Optimal Health and Performance Coaching

3 Tips For Fat Loss 🥙

Here are some of my best tips for fat loss. These will help you move in the right direction and begin to lose fat and build muscle.

🏃🏼‍♂️Exercising regularly. Let’s try to aim for at least 30 minutes of physical activity a day. That can be walking/running, playing with the kids at the park or heading to the gym for some resistance training. My recommendations are to carry out resistance training as this will help build muscle which in turn will give you a better look once you start to lose fat on your body.

🌯Controlling your calorie intake. By using a basic food diary or even our hands (this is for another post) we can monitor how much food were eating and start to bring to light our eating habits. Having a food diary or using a food tracking app like myfitnesspal can show you exactly how many calories you’re consuming and show you what foods are caloric dense that are throwing you over and keeping you from losing fat.

⚖️What get’s tracked gets improved. If we don’t track our calories, weight, training, steps or anything, how are we going to know that we’re moving in the right direction? I always recommend to track steps, weight 2-3x/week, training and calories. Most of this can be tracked through the app that i provide for my clients. This keeps them accountable and highlights their success throughout the week and through every daily goal that they hit!

Losing fat doesn’t need to be overly complicated and can actually be a very simple process. Most of the time - accountability is the culprit. If that is something you suffer with - shoot me a DM and we can see if i can get you on track! 📲

Consistency is key.

Taylah had lost a total of 50kg since she has started her fitness journey. We started working together and she lost a further 10kgs and build lean muscle at the same time.

She works hard every single day and is determined to further transform her body into the physique she desires.

Taylah trusts the process and follows her plans to a tee. 👌🏽

DM me “results” if you want to find out more about how I can get the best results for you
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So I’ve never formally introduced myself to many of my new followers over the last few months.

My name is Jason and I’m a Face to Face and Online Personal Trainer.

I’m also a fiancé to and a dad to my son named Matteo.

I’ve had a passion for fitness ever since I was 16/17. I went from constantly being bullied in school to joining a gym and finding a place where I can release stress and work in my mental health at the same time.

I worked through a trade in Air Conditioning and even ran my own company at one stage. But it was never fulfilling really.

On the way to my last job, I rang all my real estates I worked with and closed everything out. I also paid a deposit for my course and enrolled myself on the way to that last job.

Now I work with men and women around the world or are local to me who want to build muscle, lose fat and become confident in their own skin.

If this is you, or someone you know - tag or share them in this post!

-Jason

Are you training hard enough?

Most of you have probably heard the term RPE or RIR.

Rate of Percieved Exhertion

or

Reps In Reserve

Generally we train around the RPE of 8/9. This gives us an intenstity that is high enough that we’re loading our muscle with a sufficient amount of mechanical tension with control of the movement.

Most of us undershoot our RPE.

If I asked you how mny reps you could do after your 10th rep when you stopped, the answer should be maybe 1-2. Any more than this and we are undershooting it and leaving ourselves short.

A great way to feel what an intensity of 9RPE feels like is to pick an exercise that is safe to do an AMRAP on. Once you hit failiure of that exercise, you will then be at a 10RPE, which is your max. Dial it back a touch and you’re there!

Don’t leave yourself short and hit your required rep range with insefficient intensity.
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Squatbenchdeadlift

Your fitness & health start in your mind

Whatever you see on the outside, whether it is a fit body or a big building, this is a literal projection of a mind!

Nothing else.

EVERYTHING in our visible world came from someone‘s MIND!

The same is valid for your health & fitness and as a matter of fact, those two are EMBEDDED in you naturally.

It‘s just that the modern-day lifestyle deprives you of your natural human patterns.

Focus on these:

1. Establishing good nutrition habits

2. Being physically active

3. Sleeping well

4. Excluding toxic habits like smoking and drinking

By doing all of this, you will inevitably increase your overall quality of life, health, and fitness.

🌟CLIENT SPOTLIGHT🌟

Left: Jan 3rd 2022
Right: March 20 2022

Before Zena and myself started working together, she would come into the gym and use whatever machines and do an excessive amount of cardio with little to no result.

Within the first few weeks of working together, Zena was already feeling stronger and more energised. We dropped the cardio completely and just stuck to our step and macro goal.

Every. Single. Day. Zena has been on point.

She does her steps.
She does her training.
She tracks her food.
She completes all spreadsheets and app inputs.

Her results speak for itself.

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When to do cardio

The BEST times to do prolonged cardio sessions are after your strength training workout and on rest days.

You CAN do cardio before a strength workout, but only as a warm-up tool, for ~5-10 minutes.

If you do a 30+ minute cardio session before a strength workout, chances are you will perform suboptimally afterward.

This is due to the fact that prolonged cardio sessions deplete muscle glycogen, which is essential for optimal athletic performance.

To perform best at your strength workouts, make sure to load up on carbohydrates and only do cardio as a warm-up.

If you had to explain what you did to a child, what would you say?

“I teach adults to lift heavy things and eat their vegetables” 🤣🤣

If you could go back 5 years into the past - what advice would you give yourself?

I’d tell myself to hurry up and start, stop wasting time and stop listening by to everyone else.