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Not Seeing Results from your Training Program? Here's Why


 

Written by Matt Stuhmcke

Eat Run Lift's strength training & female fitness coach. Matt is available as a specialist trainer both in studio and online.
Learn more about Matt here>
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How many times have you decided to start working out, then given up because you didn’t get the results you wanted?

Here is the hard truth about why it happens.

1. You don’t really have a program!

It’s all well and good to head into the gym, set up at home or in the park and do a workout. If that's what you’re doing then well done, I am already proud of you! But how much are you really getting out of just doing what you feel like on the day, are you progressing? 

If you are training already, you probably want it all. You want to lose weight and maybe see some abs, get stronger and lift some heavy weights... all at the same time. It's definitely possible, but it's not going to happen without some forethought. How does one workout affect the next? Is my focus on cardio affecting my strength training or vice versa? And at the end of the day, how does everything I do affect my ultimate goal?

Which brings me to my next point...
 

2. You don’t actually have a goal!

Now this one seems obvious, but you would be surprised how many people I talk to don't have a specific goal they want to work towards. Focus on the word specific in that sentence. Saying your goal is something like “be healthy”, “lose weight” or “get stronger” is a good start, but you need to go further and think about specifics.

The key to a successful training program is creating an achievable and specific goal. Anyone can “lose weight’ or ‘get stronger’, but how much weight exactly?  Where do you want be stronger? Do you want to barbell squat your bodyweight, do a set of chin ups un-assisted or be able to do push-ups from your feet. These are all specific and measurable goals, but it's not just down to that, you need to think about when, or how quickly, you want to achieve your goal. Maybe you want to look amazing in the outfit for your best friends birthday, or have an awesome summer body. Whatever the reason may be, having a date set out will provide you that extra push to achieve the goal.

By creating a specific goal, and a specific time frame, you can customise any training program to get you there as quickly and efficiently as possible. This brings us to number 3 on the list….


3. You’re scared of pushing yourself.

I’ll be the first to admit that training can be scary. Some people might be scared of the weights, for others it’s a fear of failure. Regardless of your fear, learning to embrace, and push past it will be the best thing you can do to ensure you improve in your training. There are many different strategies to overcoming your fear, whether it's a daily reminder of your goals on your phone or a note on your mirror so it's the first thing you see in the morning. Any reminder that keeps the ‘WHY’ in the forefront of your mind will be your most powerful tool.

Everyone has fear, and each person deals with it in their own way. Just don’t let it stop you. If you can accept the fear for what it is…an emotion, and continue to work towards your goals, then you will overcome it; you will beat it.


4. You don’t have the right knowledge or motivation.

You have set your goal, you know where you want to finish, but you don’t know how to get there. So you keep doing the same things. You need some extra knowledge and motivation to help you get there. You're lucky though, the world we live in today means that information is literally in your pocket all day. You can check out different resources like blogs, journal articles, “how to” videos or get the help of the people putting that information out there.

This is exactly why we designed our Eat Run Lift online coaching system – a tailored program from a fitness specialist that you can trust (I am one of the Eat Run Lift specialists offering online coaching, you can email me directly through here if you'd like to learn more). An online coach will create a program to suit your goals and how you like to train, while providing the knowledge to guide you through new exercises and training styles, and keep you on track and motivated. We believe everyone should have access to the same amount of care and commitment when it comes to their health and fitness. We’re here to help you to overcome any limitation, any obstacle that has been holding you back. Your trainer should feel more like a coach, a mentor, a friend - someone who takes time to take into account your health, your fitness and your lifestyle. Your biggest commitment in life should be your health and fitness, so you should feel certain that your coach is there for you, with all the same service you would experience at our Brisbane studio.

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10 Signs Your Workout Isn't Actually Working

It’s all well and good to go to the gym and train, but how do you know if your workout is actually working? If you’ve been training for a while and your results have plateaued, or never changed at all, it’s time to figure out whether it’s your food plan or your training plan that’s dampening your results. So let’s take a look at your training plan, and go through the signs that your exercise program just isn’t what it should be.

1. You’re Never Sore
It should be a given that when starting new training program, or making some big switch-ups in your current training program that you’ll be a little sore. Your fast-twitch muscle fibres (the ones that you’re going to be using for any rigorous activity like sprints, weight lifting, boxing, etc) take time to recover, and while they’re repairing you may have a little pain that comes along with it, the more your body gets used to a training program, the less post-workout soreness you’ll have. If you’re not feeling any soreness at all 1-2 days after your workouts, then you are probably not actually training as hard as you could (and should) be. A training program should be designed to push you a little to ensure that you’re getting fitter, stronger, or closer to your physical goal.

2. Your Reps or Weights Haven’t Changed
As you make your way through your training program over a few months, the amount of weight you are lifting, and/or the number of reps you are doing should change to ensure that there is progression in your workout. For example, the Get Lean training program has a section dedicated to teaching you progress your reps and weights in a way that is safe and sustainable. If you’re not changing what you’re doing, you’re not moving forward.

3. You Always Have An Injury
Are you doing the workouts correctly? Poor form can lead to poor results, and injury. For example, squatting one way will build your quads, but squatting with slightly different form will focus more on your hamstrings and glutes. Little changes can make a world of difference to your time in the gym. And if you’re not focused on how to do an exercise correctly, or you have no recovery routine (stretch/foam roll/physio/chiro/etc) a common sign is regular injury. If your recovery routine has no need for adjustment, then it’s time to start looking at your form during your workouts.

4. You’re Fatigued, A Lot
Over-training is also a thing! If your training program is poorly designed (e.g. rest days vs training days, or even the order of your training days) you may begin to get fatigued. This can also happen if you take on too much, too soon. If you’re new to training you should build up your resistance, starting with 2-3 days a week, and over the course of 6 months work your way up to 4-5 days a week. At first it may seem exciting and new, and you might want to exercise every day to get results faster, but it will all come crashing down like a pile of bricks if you’re unable to keep up with the schedule for a prolonged period of time. Slow it down, and figure out a training program that not only suits your lifestyle, but also your fitness level.

5. You Can Converse During Your Workout
Having a good ‘ol chat at the gym with your buddy and not feeling out of breath once? Maybe it’s time to step it up a notch. You’ll know you’ve had a good workout when you’re sweating, and when it’s hard to talk afterwards. It’s usually a little easier to get a word in during your breaks if you’re doing weight lifting sets, but if you’re doing cardio you’ll know you’re working hard enough when you just don’t want anybody to speak to you in the fear that you cannot speak back.

6. Your Workout Is The Same Every Day
The problem that I see with a lot of people following YouTube demonstration videos as their only workouts (don’t get me wrong, this is a good way to start) is that the exercises don’t change. The same thing with those who do the same kind of workout every day. If your workout is not changing then you are not changing. As you become fitter, lighter, stronger or gain muscle (whatever you’re working towards) your program needs to be adapted to make sure that you can keep going further. 

7. You’re Not Noticing Changes
You’re not noticing any changes, and in fact you might even be going backwards from where you started! Not every training program is designed the same. Some programs focus more on weight loss, some on muscle and weight gain, some on just general fitness. Make sure that you have a fitness program that’s designed for your body and your goals, not just a generic one-size-fits-all.

8. You’re Not Tired At Night
If you’ve worked hard during the day you should feel it at night. Now, naturally some people are slightly more nocturnal than others, but if you’re able to get a good workout in during your day, you will start to feel tired earlier at night than your usual bed-time hour. 

9. Your Heart Rate Isn’t High Enough
During your workout you should actually be able to feel that you’re training hard enough, sometimes you might even feel a little bit sick from the lactic acid build up. If your heart rate isn’t high enough, you will never feel this. During exercise you should be between 50% and 85% of your maximum heart rate (maximum hear rate is 220 - your age). Example: 25 year old heart rate zone during exercise: 97 bpm - 165 bpm. To record your heart rate, either measure your pulse for 10 seconds and multiply by 6, or invest in a heart rate monitor that will accurately monitor your heart rate throughout your entire workout.

10. You Can Complete All Your Reps
If you’re having no problems completing all the reps listed for your in your workout, then you have a problem (your workout is too easy)! You should be starting to struggle with your reps toward the last 2-3, particularly on the last few sets of your workout. 

If you’ve gone through this list and it seems like your workout might actually be difficult enough for you, but you’re still not getting the results you’re after if may be time to look at the other factors: food, alcohol, and the rest of your lifestyle.

If, on the other hand, you’ve decided your workout is too easy for you, make sure you check out our Get Lean Guides here. They’re dictated by your body type, are 6 month training programs, and are designed to progress with you.

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Your New Years Checklist

So the clock struck 12, and now it's 2017. Remember how a few weeks ago you decided to make some changes... maybe get on top of your fitness as your new year’s resolution. Now that it's here, knowing where to start is the biggest obstacle.  What is going to suit you: time-wise, goal-wise and budget-wise. Depending on the type of person you are, you may be able to just step in the gym and pick it up from there, but knowing what all the machines do, how many reps to do, when do you have your protein shake and if butter is a carb? These are all the things that may put up road blocks before you even start.

So with that in mind, this is your NYR Checklist:

1.     Get a program: it’s the easiest way to start. It's planned for you, it takes out all the guessing, you just have to do all the hard work. Programs can be done up by Personal Trainers, Online Coaches, 12 Week Challenges or you can find an eBook. Each option has it's ups and downs, so choose one that is going to get you results.


2.     Set a goal. This is your absolute dream, what you picture in your head when all the hard work is done. Make it specific: date, location, what you will look like, where on your body you want to see the change, how much weight/muscle, what you want to feel like etc. Write it all down and put it in a place you can see.
 

3.     Throw out all of your junk food. This can be a cleansing process. Refined carbs, sugary treats, soft drinks. Anything that you know is naughty, throw it out. This will help you resist temptation, boredom is one of the many reasons we overeat.
 

4.     Set missions throughout. So let’s say the first mission is to get to the middle of February and stay on track with the plan. Having mini goals to look forward to helps the time pass, as results won't happen over night, so you must be patient! Set little reminders in your diary.
 

5.     Always have a bottle of water. Keeping hydrated can increase energy levels, keep you healthy and help fight of food cravings.
 

6.     Up your game, some people will plateau throughout their fitness journey, so it's up to you to find out why... you can get a PT, see a dietitian, naturopath, do more exercise, research vitamins and minerals, start using supplements, there is a whole new level you can step up to.
 

7.     If you fall off the program, don’t worry, don’t stress. The last thing you want to do get upset and feel like you haven’t done anything. You have laid down the foundation for what is your fitness journey. Rome wasn’t built in a day, and neither are your biceps.
 

8.     Assess! If its not working, are you doing the right thing for your goals? Are you just going for runs, are just lifting weights, have you been doing any ab work?  Making sure you are following the right program for you goals is integral to your outcome. I've seen a lot of people doing the wrong things when it comes to there pushing forward and trying to achieve results. Your body type plays a big role in what you have to do. Weights or Cardio, do you want to be strong and lean or do you have a few extra KGs to lose? The ERL12 challenge was put together to help define your body. Not everyone wants to be skinny, some people actually want to be bigger, and that’s including girls, if you want a nice butt to look nice in a pair of jeans, you're not just going to go for walks. We designed the programs so you can do what you want to do, beginner, intermediate, advanced, the ERL12 will get you results. Registrations for the January round of ERL12 are still currently open. The next 12 week program will begin January 16, 2017. Register here today>>>

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Mistakes You Make in Squats + Deadlifts

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A lot of people seem to think that doing squats and/or deadlifts is going to give them a sore back... wrong. Doing squats and deadlifts will actually strengthen your back, IF you do them with the correct technique.

There are a variety of ways to do squats and deadlifts, depending on what you want to get out of your training. For example, a powerlifter isn't going to squat the way that I squat, because I simply want to build strength, not squat until my knees snap (horrible flashbacks to that video that's going around Facebook at the moment).

These exercises predominantly use your leg muscles, but actually help strengthen all over (core, back etc). And I think it's important to remember that if you want to burn fat more effectively, you need to get yourself some more muscle, so head down to the gym and use these techniques to improve your technique, lift heavier and get more results:

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How taking selfies helps you lose weight

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Left early August 2014, right early January 2015

Hear me out for a second... it's actually the psychology behind it. As many of you know I am still on my own fitness journey trying to achieve the body that I want. This started back in February 2014. It's been nearly a year now and although I feel healthier, my skin is a million times better, I have more energy and I am much stronger, I look at my body and don't actually feel that 'different'. I was never unhappy with my body, it's a sack of meat that you use to walk around and do stuff in, so I think that's pretty awesome and you should be happy regardless. However because the changes in progress are pretty slow (you don't wake up slim after a week) and they fluctuated depending on how strict I was being with training and exercise it meant that when I looked at myself, and when people who saw me very frequently looked at me, they weren't noticing any changes.

I only heard that I looked different when I ran into people I hadn't seen in a while, they would exclaim how much weight I had lost and that I look great, but again, I couldn't see it. This is where taking photos has come in handy and I love looking back through them every couple of weeks. I think for your own motivation and to see the changes you have made you should take a photo of your body once a week, at the very least once a fortnight, to track your progress. It's great when you get measured or weighed and the numbers have come down, but in the end numbers and just numbers and you can't see what they look like unless you have photo evidence.

Even if your aim is the opposite, to gain weight, or gain muscle, this is such a useful exercise for you to do. Most of us snap selfies anyway so just take one in your training clothes next time! It's not even about putting them up all the time either, I know most of mine remain unposted - I just keep them on my own phone for reference.

For those doing the 8 Week Transformation Challenge I strongly urge you to take photos of your progress once a week! These will help you so much. We'd love to see your results too, so don't forget to follow and tag us @eatrunlift.me #eatrunlift8

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Also a quick side note, to anyone who has registered for the challenge and hasn't received their 'Welcome to the 8 Week Transformation Challenge' email yet please check your junk/spam inbox and if it's still not there contact me: rachel@eatrunlift.me A few of the emails looked like they had typing errors and I use an external program to automatically send out the welcome pack emails. Registration shuts 9:00am AEST and the book is being sent out tomorrow night.

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Food

Recipe: Sweet Apple, Date & Walnut Oats

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It's meant to be summer here - *meant* to be... It's currently cold and rainy. I've been spending my Sunday morning editing the last photos that need to be done for the 8 Week Transformation Challenge eBook. We've already had over 150 people sign up for it, I am so excited! (By the way, if you sent through a request to be a part of the challenge I have sent out your thankyou/information emails, if you haven't received it yet I suggest you check your junk or spam inboxes! Let me know here if you still haven't got them!) Anyway, this morning has been busy and quiet and Beau won't wake up so I decided to make this for breakfast for myself. Hands down my new favourite breakfast for training days, it's high in carbohydrates and good fats to help fuel your workout.


Makes 1 serving
Carbs 119.7g / Fat 15.5g / Protein 8.7g / Calories 611.3

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*GF depending on what type of oats you use.


Ingredients

  • 1 medium apple (diced)
  • 4 dates (chopped)
  • 20g walnuts (chopped)
  • 2 tsp coconut sugar
  • 1/3 cup oats
  • 2/3 cups water

Method

  1. Place diced apple and coconut sugar in a pan on a low heat, stir occasionally
  2. In a saucepan combine oats and water on low heat and stir regularly until water almost absorbed
  3. Once the water is absorbed in the saucepan add chopped dates and continue to stir until water is fully absorbed into the oats
  4. Add the apple into the saucepan and stir to combine
  5. Remove from saucepan and add walnuts to serve

Food

Where To Find Protein

PROTEINCHART

Clicking the above chart will allow it to be opened full size for download

Protein isn't just for 'gainz', it's actually essential for your body to function, helps in the repair process after exercise or strenuous activity and even maintains your hair, skin and nails. Every day you should aim to be eating 0.8 grams of protein for every kilogram of your body weight. Proteins give heat and energy to your body and are rarely stored, as your body uses them quite rapidly.

There are two main types of proteins: fibrous proteins and globular proteins. Fibrous proteins can be thought of as having a 'rope-like' arrangement and are usually for structural use: keratin (fingernails + hair), elastin (blood vessels + ligaments), fibrin (blood clots), myosin (muscle tissue), collagen (tendons, bone + tissue). Globular proteins are spherical and transport substances through your blood: haemoglobin (oxygen transport in blood), transferrin (iron transport), insulin (hormone for controlling glucose metabolism), myoglobin (oxygen transport in muscles) and immunoglobins (immune response).

If you have trouble eating as much protein as you should keep this chart handy to help you select options which contain a good amount. Remember that protein isn't the only ingredient that you will need to keep in mind, some foods that are high in protein are also high in fat (you do need some fats in your diet), this is particularly true for foods containing animal products (red meats, cheeses, etc). Vegetables which are high in protein are also generally high in carbohydrates, but they are Low GI carbs which are great for energy and recovery.

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fitnessinfo

Checking In... At The Gym

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By Beau:

When on holiday one of the last things most people think about is getting enough exercise and keeping on top of their training, but then there are the other people who want to make sure that when they get off the plane home they haven’t put on 8kgs of Thai street food (ME).

The last holiday I went on in June 2013 I came back home at 96KGs, now I'm around 83. Its funny, I've had so many clients go away on holiday and be like, “I actually didn’t put on any weight” or “I've lost weight being overseas!!” well the fact is that weight is a measurement of mass, but it doesn’t calculate the loss of muscle and the addition of fat.

The main thing to remember that this is a holiday, it's for relaxing and enjoying yourself, so don’t stress! That’s what goal setting is for, when you get home now you have a new goal to achieve and work towards. If you’re like me and you have been working and training hard the long rest is probably well needed. So I thought I would put together a few tips and ideas to make sure that new goal when you get home is not as hard as it could be!

1. GYM Most hotels and resorts have gyms! So this is great to try and maintain that muscle mass. You can lose your gains after a week of not working the same muscle groups in a weight training program which can result in slowing in metabolism, loss of strength, loss of lean muscle and core stability, so try and work out every 5 days on weights to maintain muscle. Make the work outs cover all of the body and make the exercises compound (several muscles at once): chest, back and legs.

 2. WALKING Your first few days in a new city and country should be about exploring and being on foot. Rachel and I worked out that we had walked around Phuket for 5 hours in one morning in 30+ degree  heat, our legs were sore, so so damn sore! No Tuk Tuk for us! When walking the body is working at a low aerobic state, so its burning fat sources, and walking for hours on end is going to help burning extra calories, especially when it comes time to walk up hill.

 3. SWIMMING Like gyms, pools are commonly found in hotels and resorts and usually have one or more pools depending on how swanky it is. Like walking, swimming is a low intensity aerobic exercise, which if sped up can turn in to a high intensity activity. If you’re like Ian Thorpe in the pool, and can go “HAM” make sure you go as early as possible to avoid running over little kids!

 4. ACTIVITIES There are so many things that you can do to have fun and get fit one how ever I don’t recommend is the grab and run! Stealing items from a market stall and running as fast as you can is a great way to get in shape, but can usually end in major injury or death, so this is not recommended. What is recommended how ever depending where you go are things like *Snorkeling *MORE swimming *Shopping (Yes, shopping ladies) *Go Karting *Learning Muay Thai *Zorbing *Joining in on local sports *Surfing *Hiking *Rock Climbing These are just some of the things that are around us in Patong right now. Asking tour guides and at reception of where you are staying can help you choose some fun activities! Now lets go do karate in the garage!

5. CALISTHENICS The art of exercise without equipment is one of my specialties. There are so many combinations of movements and angles you can work your body to get your heart pumping and head sweating! This is just a “short” list of things you can do: *Push ups + Girls *Bench Dips *Plank Up *Jumping Squats *Lunge walks *Squat hold *Pull ups *Towel row *Cycle Crunches *Leg raises *Planks *Mountain climbers *Kick twist *Bridges *Sprawls *Frog Hops *Crawls *Step ups *Sumo Squat Switch

6. YOGA/TAI CHI/STRETCHING Walking around most Asian citites you will be able to find Yoga and Tai Chi, but also in most western countries these practices are commonly found in and around city centers, if you haven’t seen any after walking around then simple use your friend Mr. Google to find one close to you.

As soon as I finish writing this blog, Rachel and I are off to shoot our Stretching guide! So if you’re not sure on how to do stretching, don’t panic! Its just around the corner. With that I say happy travels and don’t forget to stretch!

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Food

Recipe: Vegan Raspberry Protein Muffins

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Food styling by Kymberly Louise, photographed by me.

These protein muffins are so tasty, they can't even seem to last a full 24 hours in my house when Beau is around. They happen to be super convenient for breakfast because you can just grab one of these and a piece of fruit and go.

The protein I use is completely vegan and is a pea protein isolate from Evolve, I picked mine up from ASN Brisbane. Normally I find a lot of protein powders don't bake well, they seem to have a strange chemical reaction to heat, but this one works just perfectly and the muffins have a nice, soft texture. If you're looking to buy the protein this is what it looks like:

evolve

Makes 4 muffins
(per 1) Carbs 44.5g / Fat 15.8g / Protein 24.4g / Calories 400

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Ingredients

  • 1 cup raspberries (fresh or frozen)
  • 1 cup buckwheat flour
  • 1 cup vegan protein powder
  • 2 tsp vanilla bean paste
  • 6g stevia
  • 1 tsp baking powder
  • 1/4 cup coconut sugar
  • 1 tbsp xanthan gum
  • 1 tbsp apple cider vinegar
  • 1 cup almond milk
  • 3 tbsp coconut oil

Method

  1. Preheat oven to 190C
  2. I like to put my muffin wrappers in a deep-sided tray (because after I put the mix in the wrappers I pour a little bit of water into the tray to help stop the muffins from drying out)
  3. In one bowl combine the almond milk, coconut oil, apple cider vinegar, stevia and vanilla bean paste and stir them together, then let it sit for about 5 minutes.
  4. In a second bowl place all the other ingredients EXCEPT for the raspberries and combine them together.
  5. Stir the milk/oil mix and then pour it into the bowl with the dry ingredient, stir together until the mixture is even.
  6. Fold in raspberries
  7. Spoon into the muffin wrappers
  8. Cook for about 40 minutes
  9. Remove from the oven and allow to cool for 10 minutes or so before eating.
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fitnessinfo

What Are You Weighting For? Strength or Size [Part 1: Strength]

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By Beau:

So I know a lot of my posts have mainly been focused on women, so here is one that’s more focused on the guys who check in time to time. When it comes to lifting weights there is more than one way to skin a cat, sorry to all the animal lovers for the analogy, but there are a few grey areas for people (girls too) when it comes to getting in the weight room. Depending what your goals are there are certain ways of lifting, most commonly it's either for strength or size. Now I'm not going to get in to the specifics for the body types, but this will be a general run down for the difference between training for strength and training for size.

Put your hands up if you want to get strong? Ok, cool! So there are a few people who are keen on getting stronger. This is called Myofibril Hypertrophy (strength training). When we lift weights, our goal is to lift as much as we can with as much load, which causes the muscle to contract and tear. The body sees this as if its an injury and sees the need to repair (protein) and go beyond the capabilities of the tendon before your training session. So next time you go to the gym to work the same muscle it will be prepared to lift the same amount of load with out a tearing the muscle, it will tear a bit, but its not going to help you progress and get stronger, this is called progressive overload. Coming back to next weeks session you should aim to either lift heavier or do more reps in order to tear the muscle even further, thus making you stronger!

So how do you do myo-lib-isupercalifrag…….. how ever you say it training? Ok, lets just call it strength training. It happens when the muscle is placed under an immense amount of load. The best way to lift a heavy load is to shorten the reps, for men 3-7 reps, women 5-9. It doesn’t just end there, your nutrition is a big part of getting strong, if you don’t have the energy, you're not going to complete reps/sets. The energy source for strength training comes from low and high GI carbs that synthesise into CTP (Creatine Tri-Phosphate] and create your phosphate energy. Your phosphate energy is a powerful, explosive energy that is used for lifting weights, sprinting, jumping, anything that’s short bursts of energy under 10 seconds at a high intensity. Let’s say for example after you have banged out your 1st set of bench at 5x100kgs you need to rest. The ultimate time for your CTPs to recover takes about 5 mins, depending where you are that too long to rest, other wise you will spend 30 mins on one exercise, so the recommended recovery time would be 1-2 mins.

Back to the progressive overload part. Aim for 1 warm up set then 3 work sets at 80-85 % I like to do another work set at 50-60% of your 1rm (1 rep max) and double the reps, once you have completed those move on to your next exercise. Here is another example for you, say this week you did:

Work set 1 – 5x90 Work Set 2 – 5x90 Work Set 3 – 5x90

Next week would be Work set 1 – 7x90 Work Set 2 – 5x90 Work Set 3 – 5x90

And you just continue to add the reps on until you reach the top of you rep range (3-7) and then add on weight and start from the beginning again! EG: Work set 1 – 7x90 Work set 2 – 7x90 Work set 3 – 5x90

Week later: Work set 1 – 7x90 Work set 2 – 7x90 Work set 3 – 7x90

Week later: Work set 1 – 5x100 Work set 2 – 5x100 Work set 3 – 5x100

Depending on what muscle group you want to train, you have muscles that are stronger than others, the bigger the muscle the stronger it is, these are the guys who can take the most load and can get the best results for strength training, so you always want to start with these muscles. For chest your strongest muscle is your Pectoral Major (chest) your legs are your Glutes (butt) and for back are your Lats and traps.

Now you are ready to get strong! remember after every session to recover properly stretch, get a massage drink plenty of water and have a good amount of protein, we will touch on protein and other supplements in a few weeks with a great offer from ASN.

I will be doing a part 2 of this post on size building with in the next couple of days and if you are interested in a strength training program leave a comment below and I will be in contact!

Happy Training beausignature#behyperactive

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Fitness: Where To Begin?

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A guide on how to begin your fitness journey by Beau.

So you've looked in the mirror and realised you don't look how you looked last summer and you don't want your body being seen dead in a bikini on a beach this summer. So what do you do? You decide to get fit, eat better, go out a bit less and stop smashing the Long Islands back every weekend… but where do you begin? There are so many options to consider when choosing the first step in your fitness journey.

The factors to consider when making the the right choices revolve around: *Lifestyle *Budget *Time *Self-motivation *Confidence

Let's start here…

Gyms You pretty much have two types of gyms, budget gyms and commercial gyms. Most of your budget gyms will have basic equipment to get you by, ranging from machine weights to cardio machines, free weights and limited HIIT equipment. Most budget gyms (in Australia these are ones like Jetts, Snap, Stepz) are 24 hours, don't include classes and range from $10.00 - $15.00 per week. Large commercial gyms such as Goodlife, Fitness First and Go Health (in Aus) have a much bigger floor space for weights, cardio equipment and offer multiple classes from boxing, yoga, pump, core, and body attack etc all through the week. Other bonus features of these clubs are their amenities: saunas, larger changing rooms and in-club offers, memberships range from $15.00-$30.00 per week with joining fees and contracts. Depending on your level of commitment this can either be the best investment to your health or the worst. The average rate of active gym members is 7%, so that means that people lack the self-motivation to go, or the knowledge, or may be a little scared to go in there. A lot of the time when people are grunting and dropping weights it can get intimidating, and not to mention the feeling of thinking other people are watching and judging you. That's where a personal trainer comes in!

Personal Training Finding the right PT for you can be a method of trial and error, you need to commit to them like you would to anyone in a relationship, or maybe dating more-so than a relationship, but you need to get to know them and see if there is chemistry and if you two are getting value out of working together. Depending on the level of necessity of you training with a PT is how you can work out how much you will need to spend on one, remember, usually the cheaper PTs have less experience and you will receive less value, the more expensive PT, generally means the more experience they have, and the more value you will gain. So if you are someone who just needs that little bit of push and help with technique a low-end PT will suffice. Do you have an injury that needs rehab? Or an illness? Or have been requested by a doctor to see a PT? Then a more experienced PT may be on the cards for you to achieve your goals. Most trainers will offer a free session for you to trial and see if you both work together. Remember that PTs aren't employed by a business, they are sole traders who don't make a living unless they train clients, so please respect their time and be courteous if you need to cancel sessions. PTs operate out of different places and facilities. The main three types of PTs are: 1. Gym PTs: prices will range from $40.00 - $90.00 per session with a membership fee on top, these are great for having many options in your training, with programs that can be used by yourself in the gym. The downfall is that you and the trainer have to compete with other members for space and equipment which can slow a session up. 2Studio PTs: like myself operate in private facilities that are much smaller than gyms but have the right amount of equipment to help achieve your goals because you are 100% focused with a trainer. The quality of trainer is much higher and more professional, usually you will get a water and towel supplied for every session. Not having to worry about what other people are thinking is the main reason why people are here, no meatheads just walking in and taking up machines. The cost of a Studio PT is pretty similar to what a Gym PT would charge, minus the membership fees. 3. Outdoor PTs: operate with minimal equipment and focus on more calisthenics if you want to do weight training. The cost is usually minimal and affordable. Depending on where they operate from sessions get sold in packs and range from $20.00 - $50.00 per session.

Bootcamps Bigger than ever, outdoor groups/bootcamps are a fun, affordable way to do various types of activities that focus on HIIT, core and cardio exercises. Usually you can find bootcamps at major parks in your area and most often they are run by PTs who operate out of studios and gyms. The only downfall to bootcamps is rain. These can range from $5.00 - $20.00 per session and are mainly run in the mornings and nights, out of work hours.

Crossfit If you are someone who is over the gym thing and feel like you need a challenge and to be competitive, then crossfit is for you! Crossfit is a combination of weights and bootcamps in a more active sporting atmosphere. Only, and I say ONLY, do this if you are an advanced weightlifter, as injuries are highly likely if proper technique is not executed. Crossfit can range from $15.00 - $40.00 per session.

So there you have it, where to begin and start your fitness journey, in no time you will be uploading progress selfies and #fitspo. If you are interested in a complimentary PT session with myself and are living in the Brisbane CBD area leave a message below and I can be in contact with you ASAP. #behyperactive

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Literally Can't Even Lift, Bro

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Beau only took a photo of me during my cool down set, I'm not actually this weak, ahha!

5 myths about women and weight training, by Beau Bressington.

So I would say about 70% of my clients are females, and I would do at least 1 weights session a week with all of them. Building muscle and getting strong are a staple in any exercise program. Muscles do a lot more than just look nice, they provide structure and warmth to the body, burn fat, move your body place to place and protect your organs as well!

I get questions all the time about training, here are a few myths solved for you ladies wanting the gains… brah.

1) "Doing weights makes me fat." No, it doesn't. Eating cupcakes and burritos makes you fat. "But when I do weights I get bulky!" Well lets go back to the first blog I did. You are most likely a mesomorph or an endomorph, you will gain weight faster. So the intake of what you eat is important. If you are still eating relatively similar or more than what you were before, you will gain weight. A 45-min weight training session will burn approximately 300-400 calories.

2) "If I do weights I'll look like a man, yuck." No Becky, you won't, you are a woman and doing a weight session 1-3 times a week isn't going to make you look like Arnie. Women produce a hormone called oestrogen, which limits the ability to build muscle, whereas men have a lot more testosterone. Both men and women have more or less of each hormone, but the girls you see in body building comps train every day, use a lot of supplements (some are not even legal) and have very strict food plans.

3) "Does protein make me put on weight?" No, like I said, cupcakes and burritos do! But… relating back to the first post again, if you eat more than you are meant to with any diet (regardless of whether this is 'bad' or 'good' food) you will put on weight. There are so many different types of protein supplements out there as well which all do different things, so if you're going to use one of those, make sure you get the right one for you.

4) "High reps are for toning." 'Toning' isn't really a thing, looking toned is. To look toned means to decrease the fat mass laying over a muscle and to increase the muscle. This can be achieved by having a balanced fitness routine with cardio, weights and a good eating program. Choose the program which suits your body type. The number of reps you do is important though. If you are a beginner I would recommend doing about 10 reps in each set for the first 8 weeks until your body has adapted to the technique and weight. In general, reps work 3-7 for strength, 8-15 for mass and 16+ for muscle endurance.

5) "My arms are flabby, so I'll do some arm exercises to burn the fat." NO! In fact, that would make them bigger! Whilst doing the exercise will burn calories (ultimately which 'can' burn the fat around your arms, as long as you have a great food plan too), a bicep curl won't spot reduce the fat on your arms. There are other ways to tackle places that store more fat than other areas on your body, and that's by managing your hormones better. For instance, women who store more fat than usual in their arms tend to have a higher amount of oestrogen in their system. There are some exercises which can help lower your oestrogen levels, such as deadlifts and squats. For some women, very high oestrogen levels (which can be affected by birth control etc) can also have an effect on your mental ability to exercise, or even to be motivated at all. If this is you, and you think the world is about to end and have zero motivation and are depressed, talk to your doctor.

If you have any questions or myths you want busted, leave a comment below!

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HIIT Me With Your Best Shot

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When I talk about cardio with a client, it's not about going for a run or sitting on the bike at the gym for an hour, it's about training  smarter, not harder, although going your hardest will get the most results. HIIT (High Intensity Interval Training) is about pushing through your lactic system so you can burn fats and carbs more efficiently than you would just doing a low-intensity cardio exercise.

Lactic acid is the only thing that will hold you back from going 100% through your workout and the one way to stop it is oxygen intake. So you're 5 mins into your HIIT session and you feel like you're going to spew…? This is from the lack of oxygen going to your brain, it's too busy making it's way down to the muscles that you are currently using, your heart is pounding and that's a result of your heart's BPM (Beats Per Minute) going through the roof! It's working so hard to get oxygen to your muscles and circulating so fast through your body that it's actually heating up your core temperature, which ultimately results in fat burning.

Your ultimate fat-burning zone is achieved when your heart rate is between 115-145 bpm. To determine what your fat-burning zone heart rate is supposed to be use the following simple formula: Take 220 and minus your current age = this equals your MHR (Age predicted maximum heart rate). To get the low-end of your fat-burning zone multiply your MHR by 0.6 and to get to the high-end of your fat-burning zone multiply your MHR by 0.75.

E.G. 35 year old Finding MHR: 220-35 = 185 Low-end of fat-burning zone: 185 x 0.6 = 111 beats per minute High-end of fat-burning zone: 188 x 0.75 = 139 beats per minute.

When it comes to exercise things can be fun and challenging at the same time! Just make sure you do things that make you feel you are working at your hardest between 10-30% of the time.

Exercises that are often used in HIIT are: Crunches Sit ups Push ups Jump squats Kettle bell swings Medicine ball throws Battling ropes Skipping Lunge walks Mountain climbers Thrusters Boxing Burpees Planks Sleds Box jumps Hammers Tyre flipping

Remember to stretch and eat well for best results!

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