How Much Weight Should You Be Lifting?
I get this question a lot from eager lifters who want to build muscle, as well as losing fat.
You see in winter as it gets cooler…
It’s the perfect opportunity to build lean muscle!
And focus on your strength training.
Lifting enough weights, is critical to growth.
But it’s not the only factor that you should be focusing on.
Also this depends on the individual and type pf exercise.
For compound lifts (large / multiple muscle groups) - you always wanna go as heavy as possible with decent form. No crazy swinging / jerking.
For isolation exercises (small /single muscle groups) - You want to go slightly lighter but focus even more on your form and mind to muscle connection.
Always start off each exercise with 2 sets of warm up and to discover your working weight.
Your working weight should be your max weight you can do for 8 reps - so that the last 2 reps are tough but doable.
That’s how you can figure out how much weight you should be lifting.
Pretty simple yeh?
Once you figure out this baseline, you can use progressive overload and increase your training weight each month at least by 10% minimum.
When you follow these rules above?
Your gains will go to the next level!
Try it out and let’s get those results blowing up💪🔥
Fitz Natural
I help busy professional men (age 30-50) to lose unwanted fat and gain lean muscle, so they can feel more energetic and have more confidence,
🔥Technique Matters 🔥
I see many guys at the gym using poor form and copping injuries left, right and centre..
So it’s critical to be focused on your technique.
Slow and steady always does win the race.
As overused as that is, it’s true!
Over the years I’ve always prioritised form over weights and it’s helped me stay injury free.
So how do you make sure you’re staying safe?
A great starting point is focusing on your tempo.
You always wanna go 2 secs down (negative)..
Control the movement on the way down.
Focus and think about the muscle working.
On the way up - or when about to squeeze the muscle - you can go faster for 1 sec.
Then do a 2 sec squeeze on contraction - when muscle gets hard.
This allows greater blood flow and mind to muscle connection.
When you use this slow and controlled tempo?
Your chances of injury will go down.
Your muscle connection will be higher.
You’ll feel heaps better pumps.
And you’ll make all kinds of gains.
Taking your physique to the next level 💪
Try it out and thank me later 😊
Enjoy your weekend!
18/05/2022
🔥Choose To Become The Best Version Of YOU 🔥
I see many guys comparing themselves to the Insta models and bodybuilders when it comes to their physique…
Creating some super unrealistic standards.
Especially when most of em are taking all sorts of drugs to help them stay shredded.
For me personally?
I’ve never touched any steroids or even anything that would mess with my hormones…
Because I believe in the natural way of doing things. And I love it.
I love staying healthy.
I love pushing my own limits.
I love striving for progress over perfection.
Cause at the end of the day?
There will always be blokes who look better than you and are stronger than you…
But that doesn’t matter!
What matters most I believe is how YOU see yourself.
How you feel about yourself is the final judgement.
Focus on small but CONSISTENT daily progress with your habits and physique…
And over time?
This will add up to a fantastic transformation you can be proud of. Sky’s the limit 💪
13/05/2022
🔥How Your Macros Affect Your Body and Results 🔥
Many people get confused when it comes to macros and what they actually are…
And most importantly how eating the right % affects your fat loss / muscle gain results.
Macros or macronutrients are the amounts of protein, carbs and fats you eat on a daily basis.
When you eat more protein?
Your body recovers faster, you feel more satisfied and fuller throughout your day and metabolism burns at a faster rate!
When you the right types of carbs?
You have more energy, stable blood sugar levels and more strength at the gym. Allowing for more intense workouts and more cals burned!
When you’re eating the right fats?
Your hormones (testosterone and growth hormone) are at their peak, you have higher focus, more energy and more drive to get stuff done!
When you the right % and gram amounts of the above 3 macros?
Then your physique will be transforming at a solid rate and you’ll feel amazing.
Cause at the end of the day not all calories are made equal!
Eating the right foods and in the right amounts - will be the biggest game changer for your results 😀
So let’s focus hard on making the best food choices this weekend, and keep those results flowing through! Enjoy the weekend 🙌
🔥Workouts Matter - Only When Your Nutrition Is On Point 🔥
In order to lose body fat consistently, workouts actually don’t make as much of a difference as your nutrition.
I’ve been a preacher of nutrition for years now and may sound like a broken record by now…
But I truly believe that what you feed your body is directly what you get in terms of results.
Did you also know that your brain is only 2% of your bodyweight but actually consumes 20-30% of your daily calories?
What this means as well is that your THOUGHTS, mood and mindset is directly influenced by the quality of your nutrition!
So if you eat wrong foods, you start thinking the wrong thoughts…
If you’re eating the RIGHT foods, then your mindset is at its peak and performance is 10x!
Yup, the affect of your nutrition goes all the way through!
The quality of your macros as well makes a huge difference.
For example…
Beetroot had high sugar and carbs, it will affect your body VERY differently to cauliflower which is very low sugar and carbs.
One will keep your blood sugar levels stable (cauliflower) and one will spike your blood sugar levels (beetroot)
If you wanna keep your fat loss pumping?
You gotta keep your blood sugar levels stable and avoid spiking them too often.
This is something not many people talk about.
But it’s key to losing fat consistently!
Luckily for all my clients we’ve done all the heavy lifting and calculated their meal plans very particularly to have those right foods in the right amounts!
Once you’re consistent with your nutrition?
Then combine that with consistent exercise?
Then Boom it’s game over! Your physique will see new heights it’s never seen 💪🔥🚀
07/05/2022
🔥The Quality Of Your Results Is Determined By The Quality Of Your Food Choices 🔥
Eating healthy isn’t always easy.
I’ll be frank with ya.
‘Cause even I ain’t a robot 😅
I’ve been blessed (not so much) with a crazy sweet tooth…
Which was a BIG reason why I haven’t seen my abs until I was about 19 years old.
I thought only the lucky and genetically blessed kids were supposed to have abs.
And I was always destined to be the chubby kid.
But ya know what?
I chose NOT to give in to this BS stigma.
I thought “Heck let me write my own genetics”
By choosing to transform my nutrition habits.
After 100’s of hours of trial, error and failure…
I developed a system that worked like clockwork.
One where I can enjoy my foods, yet still be hitting solid results.
Which allowed me to achieve my first six pack and actually maintain it for years!
And that’s exactly what I teach my clients.
-Tracking your nutrition in MyFitnessPal daily…
-Hitting your 4L water daily…
-Making smart choices at restaurants…
-Skipping cheat meals (when you have to)…
Are all essential habits that can propel your results!
And most importantly help you maintain a healthy body fat % once you’re at your goal!
So keep focusing on your habits this week…
Small areas of focus can make the biggest difference!
Enjoy your weekend and let’s get ready to crush a solid week of results ahead!
05/05/2022
🚀Best Way To Detox And Drop Weight Fast 🚀
After my holidays it was game on from yesterday…
I left for my holidays 66.5kg and I came back 68kg after 14 days, not too shabby.
Knowing I had put on a couple of KG’s I knew I had to detox fast!
So what did I do?
Yup you guessed it, WATER!
I pushed myself to get in 6L water yesterday!
It was a monumental task for me I won’t lie 😅
I went to the loo way too many times 🤣
But the results today?
I’m back to 66.7kg… 1.3Kg drop in 24 hours… lol 😆
Crazy!
And that is the effect of water my friend!
It’s insane how effective it is… and how fast it works!
So keep focusing on your water intake…
Go for that extra litre of water today…
4-5L water is the standard.
And who knows?
You may just start melting those extra kilos even faster 💪🔥
29/04/2022
🔥Why Eating Clean On Weekends Is Critical 🔥
One of the biggest challenges that I see with many guys is their weekend nutrition.
Many guys eat clean Mon - Fri.
Then Friday night kicks in - and their food slips a little too much.
Drinks on Friday, a few cheat meals on Sat, lunch with family on Sunday.
So it kinda turns into a weekend cheat meal.
You see I love doing the maths here.
Think of it this way:
For every small cheat meal / day you do - you’re likely to put on between 0.5kg-1kg depending on how hard you go.
So in 2-3 days of cheating you can easily put on 0.5-1.5kg.
So even if you’ve lost weight Mon-Fri.
You can literally kill that with a few naughty meals.
End of the day, is it really worth it?
In my book it’s not.
Which is why it’s even more critical to watch your food on the weekend even more so than week days!
‘Cause when ya do?
You’ll finally get into a physique you’ve not seen in many years!
Be confident to take your shirt off and perhaps take a few nice pictures on your next holiday!
Just like I am on my current trip 😌
For many of my clients and myself - having self confidence can be a hugely important thing.
Whether it’s fitting into your fav clothes, meeting new people, hitting the beach without a shirt on and more!
So put in the work, watch your diet closely this weekend and let’s crushing those results! 💪🔥
12/02/2022
🔥It’s Not Always Easy - But The Results Are Always Worth It 🔥
Let’s be honest.
Training hardcore and eating religiously isn’t always a walk in the park…
I’ve trained for 13 years - 5 days a week.
I’ve been on a diet for the majority of those 13 years 😅
Blood, sweat and tears.
Lots of plateaus.
Lots of learning along the way.
But?
I’ve focused on my journey and making small but CONSISTENT progress 😊
Because what makes you the happiest?
Is that exact word - progress!
How do you make sure you’re always progressing?
By analysing what you’ve done last week and what you can do better next.
Is it to track your macros next week?
Is it to hit your meal timings better?
Is it to hit a couple of extra workouts?
Is it to make sure you’re hitting our 4L water?
Is it to meal prep all your meals?
When you consistently think about making constant weekly improvements…
You’ll always move forward with your goals!
Yeah it won’t be easy, but when you see your physique progress and when others start complimenting you…
You’ll thank yourself for doing it 💪
Enjoy your weekend and let’s get ready for another BIG week next!
10/02/2022
🔥Why Your Nutrition Can Make Or Break Your Weight Loss Results 🔥
After helping 100’s of busy professionals to transform their physiques…
I’ve noticed 99% of the time that we’ve tweaked this one area… it’s had tremendous impact on their results.
Yup, you guessed it… it’s nutrition!
It’s the small things that most people don’t think about…
-Your calories (energy consumption)
-Your macros (your protein, carbs and fats)
-Your quality of foods (not all are created equal)
-Your meal timings (some work better)
-Your water intake (having a water schedule helps)
You see once the above areas are optimised?
I’ve had clients dropping 4kg’s in 1 week!
I’ve personally dropped 1.5kgs in a single week (which is a record for me lol 😂)
Small tweaks in nutrition always have the biggest effect on our results!
With my clients, all the guesswork of nutrition is taken out.
They have a clear and simple plan that tells them exactly what to do for each meal.
They know exactly what to do, which is why they’re CRUSHING solid results.
‘Cause once you have the right nutrition guidance?
BOOM! Sky really IS the limit 💪🔥
🔥How to warm up your rotator cuffs before each upper body workout, to prevent injuries and maximise your results! Check it out 🔥
09/02/2022
🔥How To Boost Your Metabolism and Achieve Better Fat Loss By Doing Less 🔥
I used to think I needed to do MORE cardio to lose more body fat…
More super sets, more drop sets, more running on the treadmill, more sweating…
But in fact all the above?
All it did is mess up my hormones.
Cortisol goes up (stress hormone)
Which caused me to eat off my food plan.
And in turn put more fat back on.
But as soon as I switched from high intensity training…
To low intensity strength training…
Pumping out solid weights, I can do for about 6-8 reps… and resting 40-60 secs between sets.
I started noticing better results!
My body recovered much better.
My stress levels went down.
My food - calories and macros were being hit more consistently…
All that above?
Lead me to start smashing far better fat loss.
So sometimes if you wanna achieve more?
You actually start by doing less.
It’s a super weird mindset at first…
But it all makes sense once you see the results by doing the right things in the right amounts 😅
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