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How do you Lose Weight and Keep it off? If you missed our last article on Weight Loss Vs Fat Loss, click here. If you're ready for the next part, let's dive back in! If we were to narrow down all the Biological, Environmental, Social aspects of Weight Loss, there appears to be one major determinant of your Fat loss potential, your Metabolism. What is Metabolism? Metabolism is simply a chemical process that occurs within a living cell. It is a process that breaks down substances to produce energy. It is also responsible for our overall body composition. Of all the thousands of metabolic processes that run, we can only directly change and influence a select few. The most common form of measurement is your Basal Metabolic Rate (BMR). What is BMR? Your Basal Metabolic Rate also known as your Resting Metabolic Rate (RMR) is the amount of Energy expended while at rest. It is responsible for vital organ functionality such as the Heart, Lungs and Brain. Your BMR also typically represents about 45-70% of your overall Daily Energy Expenditure. [1] Leaving us with about 30-55% remaining for use in Daily Energy Expenditure. Metabolism and Weight Loss? This leads us to perhaps one of the most sought out questions, "Why am I Not Losing Weight?". In short our body maintains a narrow range of weight via dietary and environmental conditions. This is done by both altering our food intake and by changing our metabolism. Most in particular the rate of burning body fat through a process called 'thermogenesis'.[2] Whilst there are many variables determining/deterring your weight loss, lets breakdown how your Metabolism responds to Weight Loss: When calories are restricted, our metabolism slows down within a 24 to 48 hour period. It also continues dropping by about 15%-30% regardless of the body weight of the individual. [3] Part of the slowing of metabolism when we diet is also due to a loss of metabolically active body tissue (+/- 15%) by the same mechanism. This incompletely understood mechanism by which this metabolic change occurs appears to have to do with changes involving the muscle tissue. What does this look like? When eating excessively and gaining weight, both basal metabolism and the energy cost of exercise increase to help burn off extra calories and slow down weight gain. The reverse happens when we restrict calories, to help slow down weight loss. A result of this process is that after starving ourselves, we gain weight very rapidly when we resume normal eating patterns. An example would be decreasing how much Energy (Calories) you're currently consuming: i.e. Dropping from 2000 calories to 1500 calories would cause body fat to burn at about i.e. 40 grams per day. This rate would slow down to 20 grams per day by the end of the second month. By the third month it has slowed down considerably to 10 grams per day stopping altogether soon after.[4] Similarly, after temporary overeating, we lose weight very rapidly when we resume normal eating. Another result of this process is that it is generally impossible to maintain a reduced weight while eating normally. Following weight loss, our energy expenditure is reduced, allowing us to gain weight on less food. This is one of the main causes of the infamous "dieter's plateau" resulting in people giving up on their weight loss program. Now that we have a rough idea on how weight loss affects the metabolism, we can plan further ahead. Past Transformation Checkout this successful and awesome transformation by a past client: Before Vs After Vs After-After "When I first started training 2 years ago I wanted to lose weight. I have achieved that. Now, I am focusing on gaining a lot of lean muscle which has been my focus for the last year. I have achieved this but, I still could not lose the last lot of stubborn fat on my stomach. It wasn't really bad I know but I train every day and I felt like i' not getting anywhere with my stomach and I have heard its because I eat a lot of sugar LOL. Tbh I never worried about counting Macros and Calories until I met Franz. In only a few weeks of shifting to fat loss and counting I was able to start seeing results! I couldn't believe it! Thank-you so much Franz! I couldn't have done it without your help! I really want to just inspire others to change their lives as I have! You've got to simply go for it though! My hope is that my story can help inspire others! I'm aiming to put on a few more kilograms in the next 6 weeks and really bulk then shred as I want to compete next year!" - Lauren. How do I Lose Weight Successfully? - In order to Lose Weight Successfully we firstly need to be consuming enough calories for our BMR and Daily Energy Expenditure. - Secondly we need to start consuming slightly lesser calories but still enough for our BMR and Daily Energy Expenditure. - Dieting down on as many Calories possible will put you in a prime position going forward as your metabolism adapts and Weight Loss stalls. - Giving yourself adequate time is also another determining factor of successfully Losing the weight and keeping it off for good. Summary Weight Loss isn't overly complex. The solution is rather a simpler one. If you're having trouble Losing Weight, click here. If you're looking for further concepts on Nutrition and more on the science of Fat Loss, checkout my latest eBook: "Eating for a Purpose - Basic Concepts on Nutritional Value" Includes a BONUS chapter on how to Calculate your Macronutrient and Calorie Requirements! References: 1. Cruz, Franz. Eating For a Purpose: Basic Concepts on Nutritional Value (2015) - Energy Consumption. Energy Requirements, p13. https://www.thelabpersonaltraining.com/efap 2,3. Todd I. Stark, The Concept of a Body Fat SetPoint (1998) - The "Body Fat Set-Point": Can it be changed permanently? page 4 & 5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2990627/ 4. Keesey, Richard E. (1980). "A Set-Point Analysis of the Regulation of Body Weight," in Stunkard, Albert J., Obesity. W.B. Saunders Co. https://www.ncbi.nlm.nih.gov/pubmed/2253845

So you're about to eat lots of yummy food this festive weekend? Lots of Chocolates, maybe some Alcohol or a good old fashioned Australian BBQ? Worried about undoing all your hard work and going off-track? Not to worry, we have the ultimate solution for you! :) - You see, whether we are an elite athlete or just your average Joe, we all love to join in on the Festive Spirit. We socialize, we drink, we consume and also have lots fun in good company. But what if we're after results and a good time? One of the problems with having 'fun' is there's a tendency to over-consume fun things, in this case Food and Alcohol. During festive times we also don't get enough Protein, Fibre, Micronutrients and generally over consume on calories. This includes: - Easter - Christmas - Weddings - Holidays - Birthdays - Public holidays etc. For the average individual, what we overly consume and what isn't expended will naturally take it's course and store as Bodyfat. It doesn't take long for this to occur nor is it rocket science! But... What if we actually want to achieve results and not undo all the hard work? One way of improving this scenario is making better educative food choices. What is the solution? A simple and results focused strategy is looking at overall Weekly Macronutrient or Calorie intake by simply using a: Food Diary - you can use i.e. MyFitnessPal to get a rough idea of how many Calories and nutrients are consumed. Be sure to download my Tracking Macros eGuide today! Intermittent Fasting - a variation of the calorie restriction model can be applied during the festive day. Daily Macros Vs Weekly Calories - the more popular continuous energy restriction method can be applied early on during the festive week. ^^The preferred option if 'delayed eating' or non-optimal Muscle growth isn't ideal. Daily Macros vs Weekly Calories? Ok, lets say as an example we have an allotted 2640 calories to consume daily. Daily Calorie target: 2640 kcals Once we have a daily target we can multiply this by the total number of days in a week. This will give us our Weekly Calorie budget total. Daily Calorie target: 2640 x 7 Weekly Caloric target: 18,480 kcals Now lets also assume we have an upcoming festive day and we're allotting a few hundred calories extra for it i.e. 500 - 1000 kcals. So: Daily Calorie target: 2640 Festive Calorie estimate: 860 kcals 2640 + 860 Festive Calorie budget: 3500 kcals Since we have our Weekly Calories for the week, we can now deduct the festive day from our weekly budget: Festive Calorie budget (estimate): 3500 Weekly Caloric target: 18,480 kcals 3500 - 18480 Weekly Caloric target: 14,980 kcals Finally, we can divide our new weekly budget with the number of days remaining in the week: Weekly Caloric target: 14,980 14980 / 6 *Updated Daily Calorie target: 2496 kcals ^The above is merely just one example of a number of different options one can take. Considering some festive occasions i.e. Easter and Christmas are usually a 3 day event, we can further subtract or borrow Calories from elsewhere. Here are a few ways on how to do this: Option 1 - Beginner If you're new to Tracking Macros and Calories, start with this option. You will still be able to enjoy the festive period as you've accommodated throughout the week prior. Monday: 2200 calories Tuesday: 2200 calories Wednesday: 2200 calories Thursday: 2200 calories Friday: 3500 calories Saturday: 3500 calories Sunday: 2680 calories Weekly Calories: 18,480 calories Option 2 - Intermediate If you're relatively experienced Tracking Macros and Calories and don't need to indulge often, this may be ideal for you. Monday: 2246 calories Tuesday: 2246 calories Wednesday: 2246 calories Thursday: 2246 calories Friday: 2246 calories Saturday: 5000 calories Sunday: 2246 calories Weekly Calories: 18,480 calories Option 3 - Advanced If you're advanced, have an important event and don't need to indulge at all, try this approach. Monday: 2640 calories Tuesday: 2640 calories Wednesday: 2640 calories Thursday: 2640 calories Friday: 2640 calories Saturday: 2640 calories Sunday: 2640 calories Weekly Calories: 18,480 calories Note: Above calculations based off 80kg/176lbs individual Summary Ok, so what did we observe? - Overall Weekly Calories remained the same in all 3 options as we 'borrowed' Calories over the course of the 'festive' week. - Less food was normally consumed on the last festive day as excessive eating tends to be fatiguing. - Dietary Protein and Fibre intake were met on all days for Satiation purposes and ongoing results. - Carbohydrates and Fats stayed relatively within the same ratio. - Alcoholic beverages were still enjoyed in moderation and accounted for. So there you have it. A few ways we can deduct calories throughout the week in preparation for upcoming festivities. If the goal is to make better educated food choices, start with the approach that makes the most sense to YOU. If you're looking for extra accountability in achieving your goals, fill out an Online Coaching Form and let's put you in the best possible position going forward! Happy Holidays!

As we start to lead back into the New Year, many of us start to shift our focus from the post Winter weight gain blues to really get ready for Summer. Lets be honest after all who doesn't want their pre-Winter, Summer ready Bikini Body back? One question I'm often asked however is how does one stay relatively Lean AND maximize their Muscle building potential during a bulking season? In truth we are only able to really do one thing well i.e. Weight Gain or Weight Loss, however there may be a simpler answer to these antiquated methods. Enter Lean Bulking. LEAN BULKING? Lean Bulking simply put is building as much muscle as possible whilst keeping Body fat gain minimal. It is every bodybuilder, aspiring Athlete and everyday individual Gym enthusiast's goal, to change their body composition to look and perform a certain way. Anyone whom has been on a Reverse Diet, or undergone a strategic weight gain program may be familiar with the overall purpose behind Lean bulking. How we approach Lean Bulking is also relative to how much Protein one is consuming. In general we need to not only be Resistance (Weight) Training but be consuming an disproportionate amount of Protein to initiate MPS (Muscle Protein Synthesis). How to Lean Bulk (Build Muscle)? Meeting Dietary Protein has been shown to enhance muscular gains provided a proper anabolic environment (Training) is created via MPS (Muscle Protein Synthesis) and improved nitrogen balance.[2] We know from several studies (32+) that show high protein diets result in more fat loss compared to normal or low protein diets when calories are equated.[2] Further evidence also shows individuals consuming a high protein diet post calorie restriction regains less bodyfat , more muscle gains and overall improved body composition.[3] Training without sufficient Protein to build muscle yields little to no results. Sufficient protein without Training also wont yield muscle building either. A good general rule of thumb for Protein ingestion that falls within expert recommendations is about 1g per lb of bodyweight[5]. Meeting Protein also increases metabolic rate response by about 10%-30%[1]. A meal distribution of Protein consumption i.e. every 3-4 hours seems to also further influence MPS[7,8]. Increases in MPS (Muscle Protein Synthesis) occurs if individual is meets Dietary Protein requirements i.e. 1g per lb of bodyweight. Note: 50% (nitrogen balance maintenance) does NOT inhibit MPS. So what is the maximum amount of Protein turnover that gets deposited into muscle? According to research if we are doing everything right i.e. Training frequently, consistently meeting Protein requirements etc. Protein turnover can be anywhere from 5g-10g per day[6]. Over a year (including skeletal muscle fluid) can be anywhere from 20lbs (9kg) - 25lbs (11kg). More Muscle, Less Fat, sounds good right? You bet your ass it does! 💪🍑 WHAT ABOUT CALORIES? During festivities we will generally consume hundreds of more calories than required. This has become both a cultural and traditional following for many years post famine & poverty. Times were far more harsh for our forefathers in terms of food availability, economics and greater populaces i.e. family offspring. Today however food availability is at an all time high, prices are generally reasonable even in lower demographic areas. We have also become largely dependent on smart technology and self-monitoring applications i.e. MyFitnessPal. So how do we use the extra calories? One approach during festive occasions would be to simply eat more Calories on both your Training and Resting days. Why? During holiday seasons we are most likely going to be over-consuming extra calories if not already anyway. This is part of the societal norm and popular for the most individuals. A structured progressive approach to potentially mitigate festive eating may be to slowly increase Calories every 3-5 week cycle at a rate of bf% gain you're most comfortable with: i.e. Conservative approach: 100 more calories on your resting days i.e. Aggressive approach: 500 more calories on your training days ^Lean Body Muscle mass increase can be in the general facility of no more than 1lb (454g) of muscle per month following this method. It's also generally recommended to already be following a well‐structured exercise program.[1] ON LOST MUSCLE For those whom are relatively new to building muscle need not worry yet. Those with seasoned training experience under their belt may yet be familiar with this scenario. And that is the unfortunate process of Losing Muscle. 😭 We all know that building quality muscle and strength takes a long time for the experienced 'un-enhanced' individual. It's also not uncommon at some stage in an an individual's life to experience further muscle catabolism (muscle loss) than otherwise planned. Whether we've switched from a high > low protein diet, 'fast-tracked' weight loss, stopped training due to an injury or simply lost motivation altogether. The good news is for those whom have successfully built the muscle prior, there is a way to restore you to your former glory. An in-built mechanism to help you regain the lost muscle and strength. A crazy little thing called 'epigenetic' memory. Epigenetic 'muscle' memory is the study of genome modifications. Basically these modifications affect when and how genes are expressed, altered & ultimately affect bodily proteins. You may be wondering why it’s initially hard to build muscle, but much easier to regain muscle after a period of detraining. Epigenetic memory initially aids in subsequent retraining for the experienced individual[9]. How long epigenetic memory lasts for is often thought to range up up to a few weeks or months. However it is also possible epigenetic memory can last from years up to an entire lifespan according to research[10]. SUMMARY How successful you are with Lean Bulking during times of Festivities will largely hinge on: ✔️ Training Frequency i.e.training each muscle group 3-5 x per week ✔️ Activity level ✔️ Age ✔️ Stress ✔️ Weight ✔️ Gender ✔️ Metabolism ✔️ Available Nutrients etc ✔️ Overall Calories (Energy) If you know you would benefit from a simpler approach, start with the suggested. Those seeking a more structured progressive approach along with additional Coaching support. Contact me today to get started. :) References: 1. Cruz, Franz. Eating For a Purpose: Basic Concepts on Nutritional Value (2015) - Energy Consumption. Energy Requirements - Protein, p12 & p27-28. https://www.thelabpersonaltraining.com/efap 2. Layman DK, Evans E, Baum JI, Seyler J, Erickson DJ, Boileau RA. Dietary protein and exercise have additive effects on body composition during weight loss in adult women. J Nutr. 2005 Aug;135(8):1903-10. https://www.ncbi.nlm.nih.gov/pubmed/16046715 3. Westerterp-Plantenga MS.The significance of protein in food intake and body weight regulation. Curr Opin Clin Nutr Metab Care. 2003 Nov;6(6):635-8. https://www.ncbi.nlm.nih.gov/pubmed/14557793 4. J Physiol. 2013 May 1;591(9):2319-31. doi: 10.1113/jphysiol.2012.244897. Epub 2013 Mar 4.Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. https://www.ncbi.nlm.nih.gov/pubmed/23459753 5. J Int Soc Sports Nutr. 2014; 11: 20. Published online 2014 May 12. doi: 10.1186/1550-2783-11-20PMCID: PMC4033492PMID: 24864135 Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4033492/ 6. Braz J Med Biol Res. 2012 Sep; 45(10): 875–890. Published online 2012 Jun 8. doi: 10.1590/S0100-879X2012007500096PMCID: PMC3854183PMID: 22666780 Protein turnover, amino acid requirements and recommendations for athletes and active populations. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3854183/ 7. J Nutr. 2017 Feb;147(2):195-201. doi: 10.3945/jn.116.231779. Epub 2016 Nov 30. Meal Distribution of Dietary Protein and Leucine Influences Long-Term Muscle Mass and Body Composition in Adult Rats. https://www.ncbi.nlm.nih.gov/pubmed/27903833 8. J Nutr. 2006 Feb;136(2):533S-537S. Leucine regulates translation initiation of protein synthesis in skeletal muscle after exercise. https://www.ncbi.nlm.nih.gov/pubmed/16424142 9. Seaborne RA, Strauss J, Cocks M, Shepherd S, O’Brien TD, van Someren KA, Bell PG, MurgatroydC, Morton JP, Stewart CE, Sharples AP. Human Skeletal Muscle Possesses an Epigenetic Memoryof Hypertrophy. Scientific Reports. vol. 8, Article number: 1898 (2018) https://www.nature.com/articles/s41598-018-20287-3 10. Sharples AP, Stewart CE, Seaborne RA. Does skeletal muscle have an ‘epi’-memory? The role ofepigenetics in nutritional programming, metabolic disease, aging and exercise. Aging Cell. 2016Aug;15(4):603-16. https://www.ncbi.nlm.nih.gov/pubmed/27102569

Did you know good nutrition and healthy eating habits are fundamental in Human Development, Weight Regulation and the Prevention of Chronic Illness? In today's society, the primary motivator on getting 'Fit' more than often involves losing a certain amount of weight. A lot of this emphasis tends to shift to become more of an external and visual focus rather than internal Health. As a result, most diets today are started due to poor body image rather than wanting to be within a healthy a healthy weight range.[1] According to research individuals will at some point believe they are either overweight and begin their obsession in losing weight or, believe they are not muscular enough and begin their obsession about putting on size.[2] Thus we can categorize individuals whom are generally looking to either: a) Lose Weight or b) Gain Weight In the ongoing pursuit of changing our body composition permanently, it's important to understand the varying biological mechanisms that typically take place. But first, lets dive in and define these mechanisms a little further... What is Weight Loss? The prime focus of Weight Loss is using one's stored Energy to reach a desired Weight range. Weight loss otherwise known as forced starvation, typically involves using stored energy as fuel rather than a traditional calorie deficit for fat loss. Weight loss also involves the breakdown of both LBM (Lean Body Mass) to achieve a desired outcome. This typically involves the breakdown of: - Muscle - Water - Fat - tissue etc. How to Lose Weight? Whilst I generally don't recommend 'fad' diets or 'quick' fixes, we can experiment with this in a non-intrusive and non-detrimental way. So, are you like many others looking to drop some of the weight overnight? Try this simple hack: ⬇️ 1. The Day Prior - consume all your regular meals i.e. breakfast, lunch and dinner *optional: for the took-hardy folk, elevenses, luncheon, afternoon tea, dinner, supper... - ensure you drink 2-3 liters of water - weigh yourself fully clothed (inc shoes) before bed 2. The Day After - weigh yourself first thing in the morning, post bathroom visit, no clothes (nude). Congratulations! You've successfully achieved 💯 instant weight loss and lost x amount of kilos without needing to diet! Is Weight Loss Optimal? This can depend on context as though the exact mechanisms of body weight regulation in weight loss are unknown, we do have a lot more information available to help us determine if it's optimal. There is also more evidence now of vigorously losing weight vs effectively losing weight permanently for a particular body weight. Rapid forced body weight gains and losses of up to 25% have been shown to be quickly reversed when the forced starvation or forced feeding is ended.[3] Figure 1. Weight Loss vs Weight Regain over time. Within 1 year of Weight lost, 80% relapse to their pre-diet weight. At 2 years it's 85%, at 3 years 95% [9]. Weight loss has also been shown in numerous studies to slow down the Metabolism in the process when calories are restricted. *More on this later... To quote the National Institutes of Health Technology Assessment Conference Panel: “Weight regain is generally the rule, with long-term follow up studies indicating that one-third to two-thirds of the weight lost is regained within 1 year and almost all is regained within 4-5 years.” Whether or not Weight loss is conventional or non can be dependent on the methods applied and how they're applied. This also appears to have a strong influence on the overall determinant of successful weight loss.[4] Weight Loss Summary - The way in which you diet matters... - The amount of time you spend dieting matters... - How quickly you regain the weight matters... Granted there is no right or wrong way to Lose Weight. However there is evidence to help us determine non-optimal ways vs optimal ways of permanently changing one's body composition for good... Let's keep going. What is Fat Loss? in short, Fat Loss is the rate of burning Body fat over time. It also initially involves speeding up or 'boosting' your Metabolism to successfully change your body composition over time. Fat Loss requires one to be in a Caloric Deficit for the process to occur. It also involves the breakdown of Fat rather than LBM (Lean Body Mass) when a conservative approach is followed. This is important as LBM helps increase your BMR/RMR, also allowing you to eat more Calories.[5] *More on this later. Unlike Weight Loss however, Fat loss isn't always linear. Furthermore results aren't generally instant and occur overnight as the fat loss mechanism(s) takes place over time: Figure 2. Tracking Weight Loss progress using MyFitnessPal. Difference between Weight Loss vs Fat loss? In some cases, there may be still be a requirement to drop a significant amount of weight for any given day in particular a sport or task: i.e. boxer looking to cut weight for their weigh-in or powerlifter looking to drop weight for a meet. There are some individuals whom are initially successful at losing weight i.e. post-partum females but are also unsuccessful at keeping the weight off long term. *More on this later. Whilst these individuals may not require a specific aesthetic or conditioned look, there are some sports which largely require you to do so: i.e. bodybuilder or physique athlete looking to place in their division. Beauty pageant, sports model etc. With the varying differences of changing body composition pre-deposition, there is one key element missing... Example Figure 3. Visual progress of Weight Loss vs Fat Loss The above helps illustrate the visual difference between Weight loss (Significant loss of LBM) and Fat loss (Little to no loss of LBM). During Weight loss, Lean muscle mass, bone density, and body fat all appear to be maintained within a relatively narrow range. This is accomplished by a constant balance of anabolism and catabolism (building up and breaking down).[7,8] Whilst Weight loss significantly influences a greater degree of weight loss on the scale through loss of LBM and total weight loss, it also has little to no affect on changing overall body composition. Fat loss however tends to inhibit a more positive affect on changing overall body composition whilst keeping most if not all of LBM intact when following an energy balanced diet.[6] Summary It can be important to know the difference between the two when undertaking any Fitness regime or Diet program. Context is also important. If you've been training for an event with specific weight entry requirements and have mistimed it, weight loss may help you just get by. If you've been lifting weights for some time and looking to be more 'toned', you will benefit more from Fat loss. - Join us next time as we start to delve deeper into the mechanisms behind Fat Loss from both a physiological and biological standpoint. - If you're interested in knowing more on these concepts of Fat Loss or Weight Loss, they are also covered in my Nutrition eBook 'Eating for a Purpose - Basic Concepts on Nutritional Value' available now. References: 1,2,5,6. Cruz, Franz - Eating for a Purpose: Basic Concepts on Nutritional Value (2015) - Process of Elimination, Body Image issues, page 18 & 19; Energy Consumption, The Calorie (Thermodynamic) model, page 10; Process of Elimination, Bodyfat for Females, page 21. https://www.thelabpersonaltraining.com/efap 3. Sims, E.A.H., and Horton, E.S. : Endocrine and Metabolic adaptation to obesity and starvation. Amer. J. Clin. Nutr.,21:1455-1470, 1968. https://www.ncbi.nlm.nih.gov/pubmed/4881681 4. Keys, A., Brozek, J., Henschel, A. Et. al. (1950). The Biology of Human Starvation. University of Minnesota Press,Minneapolis. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1526048/ 7. Keesey, Richard E. (1980). "A Set-Point Analysis of the Regulation of Body Weight," in Stunkard, Albert J., Obesity. W.B. Saunders Co. https://www.ncbi.nlm.nih.gov/pubmed/2253845 8. "Engelberg, J. : Physiological regulation : The steady state. The Physiologist, 9:69-88,1966" https://www.ncbi.nlm.nih.gov/pubmed/5932400 9. Am J Physiol Regul Integr Comp Physiol. 2011 Sep;301(3):R581-600. doi: 10.1152/ajpregu.00755.2010. Epub 2011 Jun 15. Biology's response to dieting: the impetus for weight regain. https://www.ncbi.nim.nih.gov/pubmed/21677272

~Get Fit, Gain Strength, Look Great, Feel Amazing~ I recently had the chance of catching up with Sydney local Mariana Chappell. A Fitness Personal Trainer located in Maroubra, Sydney. Mariana is an International Kickboxing fighter whom has also just recently travelled abroad to Kickboxing Nation Thailand. Mariana specializes in improving various Biometer abilities including: - Fitness - Strength - Power - Speed - Overall Conditioning and Health. I Started sports at 4 years old... Weights 21 yrs old ... Netball, Basket, Tag, Touch, Softball, Soccer, Rugby League, Rugby Union Is competing or becoming a professional something you've always sought after? NO - however I have done it thanks to so many people asking me to train them prior to becoming a trainer... This inspired me to want to help people, so I decided to make it official... When did you decide you wanted to compete? I complete in all sports. Thinking about fighting in Muay Thai next year... What are some of your favorite products or supplements? Green Tea - I don't take supplements Who are some of your idols? Beyoncé, Ronda Rousey, Neilson Mandela, Gandhi, Muhammad Ali, Malcom X... I could go on & on.... What obstacles did you find during your career? Consistency with clients especially during winter How did you overcome these? Work harder in marketing Do you have kids? No How do you find the time to lead such an active lifestyle? You make the time. It is possible to do everything you want and more if you plan your time well, have a positive can do attitude and want it bad enough. If there's a will there's a way. Are you a fan of clean eating? flexible dieting? or both? Both How important is nutrition to you? Extremely important - however I believe in snacking on what I want so long as I train hard enough Do you weigh your food or track your macronutrients? No What's some of your favorite meals or recipes? Steak & Salad, Backed chicken, sweet potato mash and broccoli & chocolate Whats been some of your greatest achievements? State League & NSW Netball, State Touch, Tag & Basketball. Inspiring others to begin their own journey for a healthier, fitter, stronger and happier life. What are your goals for the next 5 years? Stay as strong & fit as possible, prepare for Muay Thai Fight, get married, start a family, be happy. What's your immediate goal? Improve my Muay Thai, MMA & Brazilian Jujitsu skills. You seem to have a good mixture of clients, What were some of the outstanding & challenging ones so far? 130kg man with many injuries - he has made amazing progress and he feels amazing about himself now. Inspiring my lady clients to feel amazing about themselves from the inside out! By far my greatest achievement in Personal Training. Do you or would you undertake clients interstate? Yes - I have online clients around Australia, NZ, England and Ireland. Finally if you could only Bench, Squat or Deadlift for the rest of your career which would you pick? 100% SQUAT - LOVE IT!!!!! But I also LOVE deadlifting too.... Tough call... How squatting has 1000 variations so it would be most useful out of the three options. ​​

Recently I had the opportunity to chat to Larissa Hanley an upcoming Powerlifter and Nutrition enthusiast! She has competed in Fitness as a First timer, Fitness novice & Fitness Opens (At INBA Tropix) followed by Fitness Novice & Opens @ the INBA Brisbane Classic. Here's what she had to say about Training, Nutrition, Diets and Lifestyle choices that formed the unstoppable force she is today: When did you start lifting? I initially started lifting when I was 18 (in 2004) for about 8 months before getting off track and stopping. Got back into lifting in 2012 after living an unhealthy lifestyle of partying and neglected nutrition etc. Were you also playing sports? Used to do Equestrian but that was about it! Is competing or becoming a professional something you've always sought after? Not “always” but definitely in the last 3 years since I started lifting. When did you decide you wanted to compete? 2 years ago once weightlifting had become a serious part of my life. Are you currently sponsored? No. What are some of your favorite products or supplements? Protein - International Protein - Quest -Cellucor - Bulk Nutrients L Glutamine L Carnitine Beta Alanine Fish Oil, Vitamin C, Magnesium Green Tea X50 Who are your Role models? My Fiance Michael. He encourages me, supports me and is always excited for me to chase my dreams. He’s also insanely strong and good at EVERY sport. Literally haha! My coach, Alex Bewsey Alex Muscat (Friend and owner of House of Supplements, Jymlocker, Citizen Zeus and Chief Gelato. Have known him for years since he had a tiny business to now an ever growing business empire and he is STILL the same humble, down to earth, awesome human being who is always happy to give advice to others or just have a general chat about the health and fitness industry.) Layne Norton Katie Anne Rutherford (one of Layne’s clients) Lyndall Vile Christmas Abbott Renee Lowe Diana Johnson Hattie Boydle What obstacles did you find during your career? My current situation has been the product of a 3 year journey for me. From overweight & massively unhappy, to "fit" but with an absolutely horrendous relationship/obsession with food & exercise that led to an eating disorder and over exercise obsession that saw me eating bugger all food, being afraid of carbs, doing 3 cardio sessions per DAY along with weight training that left me weak, exhausted & metabolically damaged to today - the leanest, happiest, food relationship repaired & STRONGEST I have ever been. I have literally done it all - from Paleo to Keto, clean completely restrictive eating to today; a balanced approach. How did you overcome these? It's taken time, consistency, experimentation, dedication, motivation, hard work, failure, high points, low points & determination to get to this point & I am FAR from finished. Meeting my coach Alex Bewsey was a pivotal turning point for me in terms of getting out of the under eating and over exercising trap. I have also immersed myself in studying 2 separate sports nutrition courses to further my knowledge about nutrition. Do you have kids? No. How do you find the time to lead such an active lifestyle? Quite simply, you make time. It’s not easy and I can definitely say there are days I honestly don’t want to go train but - I suck it up and go as I’m a big believer in the only workout you should regret is the one you didn’t do! I have a huge respect and admiration for those who manage to lead an active lifestyle who also have children as juggling so many priorities, schedules and commitments is extremely tough and takes a huge amount of dedication. What is your approach to Nutrition? As stated previously; I’ve done it all! I now follow a flexible/balanced diet approach where 80-90% of my nutritional intake comes from wholesome, nutrient dense foods and the remaining 10-20% comes from other foods I enjoy that most people would consider “naughty”. Do you weigh your food or track your Macros? Absolutely, I do both. I have found this to be the best and most precise way of tracking my progress and seeing consistent results over time. Although at first people might complain about weighing and tracking food, after a time it becomes habit and is easy to do. I have also found it has taught me a great deal about the nutrient content of my food so when I go out for a meal at a restaurant I can choose an option that still works within my current calorie goals and allows me to employ intuitive eating”. What obstacles did you find with nutrition? Coming from a place where I was obsessed with calories and scared of carbs, I tried a range of different diets from keto, paleo to super strict clean eating but found that none of these enabled me to stay on track for long periods of time due to the ridiculous restrictions. I don’t see it as obstacles - more so lessons learnt and experience which have enabled me to get to a place where I have a wonderful relationship with food and no longer fear it. What's some of your favorite meals or recipes? I honestly LOVE my morning Oats - Oats mixed with my favourite protein powder, berries, maple syrup and a dollop of peanut butter. I love peanut butter everything as well, definitely have a huge sweet tooth! Peanut butter and raspberry jam on toast is my fav pre workout snack at the moment. Whats been some of your greatest achievements? Doubling my lifts on my Squat, Deadlift and Bench in 6 months with my coach. Deadlifting 137.5 kgs 1 week out from my first body building comp weighing 50kgs while sitting at 10% body fat. Stepping on stage in my first 2 body building comps this year. What are your goals for the next 5 years? Compete in powerlifting comps, continue increasing my strength on all my lifts, step up into the figure category in Body Building What's your immediate goal? Currently doing my first DUP training Block, specifically focusing on building strength back up after injuring my back and more specifically on increasing Squat strength. Are you currently prepping for a show or competition? If so which one? Currently, no. Will be looking to compete in my first power comp next year and still deciding on whether I will be doing Season A or Season A in body building. Do you undertake clients interstate? i.e. QLD or NSW N/A What kind of legacy do you plan to leave behind? If I can inspire one person to simply step outside their comfort zone and incorporate health & fitness into their life I will be happy. I am also extremely determined to show women in particular that there is nothing to fear from lifting HEAVY and eating to perform not eating to restrict. I also want to help people to have positive relationships with food and not to fear it! How would you like to be remembered in the fitness industry? Humble, dedicated, motivated and ridiculously strong! Finally if you could only Bench, Squat or Deadlift for the rest of your career which would you pick? Hands down, Deadlift. I personally believe I have seen the most progression in my physique since incorporating all three lifts but in particular, the Deadlift. Deadlifts are just…my BAE!

​​ Last year I had the chance to catchup online with INBA Bikini Diva champion Lucia Rivas. Here's what she had to say: When did you start lifting weights or exercising? i started lifting weights seriously around september 2012, i went to my first INBA comp and decided i really wanted to get my body to that level. Before that i was still very active for about 3 years before that doing boxing , running and spin classes. Were you also playing sports? If so which one(s)? I was into alot of swimming and cross country in highschool and was in the school swimming squad and cross country team. Later when i finished uni i got into boxing and running and did a few running events like gold coast marathon and bridge to brisbane. Is competing or becoming a professional something you've always sought after? I love competing because i like the dedication, commitment and discipline that goes into it. i like that it's a hobby and it's a passion and a good escape from the corporate mining world which i also really enjoy. When did you decide you wanted to compete? september 2012 Are you currently sponsored? If so who by? I'm a nutrtion warehouse sponsored athlete and flush fitness ambassador What are some of your favorite products or supplements? Isolyze hands down the best tasting and easy to digest protein powder around. Protowhey vanilla creme is the best for oats and pancakes :) Who are some of your idols? (doesn't need to be fitness idols) Michelle Lewin and Bella Falconi :) What obstacles did you find during your career? lower back injury was a big obstacle i encountered during all of comp prep last year but i worked through it with my trainer and didn't push my body too hard while still getting good results. How do you find the time to lead such an active lifestyle? I think if you enjoy it then you dont' find it a chore, you just find the time in the day and your lifestyle to suit. Are you a fan of clean eating? flexible dieting? or both? i am definitely a fan of paleo style diet and clean eating. flexible dieting IIFYM style approach allows you to make start choices but still stay wtihin the right macro targets for your body. I don't believe in flexible dieting by fitting in junk food into your macros. i believe in nourishing food for your body that will lead to good health, that is the number 1 priority for me in any kind of diet. if it's not good for m y overall health and wellbeing then i dont' believe in it. How important is nutrition to you? 100% the most important aspect to maintaining good health and optimal performance Do you weigh your food or track your macronutrients & micronutrients? yes i do, especially during comp prep What's some of your favorite meals or recipes? buckwheat protein pancakes. baked sweet potato with coconut oil and himalayan salt ..yum! and i love oats with protowhey and banana and berries! Whats been some of your greatest achievements? 1st place bikini diva open at INBA in 2013...best achievement of the year for me What are your goals for the next 5 years? keep living a healthy and fit lifestyle because ultimately that's what makes me happy, it's not a fad or latest craze for me. i've been doing this for many years now, it's just how i love to live my life. What's your immediate goal? INBA state and national titles Are you currently prepping for a show or competition? If so which one? yes INBA How would you like to be remembered in the fitness industry? as someone who always put health first and advocated a balanced liefstyle approach Finally if you could only Bench, Squat or Deadlift for the rest of your career which would you pick? squat hands down :)