Dan Yeung - Personal Training

Increase you’re total daily energy expenditure by increasing the muscle mass on your body so that your basal metabolic rate is higher. This means you will be burning more calories at resting rate versus relying on forms of cardio to increase your deficit.

Use cardio as a tool for fat loss, the the main tactic.

Prioritise:
- Progressive overload in strength training
- Eating sufficient calories and protein for your goals
- Adherence & Consistency

Same person, different mindset 👊🏽

20kg later .waung still crushing her goals and now has the wiggle room to have a cheeky cocktail and Indian here and there and still stay on track.

At the beginning you need structure and adherence before you earn your way flexibility ✌🏽

Muscle building must needs:

- Calorie surplus
- Progressive Overload
- Perfect Ex*****on
- Rest & Recovery
- Patience

Building muscle is a longer process than dropping fat for most people. So stick to the basics and be patient 👊🏽













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Food is food, context around your nutrition determines whether it is good or not for you. Context is everything.

What’s your morning coffee?

Liquid calories are the so well hidden in our day to day routines, from our morning coffees, to the juices we have with lunch and our cheeky glass of red every night.

All these calories add up and can put you in an unwanted surplus leading to fat gain.

In the industry we are led to believe that the perfect diet is a slow long drawn out one, and to be honest, it is. The most sustainable diets are the ones that happen over a longer period of a time, but, there are times where it is okay to diet aggressively.

Why would you diet aggressively?

To Kick start a fat loss phase before transitioning into a less aggressive fat loss phase.

Why?

To get that initial motivation and establish habitual routines for fat loss.

How?

A conventional cut would require at 10-15% deficit but kick starting an aggressive diet would require 25-40% depending on the individual.

Do you prefer an aggressive diet or a conventional one?

Happy mid autumn festival!

Enjoy your mooncakes mindfully 🙈

VOLUME IS KEY.

When in a calorie deficit, you’re going to be eating less in the sense of calories, but, if you choose wisely you can eat more volume of foods.

Choosing high volume foods such as salads, berries, yoghurts and leaner meats will help you stay fuller for longer making it easier to stick to your calorie deficit.

What’s your favourite high volume lower calorie food?

BEST PROTEIN PER GRAM SOURCES

Yes, beans and edamame have protein but have you ever tried eating 30 grams worth of protein in beans? And how many carbs that has as well?

What’s your favourite protein source?

https://danyeung.com/new-blog/2018/3/4/how-to-guarantee-success-when-it-comes-to-nutrition

How to GUARANTEE success when it comes to NUTRITION... We all have different goals when it comes to training, whether that be fat loss, body recomposition, muscle gain or performance related goals. But the one thing we do have in common is nutrition, regardless of our goals, our nutrition needs to support our training to ensure we reach them. Without op