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GazBfit
(@gazbfit)

12 Hours Ago

So you have done a 6 week challenge dropped a ton of weight and now you find yourself a couple weeks later with the weight back on (or even a little more) and are wondering what the hell happened, your not eating anymore then you used to but you just seem to be pulling on the pounds. What has basically happen is a process called metabolic adaption. Now you’re asking what’s that!? Well it’s pretty simple what metabolic adaptation is, is when your body reduces its energy expenditure to adapt to the new cals your body is intaking. Generally with these kinda challenges they dropped your cals very low, don’t be surprised if there down as low as your BMR. Now that you have put yourself into an aggressive deficit, your body to deal with this begins to become more efficient at the process of keeping you alive, you’ll notice things like you’ll come more lethargic, feel colder etc. Theres are all things your body will do to survive. Due to this adaption what was an aggressive calorific deficit now becomes a small one. Once you finish your 6/12 week challenge and return to eating normally you have now put yourself into a massive calorie surplus until your metabolism “repairs” and returns to what it was. Let’s look at a example, Before your challenge, you BMR was 1600 and your maintenance cals to maintain your current weight were 2000 cals. Now your bmr has dropped to cope with the dramatic drop in cals it is now sitting at lets say 1000 cals, your maintenance cals of 2000 cals (which was used to maintain) has now become a surplus of 400 per day. Which it turn has lead to you gaining that extra weight. These types of challenges are all about the photos and nothing to do with keeping clients healthy. Once you finish your challenge you are generally left with zero support and you’ll find yourself back at another transformation in know time. Be wise get a coach or pt who’s not just in it for the transformation picture. #metabolism #metabolicadaption #weightloss #fatloss #weightlossjourney #health #12weekchallenge #6weekchallenge #diet #dieting #gym #fitness #instafit #instafitness #fitfam #irishfitfam #perthfitfam #pt #personaltrainer #onlinecoach #gazbfit

GazBfit
(@gazbfit)

2 Days 6 Hours Ago

Just about ready to get these sent out 😆😆😆 _ Macros Made Easy, first eBook of hopefully many. This book will cover things like; 1. What macros and calories are. 2. The relationship between them both. 3. What each Macro is predominantly used for. 4. How to get started using MyFitnessPal the most popular app for tracking. 5. How to actually track each food 6. A full list of your most popular foods so you can get a full breakdown of the macronutrient breakdown of it individual food. 7. A brief intro to flexible dieting and what it is. _ So if your new to fitness, tracking or just want to understand the basic a bit more, this book is definitely for you. _ Send me a DM if you are interested in a free copy! Know a friend who who may been keen get tagging! _ Credit to my unbelievable sister @deniseburtenshaw for the artwork 👌🏻 _ #macro #macros #macronutrients #macrotracking #tracking #countingcals #calories #diet #flexibledieting #weightloss #fatloss #iifym #myfitnesspal #health #healthylifestyle #nutrition #food #fitness #instafit #instafitness #fitfam #irishfitfam #perthfitfam #gazbfit #coaching #onlinecoaching

Gary Burtenshaw
(@gaz675)

2 Days 6 Hours Ago

Just about ready to get these sent out 😆😆😆 _ Macros Made Easy, first eBook of hopefully many. This book will cover things like; 1. What macros and calories are. 2. The relationship between them both. 3. What each Macro is predominantly used for. 4. How to get started using MyFitnessPal the most popular app for tracking. 5. How to actually track each food 6. A full list of your most popular foods so you can get a full breakdown of the macronutrient breakdown of it individual food. 7. A brief intro to flexible dieting and what it is. _ So if your new to fitness, tracking or just want to understand the basic a bit more, this book is definitely for you. _ Send me a DM if you are interested in a free copy! Know a friend who who may been keen get tagging! _ Credit to my unbelievable sister @deniseburtenshaw for the artwork 👌🏻 _ #macro #macros #macronutrients #macrotracking #tracking #countingcals #calories #diet #flexibledieting #weightloss #fatloss #iifym #myfitnesspal #health #healthylifestyle #nutrition #food #fitness #instafit #instafitness #fitfam #irishfitfam #perthfitfam #gazbfit #coaching #onlinecoaching

GazBfit
(@gazbfit)

2018-12-14 06:11:15

Get your NEAT up! _ If you’re like most normal people the gym will be more then likely put on the back burner till after the festive period. _ Just because this is the case doesn’t mean there isn’t other ways to increase your energy expenditure. Remember calories in vs cals out determines weight gain or loss. _ Increasing your NEAT (Non-exercise activity thermogenesis) basically exercise you didn’t plan is a great way to increase your energy expenditure. _ Look to do the simply things like instead of being swallowed by the couch after a big meal get a small walk in, if you have a dog bring him out (more then likely he’s being eating leftovers so could do with a extra walk) not only will this increase your energy expenditure it will also aid with digestion. If you’re going to sales over the break, walk there or if that’s not a option park as far around from the shopping centre as you can. _ Losing weight is a hard enough challenge without adding more weight to the equation, simple small things like the above can make that daunting task a little bit easier come January. _ Looking to kick start your journey in Jan, message me for more info on plans available. _ @gaz675 _ #neat #neatup247 #exercise #cardio #walk #liss #fatloss #weightloss #fatloss #diet #dieting #flexibledieting #iifym #christmass #goals #fitness #instafit #instafitness #fitfam #irishfitfam #perthfitfam #gazbfit #pt #personaltrainer #onlinecoaching #onlinecoach

GazBfit
(@gazbfit)

2018-12-02 01:24:27

Static Stretching. _ Static stretching means a stretch is held in a challenging but comfortable position for a period of time, usually somewhere between 10 to 30 seconds. _ Pro’s of static stretching include; ✅ Slows heart rate after workout. ✅ Loosens Muscles. ✅ Targets one muscle group at a time. ✅ Maximise Flexibility. ✅ Helps maintain muscle lengths. _ Negatives of static stretching include; ❌ Decreases Strength in the muscle for up to one hour. ❌ Can only stretch one muscle at a time. _ It’s best to use this type of stretching after you have completed your workout. _ #stretch #stretching #warmup #cooldown #static #dynamic #muscle #flexibility #workout #exercise #gym #fitness #healthybody #instafit #instafitness #fitfam #irishfitfam #gazbfit #pt #personaltrainer #onlinecoach #onlinecoaching

GazBfit
(@gazbfit)

2018-12-01 02:17:07

So does sugar actually ruin your dieting progress 🤔 _ #repost @bdccarpenter with @get_repost ・・・ People often misconstrue my posts to think I am pro sugar and pro junk food. I am not. In fact, I am far from it. I am pro making your diet as easy to adhere to as possible and pro avoiding unnecessary food paranoia. If your diet has appropriate calorie control, sugar isn't something that needs to be strictly avoided so if those occasional little treats keep you happy and on plan, crack on. You don't need to avoid sugar like the plague to lose weight. In fact, making your diet unnecessarily restrictive may just decrease the chances of you adhering to it in the long term. Focus on being consistently good, not occasionally perfect. #sugar #weightloss #fatloss #carbs #calories #cico #iifym #flexibledieting #macros #tracking #healthy #balance #fitness #instafit #instafitness #fitfam #irishfitfam #perthfitfam #gazbfit #pt #personaltrainer #onlinecoach

GazBfit
(@gazbfit)

2018-11-29 01:19:42

Dynamic Stretching 💪🏻 _ Dynamic stretching is a form of active movement that isn't about holding a stretch but rather taking your body through ranges of motion that will better prepare you for your workout or sporting activity. _ Pros of Dynamic Stretching. ✅ Loosen Muscles. ✅ Targets several muscles groups at once. ✅ Increases heart rate before exercise. ✅ Increase muscular flexibility ✅ Increase core temp. _ Negatives of Dynamic Stretching. ❌ Only should be used as a warm up. ❌ Not helpful on already injured muscles. Best time to incorporate dynamic stretching would be before your work out commences. This will ensure muscles are warm and blood is circulating. _ @gaz675 _ #muscle #stretch #stretching #dynamic #dynamicstretching #gym #exercise #workout #fitness #instafit #instafitness #fitfam #irishfitfam #perthfitfam #gazbfit #pt #personaltrainer #onlinecoach #onlinecoaching

Gary Burtenshaw
(@gaz675)

2018-11-22 16:38:18

Black Friday 😝😝😝😝 _ 20% off all 8 and 12 week plans 💪🏻 _ If your looking to get involved drop me a mail or DM _ All programs can be commenced at anytime. _ ✅ Fully personalised training and nutrition plans to fit your training experience and lifestyle. ✅ Flexible dieting approach, which means no more only chicken and broccoli for 12 weeks, clients will be taught how to substitute food they want to eat and still get the results they want. ✅ Home and Gym based programs available. ✅ Full information pack on what to do when eating eat out, over indulging and extra little tips while be provided. ✅ 24/7 support. ✅ Weekly check in’s to keep you on track and accountable. ✅ Updates when necessary to stop you hitting them pesky plateaus. _ 100% commitment to the program is require, half ass efforts get you have ass results. _ #blackfriday #sale #sales #blackfridaysale #fitness #instafit #instafitness #fitfam #perthfitfam #irishfitfam #fitspo #gym #gymlife #training #exercise #nutrition #iifym #flexibledieting #health #healthylifestyle #weightloss #fatloss #strenght #gains #gazbfit #onlinecoaching #pt #personaltrainer #onlinecoach

GazBfit
(@gazbfit)

2018-11-22 16:31:45

Black Friday 😝😝😝😝 _ 20% off all 8 and 12 week plans 💪🏻 _ If your looking to get involved drop me a mail or DM _ All programs can be commenced at anytime. _ ✅ Fully personalised training and nutrition plans to fit your training experience and lifestyle. ✅ Flexible dieting approach, which means no more only chicken and broccoli for 12 weeks, clients will be taught how to substitute food they want to eat and still get the results they want. ✅ Home and Gym based programs available. ✅ Full information pack on what to do when eating eat out, over indulging and extra little tips while be provided. ✅ 24/7 support. ✅ Weekly check in’s to keep you on track and accountable. ✅ Updates when necessary to stop you hitting them pesky plateaus. _ 100% commitment to the program is require, half ass efforts get you have ass results. _ #blackfriday #sale #sales #blackfridaysale #fitness #instafit #instafitness #fitfam #perthfitfam #irishfitfam #fitspo #gym #gymlife #training #exercise #nutrition #iifym #flexibledieting #health #healthylifestyle #weightloss #fatloss #strenght #gains #gazbfit #onlinecoaching #pt #personaltrainer #onlinecoach

Gary Burtenshaw
(@gaz675)

2018-11-08 18:15:33

Should keep me occupied for the next few hours. _ Then it beach clubs and strawberry daiquiris 🏖🍹 _ #bali #balibound #seminyak #beachclubs #cocktails #weekendaway #weekendvibes #weekend #friyay #friday #happyfriday #work #workhardplayhard #travel #instravel #travelgram #gazbfit #pt #personaltrainer #onlinecoach #onlinecoaching

GazBfit
(@gazbfit)

2018-11-06 03:58:57

6 of the most common myths in fitness. _ Eating carbs makes you fat, nope afraid not putting yourself in a calorific surplus makes you fat. _ Weightlifting will make you bulky, afraid not to become bulky you gotta put yourself in a surplus. Weightlifting will perverse lean muscle mass while dieting giving you a better overall look. _ You need tons of cardio to get toned, again although cardio helps lose body fat, resistance training has been proven burn fat for up to 24hrs after your session. _ You must eat clean foods. IIFYM & flexible dieting have become extremely popular in recent times, these methods allow you to add in treats to your diet which has been shown to reduce all out binges. As long as you remain in a deficit you will lose weight. _ Similar to the above little treats can be added to your dieting making it more sustainable. _ You can spot reduce fat, unfortunately you have zero control over the areas you burn fat from, so stop wasting time with you Ab crunches because unless your pretty low body fat you will not see your abs. _ @gaz675 _ #fitness #myths #lies #common #weightloss #fatloss #diet #flexibledieting #iifym #macros #tracking #calories #health #healthylifestyle #fitfam #irishfitfam #perthfitfam #instafit #instafitness #gazbfit #pt #personaltrainer #onlinecoach #onlinecoaching

GazBfit
(@gazbfit)

2018-11-04 22:04:14

So what is LISS training? _ LISS stands for low intensity steady state testing. _ So what exactly is this? Well LISS training would consist of any form of cardio done for 30-45mins keeping your heart rate around 60% it’s max. _ An example of this would be walking on a incline treadmill _ Benefits of LISS _ ✅ Studies have shown it’s uses greater calories from fat instead of glycogen. ✅ Provides active recovery from resistance sessions. ✅ Less taxing on CNS and muscular systems. ✅ Easier on the joints, ligaments and tendons. ✅ Easier to prescribe to sedentary and overweight clients. _ Negatives of LISS training. _ ❌ Session are generally frequent, long and tiresome. ❌ Few calories are used after session. ❌ Body adapts quickly to LISS training _ So there you have it, the two main forms of cardio to include in your program. _ @gaz675 _ #cardio #liss #lisscardio #pros #cons #exercise #workout #program #gym #health #healthylifestyle #fit #fitness #instafit #instafitness #fitlife #fitfam #perthfitfam #irishfitfam #gazbfit #pt #personaltrainer #onlinecoaching #onlinecoach

GazBfit
(@gazbfit)

2018-11-03 21:53:04

The pyramid of fat loss! _ 1. Create a calorific deficit, you will not lose any weight unless you are in a deficit. If you were to lose body fat while you were in a surplus you would be breaking the laws of thermodynamics. It’s that simple. 2. Calculate your macros, now for general weight loss your macros are not really that important(just follow rule one) but for body composition they start to play a part. Look to keep your protein fairly high, this will aid in keeping muscle mass. Protein also increase satiety and will keep you feeling fuller for longer. 3. Next is manipulate your training, focus on large multi-joint exercises and compound movements. No point wasting 10mims doing tricep extensions when you could be doing a bench press which is working your chest, shoulders and triceps. Also try reduce your rest times this will up intensity. Remember train smarter not harder. 4. Supplementation, remember they are supplements and should be used to supplement what your are not getting from your whole foods. They aren’t magic pills or powder, you still got to put in the work. Adding caffeine as a pre work out while give you that little kick to go get shit done. _ @gaz675 _ #pyramidoffatloss #fatloss #weightloss #caloriedeficit #macros #tracking #training #exercise #workout #supplements #diet #flexibledieting #iifym #balance #health #healthy #healthylifestyle #fit #fitness #fitlifestyle #instafit #instafitness #fitfam #irishfitfam #perthfitfam #gazbfit #pt #personaltrainer #onlinecoach #onlinecoaching

GazBfit
(@gazbfit)

2018-11-03 05:02:22

So what exactly is HIIT Training?? _ HIIT stands for high intensity interval training which generally consists of a period of work followed by a period of rest. _ An example of a HIIT exercise would be 20 second of sprinting followed by a 40 second rest period. _ HIIT workouts should not go on for longer then 30mins, with 20 mins being the average session. _ Benefits of this style of training _ ✅ Quick workouts do not require much time. ✅ Burns a significant amount of calories in a short period. ✅ Burns a large number of calories for up to 24hrs post workout (EPOC Effect). ✅ Studies have shown it can preserve lean muscle mass. ✅ Promotes both aerobic and anaerobic work capacity. _ Negatives to this style of training. _ ❌ Workouts can be physically and psychological demanding. ❌ Can be quite taxing on the CNS and muscular system. ❌ Greater risk of injury as you are pushing at max capacity. ❌ Greater impact on recovery and should not be competed more then 3 times per week. ❌ Not suitable for all population especially overweight clients as it adds more stress on the respiratory system. _ So know you know a little more about HIIT training, next we will look at LISS _ @gaz675 _ _ #cardio #hiit #highintensityintervaltraining #pros #cons #exercise #workout #weightloss #fatloss #gym #fit #fitness #fitlifestyle #instafit #instafitness #fitfam #irishfitfam #perthfitfam #health #healthbenefits #gazbfit #pt #personaltrainer #onlinecoach #onlinecoaching

GazBfit
(@gazbfit)

2018-11-02 15:37:02

We we think cause obesity vs what actually cause it. _ Let’s start with one simple fact, there is no certain macro or food type that will lead you to gain fat. _ What actually causes you to gain fat is a combination of any macro or food group that cause you to go into a calorific surplus. That includes all the so called “healthy foods” _ Lets put if it this way, if your maintenance calories( that’s the calories you need to eat everyday to a maintain your current weight) were 2000 cals for the day and you were to eat 2500 cals worth of chicken and greens all day you would indeed gain weight. _ Carbs do not make you fat _ Fat does not make you fat _ Protein does not make you fat _ So go have that snickers or slice of toast. Remain in a calorie deficit and you will lose weight. _ @gaz675 _ #obesity #weightloss #fatloss #balance #calories #macros #caloriedeficit #maintain #health #healhty #healthylifestyle #fit #fitlife #fitness #instafit #instafitness #fitfam #irishfitfam #perthfitfam #gazbfit #pt #personaltrainer #onlinecoach #onlinecoaching #nutrition #clients

GazBfit
(@gazbfit)

2018-11-02 06:02:00

Short on time or looking to add more volume into your work out without making you workouts that much longer. Then look no further then supersets. _ So what exactly are supersets? . Basically a super set is completing two exercises back to back with minimal rest periods in between. _ The idea behind supper setting is while your working one muscle group the other is resting, it’s best to work opposite muscle groups. _ For example if you pick two exercises i.e bench press and bent over row, while your completing the bench press none of your back muscles should be working giving them time to rest since one exercise is a push and one is a pull. _ Some benefits of super sets; _ ✅ Can’t deduce the amount of time you spend in the gym, without reducing the overall volume. ✅ increases your energy expenditure, shorter rest periods equals more work. ✅ increasing volume in your workouts can lead to an increase in growth. _ @gaz675 _ #supersets #superset #benefits #timesaver #muscle #gains #volume #exercise #workout #gym #musclegrowth #muscle #fit #fitness #instafit #instafitness#fitfam #perthfitfam #irishfitfam #gazbfit #pt #personaltrainer #onlinecoach #onlinecoaching

GazBfit
(@gazbfit)

2018-11-01 15:46:56

Pretty much similar to hand placement on pull up variations, where you place your foot of the platform of a leg Press machine will determine which muscle group is been focused on. _ Low/feet together stance will put more of a focus on working your quad muscles. _ Having a wide/high stance will put more of a focus on working your hamstring/glute muscles. _ Both stances will work both front and back of your legs to some degree but where you pace your foot will determine the main focus. _ @gaz675 _ #legs #legday #legpress #quads #hamstrings #glutes #muscle #gains #exercise #workout #variations #gym #gymlife #fit #fitlife #fitlifestyle #fitness #instafit #instafitness #fitfam #perthfitfam #irishfitfam #gazbfit #pt #personaltrainer #onlinecoach #onlinecoaching

GazBfit
(@gazbfit)

2018-11-01 05:38:32

Pulls Up - How to do them correctly. - One of the most effective exercises to increase back size and width. Although there are different types you can do, how you execute the movement is pretty much the same. - 1. Start with with grip placement, can be either palms facing towards you or palms facing away. Hand placement will change the muscle focus. - 2. Once you have your hand placement, raise your body a couple of inches, this will be your starting and finishing point. - 3. Before you begin lock your scapula in place, this can be done by rolling your shoulders back until they are in there most natural position. (This should be done when performing all back exercises) - 4. Lift yourself until your eye level is roughly in line with the bar, there is no need to try lift your head above the bar. - 5. Slowly lower yourself back to your starting point always keeping tension on your back muscle. - ❌ Things not do ❌ - 1. Use momentum to get your body up, if you want to swing out of the bar go join CrossFit, this is a back exercise not a full body movement. - 2. Let your body hang from bar, this will make it harder to lock your scapula and throw your form off. - 3. Try to push yourself above the bar, there is no added benefit and you’re more then likely going to use your body for momentum to push yourself that little bit higher. _ @gaz675 _ #workout #exercise #workouttip #back #backworkout #lat #pullup #pullups #form #correctform #howto #gym #gymlife #fitness #fitlife #fitfam #perthfitfam #irishfitfam #instafit #instafitness #bodybuilding #physique #pt #personaltrainer #onlinecoaching #onlinecoach #gazbfit

GazBfit
(@gazbfit)

2018-10-31 14:25:05

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 #health #healthy #healthylifestyle #weightlossmotivation #fit #fitlife #fitlifestyle #instafit #fitfam #perthfitfam #irishfitfam #instafitness #gazbfit #pt #personaltrainer #perth #onlinecoach #onlinecoaching

GazBfit
(@gazbfit)

2018-10-31 03:59:20

Fasted Cardio? Is it really worth it _ If you believe in science backed research then unfortunately not, there is zero evidence to prove it is any more or less effective for fat loss then feed steady state cardio. _ Let’s look at the theory, you go to sleep your body uses up all its carb stores and you wake up hungry ready to loss fat. Sound about right? _ Science - your body holds two days worth of carb stores and it takes the average body 2-3 days to go into ketosis (this is where your body switches for carbs as it main source of energy to fat cells)There fore unfortunately as much as you would love to think your burning fat cells bright and early unfortunately you are still tapping into you carb stores. _ If you look at the below, average daily cals minus calories burned from cardio at different times, you can pretty much see it at the end of the day it all equals the same amount. .. Morning - 2500kcals - 500kcals = 2000kcals _ Afternoon - 2500kcals - 500kcals = 2000kcals _ Evening - 2500kcals - 500kcals = 2000kcals _ It’s pretty simple if you prefer to do your cardio in the morning awesome do it then, but don’t drag yourself out of bed at stupid o clock thinking you’ll burn more calories. If you gotta do it, do it when it suits you, that way you have more of a chance of sticking to it and keeping it consistent. _ #cardio #fastedcardio #feedcardio #myth #mythbusted #science #research #exercise #workout #health #healthy #healthylifestyle #fitness #fitlife #instafitness #instafit #fitfam #perthfitfam #irishfitfam #gymlife #gym #gazbfit #personaltrainer #pt #onlinecoach #onlinecoaching

GazBfit
(@gazbfit)

2018-10-30 15:54:32

So what exactly happens when you lift weights and exercise at the gym? _ It’s actually pretty simple, when we work out we cause are muscle fibres to breakdown. _ After this process has completed we start to begin to repair these fibres and this is where they begin to grow (hypertrophy). _ Hypertrophy generally occurs over a 24-48hr period, this is also why it is not really recommended you train the same muscle group back to back. This will give the muscle group sufficient time to recovery and come back stronger for your next session. _ This is also where rest because vital in your training plan because without it we may fail to recovery for each session which in turn could lead us to burnout. _ @gaz675 _ #muscle #gains #gainz #musclegrowth #bigger #strong #stronger #gym #gymlife #exercise #workout #fitness #fitlife #instafitness #instafit #fitfam #perthfitfam #irishfitfam #gazbfit #pt #personaltrainer #onlinecoach #onlinecoaching

GazBfit
(@gazbfit)

2018-10-30 04:32:19

So what is energy balance?? _ It’s pretty simple, our bodies need energy to function and we get this energy for the different foods we eat which are broken down and used for energy or stored to be used at a later date. _ So how does this energy balance effect our bodies? _ Energy in vs energy out. _ Weight gain increase your energy in i.e consume more food, then your body can burn. _ Weight loss consume less food so your body needs to tap into energy stores. _ It’s that simple _ #weightloss #weightgain #energybalance #caloriesin #caloriesout #caloriecounting #tracking #health #healthylifestyle #simple #diet #flexible #flexibledieting #iifym #fitlife #fitness #fitfam #irishfitfam #perthfitfam #instafit #instafitness #gym #gymlife #gazbfit #pt #personaltrainer #onlinecoach

GazBfit
(@gazbfit)

2018-10-28 23:15:50

So what is the 80/20 diet? _ The 80/20 for healthy eating is one of the easiest ways to reach and maintain a lean body. The simple diet requires that you eat a clean diet 80% of the time(by clean I mean micronutrient packed whole foods)and then allow for a few more treats 20% of the time. The plan allows you to enjoy indulgences on regular basis without feeling the kind of guilt that people often feel when they “cheat” on a strict food plan.  For many people, this is the most balanced approach to a healthy diet and a healthy lifestyle. This plan also helps with those people who have a tendency to binge on certain foods once they have been restricted for so long. _ Personally I found this idea works wonders and has also vastly improved my relationship with food. _ So if you were one of the many people out there who would clean eat all week and blow it at the weekend, why not give this approach a go. _ @gaz675 _ #diet #flexiblediet #flexibledieting #myfitnesspal #iifym #macros #tracking #calorie #caloriecounting #caloriedeficit #weightloss #fatloss #nutrition #balance #healthy #healthylifestyle #food #fit #fitlife #fitfam #perthfitfam #irishfitfam #fitness #gazbfit #pt #perth #personaltrainer #onlinecoach #onlinecoaching

GazBfit
(@gazbfit)

2018-10-28 15:28:40

What people generally a week vs what people should actually be doing a week _ Remember the weekend is still 42% of your week, so you can expect to eat like shit for nearly half the week and still get results. _ Small treats can be easily added throughout the week making your diet a lot more flexible and easier to sustain. _ Try the 80/20 approach on a weekly basis, 80% of your food coming for macro and micronutrient packed sources with the other 20% coming from little treats. _ @gaz675 _ #flexiblediet #flexibledieting #diet #macros #calories #tracking #countingcalories #iifym #weightloss #weightlosstransformation #fatloss #health #healthylifestyle #healthylife #fit #fitlife #fitlifestyle #fitness #instafit #instafitness #food #nutrition #fitfam #irishfitfam #perthfitfam #gazbfit #pt #personaltrainer #onlinecoach #onlinecoaching

GazBfit
(@gazbfit)

2018-10-28 04:13:48

Looking to kickstart your fitness journey?? _ Looking to shed them few extra pounds and get ready for summer?? _ Sounds like you click on the link below for more information on my 8 week challenge! _ https://goo.gl/forms/R9WmooQOzbBKpzwD3 _ #8weekchallenge #summer #summerbody #christmas #workout #exercise #weightloss #weightlossjourney #fatloss #transformation #shredz #beachbody #diet #flexibledieting #iifym #gazbfit #pt #personaltrainer #onlinecoach #onlinecoaching #nutrition #fitness #fitnesschallenge #healthy #healthylifestyle #fitness #instafit #instafitness #fitfam #perthfitfam #irishfitfam

GazBfit
(@gazbfit)

2018-10-27 16:27:53

So it’s just one snack?? As you can see that ‘just one snack’ in work can lead to quite a big calorie influx by the end of the month. _ Now there’s nothing with having that one snack as long as it’s tracked, that way you will keep on top of your energy balance and keep yourself in a calorific deficit and continue to lose weight. _ That one snack could be the reason why your not seeing anymore progress, can you really expect to eat a extra 10 cheeseburgers a month and still hit your goals? _ @gaz675 _ #healthy #healthylifestyle #food #snack #balance #weightloss #fatloss #diet #flexibledieting #flexiblediet #iifym #macro #macrocounting #macrotracking #fit #fitlife #fitlifestyle #fitness #instafit #instafitness #gazbfit #pt #personaltrainer #onlinecoaching #onlinecoach #nutrition #perth #workout #plans

GazBfit
(@gazbfit)

2018-10-27 01:48:15

Looking to kickstart your fitness journey?? _ Looking to shed them few extra pounds and get ready for summer?? _ Sounds like you click on the link below for more information on my 8 week challenge! _ https://goo.gl/forms/R9WmooQOzbBKpzwD3 _ #8weekchallenge #summer #summerbody #christmas #workout #exercise #weightloss #weightlossjourney #fatloss #transformation #shredz #beachbody #diet #flexibledieting #iifym #gazbfit #pt #personaltrainer #onlinecoach #onlinecoaching #nutrition #fitness #fitnesschallenge #healthy #healthylifestyle #fitness #instafit #instafitness

GazBfit
(@gazbfit)

2018-10-26 16:45:53

It’s the weekend and more then likely that means out with friends for a few drinks, handy little calorie savers!!! _ Still time to sign up for my 8 week Xmas challenge, link in bio 💪🏻 _ #weekend #saturday #drinks #weekendwarrior #calories #alcohol #caloriesaver #weightloss #weightlossjourney #fatloss #diet #flexiblediet #flexibledieting #iifym #health #healthy #healthylifestyle #fit #fitness #fitlife #fitlifestyle #instafit #instafitness #gazbfit #pt #personaltrainer #onlinecoach #onlinecoaching #nutrition

GazBfit
(@gazbfit)

2018-10-26 05:44:59

Looking to kickstart your fitness journey?? _ Looking to shed them few extra pounds and get ready for summer?? _ Sounds like you click on the link below for more information on my 8 week challenge! _ https://goo.gl/forms/R9WmooQOzbBKpzwD3 _ #8weekchallenge #summer #summerbody #christmas #workout #exercise #weightloss #weightlossjourney #fatloss #transformation #shredz #beachbody #diet #flexibledieting #iifym #gazbfit #pt #personaltrainer #onlinecoach #onlinecoaching #nutrition

GazBfit
(@gazbfit)

2018-10-25 16:21:38

So what you prefer?? _ As you can see from the above info both have the positive and negatives and there is simple not one that is better then the other. Just boils down to personal preference! _ Happy Friday _ @gaz675 _ #workout #morningworkout #eveningworkout #exercise #gym #weightlifting #weighttraining #gymlife #health #healthy #healthylife #healthylifestyle #fit #fitlife #fitlifestyle #fitness #instafit #instafitness #gazbfit #pt #personaltrainer #onlinecoach #onlinecoaching ⠀⠀⠀⠀

GazBfit
(@gazbfit)

2018-10-25 05:23:47

Struggling to understand what your PT is staying? Got a new program that has some terms your not quite sure of? - Check out some commonly used gym terms below! - * Rep - the number of movements * Sets - number of completed reps * Tempo - speed you need to complete a rep * AMRAP - As many reps as possible * Drop set - complete the set, then drop the weight and complete another set * Double drop set - same as above but drop the weight twice * Superset - two sets back to back with minimal rest periods * Giant set - three sets back to back with Minsk rest periods * Rest Periods - rest taken between sets * HIIT - high intensity interval training * LISS - Low intensity steady state * Supination Grip - palms facing towards you * Pronation grip - palms facing away from you. - Hope this helps with some of the confusion. 💪🏻 _ @gaz675 _ #gym #gymlife #gymterminology #terminology #exercise #workout #weights #lifting #program #fit #fitlife #fitness #instafitness #instafit #bodybuilding #gazbfit #pt #personaltrainer #onlinecoach #onlinecoaching #perth

GazBfit
(@gazbfit)

2018-10-24 15:33:33

So what people actually think happens when you have a Diet/Zero soft drink vs what actually happens. - As you can see there is actually quite a big difference between the two. - Diet Soft drink only become unhealthy when you drink them to the extreme and they start to compromise gut health. - @gaz675 - #coke #dietcoke #softdrinks #dietsoftdrinks #health #healthylife #healthylifestyle #fact #fiction #balance #diet #flexiblediet #flexibledieting #iifym #fit #fitlife #fitlifestyle #fitness #instafit #instafitness #gazbfit #pt #personaltrainer #onlinecoach #onlinecoaching

GazBfit
(@gazbfit)

2018-10-24 04:26:40

Not only does coffee make Monday’s and annoying people more bearable it also has a number of other benefits; - 1. It contains caffeine and who doesn’t love caffeine 😊 - 2. Can be used as a pre work out. - 3. Studies have shown coffee can reduce the risk of Parkinson’s, Alzheimer’s and type 2 Diabetes - 4. Reduces inflammation specially after work outs - 5. Packed with antioxidants - 6. Studies have found that coffee can aid in weight loss - Although coffee has many benefits, your body can build up a tolerance to its main ingredient caffeine, so it’s not a bad choice every once in a while to take a 6 week break. - It’s also not very wise to drink up anytime before bed, specially if you fancy sleeping that night 🙈 - @gaz675 - #coffee #benefits #benefitsofcoffee #goodness #caffeine #health #healthy #healthylifestyle #nutrition #fit #fitness #fitlife #fitlifestyle #instafitness #instafit #gazbfit #pt #personaltrainer #onlinecoach #onlinecoaching

GazBfit
(@gazbfit)

2018-10-23 00:17:02

Benefits of including greens in your diet! 1. They are a rich source of minerals such as iron, calcium, potassium and magnesium. 2. They are a rich source of vitamins such as K, C, E and many of the B vitamins. 3. They are a rich source of fibre, which can keep you fuller for longer and aid in digestion. 4. They are a rich source of folate, which can reduce your risk of cardiovascular disease and memory loss. Folate also contributes to the production of serotonin which can help improve your mode. 5. They are high in antioxidants, so instead of buying the latest detox tea just up your intake. Whether you love them or hate them you can deny the importance of them. If your not keen on eating more try blending some into a smoothie or try adding some greens powder into your daily routine. @gaz675 #greens #leafygreens #greenvegtables #vegtables #goodness #important #vitamins #minerals #healthy #food #diet #nutrition #healthydiet #healthylifestyle #health #benefits #healthbenefits #fit #fitlife #fitfood #fitness #instafit #instafitness #gazbfit #pt #personaltrainer #onlinecoach #onlinecoaching

GazBfit
(@gazbfit)

2018-10-22 16:30:18

So let’s get this straight! - There is no food or food group that will make you fat. It is a combination of a number of different foods that put you into a calorific surplus, which will result in you gaining fat. - Let’s put it this way, the average chocolate bar has approx 30g of carbs in it. - Guess what?? So does the average banana, yet one is labeled healthy while the other is labeled “bad”. - When both are eaten they processed the exact same way as each other and used as either energy or stored as fat. - There is no reason why a healthy balanced diet can’t included a bar of chocolate especially if you enjoy them. - @gaz675 - #diet #healthydiet #healthylifestyle #flexibledieting #flexiblediet #iifym #healthyeating #food #balance #healhtylife #fit #fitlife #fitlifestyle #fitness #instafit #instafitness #gazbfit #pt #personaltrainer #onlinecoach #onlinecoaching

GazBfit
(@gazbfit)

2018-10-22 01:56:21

- So what exactly is creatine? Creatine is an organic acid that our bodies naturally make, and that we get by eating certain foods such as red meat and fish. - What exactly does Creatine do? Our bodies store creatine in our muscles so that we have quick access to it for fast, high-intensity movements, like sprinting or powerlifting. Creatine increases the body’s ability to produce energy rapidly. - So what are the benefits of including a Creatine supplement to you workouts? 1. Helps muscles produce more power 2. Supports other muscle functions such as boosting the formation of new proteins that create new muscle fibres 3. Improves exercise performance 4. Speeds up muscle growth. - Which Creatine works best? The most researched form is Creatine monohydrate so I would suggest sticking with that form, it is also the cheapest. - How much should I take? 5g a day mixed with water or fruit juice. - Do I need to cycle Creatine? Nope as it is not a steroid so therefore there is no reason for you to cycle this supplement. - Will I retain water? Unfortunately at the beginning you will but this will eventually subside. - Is Creatine safe? Yes it is safe for both men and women to take, contrary to belief it is not a anabolic steroid, it’s will not make you go bald(guys) or grow extra facial hair(girls) #creatine #creatine101 #creatinesupplement #supplement #supplements #information #muscle #gain #gainz #strength #gym #gymlife #lifting #weights #weighttraining #fit #fitlife #fitness #instafit #instafitness #gazbfit #pt #personaltrainer #onlinecoach #onlinecoaching

GazBfit
(@gazbfit)

2018-10-21 02:44:49

Chicken is one of the most popular meats when it comes fitness due to its high protein/low fat contain. - When it comes to chicken their are four main cuts, breast, thigh, drumstick and wing. - Below we are going to have a look at there calorie and macro breakdown per 100g - Breast; Protein - 31g Fat - 3.6g Cals - 165 - Thigh; Protein - 26g Fat - 10.9g Cals - 209 - Drumsticks; Protein - 28.3g Fat - 5.7g Cals - 172 - Wing; Protein - 30.5g Fat - 8.1g Cals - 203 - Personally I more of a thigh kinda man, find it way more juicer to eat but the added fat does hinder how much I can eat. - What’s your favourite cut? - @gaz675 - #meal #mealprep #mealprepsunday #food #cleanfood #healthyfood #nutrition #chicken #chickencuts #healthylifestyle #healthy #healthyliving #cleaneating #fit #fitlife #fitness #instafit #instafitness #gazbfit #pt #personaltrainer #onlinecoach #onlinecoaching

GazBfit
(@gazbfit)

2018-10-20 16:18:46

Meal Prep Sunday 👌🏻 - Going into your week without meal prepping is pretty much similar to going into your workout and lifting heavy weights without a proper warm up, yes it might work for awhile but eventually it’s going to come back to hurt you or in the case of your nutrition a full out binge. - Take the time on a Sunday evening to whip up your favourite main healthy meals for the week ahead, this way you’ll always have healthy food on hand for when you need it. - You know the saying fail to prepare, then prepare to fail👌🏻 - @gaz675 - #meal #mealprep #mealprepsunday #healthy #healthylifestyle #healthyfoods #food #nutrition #precisionnutrition #balance #diet #flexibledieting #iifym #fit #fitlife #fitness #instafit #instafitness #gazbfit #pt #personaltrainer #onlinecoach #onlinecoaching

GazBfit
(@gazbfit)

2018-10-20 02:32:48

Follow these simple daily steps to increase your daily neat ( non exercise activity thermogenesis)Although they my seam like little things, these simple things burn extra calories and after awhile these extra calories start to build up to a lot of extra calories and if your trying to lose extra weight every extra calorie burnt is one more little step in the right direction. - 1. Take the stairs instead of the escalator/lift. 2. Park that little bit further away from where you need to be, that may mean parking at the back of the car park instead of the front. 3. If you can stand at your desk instead of sitting then stand, studies have shown you can nearly double your calorie burn standing instead of sitting over the course of a day. 4. Walk where possible, if not jump of the bus a stop or to earlier and walk the rest of the way 5. Fidget more, studies have shown people who tend to fidget more tend to be thinner then people who don’t. - @gaz675 - #neat #neatup #neatup24/7 #movement #dailymovement #increase #burn #calories #extracalories #diet #dieting #weightloss #fatloss #progress #everylittlebithelps #fit #fitness #fitlife #healthy #healthylifestyle #instafit #instafitness #personaltrainer #pt #gazbfit #onlinecoach #onlinecoaching

GazBfit
(@gazbfit)

2018-10-19 03:55:48

The great potato debate! Is one form particular better for you then the other? Nowadays the white potato has got a bit of a rep for being the unhealthy version of its orange sweet brother. - As you can see from the below chart, they are in fact pretty much the same as each other unless of course you have a vitamin A deficiency. - @gaz675 - #repost @precisionnutrition with @get_repost ・・・ 🥔 vs. 🍠⠀ - ⠀ #potato #whitepotato #sweetpotato #comparison #food #nutrition #nutritionalinformation #info #macros #flexibledieting #flexiblediet #iifym #healthy #healthybalance #fit #fitlife #fitfood #fitness #instafit #instafitness #gazbfit #pt #personaltrainer #onlinecoach #onlinecoaching #precisionnutrition #pn1 #certified

GazBfit
(@gazbfit)

2018-10-18 17:42:13

In case you didn’t realise, the weekend is 42% of your week. - Can you really expect results if you spend nearly half your week over indulging?? - Be smart, make smart choices and keep yourself accountable. - Happy Friday - @gaz675 - #friday #friyay #weekend #weekendwarrior #food #diet #smartchoices #accountability #accountable #weightloss #fatloss #diet #flexibledieting #iifym #8020rule #8020 #fitness #fitlife #instafitness #instafit #healthy #healthyliving #gazbfit #pt #personaltrainer #onlinecoach #fitnessplan #workoutplan #nutrition #nutritionplan

GazBfit
(@gazbfit)

2018-10-18 00:34:03

Maybe not as similar as one may think 🤔 - #repost @dr.eddiejo with @get_repost ・・・ Although very similar in nature, the Hex Bar and Straight Bar deadlift variations should be considered, not as mutual alternatives, but as separate exercises. Due to altered joint angles from one DL variation to the other, muscle activation patterns are also changed. As in the study presented above, the hex bar DL produced approximately 21% greater quad (vastus lateralis) activation than the straight bar DL however 14% and 21% less hamstring (biceps femoris) and erector spinae activation, respectively. In terms of movement characteristics, subjects generated slightly greater force (+2%) and moderately greater power (+13%) and velocity (+10%) during the hex bar DL. Therefore, the hex bar variation may be of interest to those athletes focussed on training these strength attributes. That is not to say however that the straight bar DL should be neglected. - #deadlifts #deads #straightbar #hexbar #quads #hamstrings #legs #legday #compoundexercises #hyperthrophy #muscle #gains #building #gym #gymlife #fit #fitlife #fitness #exercise #instafitness #instafit #gazbfit #pt #personaltrainer #onlinecoach #onlinecoaching

GazBfit
(@gazbfit)

2018-10-16 02:07:41

Are you actually tracking everything you eat?? - Simple things that may be killing your progress. - 1. Olive oil - A simple of serving of olive oil (15g/1 tbsp) contains 14g of fat (124 cals). A lot of people tend to forgot to track what they cook with. For example if you cooked 3 meals a day in olive you would be adding an extra 372 cals to your day, that’s more then enough to knock you out of a deficit and into a surplus. - 2. Nut spreads/butters - although you may be tracking them are your actually measurement out a single serve when you spread it. Next time try weigh a serve and see how little it actually is, more then likely you are adding at least 2 serves per slice of bread you’re covering. - 3. Nuts - for some reason nuts have been branded a healthy snack, yea they are full of healthy fats and carbs but they are also one of the most dense snacks you can have. Next time you grab a handful weight them out and calculate how much you are actually having. - 4. Salad dressing - can turn a healthy meal into a calorific dense meal in a simple squirt. Reason they taste so good is they are generally packed with fat and fat is one of the most calorie dense macros. - 5. The old of it’s not mine calories don’t caught theory. Grabbing a bit of this or a bit of that every day can lead up to you nearly adding a extra meal a day. Even tho it’s only a small bit, several small bits a day still adds up to a big bit. - Point behind the post is pretty simple, if it touches your lips more them likely it has calories. Be honest with yourself with what you eat and if you are unsure weigh it out so you know exactly what you are eating. - #tracking #mealtracking #foodtracking #marcotracking #calories #food #healthyfood #health #healthylifestyle #dieting #dietingtips #diet #flexibledieting #iifym #fit #fitlife #fitness #weightloss #fatloss #weightloss #gazbfit #pt #personaltrainer #onlinecoach #onlinecoaching #nutrition

GazBfit
(@gazbfit)

2018-10-14 22:18:33

Why you need to stop using the scales to measure your progress! Because it’s just not accurate enough. - Would be pretty easy to believe these pics have been taken over the course of a few weeks??nope unfortunately not 3 pics have been taken over the course of 24hrs - 1st pic was taken just before my gym session yesterday afternoon, nothing special about it little higher then usually as I had already consumed some food. - 2nd pic was taken just before this mornings gym session, have I actually put on a kg overnight?? Nope afraid not! What I did do tho was have a pretty big carb and pizza binge late last night, which would have less to an increase in water retention and glycogen storage, over the next few days this will be released and I will return to natural weight. - 3rd pic is post gym again expect your weight to be higher, you got that pump on 😆 you have more then likely increased your water intake throughout your session and again that has been pulled into your muscles cells. - As you can see there is a massive fluctuation over a 24hr period, if I was trying to lose weight and I woke up a kilo heavier I’d be pretty stressed. - Now im not saying totally ignore the scales cause we do all love to see that number drop specially when your trying your best to drop them few pounds but for me personally there are better ways to judge your progress, such as measurement drops, progress pics, how your clothes fitted last month compare to now, compliments from people and more importantly how you are actually feeling. - So stop stressing over a small number and look at the bigger picture, it’s a journey not a overnight transformation. - If you are tracking your weight make sure you’re using the same scales and make sure it’s on a hard surface (tiled floor). Different scales and different types of floors will give you different results 🙈 - #scales #weighingscales #progress #goals #weightlossgoals #weightlossjourney #weightloss #fatloss #nutrition #training #fit #fitness #fitlife #instafitness #instafit #gazbfit #pt #personaltrainer #onlinecoach #onlinecoaching

GazBfit
(@gazbfit)

2018-10-09 23:44:08

There is no one specific diet that is best unfortunately. - What you will find is that the one that you will get you in calorific deficit and the one you can sustain will be the best diet for you, whether It be high carb/low carb, high/low fat if you can sustain it week in week out that is going to be best for you. ———— When you find that diet make it as enjoyable as possible, you can do this by applying the 80/20 rule, which is pretty simple to follow. ———— 80% of your foods come from micronutrient dense whole foods and 20% coming for little treats like chocolate and ice cream. ———— @gaz675 ———— #weigthloss #weight #weightlossjourney #weightlossmotivation #fat #fatloss #fatlossjourney #fatlossmotivation #fit #fitlife #iifym #flexibledieting #calories #energybalance #calorificdeficit ##instafit #instafitness #gazbfit #pt #personaltraining #onlinecoaching #onlinecoach

GazBfit
(@gazbfit)

2018-10-04 10:06:24

In an ideal world we could all crunch our way to a 6 pack or glute kick back away that cellulite but unfortunately we don’t live in an ideal world. - Unfortunately no matter how hard you try you cannot spot fat reduce in any certain area, yes we all have areas that we don’t like and unfortunately them areas seem to be the last areas fat wants to leave. - So instead of focusing on one single area focus on keeping yourself in a calorific deficit and EVENTUALLY that fat will start to shift. - @gaz675 - #weighloss #weighlossjourney #fatloss #fatlossjourney #fat #calories #caloriedeficit #exercise #training #workout #diet #flexibledieting #fit #fitness #fitlife #instafit #instafitness #gazbfit #pt #persoanltrainer #onlinecoach #onlinecoaching

Gary Burtenshaw
(@gaz675)

2018-09-27 20:11:24

When your paying $50 for a day pass them right a selfie is going up 🙈 - Push session done and dusted, all about them t-shirt muscles 🙈now for some more adventures - #friday #friyay #weekend #pushsession #chest #shoulders #triceps #weekendpump #pump #tshirtmuscles #gym #gymlife #fitlife #fitness #goals #neverstop #travel #solotravel #fitnesstravel #travelgram #instatravel #adventure #adventuretime #gazbfit #repping #hongkong

GazBfit
(@gazbfit)

2018-09-12 15:41:59

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
(@gazbfit)

2018-09-09 22:36:42

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
(@gazbfit)

2018-09-08 22:38:55

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

Gary Burtenshaw
(@gaz675)

2018-09-08 02:16:29

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
(@gazbfit)

2018-09-04 23:06:48

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

Gary Burtenshaw
(@gaz675)

2018-08-30 21:45:31

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

Gary Burtenshaw
(@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
(@gazbfit)

2018-08-13 23:19:06

Keto Diet. .. So you have probably heard this term being thrown about the place and wondered what exactly it is? .. Basically the keto diet is one where your body switches from carbohydrates to fat as it’s main energy source. .. How do you get your body to do this?? Basically it’s pretty simple, all you really need to do is change your diet or macro split to a high fat, medium protein and low carb (50g or less) ratio. .. Next question you gotta ask yourself is keto for me and if you answer yes to any of the 3 questions below then yeah go give it a shot but if it’s a firm no then your pretty much wasting your time; .. 1. Your epileptic, the keto diet has been proven to help control seizures 2. Your antisocial, let’s put it this way how are you suppose to interact with people when you don’t eat carbs, have you ever been to a social event and thought hmmm I’d love so avocado, nope your more then likely sitting there drinking your beer (that will have some carbs in it) hoping that nobody will pass the chip bowel your way 3. For some strange reason you don’t like carbs, why would you want to totally restrict yourself all of life’s pleasures, no bread, no pasta, no rice, no potato no milk chocolate the list is pretty endless. .. Is Keto better for fatloss?? That is a big fat NO!!! Now I know what your thinking, Karen from the office has cut out carbs and lost 4kg in 2 weeks it most be better right?, still a big fat NO I’m afraid. Yes Karen prob has cut carbs from her diet and lost the weight but there is a very high possibility that Karen didn’t replace the carbs she cut out with anything so all Karen has really done has increased her calorific deficit.(she would have got the same results if she would have cut out any macro and not replaced it). .. You think dieting is hard? Try dieting without being able to have carbs, I’ve done it it fucking sucks and you pretty much look like shit doing it, another glorious thing about carbs is that apart from making you feel amazing once they touch your tongue they also give you a fuller appearance, they make you look better. Personally the keto diet just makes you look like death warmed up. .. Continued in comments

GazBfit
(@gazbfit)

2018-08-08 01:08:23

Intermittent Fasting is it worth the hype?? .. Firstly what it is, it’s basically a diet where 24hrs is split into a fasting and eating period, with the most common being an 16/8 split. .. Now let’s look at the pros and cons of it? .. Pros - allows you to be a lot more flexible with your diet considering you only have 8hrs to eat your daily allowance of calories.(which could could lead into a con, keep reading) .. Cons - 1) personally it’s pretty much unsustainable for the average joe, are you really gonna be able to stick to not eating for 16hrs a day till you reach your goal? Would you not prefer to have your meals spread it over a day? 2) Unsociable, your pretty limited to what you can do, considering you’ll pretty much have fuck all energy while fasting and will spend pretty much all of them 8hrs eating or at least preparing to eat. 3) Binge eating, your basically setting yourself up to binge eat for 8 hrs a day to get your full daily calorie allowance in, which in turn will prob lead you to shoveling in shit to get them calories in. Give it a shot try try squeeze in your daily allowance of good quality food in 8hrs without feeling pretty shit. If your now looking to lose weight, binge eating is probably the reason your here so you already know how hard that habit is to kick. 4) Falling short on your daily calorie intake, making the right food choices will prob leave you falling short on your intake because eating will just become a chore (and everybody hates chores) and you just won’t be arsed getting that last meal in. .. Personally I don’t understand why people do it unless there’s an underlying medical issue that it can solve, why would anybody want to starve themselves for 16hrs a day?? When it comes to losing weight is it any better? Put it this way if your coach puts you on a 2000cal a day diet to lose weight is it gonna make any difference if you eat them cals over 8hrs or spread them over the day, fuck no your still eating 2000 cals and day so your still in a deficit. Remember losing weight is about one simple thing cals in vs cals out. Dieting sucks why make it harder then it already is. #intermittentfasting #pros #cons #diet #flexibledieting

Gary Burtenshaw
(@gaz675)

2018-07-13 00:18:11

Who wants abs when you can have Nutella and heavy weights 😁 .. Strength slowly coming back up, 4 x 4 x 120kg prob could have pushed a little heavier but held off due to the lack of a spotter. .. Happy Friyay 👊🏻💪🏻 .. just as safety tip never do a bench press with the clips locked on the bar, if you start to struggle it’s a lot easier to shift the weight either side of you then push it back up. This is speaking from experience 🙈 .. #friday #friyay #weekend #chestday #pushsession #benchpress #strength #heavylifting #strenghttraining #goals #beastmode #bulklife #bulk #gym #gymlife #fitlife #fitfam #fitness #instafit #instafitness #powerlifting #bodybuilding #physique #gazbfit

Gary Burtenshaw
(@gaz675)

2018-06-28 02:18:37

Pretty stoked to be getting the opportunity of drawing up a periodised training plan for a client! .. Really looking forward to getting into this and seeing the results over each phase and the final result next year 💪🏻👊🏻 .. #training #strength #conditioning #hypertrophy #fatloss #phase #client #goals #year #plan #nutrition #workout #results #gazbfit #onlinecoaching #flexibledieting #personaltrainer #onlinecoaching #onlinecoach #gymlife #fitlife #instafit #instafitness #fitfam

Gary Burtenshaw
(@gaz675)

2018-06-20 00:55:52

When you get a little gift in the post. Massive thanks to the team @precisionnutrition for the gift and an amazing nutrition course! Looking forward to getting stuck into level 2! .. #precisionnutrition #pn #certified #level1 #pn1 #nutrition #course #knowledge #gift #freegift #fitness #instafit #instafitness #gazbfit

Gary Burtenshaw
(@gaz675)

2018-06-15 01:42:15

How Friday’s should be spent, lifting heavy shit! (210 x 2 1/2 reps) .. Carbs up strength up, slowly but surely getting the strength back together after a pretty taxing cut! .. Still a long way off where i want to be, still have my eyes firmly set on the 250kg 👊🏻💪🏻 .. #legday #legs #wheels #deadlifts #deads #friyay #lifting #heavylifting #iliketolift #beastmode #strength #goals #progress #believe #250kg #bodybuilding #gymlife #fitlife #instafit #instafitness #fitfam #gazbfit

Gary Burtenshaw
(@gaz675)

2018-06-06 20:25:46

Day dreaming of being back on Venice Beach 🏖 instead im stuck inside listening to the rain 😔. Perfect opportunity to get some work done tho. .. #throwback #throwbackthursday #daydreaming #selfie #missing #venice #venicebeach #la #cantwaittogoback #nextsummer #excitement #plans #trip #travel #adventure #livelife #work #gazbfit #persoanltrainer #onlinecoach

Gary Burtenshaw
(@gaz675)

2018-06-05 22:22:47

When a client gets you right in the feels 😊 .. can’t stop now people are watching💪🏻 .. #behumble #humble #feels #rightinthefeels #thankyou #goals #compliments #fit #fitlife #gym #gymlife #instafit #instafitness #fitfam #hardwork #progress #gazbfit #personaltrainer #onlinecoach

Gary Burtenshaw
(@gaz675)

2018-05-26 12:41:15

If you go to Golds and don’t get a selfie did you really go to Golds?? .. Sad to be leaving but stoked to be coming back next year 😆😆 .. Looking forward to getting the head back down and putting on some size over the next 6 months 💪🏻 .. #goldsgym #goldsgymvenice #venicebeach #venice #gazbfit #selfie #gymselfie #instaselfie #flex #chest #chestday #gym #fitness #instafitness #instafit #bodybuilding #fitfam #bulk #getbigger #swole

Gary Burtenshaw
(@gaz675)

2018-05-23 12:26:31

Causally just doing some rows beside @schwarzenegger 😆😆😆😆😆 .. #arnoldschwarzenegger #goat #legend #starstuck #golds #goldsgym #venice #venicebeach #pumpingiron #rows #gym #fitness #instafit #instafitness #gazbfit

Gary Burtenshaw
(@gaz675)

2018-05-10 04:25:51

Sneaky tricep pic 💪🏻🙈 Checking the progress with a little help from @evolt360 down @nutritionzoneau. #triceps #onpoint #evolt360 #bodyscan #track #progress #results #gazbfit #nutritionzone #getinthezone #fitness #instafit #instafitness #gym #gymlife #fitfam

Gary Burtenshaw
(@gaz675)

2018-05-08 18:42:01

Putting a 14hr flight to good use!👊🏻 .. Protien levels a bit shit today due to flying so sipping away all flight on some @gaspari hyperaminos to keep up hydration and get some of them aminos into body 💪🏻 .. @gazbfit - contact for info .. #gazbfit #work #online #onlinecoaching #plans #training #nutrition #goals #progress #clients #business #venture #hardwork #flying #time #wisely #nutritionzone #getinthezone #gaspari #hyperamino #bcaa #protein

Gary Burtenshaw
(@gaz675)

2018-05-05 21:27:51

Sneaky sat night selfie 💪🏻 ————————————- Totally stoked to be heading back to the Mecca @goldsgym Venice beach for a sneaky session or two in a few weeks 😆😆😆 ... ... ... #selfie #instaselfie #gymselfie #gym #goldsgym #themecca #gymlife #fitness #instafit #instafitness #pump #shredz #bodybuilding #bodygoals #gazbfit #shoulders #back #training #fifo #fifolife #satnight #goals #iliketolife #sleeve #chestpiece #handtattoo #fingertattoo #ink #tattoo

GazBfit
(@gazbfit)

2018-04-26 17:12:41

Why wait till tomorrow, when you can start today? ———————————————— Get in touch today for your 4, 6, 8, 12 week fully personalised training and nutrition plans. ———————————————— Get in contact today for more info. ———————————————— #fitness #instafitness #gym #gymlife #lifestyle #fit #instafit #fitgram #onlinecoaching #training #nutrition #personalized #trainingandnutrition #goals #body #gazbfit #teamgbf #getinvolved #instagram #insta

Gary Burtenshaw
(@gaz675)

2018-04-15 18:34:16

Monday mornings done right! Morning cardio ✅ Morning shake ✅ Now for some morning clients and some studying 👌🏻 @gazbfit #monday #mondaymood #mondaymorning #gym #fitness #instafit #instafitness #morningshake #programs #training #nutrition #plans #onlinecoaching #business #gazbfit #teamgbf #study #precisionnutrition #knowledge #selfimprovement #gettingshitdone