If you ask someone what the first step is to losing weight these days, chances are, they will say "Oh, I should cut out my carbs." 

It is the first thing that comes to mind and we now have millions of people who are deeply afraid of a slice of bread and a bowl of pasta (what a shame).

So, it is no surprise that I get asked this question all the time - Do I have to avoid carbs to lose weight?

In the short video below I try to explain my answer to this controversial question.

Hopefully it sheds a little light for you and helps you to move forward with your fitness journey.

If you are into a more in depth answer with science to back it up, check out this article after you watch the video.

https://examine.com/nutrition/low-fat-vs-low-carb-for-weight-loss/

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 HIIT Workout.

HIIT stands for High Intensity Interval Workout.

It means that each exercise is performed at a high level of intensity alternated with short periods of rest.
Think of yourself as working hard and then recovering and then going again.

There are only 5 bodyweight exercises.

This means that you can perform this workout anywhere.

You perform each exercise for 2 minutes, but within that 2 minutes you perform the exercise at a fast pace for 20 seconds and then you rest for 20 secs and you repeat that cycle 3 times.

Each full round takes 10 minutes.

You can then rest for 1-2 minutes and repeat the cycle 1-2 more times depending on the time you have available or your current level of fitness.

This is a great little workout to rapidly boost your fitness and the great thing is, it can be performed anywhere at any time. You do not need equipment and you can get a fantastic cardio workout.

Please see the video below for the exercise demonstrations.

Cool down with some stretching or light walking.

For this weeks workout we have a combo cardio and strength workout.

This is an ideal workout to work your cardio, burn calories, keep your muscle and strength but also fit it into your busy week.

In an ideal world we would separate cardio and strength days but some days we are busy and this is the best way to get both training systems in.

The Warm Up:

• Warm up by performing a 250m Row, 10 Squats, 10 Shoulder Presses and 10 Bicycle crunches.

The Workout:

• See the video for the workout demonstration.
• You perform Round 1 - take 60-90 seconds rest and go straight to round two.
• Each round decreases in numbers making the rounds get quicker.

Cooldown:

• Cool down by stretching or performing slow, easy cardio for a few minutes.

You can progress this workout by either taking less rest between rounds, performing each round quicker or adding weight for the strength exercises.

Enjoy and feel free to ask questions if you need alternatives. (john@humandesign.co.au)

If you like the workouts but you need some professional guidance,  here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off.

1. 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 full body weight training workout to burn fat and prevent muscle loss.

It is ideal for getting lean, fit and toned and can be performed by any fitness level.

This workout utilises what's known as a mixed repetition approach whereby the first exercise of each pair is lower to moderate repetitions with slightly heavier weights and the second exercise is a higher repetition based exercise to build endurance.

This means that we recruit different types of muscle fibres to work them all out in one program.

See the video below for exercise demonstrations.

Warm Up:

• For this workout, it is a good idea to do 2-4 minutes of easy cardio.
• Then perform the first 4 exercises for 10 repetitions each with half of the weight you would use in the workout.
• For example, if you used 10kg dumbbells for the one arm row, you would warm up with 5 kg dumbbells.
  
• If it is a bodyweight exercise, perform that exercise for 10 reps or a slightly easier version of the exercise.
  

The Workout:

• Perform the exercises in pairs.
• Take no rest between each exercise but take 60-90 seconds of rest after each pair.
  
• Perform each pair of exercises for 3 rounds.
  

Cooldown:

• Perform 2-4 minutes of easy cardio or stretch the major muscles used.

How To Progress This Workout.

In order to get stronger and fitter each week, it is a good idea to track how much weight you have lifted in each set.

This will allow you to beat the previous record by 1 more repetition or even allow you to try a heavier weight each week for 4-6 weeks.

The goal of all training is to improve strength and fitness without getting hurt. Tracking your progress allows you to get better each week and build your motivation to keep going.

I hope you 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:

When a simple task of walking started to hurt my feet and they would swell, I knew that I needed to get serious about losing weight.

Since starting my journey with Human Design I have lost over 40kg's, 100cm's in measurements and over 6 dress sizes and kept it off for over 2 years. 

At the age of 44 I've developed lean muscle, I'm fitter and stronger than I have ever been. 

I love the smaller classes at HD where you do get personal attention.  Ensuring that the right techniques are used for each exercise is important for reducing the risk of injuries and knowing that I see Johns smiley face at each session puts me at ease. 

My life changed just by making the decision to do something for myself. The lifestyle of eating healthy and exercising is not a burden and I'm not giving up anything to do it. I've only gained and benefited from it. 

I highly recommend HD for anyone. From someone who hasn't trained before to those that have, each session is designed to challenge. The results that I have achieved happened with not just the exercise but nutrition and other knowledge that John is always willing to pass on. If you're struggling he is there to help. 

​Tracey Shackelton - SUU

If you need help getting back into your fitness, why not check out our BACK ON TRACK fitness program. The first step is the toughest when you feel unfit and out of shape but everyone has to start somewhere and we are very good at helping people ease back into fitness without feeling left behind or out of place.

I guarantee you will not regret feeling fitter, stronger and healthier in a few short months.

Full Body Kettlebell Workout For Any Fitness Level

Most of you will try to get to the gym during busy times. Unfortunately, you could be waiting for someone to finish their selfie or their instagram viewing in order to use the machines and equipment.

As a solution, here is a workout that requires just one piece of equipment. 

A Kettlebell.

This workout trains most major muscle groups and can be performed with just a few feet of space.

You must perform the exercises with perfect technique and keep control of the kettlebell at all times.

Men can use 12-16 kg  Kettlebell and women can use 8-12 kg Kettlebell.

However, feel free to figure your own weight out depending on your fitness and technical levels.

See the video below for demonstrations of all the exercises.

Warm Up.

• Perform 1-2 rounds of all 5 exercises for 5 reps each with 50% of the weight that you will use during your actual workout.

The Workout.

• Perform each exercise for 10 repetitions each. 
• Any single sided exercises must have the 10 reps performed for both sides.
  
• Take little to no rest between the exercises.
  
• Rest for 1-2 minutes after you have performed the 5 exercises.
  
• Perform 3-5 more rounds depending on your time available or your fitness levels.
  

Cool Down:

• You can stretch, cycle, jog or simply walk to cool back down.

How To Progress This Workout.

You can progress this workout by increasing the weight (very tough) after you have tried 3-4 workouts of this.

You can also set a timer and perform as many rounds as you can and either perform it faster or increase the time by 5 minutes every 2 weeks.

Let me know how you get on with 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:

It seems that stress is the buzzword for the 21st Century.

We work long hours. Our health takes a back seat and now, many experts are discussing the side effects of chronic stress.

I have recently completed a course on "Fat Metabolism And Weight Management" and some of the insights were amazing.

This quick video will highlight how chronic stress can add layers of fat to your belly.

This is not the realm of just men anymore. There is an increase in female adiposity and it is being researched as we speak.

Check out the video where I explain how the stress adds belly fat and some tips to help prevent this stress hormone release.

​Enjoy.

This weeks workout is a quick and effective 20 minute home cardio workout that requires no equipment.

If you are stuck for time or missed the gym, or maybe you are travelling for work and don't have access to a gym, this workout will test your fitness and burn quite a few pesky calories in the process.

You can perform as many rounds as your fitness allows. I have programmed for 3-6 rounds with this option.

Warm up with 30 seconds of each exercise for two rounds to raise your body temperature, get your joints lubricated and the body prepared for what is coming.

Follow the instructions in the video to complete 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: