#gazbfit

106 posts tagged with #gazbfit

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(@gazbfit)

19 Minutes Ago

Change never happens in straight line, there’s always ups and downs because at the end of the day we’re all human, we all make mistakes and we all fuck up. - It’s what you do to correct them mistakes and fuck ups is what’s important. - Stop with the 4 week transformations, juice detox teas and looking for an easy option because unfortunately there is none. Get ready to get uncomfortable cause that’s when change happens. - Happy friday 💪🏻 - #change #process #embrace #upsanddowns #progress #slowprogress #slowprogressisbetterthannoprogress #weightloss #weightlossjourney #fatlose #fit #fitlife #lifestyle #fitnesslife #fitness #instafit #instafitness #nutrition #precisionnutrition #gazbfit #pt #personaltrainer #onlinecoach #onlinecoaching

(@gazbfit)

2 Days 6 Hours Ago

So there has been zero change to an actually muller light, but it’s gone from 0 syn’s to 1 syn.🤔 - @slimmingworld’s explanation just gets better - SW spokesperson: “because they’re classed as a Free Food, many members are eating fat-free flavoured yogurts in large amounts. It’s having an impact on their weight loss..” - Who would have thought telling anybody they can eat as much as they want of a certain food would put them into a calorie surplus and hinder weight loss. Mind blow 😂😂 - #slimmingworld #slimmingworldfood #syn #synfree #caloriecounting #tracking #weightloss #fatloss #weightlossjourney #fit #fitlife #fitfood #fitness #instafit #instafitness #gazbfit

(@gazbfit)

7 Days 1 Hour Ago

More research to prove there is no point to intermittent fasting!! - Stop starving yourself for now fucking reason. - Credits @the_issn - #repost @the_issn with @get_repost ・・・ In the never-ending and often silly battle of the best diet for weight/fat loss, it always comes back to the same thing: you gotta eat less. Whether you cut calories intermittently or continuously, it just doesn’t seem to matter. Bottom line: choose the strategy that works for YOU. In the end, if you can’t maintain it, why even do it?🤓🍕🍖🥠🍥🥟🍿🎂🍟🥩🥓🥞🍳 #science #protein #data #flip #fat #weightloss #if #diet #imtermittentfasting #pointless #fit #fitness #instafit #instafitness #gazbfit #pt #personaltrainer #onlinecoach #onlinecoaching

(@gazbfit)

7 Days 19 Hours Ago

Awesome post from @kyle.coughlan about what actually happens a fat cell when you start your weight loss journey. - Ever wondered why the scales goes up before even when you’re doing everything right?? - The diagram pretty much somes up fat and weight loss and breaks it down quite simply. - Step 1 - Lose weight fat cells shrinks 😆😆 - Step 2 - Fat cell fills with water, which makes it look like you have gained weight 🤔🤬🤷🏻‍♂️ - Step 3 - Fat Cell releases water , scales drop and your true weight is determined and you have lost weight 😆🤩🤪 - Patience is everything when it comes to fat loss, that’s also why you should never weigh yourself everyday because there are too many fluctuations that can change your weight. Simple things like eating later then usual or eating a bigger meal then you usually would can all seem like you have gained weight when in fact it’s just water retention. Aim to weigh yourself once a week at the same time with the same scales to truely judge how your journey is going. - @gaz675 - #fatloss #fatlossjourney #weightlossjourney #weightlosstips #fatlosstips #weightlosshelp #weightlossprogress #weightlossmotivation #fit #fitlife #fitlifestyle #instafit #instafitness #gazbfit #pt #personaltrainer #perth #onlinecoach #onlinecoaching

(@gazbfit)

8 Days 3 Hours Ago

Let Extensions, is toe placement really important? - Although no matter what direction your toes are facing you will the working the whole quadricep muscle. - Where you toes are pointing will directly effect which area is the focus of your out. - 1. Toes pointing straight/up - this is your normal routine and is effective at working the quad muscle as a whole - 2. Toes pointing in - as you can imagine this switch’s the focus to your inside quad (vastus medialis) although you will also be working the other up parts but not just as much - 3. Ties pointing out - switch’s the focus to the outside sweep (vastus lateralis). - Personally sticking to the standard toes straight/up works fine for quad but if you feel like your inner/outer are lagging behind there is no harm throwing in these variations at the end off your leg extension set. - @gaz675 - #leg #legday #legextensions #legextensionvariations #variations #toesin #toesout #quads #quadtips #workout #workouttips #training #trainingtips #gazbfit #pt #personaltrainer #onlinecoaching #onlinecoach #fit #fitlife #fitness #instafitnsss #instafit #gym #gymlife

(@gazbfit)

8 Days 18 Hours Ago

Looking for a new finisher to your leg workout??? Try this one out for size💪🏻💪🏻 - Leg Extensions - 49’s - What to do; 1. Set up for your usual leg extension exercise - 2. You will know complete 7 reps with a 7 sec break in between each set. Increase the weight by one plate after each and every set. - 3. When you reach your 7th set, you did will take a 14 sec rest break, then you will compete the process in reverse till you reach your starting weight. - 4. Take a 2min rest period and compete the exercise a total of 3 times - Tip leave your ego at the door and start on a light weight, you’ll thank me later 🙈 - Give it a go and let me know how you got on 😁 - @gaz675 - #legs #legday #legextensions #variations #burn #feeltheburn #quads #finisher #workoutfinisher #workouttips #legfinisher #49 #gazbfit #pt #personaltrainer #perth #onlinecoach #onlinecoaching #fit #fitlife #fitness #instafit #instafitness #gym #gymlife

(@gazbfit)

9 Days 18 Hours Ago

The cost of getting lean and is it actually worth it?? .. With Summer just around the corner its a pretty good time to jump into this topic as it’s pretty much everybody’s goal to drop that bit of bodyfat and get themselves looking good for the beach or holidays. .. The thing with getting lean is this, nobody actually understands what it takes to get there and the sacrifices you need to make. Unfortunately a lot of people think they can go from be overweight (30%bf and above) down to lean (8-12%bf) in a matter of 12 weeks. Unfortunately this is not achievable or a realistic goal. Time and time again people will leave it to the last minute to get this done and by then unfortunately it’s just too late. You could get from picture one down to pic 3 with some ease by adopting a good exercise program and a new balanced diet that keeps you in a calorific deficit while still enjoy some pleasures in life (80/20approach) . From picture 3 onwards is where things start to get tough. This is where the sacrifices start to get bigger and they need to be made, because unfortunately this is the one industry you can’t cheat, if your not making them sacrifices the results will show this. At this point you need to decide if you actually want this or not. It will mean missing party’s, staying in and not drinking with your mates, weighing food tracking everything and it will start to feel like it becomes a chore. .. Speaking from experience getting lean isn’t a simple choice it’s more of a lifestyle. Yes you will more then likely become a bit boring to your mates, yea you lose some of your spontaneity cause unfortunately you can’t have that in your life, because you need to know in advance if you’re going out for a meal because you will need to make adjustment to your diet to fit that meal in.(and that’s if you actually can fit it in) .. These are things you need to consider before making that step from fit to lean and even more so if you wanna get super lean/shredded. .. @precisionnutrition have put together some awesome pros and cons and the sacrifices you need to make depending on the level of leaness you require. ..

(@gazbfit)

10 Days 20 Hours Ago

Simple guide for how not to be a total tool in the gym. 🙄 .. 1. Re-rack your fucking weights, it’s simple if you picked them up put them back. .. 2. Dropping your weights, just cause bro science told you, you need to go to “failure” at every set doesn’t mean you have to. You might think differently but nobody wants a dumbbell thrown there way cause you’re trying to impress a chick that’s not even looking. .. 3. Grunting, just no no! Unless it’s a pretty impressive weight and You’re just about to collapse doing it. .. 4. Standing in front of the dumbbell rack, cool dude you stand there doing your curls everybody else will just wait for you to finish so we can get to the rack. .. 5. Wear deodorant, for the love of god spray your pits, if you can afford gym membership you can afford some deodorant. .. 6. Use a towel, nobody wants to ly or seat in a pool of sweat after you have used a bench or machine. .. 7. Never wear the same shirt two days in a row, believe me it stinks. .. 8. If there’s a towel/drink bottle in front of a machine, it generally means somebody is using it. Have a look around and maybe ask before you just jump in. .. 9. Don’t block somebody’s view of the mirror, yes some people do just use it to look at themselves but most use it to ensure their using the correct technique. .. 10. And last but not least under no circumstances should you be curling in the squat rack. There is ample space in the gym to do all the curling you want why you feel to take up a squat rack I’ll just never understand. .. @gaz675 .. #gym #gymrules #gymetiquette #dontbeatool #douchebag #gymlife #fit #fitness #fitlife #instafit #instafitness #bodybuilding #physique #fitnessmodel #gazbfit #pt #personaltrainer #perth #onlinecoach #onlinecoaching #training #nutrition

(@gazbfit)

11 Days 3 Hours Ago

Patience is the key of any goal. .. Nothing will happen overnight, weight loss/building muscle is a slow process but ask anybody it’s definitively worth the wait 💪🏻 .. New Monday, New Week! What you do today will set the tone for the week! .. @gaz675 .. #monday #mondaymotivation #newweek #freshstart #setyourselfupforsuccess #motivation #fitnessmotivation #goals #progress #neverskipmonday #fit #fitness #fitlife #fitspo #gazbfit #pt #personaltrainer #perth #onlinecoach #onlinecoaching

(@gazbfit)

11 Days 20 Hours Ago

So there you have it, eating bread has nothing to do with weight gain and can be enjoyed as part as a balanced diet. .. Remember key to weight loss is being in a calorie deficit!, not the foods you eat. .. @gaz675 .. Credit to @bdccarpenter 👌🏻 .. #carbs #carblife #bread #food #enjoy #diet #iifym #balanceddiet #weightloss #gym #gymlife #fit #fitlife #fitness #instafit #instafitness #gazbfit #pt #perth #personaltrainer #onlinecoach #onlinecoaching

(@gazbfit)

12 Days 17 Hours Ago

When your weeks off start getting busier then your weeks on 💪🏻😁 .. Mining exit game on point 😁 .. For more info on plans and PT session, just drop me a mail. .. #work #weekoff #fifo #mining #miningexitplan #gazbfit #pt #perth #personaltrainer #onlinecoach #onlinecoaching #training #nutrition #plans #workouts #gym #gymlife #fitness #fitlife #fit #instafit #instafitness #fitspo #buisness

(@gaz675)

12 Days 17 Hours Ago

When your weeks off start getting busier then your weeks on 💪🏻😁 .. Mining exit game on point 😁 .. For more info on plans and PT session, just drop me a mail. .. #work #weekoff #fifo #mining #miningexitplan #gazbfit #pt #perth #personaltrainer #onlinecoach #onlinecoaching #training #nutrition #plans #workouts #gym #gymlife #fitness #fitlife #fit #instafit #instafitness #fitspo #buisness

(@gazbfit)

13 Days 20 Hours Ago

Been hitting the gym and can’t understand why your not seeing results, have a look below at the most common reasons why! .. Sleep - You’re not sleeping enough! Aim for 7-9hrs a night if possible. Sleep is vital for recovery .. Rest - You’re not taking rest days. Remember your body needs time to recover, there’s no need for you to be training 7 days a week, aim for at lest one active rest day a week. .. Bro Split - Your only training one muscle group per week! Aim to train each muscle group twice a week. Depending on the amount of days you train this can be done by doing a full body, upper/lower or push/pull training routine. .. Exercise selection - Your focusing to much time on isolation exercises and not enough time on compound movements. Remember isolation focuses on one muscle, compound incorporates a number of different muscle groups, which one is likely to burn more fat or build more muscle. .. Changing programs - you continually switch training programs, your training program should generally last 6-8 weeks changing before that you are not getting the most from each program .. Tracking - You’re failing to track both your training and nutrition. How can you progress when you don’t know what weight your lifted last week?? Same as nutrition you need to make sure your in a calorific deficit/surplus (depending on your goal) so tracking is the only one to do this. Yes you can guess but put it this way, if you needed to drive somewhere and had to be there in a hour, would you look at a map or just wing it? .. You’re going through the motions - Yes you go the gym but are you really putting in the effort?? Your body needs to be challenged to change going through the motions just won’t cut it. .. Fad diets/juice diets - you keep jumping on the latest fad trend diet, there’s a reason why they weren’t around last week and more then likely won’t be around next week it’s cause they don’t work. Just cause your favourite celebrity has been paid millions to endorse it doesn’t mean she used it to look how she does. She looks that way cause she has a team of personal trainers and nutritionist. .. Remember the effort you put I will determine the results you see.

(@gazbfit)

15 Days 20 Hours Ago

How to set up for a deadlift. .. 1. Maintain neutral spine from head to hips. 2. Chest should be positioned slightly over the bar. 3. Grip - overhand, underhand or mix. Down to personal preference. 4. Bar close to shins. .. How to perform a deadlift; 1. Taking the weight off the bar, this can be done be contracting the your traps, this will help ease the initial pull. 2. Brace core 3. Drive up through your heels, using your hips as the hinge. 4. Aim to maintain a strong spine throughout the movement 5. Keep weight as close to body as possible. 6. Lower and repeat. .. Get used to using lifting straps for all your heavy compound lifts. This will allow you to lift heavier as it takes the pressure from your hands and grip as they will fail long before any of your larger muscle groups. .. #deadlift #deads #lifting #compoundexercises #compoundlifts #heavylifting #liftingtips #form #deadliftform #workout #workouttips #gym #gymlife #fit #fitlife #fitness #instafit #instafitness #bodybuilding #physique #gazbfit #pt #personaltrainer #perth #onlinecoach #onlinecoaching #training #plans #nutrition

(@gaz675)

20 Days 21 Hours Ago

Bulk on point👌🏻. Weight up and not to much change in the bodyfat levels 😁 Bring on next month 💪🏻 .. Take the guess work out of your progress and pop down to @nutritionzoneau and check out there @evolt360 full body scanner for a full body comp breakdown 👌🏻 .. #bodyscan #bodycomposition #breakdown #bodyfat #musclemass #leanmuscle #fatmass #evolt360 #nutritionzone #getinthezone #gym #gymlife #fit #fitlife #fitness #instafit #instafitness #bodybuilding #physique #fitnessmodel #nabbawff #gazbfit #pt #personaltrainer #onlinecoach

(@gazbfit)

21 Days 3 Hours Ago

Warm ups and what you should actually be doing .. I’ve just overhead a fully qualified PT and I quote say this “jump on the treadmill and do a 10min warm up then meet me up stairs at one of the bench press” seriously what is the point in doing a walking warm and not actually warming up the muscles you actually use, It’s it’s pretty much the same as going to run a marathon and warming up by doing bench press. Fucking pointless!! .. What you should doing as a warm is pretty simple; .. - dynamic stretches, now these aren’t the ones you hold for 20 secs (they are called static stretches and have been actually proven to reduce performance before a work out) these are the ones where your actually moving, getting the blood flowing and muscles warms. For your chest things like arm swings, shoulder rolls and opening and closing your chest are great to warm up your chest and shoulders. .. - light weight sets - aim to do 2-3 sets on your first exercise moving up in weight till you reach your actually working weight, if your working weight is 70% your 1rpm then aim for a warm up of 20-30% and then move up to 50% then hit that working weight for your required sets. .. @gaz675 .. #warmup #tips #moving #stretchs #dynamicstretching #workout #workouttips #gym #gymlife #fit #fitlife #fitness #instafit #instafitness #fitspo #bodybuilding #physqiue #gazbfit #pt #perth #personaltrainer #onlinecoach #onlinecoaching

(@gazbfit)

22 Days 3 Hours Ago

Deciding to start your weighloss jourmey can be both an exciting and daunting tasks, hopefully these tips below can help and kickstart your journey .. 1. Get yourself into a calorific deficit; to do this you need to know that your eating less food then your body needs so it needs to use it’s fat stores for energy. Remember energy balance 2. Settling yourself realistic goals; unfortunately there is no quick way to lose weight so aim for a 0.5-1kg drop a week. 3. Set yourself a realistic timeframe; stop jumping on the latest 4 week transformation programs, your not gonna turn into that beach babe in four weeks. Set a timeframe and add 2 or 3 weeks to it to allow for slip ups there going to happen your human after all 4. All or nothing approach; your not going to go from a pretty shit diet to a perfect one over night so don’t bother trying. Small changes add up to big changes and consistency is key. Look at it this way, if you eat a pretty high sugar breakfast and find yourself snacking pretty soon after try changing that up to a more fulfilling breakfast that will keep you full till your next meal.l every week look to improve on the previous week. 5. Eliminating food groups; moderation is key, everything you eat can be eaten as part of a well balanced diet, remember no one food makes you fat. If having a chocolate bar now stops you binging later in the week makes sense to eat the chocolate. 6. Failures; it’s going to happen everything you have ever done in life so far you have at least failed once at. Having a bad day and going above your calories is not a reason to give up. Pick yourself try figure out the reason why and work towards not letting it happening again 7. Support; get yourself a good support group/circle of friends who want to see you succeed. If you can even rope one in to join you on your journey all the better. Failing that trying joining a group class, everybody in there is in there for pretty much the same reason. This way you have your support and if you make a few friends along the way even better, you can bounce ideas off each other, pick each other up and even go for chats coffee and a stroll. .. #weightlossjourney #weightloss #fatloss

(@gazbfit)

23 Days 3 Hours Ago

Winners focus on winning, losers focus on winners! .. Which one are you?? .. Looking to get start your fitness journey, ready to set and smash some goals?? .. Get in touch today to stop wishing and start doing💪🏻 .. #wednesday #wednesdaymotivation #motivation #fitnessmotivation #humpday #getready #plans #training #workout #nutrition #precisionnutrition #pt #perth #onlinecoach #onlinecoaching #personaltrainer #gym #gymlife #fit #fitlife #fitness #instafit #instafitness #bodybuilding #weightlossjourney #physique #gazbfit

(@gazbfit)

26 Days 17 Hours Ago

Now I’ve covered the fundamentals let’s have a look at the so call science behind it all 🤬 .. 1. “It’s possible to lose weight while eating as much free foods as you want?”, “Yes”. If you have read point one, you clearly know now it’s not these “free foods” can add up pretty quickly putting you in a surplus and actually gaining weight. 2. Can eat what ever you want? “Yes” You’re classifying food as sins so clearly you can’t eat whatever you want and lose weight, just stop contradicting yourself🙄 3. “Do I hand to count calories?””No” well you’re measuring some foods(even tho they may be the wrong ones 🙈) so you’re pretty much doing something similar, tracking volumes of food that enter your mouth so again your pretty much going back on the fundamentals .. Ever wondered why you just don’t have consistency with slimming world and why this week you lost 3 pounds and next week you gained 8? pick any point above and that’s the reason. To lose weight unfortunately you need to know your in a calorific deficit and unfortunately that means tracking foods one way or another. It doesn’t mean eating any “free food you want” and “not counting calories”. Slimming world is a cult, your pretty much paying money for somebody to tell you you’re eating to much food but not actually give you any info on how to fix the issue or advice on what to do (other then have Have you tried eating less food)cause more then likely they don’t have a clue. .. #slimmingworld #slimmers #weightloss #diet #healthy #nutrition #healthylifetsyle #fit #fitness #fitlife #instafit #instafitness #gazbfit #pt #perth #personaltrainer #onlinecoach

(@gazbfit)

26 Days 20 Hours Ago

Slimming world 🙄 .. Slimming world has been a bit of a hot topic recently so I thought I’d do a little research to see if it actually deserves the criticism it’s been getting. .. Two Reasons why you would join slimming world l; 1. You don’t like consistent results 2. You just like wasting money. .. Slimming world seams to be built on these 3 fundamental principles; 1. Free Food 2. Measured extras 3. Sins. .. Now let’s look a little closer at the three. .. Free food - hate to break it to you but unfortunately there is no such thing as a free food every bit of food you eat and drink has calories and if you eat over your maintenance calories guess what, you put yourself into a surplus and you gain weight it’s that simple. To even suggest that you can eat as much pasta as you like and lose weight is the most idiotic thing I have ever read, there’s approx 500 cals per 100g of chicken and pasta, if your maintenance cals are 2000 a day that’s only 4 meals a day before you’re putting yourself into a surplus. Food doesn’t seem so free now does it? .. Measured extras - finally we are starting To measure some things but why do these foods need to be measured and others are free. Let’s look at one of their free foods vs a measure extra; - whole-wheat bread (100g) approx 250cals - Pasta (100g) 350 cals So that makes a more caloric dense food is free and you can eat as much as you want but you have a to measure bread, cause eating more calories is the perfect way to lose weight 🙄 .. Sins - now this annoys me, you already have bad relationship with food hence youre willing to throw money down the drain to lose weight so why are you trying to make yourself feel bad for having a food you enjoy?? “But sins aren’t sins there a reward for eating good all week” your not a dog so why are you rewarding yourself, the reward is losing weight and feeling good about yourself. There’s no such thing as a bad food only a bad diet, you can easily incorporate a few biscuits a week into your diet and still lose weight. .. Will look at the so called science in the next post 🙄 .. #slimmingworld #slimming #weightlossjourney #diet #loseweight #cult #fitness #fitlife #fit #gazbfit #pt

(@gazbfit)

28 Days 4 Hours Ago

No need to fear carbs 😁 .. #repost @precisionnutrition with @get_repost ・・・ ⚖ Here’s how 100 grams (about a cupped handful) of baked regular potatoes and sweet potatoes compare in terms of the carbohydrate types.⠀ -⠀ 🍠 As you can see, sweet potatoes are indeed sweeter:⠀ -⠀ 😲 They have 7 times the sugar content of regular potatoes. (However, if regular potatoes are stored in cold storage, over time their starch content slowly transforms into glucose and fructose.)⠀ -⠀ 👩🏼🔬 Most tubers contain some resistant starch — complex starch molecules that we can’t digest, which are then broken down by our gut bacteria in our large intestine.⠀ -⠀ 🥔 Compared to sweet potatoes, regular potatoes have more resistant starch.⠀ -⠀ 👨🏻🔬 Potatoes also have a type of resistant starch known as retrograde starch: When you cook and then cool potatoes, the starch molecules shuffle themselves around into a different structure.⠀ -⠀ 🤓 (You might have noticed the same type of phenomenon if you’ve ever cooked a batch of oatmeal, refrigerated it, and noticed a jelly-like texture after it was chilled.)⠀ -⠀⠀ ⚪️ To digest both potatoes and sweet potatoes, we have to break down and release the starch stored inside their cells.⠀ -⠀ ⏳ Because some of that starch is resistant starch, this breakdown takes time and effort, so although both potatoes and sweet potatoes are high in carbs, they don’t act the same way in our body as high-carb processed foods.⠀ -⠀ 🔑 The science aside, the key takeaway is this: Get beyond “good foods” and “bad foods”.⠀ -⠀ 🔥 Instead, ask: Does this food ADD VALUE to my body? Does it n o u r i s h me and b e n e f i t me? Both potatoes and sweet potatoes can be a valuable part of your healthy diet. .. #carbs #carbsarelife #food #foodtips #foodinfo #saynotoketo #nutrition #precisionnutrition #lean #weightloss #fatloss #fit #fitlife #fitness #instafit #instafitness #gym #gymlife #gazbfit #pn1 #pt #perth #personaltrainer #onlinecoach #onlinecoaching

(@gazbfit)

2018-08-21 13:43:42

Happy hump day! .. Hump day tip 💪🏻💪🏻 .. Swap your light high rep glute kick backs for some smith machine hip thrust. Your booty will thank you. .. Using the smith machine allows you to go heavy and really focus on that squeeze at the top and let you stop worrying about balancing a barbell. .. This exercise is not only chicks bringing your glute strength up will also help with any lower back pain will improve some of your core lifts like your squat and deadlift. .. #humpday #pumpday #booty🍑 #bootybuilding #glutes #glutesworkout #workout #tip #workouttips #heavy #heavylifting #hipthrust #focus #squeeze #gym #gymlife #fit #fitness #fitlife #instafit #instafitness #bodybuilding #physique #gazbfit #pt #personaltrainer #onlinecoach

(@gaz675)

2018-08-20 00:37:38

Making your weakness your strength! .. Upper chest finally catching up! .. 5x5 - 100kg .. Small things like sticking to compound movements and adding extra sets to them movements can really make a difference (2 extra sets should cover it) and as always be patient it’s not going to happen over night! .. #internationalchestday #chestday #chest #pecs #upperchest #chestpump #pump #lagging #workout #workouttips #gym #gymlife #fit #fitness #instafit #instafitness #bodybuilding #physique #pt #personaltrainer #onlinecoach #gazbfit

(@gazbfit)

2018-08-19 23:02:32

Weight loss 101. .. Looking to lose weight and not sure how to start have a look at some do’s and dont’s that I find helpful when it comes to weight loss; 1. Counting calories/macros; there are a number of ways/calculators on the internet to find out what your daily maintenance calories should be, although these calculators do have a margin of error in them (because not everybody is the same), for me they are the best place to start. When you find out you maintenance cals look to decrease that by 5-10% and guess what?? You put yourself in calorific deficit and you lose weight, pretty simple way. Now I know what you’re thinking sounds like it could be a lot of hassle and annoying but what’s more important losing weight and being comfortable/happy with yourself or being annoyed be actually tracking what your putting into your mouth?? 2. Food diary; counting and tracking not your thing cool, let’s try this out. Take your weight on Monday now get a little notepad and for the whole week track everything that you eat/drink. Now the following Monday take your weight again, compare them! If you have gained weight no stress just look at what you have eaten and look to make some changes by decreasing some food volume. Ended up losing weight awesome now you know you’re in a calorific deficit, if you have lost more then 1kg, id tend to increase my food volume a touch next week. Look to lose .5kg-1kg a week. 3. Food cues; Now this becomes a little more tricker but those how can happily listen to their body have had great success with it. First take your time eating, when you have actually mastered this eat to you’re 80% full or satisfied, this is where eating slowly needs to happen because it takes time for your body to signal to your brain it’s satisfied so wolfing down a big meal in 5mins will leave you still a little big hungry but 20mims later there’s a good chance you’re going to end up feeling pretty full and quite possibly sick. .. Continued in comments .. #weightlossjourney #weightloss #weightlossmotivation #fatloss #tips #diet #nutrition #fitlife #fitness #instafit #instafitness #gazbfit #pt #personaltrainer #perth #onlinecoaching

(@gazbfit)

2018-08-19 17:06:42

New week, new goals💪🏻 .. It’s your call you can sit and complain it’s Monday or get up and chase them goals! .. #monday #mondaymotivation #motivation #fitnessmotivation #newweek #newgoals #goals #progress #freshstart #gym #gymlife #fit #fitness #instafit #instafitness #fitlife #gazbfit #pt #personaltrainer #onlinecoach #perth #workout #plans #nutrition #precisionnutrition #pn1 ..

(@gazbfit)

2018-08-17 17:46:22

May your weekend be full of gainz and sick pumps. 💪🏻 .. Favourite day of the week, Pull Day! Back, traps, biceps and rear delts .. For more info on training and nutrition plans along with personal training availability, flick me a quick message 😁 .. Happy Saturday 😁 .. #saturday #saturdayvibes #happysaturday #weekend #weekendmotivation #motivation #training #nutrition #back #bicep #traps #delts #workout #gym #gymlife #fit #fitness #fitlife #instafit #instafitness #gazbfit #pt #personaltrainer #onlinecoach #trainingplans #nutritionplans #pn1 #precisionnutrition

(@gazbfit)

2018-08-16 17:10:42

Alcohol and weight loss, can you have both? .. Firstly let’s look at alcohol, alcohol has 9 calories per gram which makes it one of the most dense “macros” that’s without taking into account the carb content of most your favourite drinks. Unfortunately alcohol is also basically a poison to the body, which basically means your body pretty much stops all functions and focuses on eliminating it from the body before it looks to your carbs and fats for energy, so see that kebab you had after your night, theres a high chance of that being stored as fat until your body finishes breaking down alcohol. .. Now im not saying stop having a social cause believe it will make the process a lot more difficult and miserable, your mental health is just as important as your physical and they pretty much go hand in hand. .. Moderation and a few smart choices can help a lot along the way. .. Here’s a few handy tips I use that have helped me and that I encourage my clients to use. .. 1) Moderation - Moderation is key, if your goal is weightloss and your going on the piss once or twice a week then your pretty much wasting your time, all you will achieve is wasting money on a pt/coach. Change your habits to once every 2/3weeks believe me your belly and bank account will thank you. 2) Swaps - Swap out that full carb beer for a low carb/no carb beer, believe me there’s fuck all taste difference and both will get you equally pissed. Fan of spirits cool swap your coke for a Coke Zero, taste pretty much the same only real difference is one is gonna save you a lot more carbs then the other. 3) Water - I know nobody wants to be that guy who has a glass of water with every drink so don’t be, in a round with 3 of 4 guys cool grab a sneaky glass everytime it’s your round, hydration is the key in the fight against alcohol breakdown. 4) Training - get that training session in before you head out, not only will it make you feel better but you’ll end up with a sneaky pump and look better too 😁 5) Macros - depending on your coach you may have set daily macros or you may have training/ non training ones. If you have a split macro switch it up to your non training day this will give Finished in coms

(@gazbfit)

2018-08-15 21:27:36

Awesome post on what flexible dieting actually is! .. @skiman.factual.fitness .. A lot of people misunderstand the term flexible dieting or #iifym. Just cause it’s flexible doesn’t mean that you can pretty much shovel anything into your mouth. .. You should still be getting the majority of your macros from whole food sources as you will also be getting all the micronutrients benefits. The aim of a flexible diet is you can add in little treats and still keep on track and prevent that blow out binge that happens when you start restricting foods. .. Personally I stick to a 80/20 approach when it comes to this and I get my clients to try do the same.(ratio will split depending on how lean you want to become but for general weightless 80/20 works well I find). .. Happy Hump Day 😁 .. #flexibledieting #flexiblediet #diet #weightloss #iifym #myfitnesspal #macros #micros #treats #80/20 #split #gym #gymlife #fitness #fitlife #instafit #instafitness #gazbfit #pt #personaltrainer #onlinecoach