 I want to show you something. No. It's not my biceps. Here is a weekly summary for a typical week of activity in my life. My FITBIT emails me this report at the end of each week. Sometimes it's more and sometimes it's less. Five weeks ago I was 83.2kg's and today I am 79.5kg's. As you can see, I am very active during the day because of my job and this doesn't even show my three weekly weights workouts or my two weekly cardio workouts. However, I was gaining weight over winter. I was doing all that daily activity and weekly training and still gaining weight. What Did I Change? By simply cutting out my biscuits and treats during the week and having a few smaller portions with weekend meals I have managed to drop over 3kg's. The scale doesn't matter to me as I can see changes visually but it is one indicator that what I am doing is working. I am telling you this because many of you are stuck in the old school mentality of "I'll exercise hard and the weight will fall off". IT WON'T. It won't unless you can stick to the exact same calories when you started exercising but that doesn't happen as we often eat more when we exercise hard and this is known as exercise compensation. You can read more about why you don't lose weight by exercising a lot here If you want to make changes or lose some body fat, you must flip the script in your head and approach your diet first. Use the exercise as a positive habit to build strength and improve the functional capacity of your life. Slugging away on the treadmill or lifting weights every day will not work if you want to lose weight. Think food first, exercise second for losing body fat. This is actually good news for those who hate exercise and those who don't have the time to exercise I love to exercise and I highly recommend it and it's the main part of my job, but if you are one of those people wondering why your weight is not shifting, take it from experience, make the dietary changes first and you'll see how quickly you get results. ____________________________________________________________________________________________________________________ Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off.
1. Here is our youtube channel which has over 100 videos including 55 workouts and other educational videos. 2. We now offer ONLINE 1-1 Personal Coaching. Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 personal training via our TRUECOACH online platform. Check it out here 3. Check out our small group coaching sessions (max 4-10 people) Small Group Coaching. 4. 1-1 Personal Training at our Studio in North Sydney. Our top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at our boutique studio in North Sydney. Check out our Personal Training Options here:
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Here is a new Full Body Tri-sets workout. A tri-set is a combination of three exercises performed consecutively, usually with little to no rest between exercises. The three exercises can either work the same body part or muscle group in all three exercises, or work opposing muscle groups. While the exercises are typically done back-to-back with very little rest in between exercises, the sets are not done for speed or with especially high-intensity. Perform every exercise with good controlled technique. We want to build lean, toned, defined muscle so leave the fat loss to the diet and concentrate on building total body strength with this workout and my other workouts. How to perform the program? See the video below for all the exercise techniques. This Tri-set program has a lower body, upper body and core exercise in each tri-set. Warm up by performing each exercise (within the tri-set) for 5-10 reps each. Then perform the tri-set for 3 rounds before moving on to the next tri-set. Rest 90 seconds after each round of exercises but take no rest between each exercise. For example: Perform:
Cool down with a stretch or walk. How to progress this workout? You can perform this workout 1-3 days per week with at least one rest day between the workouts. You can also add weight or time to the exercises if you perform the numbers each week. For example, if you consistently hit 12 reps on the chest press, add some weight the week after and keep going until you hit the 3 sets of 12 reps with the new weight. Change the workout after 4-6 weeks. Enjoy the workout. Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off.
1. Here is our youtube channel which has over 100 videos including 55 workouts and other educational videos. 2. We now offer ONLINE 1-1 Personal Coaching. Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 personal training via our TRUECOACH online platform. Check it out here 3. Check out our small group coaching sessions (max 4-10 people) Small Group Coaching. 4. 1-1 Personal Training at our Studio in North Sydney. Our top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at our boutique studio in North Sydney. Check out our Personal Training Options here:  Are you someone who exercises a lot every week but the weight is just not changing and even worse, is it gaining? This is a situation that happens more often than you think. Years ago, TIME magazine ran an article that said Exercise was pretty useless for weight loss. You will hear people shout it from the rooftops. Research does indeed show that exercise, ALONE, as a weight loss intervention is pretty futile for weight loss. However, let's not throw the baby out with the bathwater. It's not the actual exercise itself that is useless, something else is happening subconsciously, that we don't really notice, that makes us lose a little weight or even worse, makes us gain weight. What is really happening is something called EXERCISE COMPENSATION. Ohhh, what fancy words say you. Well, it's just a fancy way of saying that when individuals such as your good self take up exercise to lose weight, the weight loss is almost always less than what you expect it to be. It is very frustrating for all parties involved. Compensation in the weight loss world is where total daily energy burned is ‘compensated’ by less activity or eating more throughout the day, meaning the energy deficit over time become less and less, and in some instances, individuals actually eat more than they burn in exercise, actually gaining fat mass! Let me give you a simple analogy. Old Johnny boy here decides to buy a fancy classic car. This car sits in the garage and only gets out on special occasions and I get to wear my brown leather gloves, my aviators and my white cashmere jumper casually flipped over my pink polo shirt - I digress. The car doesn't get driven a lot so it doesn't need to be topped up with fuel. John here decides he wants to take it out more regularly so he drives it a bit more to keep it running smoothly. John now needs more petrol for the car because the car is guzzling more fuel (a bit like you going from a couch potato office worker to a regular gym goer - you exercise more, you burn more fuel therefore you need more top ups). John fills it up but he knows exactly how much fuel is going in and going out therefore the petrol doesn't overflow and destroy his beautiful leather gloves. It's a little bit different when it comes to the human body and our psychology. A recent study has attempted to identify mechanisms for the phenomenon termed “exercise weight compensation” in response to exercise in overweight and obese participants. Nearly 200 women and men were randomly assigned to receive 3 treatments over 24 wk: 1. A no-exercise control group. 2. 8 kcal · kg body weight–1 · wk–1 supervised exercise (8 KKW), or 3. 20 kcal · kg body weight–1 · wk–1 supervised exercise (20 KKW). Participants compensated by increasing energy intake (an average of 90.7 kcal/d in the 8-KKW group and 123.6 kcal/d in the 20-KKW group). They ate more when they exercised more and the numbers differed depending on the starting weight of the individual. We don't even realise we are doing it and it is vastly easier to out-eat the calories burned through exercise than to burn off the calories from eating. Results: The results of the study as presented suggest that the focus of a weight-loss intervention should be on reducing energy intake rather than solely on exercise-induced energy expenditure. Meaning, YOU can exercise until you are blue in the face but if you don't get a handle on your food, you will get less results than you expect and this can lead to drop outs and a loss of motivation to exercise. My personal take is that you should use exercise for a positive benefit. Think of of it as doing something positive for your body. You are strengthening your bones, building your muscle so you can run, lift, climb and partake in every day activities. You are improving the flow of your blood and the ability of your body to use energy. It is so good for mental health and can relieve stress and help you sleep better. Exercise is not a chore or a punishment for eating excess calories. It is something to be enjoyed and practised regularly. Have a SPIFFINGLY good day and let me know how this EMAIL radically changed your life today. John ' king of the road' Donaghey. Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off.
1. Here is our youtube channel which has over 100 videos including 55 workouts and other educational videos. 2. We now offer ONLINE 1-1 Personal Coaching. Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 personal training via our TRUECOACH online platform. Check it out here 3. Check out our small group coaching sessions (max 4-10 people) Small Group Coaching. 4. 1-1 Personal Training at our Studio in North Sydney. Our top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at our boutique studio in North Sydney. Check out our Personal Training Options here: Here is a quick fitness conditioning workout that will challenge you. It is tough and only needs 2 exercises but a lot of muscles are worked here. Please do not attempt this if you do not know how to perform a kettlebell swing correctly. You can switch this out for a bodyweight squat. Enjoy the workout and let me know if it is easy or hard. Warm up by performing 10-20 Cals on the bike and 10-20 Kettlebell swings or squats. If you want to progress this workout you can either time it and try to beat your time each week or add more cals and swings (something that I wouldn't prefer haha). See the video below for the rundown of the workout. Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off.
1. Here is our youtube channel which has over 100 videos including 55 workouts and other educational videos. 2. We now offer ONLINE 1-1 Personal Coaching. Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 personal training via our TRUECOACH online platform. Check it out here 3. Check out our small group coaching sessions (max 4-10 people) Small Group Coaching. 4. 1-1 Personal Training at our Studio in North Sydney. Our top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at our boutique studio in North Sydney. Check out our Personal Training Options here:  This is a question that comes up a lot. In fact, the fitness industry often swings in favour of one of these methods of training but what does the science say. According to Dr Martin Gibala and Professor Stu Phillips of McMasters University, the science suggests the answer is both. The best thing for your health to ensure that you live a long and healthy life is to regularly perform both strength and cardio training. They go to say that in one March 2018 study researchers used UK data on about 80,000 unique participants. Regular people who researchers followed for years to track their health, their cardio and strength fitness, whether they died and if so, how? Now as you might expect, higher cardio-respiratory fitness was associated with a smaller risk of dying from either all-cause death or cardiovascular disease or cancer. The more in shape you were, the longer you live basically. Something similar happened to people the stronger they were. The strongest people tended to also be the ones least likely to die from all-causes. But the people who were least likely to die from all-causes as well as cardiovascular disease were the ones that were both in shape and strong. The point is that strength and cardio fitness both were important. The same results have been replicated time and time again in different sorts of studies called randomized controlled trials. For example, a 2012 Australian study put several groups of overweight and obese people through 12 weeks of training. One group did all cardio, one did all strength training and the third group did a combination. The combined group saw greater benefits for weight loss, fat loss and cardio-respiratory fitness. Another Australian study found that combining strength training with aerobic training featured something of a multiplier effect in populations with coronary heart disease. Essentially, the finding was, cardio will make you fit and strength training will make you strong and both cardio and straight training together will make you even more fit and strong than either alone. Now you might read this and think, "Well John, I am super busy so how do I include both in my routine?" That is a great question and I will share some tips about how to do this in my next blog. References. 1. March 2018 study used UK data on about 80,000 unique participants https://academic.oup.com/aje/article/187/5/1102/4582884 Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off.
1. Here is our youtube channel which has over 100 videos including 55 workouts and other educational videos. 2. We now offer ONLINE 1-1 Personal Coaching. Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 personal training via our TRUECOACH online platform. Check it out here 3. Check out our small group coaching sessions (max 4-10 people) Small Group Coaching. 4. 1-1 Personal Training at our Studio in North Sydney. Our top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at our boutique studio in North Sydney. Check out our Personal Training Options here: This weeks workout is a home bodyweight strength workout for muscle toning. It is a simple program with 6 exercises divided into 3 pairs. Perform each pair of exercises for the number of sets prescribed in the video below. You can make this program harder by adding a backpack full of books to add extra weight to your body or you can add repetitions to each set of exercises. It is tough to do back exercises without any equipment at home so the choices are limited. I would encourage you to purchase a suspension trainer or set of resistance bands for future workouts. You can warm up by performing each exercise for 10 repetitions for the upper and lower body exercises and for 15-20 secs each for the core exercises. See the video below for the exercises and the program. Enjoy the workout. Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off.
1. Here is our youtube channel which has over 100 videos including 55 workouts and other educational videos. 2. We now offer ONLINE 1-1 Personal Coaching. Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 personal training via our TRUECOACH online platform. Check it out here 3. Check out our small group coaching sessions (max 4-10 people) Small Group Coaching. 4. 1-1 Personal Training at our Studio in North Sydney. Our top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at our boutique studio in North Sydney. Check out our Personal Training Options here:  This is a great question I received from a reader. Without delving too much into the science of training and nutrition, here is the quick summary. 1. Toning up is all about reducing your extra layer of body fat to reveal the toned muscle underneath. Think of a sculptor chiseling away at a marble block to reveal a beautiful statue underneath. 2. You need to use a combination of diet, weight training (super important) and cardio to get this result. It can be done without cardio but I like to include both types of exercise for overall health. 3. The typical approach to toning up is to do tonnes of cardio and diet, with weights being done if people have a spare 30 minutes. The optimal approach would be to optimise your weight training over cardio. I would aim for a minimum of two full body weight training sessions per week but would prefer 3 to get better results. 4. In order to lose fat and keep your muscle it is imperative to eat less calories than your body needs and to keep your protein intake high. I don't mean astronomical levels of protein. For our clients we like to use 1-2 palm sized portions of protein per meal. This is great because you are all different sizes and this can be individualized to the size of your own hand. Protein is essential to keep muscle protein synthesis happening which is the natural rebuilding process of your lean muscle tissue in your body. In fact, some people have actually gained a little bit of muscle while being eating 1000 less calories per day and the main reason they could do this was because they did weights 3-4 times per week and upped their protein intake. https://www.sciencedaily.com/releases/2016/01/160127132741.htm We need the calorie deficit because we want to lose the excess body fat. Also, by eating less you will not be able to add size to your body, you will keep your lean muscle, make it harder and firmer because you are constantly doing weights and you will look smaller and fitter and more toned. 5. So, here is how a weekly schedule could look like.
That's too much for me John, I can only train three times per week. Cool, simply knock off the cardio, keep the weights, eat in a calorie deficit and keep your protein high. Add in 5,000-10,000 steps per day to increase your energy output and reduce stress and you will still get great results. What If I can only train twice per week? You can do it, but the results will take a hell of a lot longer to get and you will have to progressively train harder in those two sessions. In summary. 1. Eat in a calorie deficit and keep your protein intake higher than normal (eat 1-2 palm sizes of protein at every meal). 2. Prioritise weight training over cardio and aim for at least 2-3 sessions per week. 3. Constantly aim to progress your training so that you are lifting more or moving faster every month. Does this make sense? If you are stuck for programs, here is a great example of a weight training program for fat loss and muscle toning. Let me know if you have any questions about toning up without getting big muscles.
Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off. 1. Here is our youtube channel which has over 100 videos including 55 workouts and other educational videos. 2. We now offer ONLINE 1-1 Personal Coaching. Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 personal training via our TRUECOACH online platform. Check it out here 3. Check out our small group coaching sessions (max 4-10 people) Small Group Coaching. 4. 1-1 Personal Training at our Studio in North Sydney. Our top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at our boutique studio in North Sydney. Check out our Personal Training Options here: This week we have a superset workout designed to save time, burn fat and increase your lean, fit looking muscle. Some of our small group clients and many of my PT clients would have tried this workout and it is tough but very good for results. What are Supersets? SUPERSETS Supersets is a training method where you pair two exercises together and perform them back to back. Typically this is performed with a muscle group that opposes the action of another (think biceps and triceps, quads and hamstrings, back and chest) but can be performed with the same muscle group. This works to improve the overall time efficiency of a training program. How to Perform Supersets (see the video below also). Choose two exercises in the same or varied muscle groups (for this example we will use the same muscle groups) and perform one after the other in an alternating fashion with an appropriate rest period between sets. E.g., A1) Dumbell Chest Press: 8-10 Reps x 3 Sets; rest 10 Secs. A2) Push Ups: Max Reps x 3 Sets: Rest 90-120 Secs. So, you would perform A1, transition to A2 and then rest for 90-120 seconds and repeat 2 more times. Then you would move on to the next exercises. The Warm Up:
The Workout:
The Cooldown:
How to progress this workout. As with all weights workouts I like the rule of "two". If you can perform your exercise for 2 more reps with the existing weight, it is time to increase the weight. For the push ups and the swiss ball leg curls, you can add 1-2 reps each week. Change the workout after 6-10 workouts but keep going for up to 12-16 workouts if you keep making progress. Enjoy the workout and the video will help with all the exercise demonstrations. Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off.
1. Here is our youtube channel which has over 100 videos including 55 workouts and other educational videos. 2. We now offer ONLINE 1-1 Personal Coaching. Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 personal training via our TRUECOACH online platform. Check it out here 3. Check out our small group coaching sessions (max 4-10 people) Small Group Coaching. 4. 1-1 Personal Training at our Studio in North Sydney. Our top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at our boutique studio in North Sydney. Check out our Personal Training Options here:  Joining a gym is exciting. Embarking on a weight loss journey is motivating. Doing the same cardio every week can be boring and drain both excitement and motivation quickly. Here are five simple ways to mix up your cardio to rapidly improve your fitness, motivation and fat loss. 1. The AMRAP Method. Popularised by Crossfit, AMRAP stands for As Many Rounds As Possible. You pick 1-4 exercises or more and perform as many rounds as you can for a set amount of time. The aim is to beat the rounds when you train again. Having targets is important with fitness as you can constantly strive to get a little bit better every week. Here is an example of an AMRAP workout for the gym.
2. The Mini Triathlon. Have you ever admired the physique of a triathlete. They are lean, fit and toned. This is because they mix up their disciplines and use many muscles every day. This also helps with recovery and it burns a tonne of calories. In the gym, here is a great example of a mini triathlon workout. 3. The Multi Mode, Multi Duration Cardio Sprint Workout This is a fancy term for saying that there is a mixture of sprint lengths, rest periods and equipment to be used. I love these types of workouts as research has proven that using multiple pieces of cardio equipment burns more calories than a single piece of equipment at a given intensity. These workouts also move faster as you are moving through different equipment and making it varied. It's also great for fat loss and fitness. Here is an example of this type of workout in action. 4. The Ascending Cardio Workout In this workout I pick 4-6 cardio exercises and I perform 3-4 rounds of each but every exercise increases in distance for each round. You can also start at the highest point and do a DESCENDING CARDIO workout. See below: Round 1:
Round 2
Round 3:
Round 4:
By increasing the distance, I am making the rounds harder. It becomes more challenging but it is a great feeling to finish it all. It is also quick. 30-45 mins all up after a warm up. You can choose any 3-6 machines that you want depending on availability. The variety is endless. 5. The Mini Time Trial Workout. With this workout you can pick 3-6 exercises. Perform the exercises and record the total time it took to complete the entire workout (including transition times). Try to beat your overall time the next time you perform the workout. Here is a great example of this in action. Cardio training has many benefits. It can help you to maintain your weight, reduce the risk of heart disease, improve your mood and of course increase your daily energy. I encourage you to mix up your training. Try not to get stuck doing the same machine for the same length of time for the same intensity every week. This will fast track you to a serious lack of improvements and a stall in your weight loss. I hope these help and let me know if you try any of them. Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off.
1. Here is our youtube channel which has over 100 videos including 55 workouts and other educational videos. 2. We now offer ONLINE 1-1 Personal Coaching. Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 personal training via our TRUECOACH online platform. Check it out here 3. Check out our small group coaching sessions (max 4-10 people) Small Group Coaching. 4. 1-1 Personal Training at our Studio in North Sydney. Our top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at our boutique studio in North Sydney. Check out our Personal Training Options here: This weeks workout is a multi-mode multi sprint duration type interval training workout. This is a fancy term for saying that there is a mixture of sprint lengths, rest periods and equipment to be used. I love these types of workouts as research has proven that using multiple pieces of cardio equipment burns more calories than a single piece of equipment at a given intensity. These workouts also move faster as you are moving through different equipment and making it varied. It's also great for fat loss and fitness. The Warm Up:
The Workout:
Cooldown:
You can perform this workout 1-2 times per week with at least 24-48 hours rest between the workouts. It will vastly improve your fitness very quickly and it will burn a tonne of calories. You have variety, a good challenge, a range of sprint lengths and it keeps your exercise fun and motivating. Comment below if you have questions. Good luck. John. Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off.
1. Here is our youtube channel which has over 100 videos including 55 workouts and other educational videos. 2. We now offer ONLINE 1-1 Personal Coaching. Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 personal training via our TRUECOACH online platform. Check it out here 3. Check out our small group coaching sessions (max 4-10 people) Small Group Coaching. 4. 1-1 Personal Training at our Studio in North Sydney. Our top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at our boutique studio in North Sydney. Check out our Personal Training Options here: |
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