deal with it. Stay disciplined and stick to the plan.

07.01.2022 200kg x10 from a 2 deficit

04.01.2022 Farmers/Frame carries are hard to beat for my favourite exercise of all time. If i could only do one exercise for the rest of my life, this would be it. They give you a huge bang for your buck, plus they look like some shit vikings do. They smash your upper back, core, legs, and obviously your grip. There are also many ways to progress them, either by weight, distance, or speed. Here is an example of one of the ways i program farmers/frame carries: Find a weight you can do ...comfortably for 40m Add 2.5-5kg per hand, each week Once you get to the point where you feel it is too much to carry for 40m, drop the distance to 20m Continue to add 2.5-5kg per hand, each week Once you get to the point where you feel it is too much to carry for 20m, drop the distance to 10m Continue to add 2.5-5kg per hand, each week, until you reach your max weight for 10m See more