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This week's workout is a Home fitness and fat loss workout. It is a circuit style workout where you perform each exercise back to back. Each exercise is performed for 40 seconds. You then take 20 secs rest after each exercise and keep going until you have completed the 5 exercises. You then take a rest for 60-120 seconds depending on your fitness level and repeat the circuit. Perform 3-5 rounds of the circuit. It is fast, effective and can be tailored to any fitness level. The video below shows you the beginner and advanced versions of each exercise. Choose what is suitable for you. To warm up I suggest doing each exercise at an easy pace for 30 secs each. Then go into your workout. Good luck and let me know if you enjoyed 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:
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 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: 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: |
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