🤔Are you ready to make a change?
🤞So many of you are looking to lose fat and change your bodies but you don’t realise that in order to do this successfully you have to commit to some huge changes.
😧Especially if you are wanting to lose the weight and keep it off forever. What’s the point in killing yourself for 12 weeks, getting some decent results and putting it straight back on 2/3 weeks later?
🙍♂️You need to commit to this 100%. You have to change what got you here in the first place. You have to eat less of that food you can’t resist. You have to eat / drink less in general. You have to stop being so lazy. You have to eat more of the foods you know you should be eating.
🙋♂️How ready are you to make a change?
Progress is key to improving body composition 🔑🔑
If you are not progressing, you are stalling
However, a common misconception is that continuously adding weight is the only way forward 🏋🏻♂️
If you are a strength athlete, then your sport requires you to constantly strive to lift more weight
For the rest of us that are more focus on the way we look without clothes on, here are three ways you can progress without the need to lift more weight -
1. Get good at a movement and own it. What I mean by this is, what does your form look like? Can you squat with weight and say with confidence that it looks good? No, then work on perfecting the technique with a lighter weight, or no weight, and your body will respond in a positive way
2. Learn to use muscles throughout a movement. Can you squeeze (contract) and stretch your glutes (butt) while performing a lunge movement? Can you feel and contract your biceps while doing bicep curls? No, then get good at using a muscle through it’s entire range of movement. Your physique will respond like you wouldn’t believe
3. Learn to control a movement. Visualise the lowering phase (eccentric) being slow and controlled. You know that sore feeling you get the next day from training that we all love? Well that is caused by the lowering phase of a movement (muscle damage) and where you actually build most of your strength from. Get good at this portion, aim for it to last around 3 seconds
So, before you add more weight to the bar, look at these three elements and challenge your body in a different way
When you see the phenomenal response in your physique, drop us a DM and thank us 😉
I love seeing things like this, because it can give you insight into how body composition is reshaped. Body composition measurements may never be perfect, but for what we have available, a DEXA is the gold standard. One of my clients had the good fortune of being able to get two DEXA scans that bookended a 3 month period. These are his results after a period where he was in a caloric deficit, but also doing heavy strength training 3 times a week. There are a couple really cool things here. One, he lost 1.5% body fat, when his body fat was already close to the fitness/average line. Two, of the 3.5 pounds he lost, ALL of it was fat. This brings me to the third point: he lost NO muscle mass. So he lost 3 and half pounds and it was all fat and no muscle. That may not seem like much, but you have to consider that this is a person who is already near the edge of the fitness category for body fat percentage, and what if this were to continue over a year? Multiple years? Big things happen in small increments over time. .
Despite being a small amount of information, this segues into a couple things about body composition. One, it is difficult to lose weight/fat and gain muscle at the same time. Weight loss, without strength training, will be accompanied by some loss in muscle mass as well. When you strength train, however, a signaling process occurs that tells your body to hold onto your muscle, because you will need it in the future. That signal lessens the degree to which muscle is lost as you lose weight. When you put yourself into a caloric deficit (i.e. more energy is expended than is taken in) AND you strength train, a larger percentage of the weight you lose will be fat. I think most would agree that this approach is infinitely preferable to weight loss alone for aesthetic reasons. You will be lighter, but you will also be more muscular, toned, ripped, shredded, desirably lumpy, insert whatever word you’d like to describe being “fit-looking”.
Ever wonder about the powerful work we do at @bulletprooflabs❓Learn all about it on the Work Hard, Play Hard podcast by @robmurgatroyd 💯🙌🏻 #Repost @robmurgatroyd with @get_repost
Whats up Work Hard Play Harders?! Happy Thursday!
Just in case you missed the interview I did with @myfavworkout from Bulletproof Labs, here it is again!
🎧Link to listen in bio🎧
Amanda is running the new Bulletproof Labs in Santa Monica, where they use the most cutting-edge, science-backed technologies available to help people achieve the highest state of physical & cognitive performance.
Or, as they like to say, “To put it simply, we help people kick more ass.”
Download the episode on iTunes, Google, or Stitcher!
“How long should I spend at the gym?”
Well, if you’re at @stevecook new gym my answer would be “ALL DAY!” Lol jk but in all seriousness this is a very common question I get asked so I wanted to address 🤗
👉🏼 No you do not have to spend HOURS per day in the gym to see results. In fact, it is very possible to OVERtrain and that is something you want to avoid.
There comes a point you can completely fatigue yourself and at this point your body is craving REST and FOOD in order to recover.
I recommend spending anywhere from 30-90 minutes in the gym. This isn’t set in stone or the end all be all because of course everyone’s workout plan/goals are different.
But, for example 90 minutes of strength training would be MUCH different than 90 Min of circuit training.
Circuit training is way less rest periods and fast paced meaning you could potentially be done in the 30-45 Min range while strength training you have longer rest periods like 1-3 minutes, so you could potentially be looking at a 90 Min session.
Here is your permission slip to STOP spending hours on end in the gym.
Don’t kill yourself in the gym thinking about the end result! Enjoy your time there, stick to your plan, strive to progress each week :) How long each day do you spend in the gym??
Abs. As in abdominals. As in six pack and totally ripped. Everyone wants them but no real reason as to why. What value is there? Does it make you stronger? Healthier? Happier? If you think having abs will make you happy you need to check yourself. Your happiness is dependent on your impact in this world not what’s under your shirt. Additionally✋🏻 There is nothing wrong with pursuing the goal of having a cut midsection for whatever reason. But understand that just like any other goal (especially with changes in body composition) it will take time and dedication. Time we’ve got, dedication is work. No matter what the goal know WHY you’re pursuing it, enjoy the process, be a good human (it’s not worth it if everyone think you’re an A-hole) and put your all in it. #trainerthoughts
Bod Pod Update!
I get my body fat tested once a month as an objective indicator of my progress. I really enjoy doing it because it frees me from checking my weight or measuring more frequently, which is kinda stressful for me.
This month I got down to nearly 20% body fat and lost almost two pounds of fat!! 👐My goal is 18% (I think). .
It looks like I may be at the point where I can no longer cut fat and build muscle at the same time, sadly. But I choose to keep cutting until I get to my goal. Beginners can definitely do both! Which is so nice. Any questions? Have a blessed day!
MOVE BACK TO GO FORWARD by @jamesmatthews_jm15 -
You are possibly looking at the picture thinking what the hell his talking like the riddler again (I love batman). But there is a big point to this post and one that will help you progress beyond what you thought was capable! -
About a year ago now I spoke to possibly one of my most influential mentors within this industry on Skype (@markcolesm10). One of the first things he got me to do was to delve back into my past as this was a huge limiting factor in why I wasn't making the progress that I wanted. I had all this built up anger and confidence issues that I just couldn't get over which was affecting me at work massively. All of this plus some other things was all from past experiences that I had never resolved and just buried deep! -
You see holding onto stuff is a recipe for disaster in my experience and opinion. When you think you are starting to make progress it creeps up behind you and gives you a massive bite on your butt cheeks. From here for most people they will do what I did which is roll back up into my ball of comfort and not take the step that needs to be taken. I will put up a quote sometime soon that funnily enough I heard at one of Marks seminars! -
Don't be afraid to bring up old memories but just know you need to tackle them and not let them lay there as they will slowly tear you down! This plays such a huge role when trying to achieve a better body shape.
A little credit shout out for this post goes to @isaacdavidson_ and @bek_elitehealthandtraining who over the last couple days I have been speaking to about this! Of course as well massive credit to Mark who is tagged above as he has played a huge role in my development as a person and coach! -
Our team is always ready to help !
We will be at F45 Strathfield in the morning to scan their members with less than 12 hours notice .
Professional , friendly , certified operators willing to enhance your business . 💪💪
Today we go from tracking macros to intuitive dieting. Sheeeeet, i don’t know what to do with myself🌝. After 3 years of tracking and obsessing over the scales i’ve decided to give this intuitive dieting a go! I suddenly have no desire to eat anything in particular as i don’t have a specific meal or specific time to eat! I thought as i’m not craving anything, i’d just eat a little bit of everything🌝😋🙌🏽 We have... Smoked salmon, 2 eggs, curly kale, black turtle beans, avocado, chia seeds and black pepper to taste🥑🥚🥗 Since all of this IBS malarkey i’ve noticed my relationship with food fluctuate due to not being able to eat the majority of my favourite foods so i’m taking this step to see whether it works for me. A little reminder from my little sister the other day - It is important to remember that ‘Food is fuel’ @frxnkielfitness thanks for the pep talk❤️, its empowering having a sister that understands the struggle i’m going through and lives for the same FITlifestyle! I always count on her when i need some REAL advice, even if i do nause her with super long voice notes😅😘. My only rules are - 1) Stop eating when you’re no longer hungry, 2) Only eat when your hungry, 3) If you still feel hungry once you’ve eaten your meal - leave it a while to let your food settle to see whether you really are still hungry. I’m doing this because long term i know that i don’t want to live my life weighing food on the scales, and luckily i know what is good for my body, what vital nutrients it needs to function and perform the way it is supposed to, so, lets see how it goes!!! I shall be ‘VLOGing’ more on this topic once i’ve got my youtube channel up and running! Stay tuned xoxo .
So a lot of people want to look good naked but no one wants to train with tempo?!🤔
Quick tips for Looking good naked:
✅Slow down your lifts fatigue your muscles & keep your rest periods under 75sec. ✅Burn more Fat ✅Build more muscle
I noted that there is a local restaurant, they have a new promotion regarding health meals.
Look at that Macro of the meal. They claimed around 500kcal (Macro: rice🍚 Carbs: 50g, meat Protein :20g and fat unknow)
🤷🏼♂️Fat sources: local restaurant usually will use soy bean oil, which will affect body cells( cell can’t function properly= save fat) 🤷🏼♂️
when your goal is fat loss, you should have a deficit calories per day. example, maintenance your current body weight is 1800kcal/day, deficit is around 1500 calories/day.
Carbs: If you are high body fat, you may have insulin insensitive, which you may not consume the rice easier.
Take a deep look on what you eat, is the macro fit your goal ? Think and learn when you are doing fat loss.
Progressive overload is a training principle which implies that you must ask your body to do something it hasn’t done before
This can be more weight on the bar, it can be more reps with a familiar weight, it can be more tempo, a change of grip, a different piece of equipment with similar movement, more or less rest, it can be a multitude different of factors that will ask your body to do something it hasn’t done before
Keep this in mind when training, if you aim for progressive overload you will make leaps & bounds in your training
We hope you’ve enjoyed this tip, if you’ve any questions please feel free to give us a DM or comment #Nufitness#fitnesstips