Result Based Training - East Perth

19/02/2022

Nope, it's not carbs, fat, or sugar that causes weight gain.
⚖️ Instead, it’s an overconsumption of calories that causes the number on the scale to increase. It’s simple. You’ll gain weight if you consume more calories than you burn. And you’ll lose weight if you consume fewer calories than you burn. This is the law of thermodynamics, and you can’t cheat it.
🍕 Therefore, one food is not inherently more ‘fattening’ than another. It all comes down to energy balance. That’s why you can lose fat while eating ‘fattening’ foods like pizza and doughnuts. It’s just that you can’t eat as much of such foods as you can of low-calorie ones.
🥔 Now, some foods are more satiating than others. That's why some foods are more ‘weight-loss-friendly’. One 1995 study by Holt et al., for instance, found that boiled potatoes are seven times more satiating than croissants. In other words, it's easier to control your calorie intake and lose weight when consuming potatoes rather than croissants.
🍏 Thus, make low-calorie, nutritious foods the foundation of your diet. Such foods prevent hunger cravings and help you stay in a calorie deficit. That's why they aid weight loss. Examples of such foods are fruit, vegetables, fish, beans, lentils, and lean meats.
🔢 As mentioned above, you can consume high-calorie foods without gaining weight. But I would recommend you not to get more than 20% of your daily calories from junk food. Such a junk food restriction benefits not only your health but also your weight-loss efforts. The latter is because you'll be more successful at controlling your energy intake.
📲 To make sure you consume the right number of calories, make sure to track your calorie intake. Apps like Keystone and Cronometer can help you make this process easy and quick.
Any thoughts to add? Let us know below.

18/02/2022

I believe most people take the wrong approach to the Flexible in flexible dieting.
Sure, it’s vital that you consume the right number of calories & macros if you want to “tone up” or “get shredded”. However, the goal should NEVER be to load up on as much junk food as your macros allow.
(Just browse . 🙄🙅.)
Flexible dieting should not just be about Nutella, Burgers & donuts even though they are amazing.
Instead, make sure that at least 80% of the meals you consume are made up of whole, nutritious, low-energy-density foods.
THERE ARE TWO MAIN REASONS PROPER FOOD SELECTION IS ESSENTIAL FOR WEIGHT LOSS
1️⃣ Certain Foods are More Filling Than Others
If you mostly consume satiating foods, you’ll suffer fewer cravings, which makes it easier to control your calorie intake. .
For example, let’s say you could choose between the following options:
Option 1: A Big Mac with a large Coke
Option 2: A large.. salad with.., & [grams] of chicken
Both contain the same number of calories. However, option two is much more satiating.
In other words, if you would go for the vegetables with fruit and lean protein, it’ll be much easier to control your calorie intake & thus lose weight.
2️⃣ Vitamin & Mineral Content Varies Among Foods
It’s not only essential for your health to consume enough vitamins & minerals, but also for your results.
That’s because, in one way or another, all vitamins & minerals influence your body shape, such as by impacting hormone production, fat burning, or metabolism.
Consider zinc. This mineral is crucial for your metabolism. So found a 2007 study published in Annals of Nutrition & Metabolism that not consuming enough zinc reduced metabolism by up to 527 calories a day! Crazy stat, & an extreme case.
HERE’S WHAT I RECOMMEND YOU DO:
Get at least 80% of your calories from minimally-processed, nutritious foods. Examples are fruit, vegetables, lean meats, (fatty) fish, and nuts. .
The other 20% you can get from whichever food you desire.
Not only is it healthier to approach your diet in such a way, but your results will also benefit from it.

15/02/2022

Did you know that there are two types of hunger?
These are physical hunger and emotional hunger.
💪 Physical hunger is a biological urge that tells you to replenish nutrients. Such cravings build up gradually and can cause symptoms like irritability, fatigue, and a growling stomach.
🧠 Emotional hunger is driven by emotions. People often eat to cope or distract themselves from frustration, anxiety, stress, fear, sadness, depression, fatigue, and boredom.
It’s important that you can distinguish the difference between physical and emotional hunger because it’s particularly emotional hunger that causes diets to fail.
Here are the six main differences between the two:
1️⃣ Physical hunger builds up gradually. Emotional hunger appears suddenly, usually in response to a specific emotion or event.
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2️⃣ Almost any food satisfies physical hunger. But emotional hunger is tied to specific comfort foods like chocolate or pizza.
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3️⃣ Physical hunger is located in the stomach. Emotional hunger resides in the head.
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4️⃣ Eating enough satisfies physical hunger. Emotional hunger tends to make you want more, even when your stomach is full.
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5️⃣ Satisfying physical hunger usually doesn’t cause regret. Satisfying emotional hunger often causes feelings of regret, guilt, and shame.
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6️⃣ Physical hunger encourages mindful eating. Emotional hunger produces mindless eating. (Before you realise it, you’ve devoured the entire bag.)
If you're dieting and you suffer from physical hunger, it may be time to adjust your diet and lifestyle. Actions like getting more protein and fibre, consuming enough vegetables, and sleeping enough help to control physical hunger.
If it's emotional hunger you experience, check whether specific emotions or situations act as the trigger. For example, emotional cravings may pop up when you're watching cooking shows on the TV.
With emotional hunger, the best approach is to eliminate the trigger. If that's not possible, find an alternative response for the trigger instead of eating. An example is focusing on your breath or taking a brisk walk instead of reaching for a brownie.

14/02/2022

❤️ Happy Valentines Day for yesterday LOVERS ❤️

We are a bit late to the party 🥳 with this one, but we wanted to give you and your loved one the chance to to snap up this great deal in case you missed it yesterday.

We have 10 vouchers 🎟 to give away.
These vouchers enable you and your partner to purchase TWO 28 Day Challenges for the price of ONE!

To redeem a voucher simply DM to us and we'll have one of our consultants contact you shortly.

Be quick so you don't miss out 🌹

T&C's: This offer is available to new members only. Only one challenge can be purchased per person.

13/02/2022

Does fasted cardio boost fat loss?

According to many fitness 'experts,' the answer is yes. .
They claim that you burn more fat on an empty stomach due to reduced insulin and glycogen levels.
But is that true?
Well, data shows that you indeed do use more fat for fuel if you work out fasted – for example, if you train in the morning after an overnight fast.
But the fact that you burn more fat DURING your cardio session doesn't mean you'll lose more fat OVERALL.
A study by Paoli et al. (2011) found that if you burn more of one substrate during a cardio session (in this case fatty acids), you'll burn less of it over the next twenty-four hours.
In other words, your metabolism will compensate for the increased fat burning later in the day. As a result, you'll burn the same amount of fat over a twenty-four-hour period whether you work out fasted or not.
Want proof?
Here's what a 2017 meta-analysis published in the Journal of Functional Morphology and Kinesiology concluded: "fasted compared to fed exercise does not increase the amount of weight and fat mass loss."
In addition, the researchers also noted: "weight loss and fat loss from exercise is more likely to be enhanced through creating a meaningful caloric deficit over a period of time, rather than exercising in fasted or fed states."
HERE'S WHAT I RECOMMEND YOU TO DO:
Don't worry about whether you should do your cardio in a fed or fasted state. Both are equally effective for fat loss.
(Some people, however, exercise better if they have a meal before their workout. In that case, it's better to train in a fed state.)
Instead, get your nutrition in check, such as by being in a calorie deficit and consuming enough protein.

11/02/2022

If you want to lose weight/fat then tracking your calories is one of the best ways to help you understand if you are consuming too much food or too little.
So while we know it’s optimal for fat loss the biggest excuse we hear is that people find it hard to stick to their calorie limit on the weekends or they feel like they are hungrier during the days they train so they find it too restrictive.
Enter calorie cycling. This is when we teach them how we can fit your plan into how much you consume in a week, rather than each day individually. .
It’s the weekly calorie deficit that counts, not the daily one.
This allows flexibility in how much you eat in a day as long as it stays under your weekly overall calorie limit.
We can now create a plan that gives you the freedom to have higher and lower calorie days where you don’t feel restricted or hungry and you don’t have to miss the social events on the weekends due to your calories.
So how does it work? Simple. You just have higher calories on the days that suit you and lower on the others.
What matters most is your weekly total calorie intake.
So if you need to eat 1750 calories a day to lose weight, which equates to 12,250 cals a week.

A straight split across the 7 days. 1750 cals a day.
Perfect higher cals on training days to make you feel like you have more energy? 3 Days at 1283 calories on non training days and 2100 cals on your training days.

High cals on the weekends for it to be easier for you to stick to your plan and have that glass of wine? 5 days at 1500 calories, 2 days at 2375 cals
This is how we can create a diet for long term success.

09/02/2022

So, you don’t have time to eat healthily, you say? Well, if you approach it the right way, it doesn’t have to take a lot of time to prepare your food. Here’s how to meal prep like a pro.

⚖️ Determine your macros. In other words, figure out how many calories, protein, carbs, and fat you should consume based on your situation and fitness goal.
📅 Plan your upcoming week. By knowing beforehand what you’ll eat, you’ll save a lot of time, plus it'll be easier to adhere to your diet. So, create a food calendar that outlines what you’ll eat over the next seven days.
📋 Design your grocery list. Based on the foods you’ll be eating, note down all the ingredients you’ll need. This list will save you a lot of time at the grocery store. Plus, it’ll reduce the likelihood that you’ll bring junk food into your house.
🛒 Buy your groceries in bulk. To save time, you may want to do all your grocery shopping once per week or use a delivery service. As a quick bonus tip, research shows that you’re less likely to buy unhealthy food if you shop on a full stomach, so you may want to shop after a meal.
👨‍🍳 Cook your meals once per week. Free up one afternoon or evening each week to prepare all your meals. You’ll save a lot of time, and it’ll be easier to adhere to your diet because you’ll be sure to have the planned foods around.
🗄️ Store your foods. As a rule of thumb, put the foods you’ll eat within three days in the fridge and stock the rest in the freezer. Make sure, however, that you let your foods cool before you store them to prevent your veggies and other water-dense foods from becoming soggy.
📲 Track your food intake. To make sure you do indeed hit your planned macros, log your food intake into an app like Keystone or Cronometer. That’s wise because sometimes an unexpected event might interfere with your regular nutrition plan. Plus, food tracking improves diet adherence.

08/02/2022

6 Habits of Highly Successful Dieters.
1. They Keep Unhealthy Foods Out of the House
It’s hard to resist junk food once it has wormed its way into the cupboard. So, to prevent the temptation to indulge, successful dieters don't stock up on high-calorie foods.
Instead, they pack their closet and fridge with fruit, vegetables, fish, lean meats, legumes, beans and other low-calorie and satiating foods.
2. They’re Focus on Process, Not Outcome
Successful dieters don't obsess over a particular weight loss outcome. Instead, they focus on the behaviours that'll get them there. .
They know that they’ll succeed if they develop the right habits. Examples of such habits are counting calories, consuming enough protein, getting enough sleep, and exercising consistently.
3. They Prevent Mistakes From Getting Worse.
We all mess up from time to time. Maybe we overate by a few hundred – or thousand – calories. That can happen. .
But contrary to unsuccessful dieters, those who’re successful don't make the situation worse. They get back on track as soon as possible and take proactive steps to prevent a similar mistake from happening again.
4. They Track Their Progress and Do so Often
Successful dieters keep close track of their progress. That’s what helps them be successful. One meta-analysis of 138 studies, for instance, found that the more often people measure their progress, the more successful they are at achieving health goals, including losing weight. .
5. They Prioritise Sleep
While most people undervalue sleep, successful dieters focus on getting enough of it.
Sleep boosts their will-power so that they can better resist junk food. Sleep reduces their hunger hormones so that it'll be easier to maintain a calorie deficit. And sleep supports their hormonal health so that they’ll burn less muscle but more fat.
6. They don’t Complain about Their Current Situation.
They own it, they know that their actions got them to where they are and their actions will get them out of it.
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What’s your number one dieting tip? Leave a comment to help each other out.

13/01/2022

When having steak, know which one to pick. 🥩

12/01/2022

Mmmmmm Chocolate 🤤 And Healthy 🤯

13/08/2021

👨‍🍳 Recipe Friday 👩‍🍳

🍓 Strawberry Heaven Shake 🍓
Swipe across to see ingredients, steps

Calories: 250
Carbohydrates: 16g
Protein: 30g
Fat: 5g

09/04/2021

Why we love East Perth ❤️

29/10/2020

HALLOWEEN SPECIAL IS NOW LIVE.

This year was made scarier with just how many kg’s could be added lockdown 😱

Gyms were closed, alcohol was also a go-to to keep you sane when the kids were doing home-based learning, you missed your friends so Zoom drinks became the go to, also - you were working a few steps away from the kitchen where snacks live.

Yup. Recipe for disaster.

So that’s the surface - it also meant a change in habits. Less walking more sitting, less fun time with friends more lonely time stuck inside, less time between meals more snacks between meals.

So we want to help you get those extra kg’s off and wipe your slate clean for 2021.

Want to know more, hit that DM button!

Comment below a ‘🙋‍♂️ or 🙋‍♀️’ if the weight snuck up on you in lockdown!

12/10/2020

09/10/2020

In the last 12 months our team has transformed almost 4,000 lives.

Our mission? To transform more in the the next year than we ever have before.

What have we achieved?
-Thousands of weight loss, toning, strength & health goals
-Broken through barriers & fixed mindsets
-Helped build confidence
-Changed how people see themselves & value themselves
-Built communities & gym families
-Created an ‘after’ photo that people would have never imagined possible.

Because it is possible.

Our East Perth team are taking on new members for our 28 day challenge starting on October 19th, and we want YOU to join our family.

Why? Because what we stand for at RBT is more than just your regular gym.

Take control of your eating habits & health, set yourself up for success; make 2021 better than 2020!

That DM button is super easy to press, we'll take care of the rest!

07/10/2020

RBT FitFam Kitchen

KANGAROO BURGER.
Under 400 calories.

Perfect for any BBQ, or burger craving.

Healthy, calorie & macro friendly.

High in iron & protein, low in saturated fat (Under 15g total fat per serve, less than 1 tbsp of olive oil!).

Step 1.
- Cook kangaroo burger patties until dark brown in a non-stick pan.

Step 2.
- Toast brioche bun
- Add butter
- Layer other ingredients (you can add whatever you like to make your preferred burger!)

Single serve.

06/10/2020

RBT FitFam Kitchen - Overnight Brekkie Jar.

Perfect for: The busy parent, the jar obsessed, the easy recipe lover.

Steps:
- Layer all ingredients in a jar.
- Place in the fridge ready for the next day.

Simple.

High in fibre, antioxidants, gut happy starches, & probiotics.

05/10/2020

RBT FitFam Kitchen!

Barramundi & Roast Vegetables:

Healthy fat (omega-3), high fibre, high micronutrient density, calorie & macro friendly... Oh and delicious.

Under 405 calories,

Simple, losing weight doesn't have to be boring!

Cooking Method:
Vegetables:
- Cut all carrot, sweet potato, beetroot and parsnips into desired shapes (we did fries!)
- Add chopped roast vegetables and Brussel sprouts to an oven tray.
- Spray with extra virgin olive oil & season with desired herbs.
- Bake on medium heat (180 degrees fan forced, or 200) for 30-45minutes or until vegetables are slightly golden and soft.
- Peas can be microwaved for 3minutes, or steamed.

Barramundi:
- Lay barramundi fillets in a baking dish
- Add lemon juice, garlic, salt & pepper (and light butter if you choose) to a bowl and mix to create a sauce.
- Pour sauce over barramundi fillet, make sure its evenly coated.
- Bake at 190 degrees fan forced for 15-20minutes, or until bright white and easily flakes with a fork.

Enjoy!

30/09/2020

What Meal Prep to be Simplified?

We have Basic Guide ready, 3 Steps to Meal Prep.

Comment 'Yes', for your free email!