User Rating: 5 / 5

Star ActiveStar ActiveStar ActiveStar ActiveStar Active

The Australian National Health guidelines’ recommended daily intake for protein is 70g per day, about 15% of the average person’s calorie intake. This might be enough to maintain your body’s normal healthy function if you have a sedentary job and an inactive lifestyle. But if you do regular intense exercise such as sport or weight training in the gym, or even lower-intensity activities such as light cardio, you DEFINITELY need more than 70g of protein a day. That’s because whenever you undertake strenuous activities, your body will shortly afterwards start the recovery process to repair the muscles that were used to perform the activity. As the body requires amino acids to build and repair muscle tissue, and protein-rich foods are high in aminos, you’ll need additional protein to support your exercise routine.

User Rating: 5 / 5

Star ActiveStar ActiveStar ActiveStar ActiveStar Active

Would you drive your car for a long road trip without knowing whether or not you'll run out of fuel? No. So why do people eat as much as they want every day, without knowing whether it's too much? Not knowing what your body’s daily energy requirements are means you’re almost certainly either under-eating or over-eating…and most people will tend to go over. Especially if you have a sedentary job or inconsistent exercise routine, it can be easy to go over your nutritional needs for the day without knowing it. This is because we often overestimate how much calories we’re burning throughout our normal daily activities, and underestimate how much calories are in the food we eat. When you go over your body's daily energy needs for an extended period of time, that excess energy has to go somewhere and it does - it gets stored as bodyfat.

User Rating: 5 / 5

Star ActiveStar ActiveStar ActiveStar ActiveStar Active

One of the most common questions people ask me as a personal trainer is: “Hey Jam, can I turn the fat on my body into muscle?” To which I break the unfortunate truth to them. If your dad Joe walks out of the living room and your mum Jane walks into the room, did Joe magically transform into Jane? No, it’s impossible. Why? Because they’re two different people.

It’s for that same reason that it is scientifically, physiologically impossible to convert body fat into muscle tissue – they are two different types of cells, just like oil and water are two different types of liquids.

User Rating: 5 / 5

Star ActiveStar ActiveStar ActiveStar ActiveStar Active

This is still one of the most common misconceptions among female gym-goers, especially those new to weight training. They’ll often hold back from using a challenging weight on their gym exercises, or skip many upper body exercises altogether, due to a fear that it will make their appearance look overly muscular.  This couldn’t be further from the truth! Here are 3 main reasons why: Biology, Food, and Time.

User Rating: 5 / 5

Star ActiveStar ActiveStar ActiveStar ActiveStar Active

Free-weight training involves resistance exercises using equipment that you can move freely in any direction, such as dumbbells, barbells, and kettlebells. They allow you to add weighted resistance to your movements in an almost unlimited range of motion. Machine exercises are usually done seated/static on fixed equipment with a limited range of motion, and often use assistance from the machine to help you move the resistance. While machine exercises can be a great introduction if you’re new to weight training, it’s important to transition to free weights as soon as you can safely.

User Rating: 5 / 5

Star ActiveStar ActiveStar ActiveStar ActiveStar Active

Compound exercises are exercises that require several muscle groups and multiple joints to work together. In contrast, isolation exercises target a specific muscle and often only utilize one joint. For example a Barbell Squat is a compound exercise that requires the muscles in your glutes, thighs and core to work together and utilizes movement in your anke, knee and hip joints. The Seated Leg Extension is an isolation exercise as it focuses specifically on the quad muscle and only uses movement at the knee joint.

User Rating: 5 / 5

Star ActiveStar ActiveStar ActiveStar ActiveStar Active

One of the things I cringe at most when I see people training in the gym is when they start a new exercise by immediately going to a heavy weight on the very first set. For example the guy who lies down on the bench press and proceeds to load up the bar with 80% of his maximum capacity, without any warm-up reps. This is a sure-fire way to get injured. The reason being when your muscles are still cold at the beginning of your workout, they won’t be able to go through the full range of motion or activate fast enough to handle heavy weight safely. It doesn’t matter if you’ve done that weight in a previous workout; if you go from 0 to 100 on any weights exercise without a warm-up, it will lead to sub-par performance at best and a recipe for disaster at worst.

Page 1 of 11

Articles & Content

We hope you enjoy our articles and find them informative and useful. Please feel free to share, comment and ask questions and we'll do our best to quickly reply.

Tag Cloud

This Browser is not good enough to show HTML5 canvas. Switch to a better browser (Chrome, Firefox, IE9, Safari etc) to view the contect of this module properly

Social Media Channels

Sign Up To Our Newsletter

Please tick the box!