First 4 weeks of my training program, the results.

18 February, 2019  Training

For me, the first four weeks of a fitness program is the hardest mainly because of the food plan. As mentioned in the last Juno newsletter, in the first 2 weeks I went on a maintenance calorie and macronutrient (macros) plan which was:

Macronutrients

Training day

Non-training day

Calories

1980

1650

Carbohydrates 35%

173.3g

82.5g

Protein 35%

173.3g

185.6g

Fats 30%

66g

64.2g

This Maintenance phase allowed me to shed body fat without going on a ‘diet’ which cuts out essential vitamins, minerals and macros. I need these nutrients to thrive on the volume of the training program.

Me 4Weeks Front

Me 4Weeks Side

Me 4Weeks Back

For someone who was used to having 3500 calories and over 300g of carbohydrates per day during the holidays, these macronutrient targets were difficult. Thankfully my training program for the first 2 weeks was at a 70% intensity.

In week 3 and 4 I started to reintroduce more carbohydrates to go into a clean weight gain phase to increase size and muscle mass as my training gets heavier and harder. This is because being of Asian descent, it’s very hard for me to gain clean muscle mass without the added fat storage.

After 4 weeks I dropped 4.1% body fat and 3.2cm off my waistline. But don’t think that it was easy to get these results. 

There were a number of times where I didn’t hit my macros. During the Australia Day long weekend, I didn’t achieve my macro targets for 3 consecutive days! Another major setback was that I averaged 5 hours of sleep during these 4 weeks. Two to three black coffees helped with this. Also, I started stretching for the first half hour of every day.

So from here, my macros will go into a high fats phase before it goes into a carb loading phase and seeing how the body looks and feels, in week 9 and 10 I’ll go into a calorie deficit phase.

I would love to know how your fitness journey is going so far in 2019. Comment below or Contact Us directly.

Remember, keep your eyes on the prize.

 

Fads & Myths: I'm cutting carbs out of my diet

07 February, 2019  Nutrition

"I’m cutting carbs out of diet.” How many times have you heard people around you say this? Or maybe you’ve said this yourself?

Compare The Carbs 

Firstly, we must understand the primary function of carbohydrates is to provide ENERGY(each gram of carbs = 17 kilojoules). Carbohydrates are present in all fruit and vegetables, breads and grain products, and sugar and many packaged foods.

Did you know, all carbs are made from sugar? When most people say that they are cutting carbs out, they think of bread, rice and pasta. The above example is an example which compares 6 items that all contain carbs that you may not be aware of.

Recently, someone said to me that low carb diets are really popular these days, what do you think? Are they really? Or maybe with the increase in packaged food; takeaway; soft drinks and serving sizes over the last few couple of decades that we are now finally going back to what is normal again? (Let me know your thoughts in the comment below).

When it comes to a healthy diet or losing weight, cutting out carbs is not the answer. Instead, choose carbohydrate-rich foods that are healthy and full of dietary fibre. Try to limit your intake of snack foods, as they are high in kilojoules, saturated fat, sugars and salt, and have very few nutrients and most importantly, pay attention to the SERVING SIZE!

 

First 4 weeks of my nutrition after a long break

17 January, 2019  Nutrition

Majority of people who decide to do something about their health and fitness, do a lot of cardio in the first few weeks. Turn off the treadmill and get back inside! Doing cardio at the very beginning will make you quit your fitness journey quicker than you deciding to start! In my experience, I believe it’s due to 2 things:

  1. Cardio depletes your energy stores hence will increase your appetite, especially for carbohydrates, processed food and simple sugars because carbohydrates is the main source of energy for your body.
  2. When people have a goal, most go hard from the get go. The all or nothing approach, cardio everyday with a go hard or go home level of intensity coupled with a low calorie, low fat and low carbohydrate (if any) diet. How long do you think you could keep this up?

My approach to food is plan what you eat in advance and track the nutrients you eat (namely carbohydrates, protein and fat) so you don’t eat too little or too much. In the first 4 weeks, I calculate my maintenance macronutrients based on a number of factors such as my gender, experience with food and training goal. 

So yes. I still eat carbohydrates and fat, in fact carbohydrates consists of 35% of each meal, fats 30% and protein 35%. I do this for 2 weeks and re-measure to see if I need to update it or keep on the same.

I don’t use the word diet because it suggests a hardcore, all or nothing approach. And you know, with such an approach, it doesn’t last. And this is what people do coming back from holidays or when they decide to achieve a fitness goal. People feel proud that they are hard core. They tell everyone what they are doing, but I guarantee one thing they are not saying proudly, is how long they did it for.

People think they need to suffer. The key is to figure ot how to make it last long term.

Oh, one more thing that you must do. Your training and food plan must match. For example, in my first 2 weeks, my food plan is lower in calories, about 2000 calories and the macronutrients are balanced as stated above. So my training is low in intensity and difficulty and low to medium in volume.

If you'd like a copy of my food plan, contact us.

Remember, keep your eyes on the prize.

 

 

First 4 weeks of my training after a long break

17 January, 2019  Training

Put your hand up if you are reluctant to go back to training and clean eating after your break? I find it very daunting after a 2 week holiday, let alone 3!

So that’s why in the first 4 weeks my program looks like this      

- I do exercises I enjoy and the intensity starts at 70%.

This way, I’m more likely to do the program and give it my absolute best and as the weeks go by, the intensity can increase at an appropriate pace. In my program it increases 2.5% every week. If I started week 1 at a 100% intensity which some programs suggest, then there isn’t any room to progress the intensity.

One obvious mistake most people make with their training program is they DON’T change their program periodically in phases. Personally, I measure results every 2 weeks and subsequently will change my program every 2-4 weeks depending on the results. 

The first phase of any training program is the General Preparation Phase and hence why in my first phase I put exercises which are fundamental, primal movements such as the squat, lunge, overhead press, deadlift and pullup. Also, I do my cardio on a separate day, and once again in the first 2 weeks, ensure its something you enjoy. My preference is boxing. 

In weeks 3 and 4, I do a hypertrophy phase (muscle building) and do a split program which focuses on 2 muscle groups per day. This increases the intensity of the workouts substantially and allows me to go into a fat burning zone because increasing muscle mass will help reduce body fat.

One final point. In my first 4 weeks, I start the program with the more difficult, compound exercises like a squat or overhead press and then finish up with exercises that are less difficult like a seated row and/or use less muscles and joints like a lying leg curl.

If you would like a copy of my program, contact us

Remember, keep your eyes on the prize.