BeneFIT Training

IIFYM-If It Fits Your Macronutrients

For those for you who haven't heard about it, IIFYM is not so much a diet, but a guiding principle on how to diet (think, type of food).

And although I am a big believer in IIFYM, I do believe that it should only be used to balance family,training,socialising etc. BUT it should never be used as an excuse to binge on junk food, donuts, cakes etc.

I often hear people say 'as long as my macros balance it will all work out', well yes, externally it will, but if you had a look at your blood work, your body will be functioning at a suboptimal level...take a look at the photos below, I have attached my blood tests that I have recently done, showing my cholesterol and thyroid levels all performing optimally; this is all done whilst enjoying social events, work, school etc.

How do I do it?

Simple.

By eating a wide variety of meats/poultry, nuts, eggs, vegies, grains, dairy; this however, DOES NOT mean that I have a bland diet as you can see from my previous posts.

Spend some time this weekend to reflect, ARE YOU using IIFYM as an excuse to binge?

Comment below and let us know your thoughts!

If you have any burning questions, do not hesitate to shoot us a message.

Nick

HOW DO I GAIN MUSCLE WHILST LOSING FAT?!

Simple. Do not follow the 'traditional' train of thought by adding 300-500 calories to your maintenance. Slowly add calories overtime, a few calories every few weeks/mths.

As you can see from my DEXA (Dual Energy X ray Absorptiometry) scan, I managed to add roughly 1.5kgs of lean muscle tissue over the course of under a year, whilst maintaining roughly the same amount of fat.

You cannot rush to build quality muscle tissue, its a slow process, one that requires consistency-day in, day out.

The quicker the process, the higher the chance of gaining fat mass as well!

Have you been guilty of overeating? Using that as an excuse to 'gain muscle'?

Comment below and let us know what your macros are.

Whats the best thing about a Sunday?

Being able to sit down with the family and eat the same thing together.

Does this fit into my goals?

Of course!

It's a simple process of setting aside 5-10mins and planning how much you can eat.

Take a moment to evaluate if your eating habits are helping you achieve your goals, or pushing you further away from them.

Let us know your thoughts!

Is this my 'cheat' meal?

NO WAY! All part of the plan!

What's the point of dieting if you can't share moments with your loved ones?

HEY ALL YOU BENEFITTERS! We have some exciting news to announce that will change the face of training, so stay tuned!

Yes. It May Be Your 'Cheat Day', BUT REMEMBER...

You've Been Waiting Long Enough! Get Up, Get Out And Go Get It!

Eating Based On Your Emotions

Does that sound like you?

Eating a large amount of food based on your emotional distress?

Let me say that doing this once in a while, like a cheat meal can be managed, but doing it often will result in unwanted weight gain or difficulty in losing weight.

My top tips to handling such food consumption are as follows:
• Keep a food journal-go to the extent of recording your state of mind when eating
• Analyse your hunger and emotions around those meals; is there a reoccurring pattern?

Ultimately, you will be able to create and track dietary patterns, to see what needs to be rectified to be able to lose weight/gain muscle.

This Could Be Your Limiting Factor…

Crappy posture?

Stagnated lifts?

It could be your back!

Often left untrained by individuals as it cannot be seen…

So many people focus on training the mirror muscles that they forget the importance and the purpose of training the back muscles.

The back must be trained as it supports the weight of the upper body, therefore, it must be strong enough to carry out its purpose.

Not only does a well trained back look aesthetically pleasing, it helps maintain posture and will also assist in the other big lifts (and everyday life!)

Deadlifts, rows, pull ups, pull over’s are all extremely effective back exercise that will not only strengthen the back, but also, improve poor posture.

Add these exercises into your daily routine to ensure maximal benefit from your training!

So How Do We Lose Fat?

Nowadays, people will go through almost any fad diet, buy any 'magical' pill, and some breakthrough piece of equipment just to lose some body fat.

These are not only costly, but also utterly useless.

Understand these 3 key elements and you are well on your way to a sustainable, practical and safe diet plan.

1. Diet. Calories in vs calories out. Consume less than you burn (to a certain extent, no less than 2000 cals/day for men and 1500 for women).

2. Weight Training. Having more muscle means your burn more energy at rest. Making your body a more efficient fat burning machine.

3. Cardio Training. Both HIIT (High Intensity Interval Training) and LISS (Low Intensity Steady State) training will aid in fat loss as well as keeping your heart and lungs healthy.

Too often, people look for shortcuts to losing weight, gaining muscle etc. In reality, all it takes is understanding these 3 elements and some hardwork.

Want To Know The Secret To Weight Loss?

All will be revealed, stay tuned!

Always Finding Little To No Time For Exercise?

The benefits of exercise surpassess any medication or diet-it helps control your weight, blood pressure, cholesterol, attitude etc.

If you just have too much going on in a day for a planned activity such as going to the gym, that's fine.

Follow these simple tips to ensure that you are getting the full benefits of your day!

1. When heading out to a shopping centre/store, park your car far away; this will give you an opportunity to get in some walking.

2. At work, take your lunch out with you, and use this opportunity to explore your surroundings.

3. Perform a quick 5 mins tabata workout upon rising. It only takes 5 mins.

Take any opportunity to get in some exercise, it'll brighten up your day.