Your 2016 Fitness Goals Start Here

Your 2016 Fitness Goals Start Here

If you’re getting pumped for the new year; an opportunity to put yourself and your health first and get back in the gym after months or years of procrastination, you probably need some guidelines that will keep you excited and motivated for longer than a few weeks, and hopefully through to this time next year and beyond.   One of the first things to consider is that longevity is key. You’re not going to get “shredded” or “bikini ready” in four weeks so don’t create a plan with that goal in mind. If you’re looking for a lifestyle change you should structure things with your schedule considered. You should have mini-goals with a realistic time frame. You should have some […]

Stay On Track This Festive Season

With Christmas just around the corner it can be a little overwhelming planning how to stay on track with your fitness and physique goals. I mean, in some ways it is just another day and your goals are your goals, but in other ways having a physical and mental break during the festive season can be beneficial. Right now I’m working with people who are planning a short little pre-Christmas diet phase, others who are wondering how to track their nutrition whilst being away on holidays, and some simply ready to embrace the inevitable food baby to come. Regardless of your strategy, I’ve come up with 3 tips to keep your gains and maybe even bust out your abs on […]

Sustainable VS Effective Nutritional Phases For Fat Loss

If you’ve read my previous articles or follow my posts on Facebook you probably know that I’m all about maintaining long-term results in a sustainable, low-stress way. That is; you aren’t stopping life to eat every three hours, you aren’t avoiding social events to stick to a restrictive plan, and you aren’t feeling like death just to look a certain way. The thing is though; results need to be achieved in the process before maintenance can be considered. Sustainability is the ability to continue a defined behavior indefinitely. It might be tracking your nutritional intake. It might be completing five training sessions per week. It might be prioritizing life balance to ensure you don’t burn out. However, this sustainable behavior needs to […]

Risk Vs Reward

When it comes to seeking better results in dropping body fat or even being stronger for example, you have to consider the risk vs reward factor. Typically the higher the risk, the greater the (potential) reward. In other words, the higher the potential reward, the greater the risk. On the other hand, the lower the risk, the lesser the reward… or maybe it just takes longer. This is something some people don’t consider when looking to improve their physique. If you want to lose weight rapidly, say upwards of 1-5kg per week, it is definitely possible. I know what I believe to be the smartest way to make it happen too. However, with rapid weight loss (high reward) comes high […]

Guest Article: IIFYM – More than Poptarts and Protein Shakes, by Adam Foster

If you’re a #fitfam member, #pushpullgrinder or someone who looks for #flexibledieting food porn chances are your instagram & twitter feeds are full of the following; Poptarts Flex bowls Beltsander Brownies An assortment of gourmet flavour protein powders ….along with many other “treats” that look too good to be “healthy”. These of course make up the core food groups of the “IIFYM” diet. Right? Wrong. And thus here we are, examining yet another misconception in regards to “If it fits your macros” and “flexible dieting”. The Key Points Social Media 100% Skews the Image of Flexible Dieting/IIFYM Macro goals give people a greater understanding of their bodies needs, as opposed to food groups or a meal plan with no quantities […]

Incorporating Cardio For Fat Loss. Yes or No?

If you asked me 5 or even 10 years ago how to get shredded I probably would’ve told you to keep lifting heavy (or start if you weren’t already), pull back your carbohydrate intake, and add in some cardio. The funny thing is whilst the term “bro-science” has emerged and the above statement might align with it, to be honest my opinion hasn’t really changed. We just know more now, or in a way know better. We know that weight training will help you to preserve maximal lean mass when dieting for fat loss. We know that pulling back carbs (or any macronutrient) will reduce your total caloric intake, which can result in weight loss. We know that adding in […]

How Flexible Is Flexible Dieting To You?

As you scroll through your newsfeed you’ll most likely come across photos of burgers, ice cream, fast food, and restaurant meals with the hashtag #flexibledieting or #iifym. Naturally you’d assume that flexible dieting is some kind of cheat meal lifestyle that disregards health, but you find it hard to comprehend how people who look and feel great are eating this way. With further investigation, you’ll discover that flexible dieting can be very different for one person to the next. To most, it is a matter of tracking their macronutrient intake to enjoy a wider variety of foods in their diet. For others it’s simply an excuse to validate eating a random yet exciting #flexbowl (check it out on Instagram if […]

Food Choices Matter

Whilst your diet should be based around a specific calorie, macronutrient, and micronutrient intake, the choices you make in terms of foods matter for various reasons. If you are trying to lose weight which requires a lower caloric intake it would be wise to eat foods that keep you feeling fuller. I could write a 2000 calorie diet that feels like 3000 calories. If you are trying to gain weight which requires a higher caloric intake it would be wise to eat foods that keep you feeling empty. I could write a 4000 calorie diet that feels like 3000 calories. It all comes down to food choices, and essentially food volume. If you’re on a low calorie diet, eating something […]

Still Using Macronutrient Ratios?

Okay, so you want to drop body fat so you know you have to create structure and aim to be consistent with a controlled calorie intake. You’re an office girl weighing 65kg and decide to eat 1500 calories per day with an expected rate of weight loss of 0.5-1.0% total body weight per week, and will adjust your intake (or activity) if weight loss is too fast/slow. Now onto macronutrients.. You know protein is important, and you think low carbs will speed things up. So you opt for a generic 50% protein, 20% carbs, 30% fat ratio because well, it sounds effective. What this equates to: 187g protein 75g carbs 50g fat Reminder: you weigh 65kg. Assuming you’re 20% body […]

Overtraining & Adaptations

Some people say that overtraining doesn’t exist. Whilst it definitely does, In many cases it can seem this way due to the following recovery factors being considered. – Sufficient sleep – Adequate protein – Adequate vitamins & minerals – Adequate fatty acids – Being in a calorie surplus – Optimal hydration On the other hand, if you half ass the list above and still feel great training 7 days per week, maybe you just don’t train as hard as you think you do. In which case overtraining is of no concern either 😉 Why Do I Only Train 4 Days Per Week On Average? There are 3 possible stages of response when it comes to weight training. 1. Alarm or Shock […]

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