Benn Watkins Personal training. Muscle, Strength, Nutrition and more

Benn Watkins Personal training. Muscle, Strength, Nutrition and more

Here to help you build more natural strength, muscle, power, confidence, fitness, & nutrition advice Do you want to:
Maximise your genetic potential?

Online Coaching is really the most effective and affordable way I can offer my services as a Body Transformation Coach. I'm here to help you (all genders) to achieve your best body/health/mental transformation of your life,
Whether it’s Building muscle & strength, having that muscular aesthetic appearance,
Or Building muscle whilst losing fat, or maybe you want to bulk? Or Tone up, having that ath

Operating as usual

23/01/2024

Natural Vegan bulking gains got me sitting around 94.5kg atm. Slowly going up each week.

Adapting well to training twice a day, 1 rest day per week, averaging around 30 to 36 sets a week for most muscle groups. Pumps have been unreeeal!!

Just completed the 20g/day for 5-7 days creatine loading phase. First time supplementing with that.

Be interesting to see what results come up on the evolt active bio scan in a few months time😛

If you want personalised strategic nutrition & workout plans to get you where you want to be, then comment or message me for a free phone call consultation to get you started👊

19/10/2023

You've probably noticed I've been slack on the social media lately with the informative content. I've been working in the biggest gym in the NT as a PT & Nutritionist, been loving it!

I have so much to share & often don't know where to start😂 If you have anything you want me to share more of, let me know💪.

Stay positive, strong & healthy my friends🌱💪

17/07/2023
04/04/2023

Soy doesn’t give you man ti***es. I mean not the kind that scares a man away from consuming soy. It helps you build masculine man ti***es (pecs) from the protein it provides, that contributes to muscle growth & maintenance as part of a healthy diet & lifestyle.

Soy & isoflavones have no impact on male & female testosterone, estrogen levels, & doesn’t increase feminisation. 

You can find evidence for basically any claim ay, so this is when it’s good to familiarise with the evidence hierarchy, which determines the quality of the evidence.

On the lowest level, the hierarchy of study designs begins with animal and translational studies and expert opinion. This is where people get all these silly misleading soy claims from. We have very low translation rate from animal research to human research, & most of the time it doesn’t happen in humans when we put it to the test. We can’t have confidence in animal studies, especially when we have human health outcome data.

Now we have all these better human data studies on soy like  RCT’s in humans, along with systematic reviews & meta analysis (which are top of the evidence hierarchy), providing more assurance, accordance & concordance with soys positive affects on our health. & these soy studies find reduced breast cancer & improved cancer survival, reduced prostate cancer, ovarian cancer, colorectal cancer, endometrial cancer, cardiovascular disease, type 2 diabetes & so on. So in some cases there’s benefits, & at worst there’s no reason to think there’s risk with consuming soy.

Oestrogen can promote breast cancer, but the phytoestrogens found in soy aren’t oestrogen (animal hormone), & as you know phytoestrogens have health benefits.

So 3-4 servings of soy foods per day is not going to lead to feminising affects in males, according to the best study we have (human clinical interventions trials).

Consuming soy foods such as edamame, tofu, soy milk, tempeh etc is a great source of protein, also a good source of many vitamins and minerals, including vitamin K1, folate, copper, manganese, phosphorus, and thiamine & more. Soy foods also improves blood lipids & lowers your risk of chronic disease.

So ASOYA away!!

05/02/2023

Feels good to be back into the gym after a much needed break from study, work, social medias & all that jazz.

I certainly feel sometimes a break is needed to refuel myself with extra passion, keenness & motivation, & of course to just relax & enjoy the simple things in life 🌏🏝🏞🍇🌱
I think that is why I have so many hobbies.

Photos from Simon Hill's post 11/11/2022

Please don't eliminate plants because some carnivore diet advocate on the internet said they have unhealthy plant chemicals.
But quite the contrary, they do good to your health.

27/08/2022

There's ALOOOT to say about vit D. These are some of my notes I took down when I took a deeper dive into the science👇

Vitamin D is essential for supporting many vital functions.
Perhaps the most vital are regulating the absorption of calcium and phosphorus (both are critical for building bone) and facilitating normal immune system function.

You can get vitamin D from certain foods. Few foods naturally contain vitamin D, though some foods are fortified with the vitamin D such as:
plant milks fortified with vitamin D,
Fortified cereals
& also mushrooms exposed to ultraviolet light (sunlight or a UV lamp), which has higher levels of most vitamin D-containing foods and similar to the daily requirement of vitamin D recommended internationally.

Also for most people 3 to 10-30min sun baking sessions in a week can provide optimal vit D. The darker the skin the longer the exposure to sun is needed.

vitamin D can reduce cancer cell growth, help control infections and reduce inflammation.
Vit D helps many other things & bodily functions, such as:
Bone health & muscle strength,
Cancer,
Heart disease,
Type 2 diabetes,
Immune function,
Reduce risk of premature death.

Consuming vit D with a large meal improves absorption by about 50% and absorbs 32% better when eaten with good fats (avocado, flax seed, walnuts etc).

Adequate magnesium levels are vital for successfully transporting and activating vit D.

Routine testing might not be a good idea because results are not very accurate. So knowing what foods together with how much sun &/or good supplementation can provide enough vit D is important.
How much do you need a day? I’d recommend speaking to a nutritionist like miself or a dietician for your individual needs.

But general RDA’s are:
It assumes minimal sun exposure for my fellow Tasmanian friends 🥶

RDA: The Recommended Dietary Allowance for:

🧔👱‍♀️Adults 19 years and older is 600 IU daily for men and women, and for adults >70 years it is 800 IU daily.
The UL for vitamin D for adults and children ages 9+ is 4,000 IU.

Vitamin D toxicity most often occurs from taking supplements. The low amounts of the vitamin found in food are unlikely to reach a toxic level, and a high amount of sun exposure does not lead to to toxicity because excess heat on the skin prevents D3 from forming.

Cite: PMCID: PMC6213178

https://www.hsph.harvard.edu/nutritionsource/vitamin-d/

18/08/2022

Nutrition is complex AF.

People over simplify it. Carbs from a lolly pop and carbs from legumes are at the opposite ends of the spectrum.

Same goes with trans fat and unsat fat.

As for protein, is it complete or incomplete? You having enough EAAs (especially luicine) in your meals in certain times of the day to maximise your exercise results? And whole plant protein is healthier than animal protein, and if you exercise your daily cal protein % is going to be more than 10-15%, mainly for muscle protein synthesis & trying to stay in an anabolic state as much as possible.

And what about Micronutrients (vit & minerals)? What amounts daily? What excrete from urine and what store in the body (water soluble & fat soluble)? What types are the most absorbable/bioavailable & healthiest? What nutrients inhibit and enhance other nutrients? Blah blah blah.

Is your brain mushed yet? Before I learnt all this my brain certainly was🤪🤯.

If you want to maximise your results with whatever it is you're doing? Resistance training, sports, marathons etc, I can help you out.

I'm a sports nutritionist and personal trainer, & have also done loads of my own upto-date credible research to gain more knowledge.

Don't start a BS fad diet, instead choose a healthy sustainable diet/plan/strategy that brings results and longevity in one package.

Work smarter, not harder.

Start improving today,
Don't be shy, contact me with a DM/message, I want to help you🙏😁

P.S If you don't want my help and all of this is too overwhelming, my suggestion is just consume the building blocks of health daily:
👉Whole grains
👉beans & lentils
👉5+ serves veg & 2+ serves of fruit
👉herbs & spices
👉Nuts & seeds
👉👉Ideally add in fortified B12 foods and iodised salt or iodine in seaweed foods.

24/06/2022

Mood follows action.
Take action to a healthier diet & life that will optimise your microbiomes health, thus optimising your health & well-being, thus have enormous positive down stream effects on your future offspring's health, even people around you😁.

🔴Sh*tty diet (added sugars, animal products, refined carbs, high processed foods etc), along with antibiotic use, medications, pharmaceutical drugs (try limit the use of anties, meds, pharma drugs responsibly & if applicable), reverse evolution.
🟢Healthy diet (plant whole foods- veg, fruit, fermented plants, legumes, lentils, seeds etc) positively influences evolution (builds immunity, positively impacts mental & psychological functioning (cognition, mood etc), decreases risk of:
diseases,
cancers,
Allergies,
Disorders,
Autism,
premature death ETC).

I know what I'm choosing to do from these facts,
👉 A Healthy Vegan Diet.

16/06/2022

The gut is the central role in our health.

We need to prevent health risks rather than put all our focus on treating them. Pharmaceutical would pay billions to keep themselves in high business.

People have 100 Trillion microbes in them.
They live mostly in our gut (our gut has the highest concentration of bacteria on the entire planet), also live in our skin, our mouth, in women's va**na (Birth control pills can change gut bacteria), basicly carpet the entire body.

Gut bacteria control the vast majority of our genetic code, 99% of the genes we have are bacterial genes, 1% of your genes are human. 99% are your gut mucrobiome.

You are not predestined to develop the vast majority of the diseases that you could develop. but you have a predisposition, you have a genetic code that you carry, and these gut bacteria have the ability to influence the expression of your genetic code.

& this ⬆️⬆️ is the reason why that the way that you live, the way that you eat can make a huge difference in whether or not you develop heart disease, cancer or stroke or all of these different things.

E.g of this is celiac disease (immune response to gluten). A researcher at mcmaster in toronto recently discovered that when you change your gut bacteria (to something that is unhealthy (dysbiosis) it allows the genetic code to get flipped on (the celiac disease gene), & then they manifest celiac disease.

70% of your immune system that fights disease is in your gut. When you mess up/damage your gut (1 e.g eating a western diet) you damage your immune system.

Changes in gut bacteria (dysbiosis) have also been associated with so many different auto immune diseases (arthritis, crohn's disease etc).

There are anywhere between 300 to 1000 different species of bacteria inside of your body unique to you.
Tribal people have 1500 to 1600 different species of bacteria.
Modern society are at a loss of 500-600 species of bacteria that we evolved to have. The more you chip away at it, the more disease creeps up.

Over your life time the biggest predictor of the health of your gut is going to be the foods you choose to eat.

Studies show what diet is best for gut health, at one end (the worse) is the western diet, & at the other end the studies show that the vegan diet is the healthiest out of all diets.

So choose where not only you want to live on this spectrum, but also your offspring's health, & future generations health yet to come that will be related to you.
You have great power, use it for the good😉😁🙌🏼✌

12/06/2022

Ladies & lads who want that toned physique:

✅Do resistance training.
E.g.
➖start with body weight exercises & can progress to weight exercises, proceed with progressive overload.
🟢8-12reps.
🟢Sets progressively increase.
🟢Tempos vary.
🟢Around 30-90 sec rest times (can vary).
🟢Intensity varies (start easy & progressively increase).

✅Consume the right foods for growth, recovery, energy, overal health etc & reduce or increase daily calories intake (depending on the individual)
E.g.
➖whole foods (go vegan for optimal health & results hehe😉).
➖An individual who needs to lose unwanted weight (excess fat) reduce daily calorie intake (in accordance with EER & PAL etc).
➖Visa Versa for individuals who are not consuming enough calories a day.

➡️Fitness and nutrition can be confusing so,
If you want help/guidance with achieving your goals, just let me know with a message😁✌.

➡️I do have an easy to follow online app where I place the individuals personal programs on their with reminders, how-to videos and literature & everything you need to succeed with your goals👍

Peace✌

Photos from Benn Watkins Personal training. Muscle, Strength, Nutrition and more's post 29/05/2022

I'll share one example:
MICROBIOME (gut bacteria (our second brain)- they rely on us & we rely on them, it's a symbiotic relationship.

Our gut plays an enormous essential role on our health & wellbeing. The gut can influence your mood as much as your thoughts do. So when you're feeling depressed, anxiety, stressed, cognitively deprived etc, ask yourself, is your diet healthy? If you’re unsure then getting nutritional help would be a life changing decision, here’s why:

Microbes can produce and transfer neuroactive chemicals like serotonin.
gut bacteria manufacture about 95 percent of the body's supply of serotonin.
Healthy gut microbiome means increased serotonin, dopamine etc levels & decreased cortisol levels, which means decreased stress, anxiety, aggression, depression and increasing total health & wellbeing with all aspects of health.

We're genetically more microbe (100x more) than we are human. From a cell point of view we have more microbial cells than we do have human cells (1.3x more).

An imbalance of unhealthy and healthy microbes in the intestines can contribute to allergy, IBS, obesity, diabetes, cancer, weight gain, high blood sugar, high cholesterol, mortality, just to name a few.

Well how can I feed the vitally important microbiome you may ask? Polyphenols & dietery fibre (not found in animal products) that come from plants act as a prebiotic feeding the good microbiome & kill bad bacteria. It’s also important to note that too much saturated fat (found in all animal products) inhibit hormonal synthesis, can negatively effect microbiota richness & diversity, & animal meats are the slowest digesting foods which has many negative health effects on the gut & way more.

Discretionary foods (desserts and pastries, processed meats etc) feed & grow bad bacteria and kill good bacteria (microbiome), but a healthy vegan diverse diet is OPTIMISING your microbiome health (feed & grow good bacteria and kill bad bacteria.
Probiotics (tempeh, pickles etc) also benefit microbiome.

So to achieve optimal health it is decisive to provide our microbiome with a healthy diet, in addition, exercise, sun light exposure etc to.

22/05/2022

Concerned about having a heart attack from blocked arteries?

Heart disease is the number 1 killer for humans, blocked arteries are the number 1 cause of heart disease. want to decrease your chances?

High hierarchy Studies looking at saturated fat clearly show reducing your animal product saturated fat or eradicating it will lower your risk of heart disease, stroke, neurodegenerative disease etc, & a healthy vegan diet with foods with omega 6 & omega 3's (essential fatty acids) from chia & flax seeds, h**p seeds, Brussel sprouts, walnuts, seaweeds etc reduces the risk of heart disease.

Saturated fat is found in all animal products. Only 1 or 2 plants have saturated fat but no dietary cholesterol.

Studies show that just A single meal high in saturated fat can impair artery function for hours after consumption.

The Cholesterol in saturated fat Inflames arteries in the heart and inflames the lungs airways as well.

Why does this matter you may ask? Most of you consume animal products throughout the day which is constantly hammering your arteries, which is asking for heart disease.

A poor diet (too much trans fat found in processed foods & naturally in meat & dairy, too much saturated fat found in all animal products & in junk foods, too much dietary cholesterol found exclusively in animal products, especially eggs) can start narrowing/hardening your arteries from a young age.
In terms of the chances of reversing the narrowing/hardening of arteries is somewhat possible, with statins, surgery & a healthy vegan diet is the closest you’re going to get in achieving any Normalcy/replenishment with damaged arteries & to achieve optimal artery health.

With 75 Billion Land animals & 1-2.7 Trillion marine animals dying every year for humans unnecessary consumption, & with the narrowing&hardening of our arteries being the number 1 cause of heart disease, you wonder why heart disease is the number 1 killer today for humans? Globally we need to be more Woke! Go Vegan! If you look at any aspect of veganism vs omnivore (history, health, science, anatomically, peace & unity, environment, homeostasis,ethical etc, veganism Is how where meant to be! It’s the norm!

Animal fats store toxins (chemicals, drugs, anties etc) which has detremental negative health impacts on humans to say the least, & TMAO is just found in animal products & that causes inflamation which has negative effects on your health (including heart disease). These topics will be covered more in other posts.

09/04/2022

The importance of good exercise & good nutrition, & the benefits of conjoining them together to maximise your results🙌🏼

Exercise is medicine✅🙌🏼
Research shows exercise helps things such as the prevention of diabetes, the treatment of heart disease & stroke, improves sleep, reduce the risk of many types of cancers, reduce the risk & symptoms with depression & anxiety ETC.

Exercise is just one of many lifestyle behaviors found to significantly extend our lifespan.

Exercise makes you feel good as well with High-intensity exercise releasing the body's feel-good chemicals called endorphins, resulting in the "runner's high" that joggers report.

Exercise can help reduce the risk & symptoms with depression & anxiety. The improvement in brain function makes you feel better. More specifically- "Exercise supports nerve cell growth in the hippocampus, improving nerve cell connections, which helps relieve depression," explains Dr. Miller.

There is a wealth of scientific research which demonstrates that exercising for fat loss in the absence of dietary change or support is not as effective as changing dietary habits or combining dietary change with exercise.

So yes you can go & just reduce your caloric intake to lose weight (hopefully just fat & not muscle), but conjoining exercise/resistance training with good nutrition is alot more beneficial🙌🏼✅

Reasons being but not limited to are:

● Reasons I said in the video

● exercise/resistance training maintains & improves muscle hypertrophy, strength, which then improves/maintains metabolism, physical ability (functional capacity & strength) & long term health.

● Faster appearance of toning (muscle gain/fat loss)

● increased confidence

Stay healthy people & conquer everything in life🙌🏼

07/04/2022

Nutrition is the number one contributor to chronic disease and premature death. 

Dietary Fibre is one Macronutrient that benefits humans greatly. 

Dietary fibre is an essential component of a healthful diet, with research linking a high fibre diet with reduced risks of many health conditions, including cardiovascular disease, type 2 diabetes, and certain cancers. Fibre is also important for keeping the gut healthy. 

Most people in America do not meet their adequate daily requirement of fibre. People can increase this measure by eating more high fibre foods, fruits and vegetables with the skins on, & other fibre sources like whole grains, nuts, seeds, beans, lentils and legumes.

To put this in perspective, for a male (30g) and a woman (28g), these are some examples for the recommended daily intake (RDI) for fibre. This is just so you get an understanding/idea.  

Good sources (with RDI) of soluble fibre include:     

●Beans e.g black bean (around 2 tsp), Men= 33g (5g fibre). Woman= 30g (4.6g fibre) 

●Fruits  

●Oats. e.g Oat bran (raw, unprocessed) (around 1/3 cup), Men = 32g (5g fibre). Woman= 30g (4.6g fibre) 

●Nuts     

●Vegetables e.g cooked sweet potato, Men= 1 large (6.7g fibre).  Woman= 1 medium (4.2g fibre) 

Good sources (with RDI) of insoluble fibre include: 

●Fruits e.g avocado, Men= 1 medium (4.5g fibre).  Woman= 1 medium (4.5g fibre) 

●Vegetables 

●Nuts e.g almonds(around 1 1/2 handfuls), Men= 57g (5g fibre).  Woman= 52g (4.6g fibre) 

●Whole grain foods = e.g buckwheat (around 1/3 cup), Men= 49g (5g fibre).  Woman= 45g (4.6g fibre) 

Side effects may occur if consumed over 70g a day (very uncommon) 

INTERESTING FACT: 

It has been suggested that early humans consumed approximately 100g of fibre each day. This is 3 - 4 times more than that of Westernised countries. A hypothesis has been made that this may be the missing link for optimal health and longevity, and that increasing dietary fibre further may assist with weight management, heart disease, sugar control and gut health.  

If your diet is largely unprocessed & without animal products, more often than not you will meet fibre recommendations✅🙌🏼👍

Photos from Benn Watkins Personal training. Muscle, Strength, Nutrition and more's post 05/02/2022

FUN FACTS

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