If I wore a headband and did a hard cardiovascular gym session do you reckon I would lose any fat off of my head?
No, me either. However some people wear waist sweat bands around their stomach thinking it’s helping them burn more fat around the mid section. It’s no different to my head band except for my headband also protects my eyes from sweat
All the sweat band is doing is allowing you to sweat more which is only water weight, you are losing no extra fat. Am I saying don’t use a waist band? Certainly not. If you feel it’s helping then go ahead. However if you do think it helps burn more fat then perhaps this is food for thought...
Its been a while since me and @gabriellaamorr
trained together so it was nice to have her in for a one off session. Here’s some clips of our lower body/glute focused workout:
A1: 20 Band Hip Thrusts
A2: 10 Sumo Squats
A3: 8 Romanian Deadlifts
B1: 10 Banded Back Extensions
3 Rounds of:
C1: 20 Band Abductions (forward leaning)
C2: 20 Band Abductions (sitting Up)
C3: 20 Band Abductions (backwards leaning)
C4: 20 Bodyweight Hip Thrusts
Let some aggression out tonight. Pissed off with my shoulder injury amongst other things I took it out on the bar. Man it felt good. PB to top it off 👊🏾
220kg 4x4 (3 on the last set I was ruined by then😏)
When is the best time to go to the gym? Is it better to go first thing in the morning? Do you burn more fat if you train in the morning? Does it even matter? Well let's put it into perspective.
If you are someone who struggles to get up in the morning and I set you a workout programme you had to do 4 mornings per week how consistent would you be? My guess is not very. Sometimes getting hung up on such small details isn't worth it. Unless you are a professional athlete I think you should set your training to work around you.
If it suits your schedule to train in the evenings then train in the evenings. If it's in the morning before work then do that. Finding what works for you as an individual is key. It will increase the chances of you being consistent which in the long run is going to be more important than worrying about the smaller details. To my knowledge there isn't any evidence strongly supporting greater fat loss or improved body composition by training in the morning.
Don’t be that person who doesn't end up going to the gym at all because you got hung up on smaller details that are not more important than consistently turning up.
Top Performance women lift more and talk less. Happy Monday 👊🏾
Shanice has worked damn hard over the last few months to achieve these results. Being young and social it took a while for the penny to drop that she can’t eat and drink what she likes just because she goes to the gym. Once she realised this the difference in her approach to training and eating changed dramatically.
We have had to use different approaches to dieting during this transformation in order for her to stay on track which goes to show there isn’t one way of doing things.
I have seen a total transformation in Shanice. When I met her she wasn’t confident in going into the free weights area alone and there was a lot of coaching outside the gym with her diet. I would probably get a few questions per day in the beginning. Nowadays she knows exactly what to do in and out of the gym and has built up enough strength to squat over her body weight for reps.
This is only the start. We plan to maintain what she has while slowly increasing calories. Once her many holidays are over the muscle building process begins. More to come…
Lets talk about fibre. I am a big fan of flexible dieting. However flexible dieting does not mean what shitty foods can I base my diet around. An easy way to tell if your diet isn’t up to scratch is to keep an eye on your fibre intake.
For digestive health fibre should not be overlooked. Government guidelines suggest men should be having around 30g per day and women around 25g. They also suggest 14g per 1000kcal which is potentially more achievable for people on low calorie diets.
As a general rule, if your diet is rich in fruits, vegetables, and wholemeal sources of carbohydrates you shouldn’t really have any issues. If you find thats not the case, you are not regularly going to the toilet and you suffer from unexplained bloating perhaps look at your fibre intake… you might be full of shit.
13 month transformation of @kerryannpage
In the time we have been working together the dedication to her training and eating have been second to none. She doesn’t skip sessions, is consistent with her diet and has a determination that can only be admired by anyone who knows or sees her in the gym.
She has now dropped 12kg/26lb with a calliper reading going from 30-16%. In this time she has also added a lot of kilos to her lifts easily squatting and deadlifting over 120kg, and can also do weighted chin ups and dips for multiple reps.
Now that summer body has been constructed we will continue on our quest to get as strong as possible with the goal to hopefully get her on the platform later in the year. Top work Kerryann proud coach.
To start your transformation DM me or click the website link in my bio. Summer is nearly here 👊🏾
and I have made some steady progress in the gym over the last few months.
Her chin ups and squats have come on loads as well as us having her best run of training without any issues. Signs are looking good for more progress over the year 💪🏾
Coach said have a week off. In my head that means do some testing. 200kg for a 5 rep PB with potentially one to spare. If I wasn’t so lazy and got up in time to have breakfast think 205kg would have been about right. Feeling strong 💪🏾
When it comes to training and nutrition people seem to be obsessed by magic numbers. To be clear you should be very concerned with numbers! Knowing roughly how many calories you should be eating is important. Knowing what 50g of peanut butter looks like is even more important. In all seriousness here are 3 things there are no magic numbers for that you may still be looking for:
How many calories you should eat
Government guidelines of 2000 calories per day for women and 2500 for men are very vague. You could use them as a starting point and work from there. A better way to do it is to track your food intake for around 5 days workout the average calories. Not only is that number more specific to you but you will learn a huge amount about your current food intake when it’s staring you in the face
How many grams of protein
There is no magic number here either. Everyone has an opinion on how much you should aim for. The issue is there are so many factors to consider when trying to workout how much protein someone should have I don’t feel you can give a definitive answer. How much someone weighs, their goal, and even whether they are vegan or not needs to be considered. However as a basic guideline and take home figure I like to usually start with 1g per pound of body weight. This can be tweaked when necessary
How much scale weight should I be dropping/gaining each week
This is probably the most deceptive. It’s almost impossible not to view the scale as your main method of seeing how you are progressing even if you know it’s not the only method of assessing. It would be great if each week during your fat loss you dropped 1-2 pounds but the reality is that probably won’t happen especially as you get leaner. As long as you are dropping weight over a period of time while monitoring how your clothes fit and what the tape measure says you are progressing. On the flip side if you are gaining 2 pounds of body weight per week on a bulk a lot of that is going to be body fat.
Someone asked me a very good question today that I thought would be worth addressing in a quick post.
I was asked if the exercises I had given this person were the best ones for him to get to the goals he had. The honest answer was I don't know. Let me explain.
I always pick exercises that I believe will get someone to where they want to get to. Naturally as a powerlifter I tend to lean towards compound exercises if it works for the client. Not just because I’m a powerlifter but also because as a general rule you will get the most bang for your buck using compound multi joint exercises. However this doesn't mean these will be the best exercises.
This particular client was having his first session with me so I haven't built up a relationship with him yet that will allow me to start focusing in what really works for him etc. Some people for example will say bench press doesn't work for them as they don't feel it in their chest. As I gain more experience I am realising a lot of these people simply have poor technique and don't understand how to activate their muscles, they simply go through the motions. Educating people on how to contract the chest and how to execute the bench press usually changes that.
However some people genuinely do not feel bench press in their chest. In this case perhaps a chest press machine or benching with dumbbells will work better. As much as I would love to sit here and say you need to bench if you want a big chest or you need to do back squats if you want big legs I can’t. Lunges, leg pressing and other variations are still very effective exercises. Everything needs to be individual to the client/person and it needs to be effective to them.
So to answer the original question did I give him the best exercises? At the moment I believe so but that could change as our relationship grows and I understand more about him. Don't be a one trick pony have plenty of tools in your arsenal.