The Transformation Crew

The assault bike - a love/hate relationship. 🚴

We're growing and looking for a high energy personal trainer to join the TCrew team. Flexible role taking a combination of group classes and personal training sessions, will suit someone with a drive to grow own PT clientelle.

You're a passionate fitness and nutritional guru, with a CertIV in Fitness that loves getting results with your clients. This role would also suit a new to industry trainer looking to grow career in fitness industry, being mentored by our head trainer and owner with more than 15 years experience.

Have you met the newest TCREW trainer Greg?

Greg comes from a rugby background and, on numerous occasions, has played in state levels and the Q-Cup, Queensland's highest-level rugby league comp. He doesn't mind tackling an ultra-marathon here and there and has been heavily invested in his fitness journey over the last seven years. You can catch him taking our morning sessions.

Greg is also available for personal training sessions. 💪🏼💪🏼 Shoot us a DM for info.

Top 10 Tips To Lose Body Fat And Get Toned Fast

Looking to get toned FAST? Have a birthday, anniversary or halloween party coming up (that’s an actual request from one of our members!)? If so, this is the best article you will read all year.

Before we begin though, I need to share a disclaimer -

The body can lose weight really fast - there’s no reason you can’t drop several kilos really quick… BUT! You should always have a goal to maintain whatever weight you do lose. YoYo-ing isn’t great and is really a sign of not finding the ideal diet, exercise and lifestyle plan for you.

So on this page Im going to talk about ways that you can SUSTAIN your changes as well, rather than telling you how to get lean for a weekend, and then bounce back.

Cool?
Cool.

1. Make your workouts progressive
The biggest mistake we see gym goers make is not training in a progressive way - especially women. Women are often afraid of getting too “bulky” and guys often fall in love with doing their favourite exercises over and over (hello bench press and arm curls!)

Here’s the thing though -

Most people plateau in the gym because they don’t improve their strength and reps in their exercises. I’ve been in fitness for 18 years and I used to see people join the gym, get stronger for a few months and then -

BAM!
Plateau.

But if you go to any gym and see really lean and fit guys and girls, you will notice something they all have in common -

They’re strong!

Of course you dont have to lift like a Russian olympian to make your workouts progressive, but if you have been doing the same exercises and haven’t progressed in a couple of weeks - your limiting your results!

Oh, and one more thing -

And this is going to blow your mind -

Know what is just as limiting as not progressing your lifts?

Doing random workouts every day. This is the WORST way to train, its the slowest path to results and shudder when I see how common it is.

100 years of sports science has shown, beyond a shadow of a doubt, that repeating exercises for a period of time UNTIL you get all the benefit - is the best way to improve. Its what EVERY olympian and pro athlete will do in their training.

Want to be your best? Train like the best.

Tip 1: Do progressive workouts.

2. Focus on strength training, rather than cardio
What is tone? I think some people are still unsure about this, so here is exactly what tone is:

Less fat…and
More muscle.

That. Is. ALL!

There are no “toning weights” or “toning exercises” or “toning reps”. Bu****it!

You get more lean muscle and you reduce your fat, that’s it. In the training biz we call it improving your “body composition”, which is your ratio of lean body to how much fat you have.

Now, why is it better to do strength training rather than cardio?

Well, when you do more cardio, sure you lose weight (especially with the right diet - see Tip 3 & 4). But, when you lose weight with cardio, you lose MUSCLE as well as fat, because the body is not being stimulated to keep - or improve - lean muscle.

Maybe you’ve experienced this yourself? You lose kilos on the scales, but dont look any better in the mirror. I see it with body sculpting competitors at the end of their cutting phase who diet too hard and do more cardio - they get smaller but their body fat percentage doesn’t go down.

Which is REALLY frustrating!

When you do strength training on the other hand, along with that right diet for your body, you increase your amount of lean muscle and as the fat comes off - YOU LOOK TONED!

And dont worry about looking bulky if youre a woman, this is a complete myth. Women have much lower hormone levels than men and its REALLY hard to build muscle beyond a certain point, especially if you’re workouts are done right.

Tip 2: Favour strength training over cardio.

3. Understand energy balance
There are a lot of MYTHS about fat loss out there. Some people say “just eat healthy” and some expect you to count your cals if you eat 3 peanuts… Some people say dont eat carbs and some say that you need to eat high protein… there are SO many ideas out there -

So I understand if youre feeling confused.

There is really good science that shows that if you account for the energy (calories) that go into your body, and the energy that come out of your body -

Then you can accurately predict someones end weight.

Meaning, if we know calories in and calories out, I can tell you exactly where you are going to end up on the scales.

So if you want to lose fat… then put yourself in an energy deficit.

If you want to gain muscle… put yourself in an energy surplus.

Now, Im not saying this is a complete system. We are mental, emotional and spiritual beings as well as being physical - so there is more to getting lean than just energy balance (see tips 7, 8 and 10).

I believe that we are all spiritual beings.
I believe (have experienced) that there is more to us than the physical body and the brain… lots of people have had this experience.

We are infinitely complex and more than a touch mystical…

However -

If you put yourself consistently in a calorie deficit then I can guarantee you that you WILL get leaner.

A lot of people dont like the idea of counting calories, and I agree that its not for everyone and nor is it 100% necessary.

You also dont need an accountant to do your tax in Australia, but if you get one then most likely you will maximise your tax return!

Measurement gives you power.

If you know that you have a “budget” of 1500 calories, then you can spend them how you like. You can fit chips and ice cream in there if you want, simply by budgeting for it.

Eating healthy can also work, I just hate the UNCERTAINTY that comes with healthy eating when I eventually decide to eat some ice cream and then I wonder if Ive undone all my hard work.

We have clients that love the vino.
A lot!

And they say to us “Im not going to give up the wine, so there!”

To which we reply -

“No problem. Simply account for it in your calorie budget, and it’s all good.”

Which is usually followed by a jaw drop ;)

Oh, and the opposite is also true.

I have worked with many vegetarian clients who only eat fruit and nuts and vegetables - all extremely healthy foods.

And they are super confused as to why they cant lose weight.

Once I show them the calories in a handful of nuts and a few bananas …. They have an OMG moment and realise that energy is energy no matter whether its from bread, bananas or booze.

Tip 3: If you put yourself in a deficit, it doesnt matter what you eat, you will lose fat. If you put yourself in a surplus, it doesnt matter what you eat, you will gain weight. Period. The End!

4. Don’t fear carbs
As long as you didnt skip number 3, you should see by now that there is NOTHING wrong with carbs!

They aren’t “stored” more than other foods…
They arent worse for you before bed…
The sugar in them isn’t worse for toning than protein or celery…

Carbs
Are
Totally
Fine!

As long as you keep your energy balance in check (see number 3 again for a refresh if you still have doubts), then eating carbs aint no thing.

Of course with that all said, Im willing to admit that carb calories can add up pretty quick. They have almost no satiety (satisfaction) so you can eat them all day!

So should you eat carbs?
The answer is you should do whatever increases your DIET ADHERENCE. This means if when you eat carbs it makes you crave more and more and you cant turn off the switch - then you might want to limit them in the first half of the day.

However, if you are the sort of person that craaaaaves them if you dont have them, and you hold out and hold out - followed by an uncontrolled binge -

Then eat some at each meal.

Tip3: When it comes to carbs - dont be afraid. Everyone is different and you should eat them according to what makes you stick to your diet best.

5. Eat 2 - 3 meals per day for fat loss and toning
I remember when I first started as a personal trainer and I thought I had to eat 6 meals a day to be lean.

OMG… face palm.

There is absolutely NO reason to eat lots of small meals for fat loss.

Remember tip 3 - to lose fat, be in a consistent energy deficit.

It doesnt matter whether you eat your calories in 1 meal, 2 meals or 10 meals - as long as you create a deficit you will lose fat.

Eating lots of small meals does NOT improve your fat loss metabolism. It doesnt create a “burn” or anything of the sort.

You should eat the number of meals that you find easiest with your schedule and natural hunger, which for most people is 2 - 3.

Which brings us to number 5 part 2:

5 (part 2). Only fast if it works for you
Fasting has become a buzz thing lately, but there is actually a lot of science on fasting that can help you work out if you should do it.

Basically, fasting only works for some people and not others.

As you learned in tip 3 - the only thing that really matters when it comes to fat loss is a consistent energy deficit.

Fasting allows some people to more easily create this deficit by (hopefully) strategically dropping a meal, often breakfast.

But for a lot of people, especially women, this can cause serious rebound eating and all around grumpiness (and remember, its totally not necessary)

So should you fast?

Well if you are the sort of person who generally doesnt feel hungry in the morning, who eats pretty light meals anyway and who is often organised and calm - then fasting will probs work well for you.

However, if you are an impulsive person, who gets HANGRY AF (like me) and who is starting at the minute hand on your watch from 8:36 in the morning just waiting until 11am (or when your fast ends) -

Then you are most likely not a fasting person and will just better eating 3 meals per day.

6. Make sleep as important as food and exercise
Picture this -

For millions of years human beings went to bed when the sun went down, and woke up when the sun came up. Sure, maybe they made a fire some nights, but sleeping with the sun is pretty much how it went down.

Then just over 100 years ago, some guy invented the light bulb and our lives were changed forever… and in some ways - specifically getting lean - not for the better.

Sleep issues and fatigue are pretty much the norm these days - everyone is tired. A lot. And this is a BIG issue when it comes to getting lean.

When you sleep, your body replenishes the hormones it needs to to build lean muscle (which makes training worthwhile) as well as reduces the amount of stress hormones getting around your body (the ones which make you puffy, lose muscle and generally feel crapola).

In fact you can easily have less fluid retention and have fuller muscles simply by getting more sleep - regardless of your exercise and diet.

Most people these days have heard of Melatonin, often called “the sleep hormone.” However very few people know how it actually works.

Without going into a science lesson, the keys to great sleep are:

1. Go for a walk in the morning light
2. Remove as much artificial light as you possibly can in the evening.

Yes, this means limiting your phone, TV and even house lights once the sun goes down. At the very least, stay off your phone at night as the blue spectrum of light prevents you getting that oh-so-important dose of Melatonin and stops you getting the best results in the gym.

How important is this? You wont know till you try, but for many people - especially if you have a high stress job - it can be the difference between pretty good and amazing.

Tip 6: Get natural light in the morning, and then minimise artificial light in the evening to get great sleep and get leaner and more toned without any effort.

7. Make sure you have some fun in your routine
Sometimes I go deep into the obsession hole…

I get OCD obsessed with tracking my cals or hitting a certain movement like a one-arm-chin. They are total vanity metrics, but even at 40 and after a super successful career of lifting and coaching clients I still go there.

I think all people who achieve big probably have some aspect of this obsession.

But, I am a total sucker for forgetting to have fun along the way. My goal becomes all consuming and I forget that I a husband, wife, father, hunter, business owner, and just a human being in general.

I have learned to recognise it these days (read: my wife tells me Im being a self obsessed drop kick haha), and then I go and make sure to include some fun stuff.

The thing is, doing things that you enjoy lowers stress hormones and makes you leaner. Sometimes it feels like a battle, like if you are tracking your calories, training 5 x per week and trying to work etc… and in these moments there is a tendency to want to medicate with alcohol etc.

So fun can NOT be an after thought. It must be a part of your strategy. A feature of your workout routine, just as important as lifting, or breathing.

Tip 7: All work and no play can make your tummy fat. Fun is PART of the strategy, not a luxury.

8. Accept that something must change, and that it starts with belief
Results are a product of belief -> choice -> action. Maybe its more detailed than that, but not by much.

Your results in life right now are showing up because you have the beliefs you do, which create your choices, which inform your actions.

Most people think that opposite of this - they see the action they take (eating junk, boozing etc) and assume thats the problem. But really, this is the last part of the puzzle.

If you want something different, it starts by shifting a belief. Maybe you believe you can’t eat what you want and still get results, so you continually choose to avoid change.

Maybe you believe that you dont have the genes to get the results you want, so you fall off the bandwagon regularly.

When you see an action arise that you feel doesnt serve you, as yourself -

What belief is driving this choice?
Really dig into it.
Journal about it.
Talk to a friend about it who won’t blow smoke up your a$$.

Because the MOMENT you undo a belief that results in actions that dont serve - you can create a new choice and a new outcome.

Tip 8: Its not your actions, but your beliefs that ultimately determine success.

9. Dont give up everything that you enjoy eating
This should be obvious by now. We talked carbs, weve talked energy balance.

Most people feel like they have to give up all their fave foods to get results… Which is a guaranteed way to fail!

You want this change to last a lifetime - are you gonna give up your fave foods for a lifetime? Hopefully not.

This is why you create a lifestyle, not go on a diet.

A lifestyle is something you can do for a long time.
A diet is something you force yourself to do for a while…before going back to what you were doing before. Can anyone say “Yo-Yo!”

Remember tip 3 - create a deficit and you will lose fat.

Tip 9: Keep eating your fave foods, but learn to include them in your lifestyle.

10. Understand why you don’t do what you know you should
Let me tell you - no one eats junk, skips workouts or stays up too late because they dont know better.

I believe that all our choices in life and designed to bring us back to love and connection.

So when you make a choice to avoid doing something you know is going to get you your goal, it is worth asking the question -

“Why do I CHOOSE to not do what I know serves me?”

Or another way -

“How can I choose to give myself what I feel I am truly needing in this moment?”

See, with the exception of simple fatigue (which makes you genuinely crave simple calories), most cravings for food or booze are simply a craving for love and connection.

To others and to yourself.

You might need that drink on Friday night just to calm down, but really you need to respect your boundaries, learn to say “No” and not be used and abused at work.

When you feel the need to fall off the bandwagon, simply ask yourself what you are needing right now. Ask it of your brain, of your higher self, of your soul.

The answer to truly lasting weight loss and a toned hot body is at the end of that question.

Well there it is - my top 10 tips to get lean and toned fast… But also my top 10 tips to STAY lean and toned FOREVER.

Hope these help, if they do or if it triggered something in you, would love to know what that is in the comments or via DM.

Much love!
Ryan