Blog

Loading
loading...
Secret to sexy abs

How To Get Sexy Six Pack Abs

October 19, 2018
brisbanebooty

Want to know to know the best way to get your abs popping?

It is certainly true you do need to be sufficiently lean in order to see your abs through the layers of skin but if they aren’t well developed they aren’t going to pop no matter how lean you are. Therefore, a well-structured ab program is going to be your key for defined abs and a sexy V-tapper you can be proud of next time you step foot on the beach.

The key to the perfect mid-section is reducing your body fat percentage and sculpting the abs through targeted training.

Within your mid-section there are four main muscles.

  • External Obliques
  • Internal Obliques
  • Transverse Abdominis
  • Rectus Abdominis 
 Today our focus will be on the 6-pack ab muscles that everyone wants showing, the Rectus Abdominis. 

How many of you have heard that you don’t need to directly train your abs, squats and deadlifts will work them enough?

Well it turns out that the science doesn’t exactly agree with that.

 

A 2014 study found that the back squat had less than 20% activation of the Rectus Abdominus and External Oblique, where as a basic sit up (in the far right column had more than double the activation. And this was with the participants lifting 90% of their 3 rep maximum lift. 

So the idea that one can completely target and develop their abs through just compound exercises is completely unfounded. 

 

So what is the best way to target to abs?

Ab activation from back swaut 

With the primary function of the Rectus Abdominus (6-pack muscles) to flex the spine, crunch and sit up variations are very effective at eliciting high levels of abdominal stimulation.

Studies have also shown that increasing the load can increase activation, which means you can get greater ab results by doing weighted exercises. 

TOP 5 best Ab Exercises.

1. JACK KNIFE SIT UP

This exercise is one of the best exercises you can do to activating all ab muscles. 

It out performed the traditional crunch and side bridge during activation tests which makes it the best bang-for-buck ab exercises. 

If you are short on time, use this exercises to hit your entire mid section. 

3 sets of 15 reps. 

 

Jack Knife Sit Up

2. AB ROLL OUT / WALK OUT

The ab roll out came out on top when comparing Rectus Abdominus activation.

This exercise is going to specifically target and isolate those 6 popping ab muscles.

Not everyone owns an ab wheel, ff you don’t own one you can simply do this on your hands, walking them out to extend the distance between your hands and knees. 

If you want to really target those six pack ab muscles, ad this exercise to your next ab session.

4 sets of 10. Be sure to hold the tension at your most extended point.  

 

3. HANGING LEG RAISE

With recent study’s showing you can distinctly target the upper and lower abs, the hanging leg raise came with the best activation for the lower abs region.

Are you struggling to see definition in your lower abs? Well this exercises is a must to integrate into your regular ab routine if you want to start developing those lower abs.

If you’re finding this exercise difficult, use the captains chair. You can place you forearms on the arm rests while your back rests against the bosu ball. 

We recommend you place a light dumbbell between your feet to add resistance if you are completing over 15 reps without much effort. 

3 sets until failure. 

Hanging leg raises

4. PARTIAL SIT UP / EXTENDED ARM CRUNCH

To target the upper abs no exercise could beat the partial sit up for activation. 

The upper abs are usually the first to start showing as your body fat percentage drops. If your starting to drop the body fat to a point where your abs are almost showing, incorporate this exercise to start developing those upper abs. 

To really put some extra tension on the abs try incorporating some light weights. Simply hold a light dumbbell or weight plate straight up into the air and press your shoulder blades of the ground. Ensure you tightly squeeze the upper abs at the top of the movement. 

4 sets of 12 reps. Ad enough weight so that the 12th rep is tough! 

partial sit up

5. BICYCLE CRUNCH

One of the best all round exercises you can do is the bicycle crunch. This exercise is effective at activating the upper and lower abs as well as the obliques. 

This is a great exercise to add in at the end of your sessions and needs to be in your ab circuit if you’re wanting to develop your entire mid-section.

It can be difficult at first, just start slow and focus on squeezing the abdominals as you rotate. Once you are confident you can increase the tempo.

4 sets of 20 reps.  

Bicycle Crunch

create a killer AB CIRCUIT

To completely target your entire abdominals I recommend you add in at least 1 crunch type movement, 1 leg raise movement and one rotating type movement. 

Your abdominal muscles are an almost even split of fast and slow twitch fibres so it is important you use a variety of rep ranges.

Train your abs just like you would train any other muscle group. If you are easily able to do more that 15-20 reps per set trying adding some weight to make the movement more difficult. 

As your ab muscles are constantly working throughout the day you will find they can recover quickly. Keep your rest to a minimal amount and keep tension on the muscle for as long as possible. 

A technique I have always enjoyed for ab training is a circuit style. Set up the equipment needed for 3-5 different ab exercises. This way you can hit all parts of your abs without getting bored completing the same exercise over and over. Use the timer on your phone to keep track and complete 30 seconds on each station with a short 10 seconds rest in between. Complete 3 full rounds if your abs can handle it!

Think training abs is boring?
It's much more fun training with a group!

DOWNLOAD YOUR FREE 7-DAY TRIAL TODAY AND GET THOSE ABS POPPING!

TOP DIETING MISTAKES

October 8, 2018
brisbanebooty

What’s Killing Your Results?

It seems like just about every person you meet is trying to find the perfect balance between eating the foods they want, but not looking like they eat all the food they see.

With summer quickly approaching, people are scrambling to find the magic fat loss formula and strip the winter coat. Whether you are just trying to look good for a day at the beach or trying to lose the excess weight you have been carrying around for years, dieting is going to be the key.

With each trainer and each website promoting a different diet, it can be difficult to figure out which one will work best for you. To make it even more confusing, many diets seem to contradict one another. Vegan diets eliminate animal products, while many other contain lean meats as a staple protein source. Advocates of a ketogenic diet will say restricting carbohydrates will help shred body fat, while the Mediterranean diet suggests a higher carb intake will be your ticket to 6 pack city. It can get confusing pretty quickly, especially for someone with less experience.

Why do all these people advocate their diet, and claim they work wonders? Because just about any diet can work if followed correctly. Unless you have specific dietary requirements, it doesn’t matter whether you eat carbs, meat, plants, dairy, etc. What is more important, is whether you can sustain a caloric deficit and consistently follow the method you have selected.

If that was the end of the story we would all be lean with fantastic physiques, but unfortunately, there are simple mistakes you may make that will make losing weight much more difficult. This is why it is important you educate yourself as much as possible on which dieting mistakes are going to have negative implications on your results.

Too Much Restriction

Dieting and deprivation often go hand in hand. Often when people start diets they feel they must deny themselves all their favourite foods in order to see results. While you may need to limit some of your favourite foods, too much restriction on your diet can lead you resenting your new diet program.

For many of us, we are better off allowing for some small indulgences from time to time. This little bit of flexibility will make your diet routine much easier to stick to. By allowing small “cheat meals” in your program, it may help to prevent a large binge caused by a build-up of cravings. A binge is not only detrimental to your results, but to your mental health as well.

Too Focused on the Scales

The scales seem like a very objective measure of dieting success, so it’s understandable why so many people get caught up on the numbers they produce. Unfortunately,  the body doesn’t lose weight in a linear fashion, as we would like to expect. I have seen many clients feel awesome about the changes they have seen in their body, just to step onto the scales for them to read a higher weight.

This is especially true for beginners as they can increase lean muscle mass as they lose fat, resulting in a leaner look, but heavier on the scales. It’s important to use multiple measures to track your results. At Brisfit we try to always use at least 4, the scales, tape measure, progress photos, and fitness challenges.

Expecting Linear Results

As mentioned in the paragraph above, we often expect to see constant, steady progress as result from our hard work and dieting. Many of us that have completed a fat loss challenge or something similar will know that isn’t always the case. Some weeks you can lose a few solid kilograms, while others you will fail to lose any weight at all. These not so great weeks are often met with stress and anxiety. No one wants to feel like they’re going backwards.

It turns out the human body is a very complicated system, and you might be actually losing body fat even though the scales are telling you you’ve lost no weight. Water intake, glycogen depletion, sodium intake, hormonal balance and many more variables can all cause dramatic swings in your bodyweight. The worst thing to do is overreact to these swings by immediately changing your diet. This can cause stress and unwanted adaptations over time. Instead, keep your eyes on the prize and keep persistent for a little while longer. I would recommend you give it a few weeks minimum, and during this time continue to take and record your weigh-in results. If no consistent changes are being seen after this period make adjustments as needed.

Failure to Plan

Just like anything else in life, you need to have a game plan in place to be successful. People often fail to plan out their meals for the week ahead, which can make sticking to next weeks diet plan a big challenge. You might find yourself away for a work trip, busy running around after the kids or you might be flat out at the office and have so much going on, you are forced to get your hands onto something quick and convenient. These cases are classic examples of why its so important to plan ahead in order to keep to your plan.

Planning your diet can come in a few forms, one of the most popular being meal prep, which is food that fits your diet requirements that you have made in advance. This is a fantastic way to know exactly what is in your food, and how it was cooked, as well as keeping costs low. Growing in popularity is the prepared-for-you meals. Companies such as 5.4, Workout Meals, Youfoodz, Muscle Meals and many are growing in popularity as busy Australians seek a cost-effective and easy way to keep their diet on track. This options can be great for someone who is very time poor or perhaps dislikes cooking but does not want to eat out every day. A popular method for those living on the run is finding a restaurant that has a diet-friendly option for you. Either way, a little bit of planning helps you stay on track and keep your diet going strong.

Starting too Aggressively

Probably one of the most common mistakes people make when starting a new diet program is starting too aggressively. It is common knowledge that a calorie deficit leads to fat loss, however, many take this information and apply the “more is better” approach. They will start their diet in a huge caloric deficit in order to lose weight very quickly. While this sounds great on paper, it doesn’t run as smoothly in practice.

A huge caloric deficit can lead to some unwanted side effects, such as constant hunger, irritability, fatigue and brain fog which can make your day to day life much harder to endure. This often leads people to quit their diets pretty soon after starting.

Perhaps what’s even worse, it can actually damage your metabolism quickly and lead to stalls in your weight loss. A recent study on the participants of The Biggest Loser showed a massive decline of their metabolic rate during the strict dieting period, and even more scary, a far lower metabolic rate than what is to be expected after the program had finished.

This can actually set you up to not only regain the weight but at an accelerated rate once you quit the diet. Another recent study provided evidence that yo-yo dieting actually made losing the weight harder each time you attempted it, while also regaining the body fat at a much more rapid rate.

So although it sounds appealing on paper, dieting too hard, too fast it can lead to long-term weight gain after the brief initial success.

Conclusion

We all know that losing body fat and toning up means restricting your caloric intake and increasing your activity level. This often means you might feel hungry as you’re not able to eat as much and as often as you previously have. By increasing your activity level you will boost the number of calories your body is burning each day, potentially allowing you to fit in an extra meal or even that treat to keep you from an emotional meltdown.

The strategy you choose to employ with your diet can make or break your success. If you are someone that can burn out very quickly or get over something quite fast, an overly aggressive or restrictive diet will lead to poor adherence and outcomes. Similarly, being too reactive to your results or failing to plan ahead can unravel all of your hard earned progress. It is important to avoid the common mistakes that have been mentioned in this article.

Dieting can be unpleasant at times, but by dieting smarter you can make your life and dieting experience much easier, ensuring results in the short term as well as long-term success.

 

Coach Parker.

Join our summer fitness challenge

Why you should join our upcoming fitness challenge.

September 27, 2018
brisbanebooty

A fitness challenge is beneficial for everyone. Whether you are looking to regain your health and fitness or already work out 5-times a week, joining our summer shred fitness challenge can amp up your results.

There a many benefits of fitness challenges that can often be overlooked but we are bringing them into the light! We want you to understand how the Brisfit Bootcamps 10-week summer shred challenge is different, and what the right kind of fitness challenge can do for you.

Benefits of a fitness challenge

 

1. INSIGHT


Setting goals are easy, but working towards them and meeting them can be challenging. How many times have you set a health and fitness goal only to declare it ‘too hard’ a few days later? Sometimes reaching our goals can take a good deal of self-reflection and discovery. During our challenge, you will be making physical, nutritional, and lifestyle changes with the help of a dedicated health and fitness coach.

You will be prompted on a journey of self-discovery to find out what is keeping you from your goals and address it. What is the cause of late-night snacking? Why do we cancel our afternoon workout to slump on the couch the second we get home from work? Why do we scroll through social media when we should be asleep? We’ll help you to replace these less than ideal habits with new healthier ones. This kind of transformation will be valuable in all areas of your life.

 

2. ACCOUNTABILITY


How often do you tell yourself, “In 5 minutes I will get up and workout.” Or, “I will wake up early tomorrow and go for a run.” Then nothing happens. Participating in our fitness challenge is a short-term monetary investment that will ensure you follow through on your exercise plans. It can also lead to a lifelong love of exercise! If your thinking – ‘ugh who could love exercise?!’ then chances are you haven’t found the right style for you. Brisfit Bootcamps runs 7 weekly sessions and each is different, so we’ll have something you enjoy. Plus, we have a great community of women who support each other in achieving their heal and fitness goals. Feeling accountable yet?

 

3. EXTRA FOCUS

Maybe you are exercising every other day, (awesome – great work!). But perhaps you have set a bigger fitness goal, like running a marathon, rehabbing an old injury, or changing your body composition? Joining our 10-week summer shred challenge with a specific time frame will give you the extra focus to complete new workouts with an eye on training towards those goals. Our sessions are run by a personal trainer who can personalise the workouts for you, and the extra motivation will help you push through the challenges of taking your fitness to the next level.

 

4. NUTRITION

We will provide you with scientifically backed research on healthy eating. No need for any fad diets! Nutrition is a very individual thing. What works for those Instagram models or is printed in the magazines may not work for you! Our fitness challenge is a great time to explore nutrition and how your body feels. During the fitness challenge, your health and fitness coach will be there every step of the way to answer questions about nutrition and help you discover the best overall plan for you. So save yourself the googling and get the real answer that will lead you to real results!

 

5. GREAT VALUE


There is no doubt every exercise program is a valuable investment in your health but at what cost? We’ve seen other so many fitness challenges in the Brisbane area charging upwards of $60 per week, some even advertising their packs for $89 per week with all the same inclusions of Brisfit. This is just one of the reasons our clients love Brisfit! With memberships starting from just $29.95 a week, we make sure we pack as much value as possible into them. Every membership includes seven weekly training sessions, nutritional guidance, 24/7 support and access to our online community.

The Brisfit Bootcamps 10-week Summer Shred challenge will run from the 15th of October to the 21st of December. The challenge includes access to a female specific nutrition and exercise plans, 7 weekly bootcamp sessions, a private online forum where your health and fitness questions will be answered, fortnightly online educational sessions, social events, and prizes.

To sign up click here, or download your FREE 7 DAY TRIAL HERE!

Protein for women

WHEY PROTEIN FOR WOMEN

January 22, 2018
brisbanebooty

Protein is an important macronutrient for body composition and overall health, even if you’re not exercising every day. Protein plays many roles in the human body, including: neurotransmitter, energy production, cardiovascular function and immune system regulation. Above all this, protein is key for building and repairing muscle tissue. You can spend hours each week training hard, but if you’re not replenishing afterwards, you are doing yourself a disservice and will not obtain the best results possible.

When considering what type of protein powder you should be consuming around training time, you should be looking at a complete source, containing all essential amino acids; Whey Protein. So what is it, and why is Whey beneficial for women?

What is Whey?
Whey in its original form is the milk serum by-product you get when you heat and curdle milk in the cheese making process. Milk is made up of two types of protein, Whey & Casein. Whey is one of nature’s few complete sources of protein, meaning it contains all nine essential amino acids that humans must obtain through diet.

The beginning process for creating whey protein is membrane filtration, such as microfiltration or ultra-filtration. Once filtered, the whey is spray dried and micro-encapsulated into a powdered product which is then usually altered by the manufacturer with specific flavouring and colouring to make it more pleasant to consume.

There are two types of whey protein powders:
Whey Protein Concentrate (WPC) and Whey Protein Isolate (WPI).

• Whey Protein Concentrate (WPC): Produced by the ultra-filtration of whey, WPC is whey protein that contains less than 90% protein concentration, and could be as low as 20%. Usually, the exact proportion of whey will be notated following the term “WPC” such as WPC “70.” The rest of the powder is made up of lactose, fat, and micro-nutrients.

• Whey Protein Isolate (WPI): May be produced by a variety of membrane filtration techniques, with the goal of reaching >90% protein concentration and removal of most (if not all) lactose. Manufacturers will also often combine filtration with an ion-exchange technique to selectively filter out particles by their ionic charge rather than just molecular size.

What are the benefits?
During an intense workout, you’re breaking down muscle tissue. To rebuild, you need to give your body the right fuel and a big part of this is replenishing the nine essential amino acids that can’t be naturally produced by your body. With a whey protein supplement, amino acids will be readily available, particularly the three most important branched-chain amino acids (BCAA’S): leucine, isoleucine and valine which are essential to repair damaged muscle, easing muscle soreness and aid in toning muscle.

Whey also provides other key benefits for women:
– Stability of energy levels and appetite compared to carbohydrates, protein takes longer to break down and digest. This slow digestion time means you’ll stay fuller longer and keep hunger at bay, making it easier to hit your caloric intake and macros for body-weight maintenance.
– Helps you burn calories more efficiently
Protein has one of the highest thermic effect of food (TEF), which is the rate at which your body burns calories while digesting food. Since your body uses more energy to process proteins than it does to digest carbohydrates and fats, people who consume more protein throughout the day might see faster fat-loss results than people on a lower-protein diet plan.
– Prevents the loss of muscle
As already described, if insufficient amino acids are present, your body will start breaking down muscle tissue to get individual aminos. For you, this could mean a loss of muscle and a slower resting metabolism. Supplementing protein will prevent this.
– Boosts your immune system
Research has shown that several components in whey protein work together to improve immunity. A group of blood proteins called immunoglobulins (IgG1, IgG2, IgA, and IgM) are incorporated into milk and whey. They help pass on immunity to infants and adults as well. Colostrum, the first milk following birth, contains the greatest concentration of these compounds.

Which Whey to go?
There is no “best” whey protein as choosing the right whey protein for you ultimately comes down to several factors including budget, quality/flavour desired, lactose tolerability, and what you are using the product for.

Here is a summary of the pros and cons of each type of whey protein powder:

Pros and cons of whey protein concentrate (WPC)
WPC is a bit higher in fat and carbohydrate content, and for this reason tends to be a bit sweeter and creamier than WPI. There will be a small amount of lactose in most WPC products, so if you don’t tolerate milk sugar very well then your best bet is to stay clear of WPC.

Pros and cons of whey protein isolate (WPI)
If you want a lactose-free, low-fat, and easily digested protein then WPI is tough to beat. A small drawback of WPI is that doesn’t have as sweet and creamy of a texture that WPC does (but this is subjective).

Usually, I would recommend a high-quality Australian brand that uses New Zealand grass-fed dairy to ensure it contains the finest and purest ingredients, so you can be sure you’re getting the very best grade of whey protein isolate possible to nourish your body. Not only is whey protein isolate the best choice for post-workout recovery for muscle toning, it’s also the most ideal protein to use throughout the day to stabilise blood sugar and suppress food cravings. It helps you to stay fuller longer, so it satisfies your appetite.

Coach Parker

HOW TO SIMPLIFY CALORIE COUNTING

January 21, 2018
brisbanebooty

Calorie counting can often be quite the chore – a rigid practice requiring control, dedication and precision. Having to track every meal, snack and drink can seem overwhelming and complex. It doesn’t have to be though. Simple tricks can make it an easy and rewarding habit, that will benefit your weight loss or fitness efforts in the long run.

Calorie counting is important because it ensures you know what you consume and how often you eat. It highlights patterns in your diet and helps you to build good habits. Calorie counting doesn’t mean you can’t have cheat snacks or meals, but it ensures you’re aware of the true calorie intake in each treat.

Calorie counting allows you to establish a baseline. From here, you can judge whether it corresponds to the amount of daily exercise and activity you do. This makes it easy to adjust your calorie plan accordingly. Calorie counting provides the consistent data to determine what’s best for your body and for your fitness plan.

Calorie counting doesn’t have to be the strenuous task it’s often made out as. Here are a few simple tricks to make it an easy, quick and even enjoyable activity:

Use an App This one’s a given. Apps are great as they’re so easily accessible (because who doesn’t have their phone on them all the time?) Apps like MyFitnessPal also keep a backlog of all your data. This means you can identify long-term patterns and trends. Many apps also multitask so you can track activities, calories and water intake all in the one place.

Eat Consistently This doesn’t mean you have to eat the same thing for every meal, every day. There’s no fun in that. But have a repertoire of proven meals and snacks. Most apps let you save meals, making it quick to record if the calories are already counted.

Meal Prep This is probably the best thing you can do when calorie counting. Prepare and freeze your meals in advance. Then you know exactly what you’re eating and how many calories it contains. Plus you can pre-fill your favourite recipes in your calorie-tracking app. Meal prep is also a great way to control portion sizes. You won’t be tempted to overeat, and again this makes calorie counting simple and easy.

Unfortunately, we don’t always have as much time as we like to buy food, prep the food, measure the food and then eat it. If you often turn to naughty options because you didn’t have the time to prep on a certain day, maybe have a look at healthy meals as a backup. I know I always expect to have time to meal prep, but more times than not, ill get distracted by work and before I know it I’ve completely lost my day to prepare. By having a few spare healthy frozen meals I can fall back on I don’t need to turn to naughty food.

Calorie counting doesn’t need to be a strict and rigid exercise. It’s all about being more familiar with the patterns in your diet. This helps you build effective and sustainable dietary habits that will maximise your fitness efforts.

So head to your local grocer, buy your healthy, whole foods, and try giving it a go. It can take some getting used to, but once you’ve done it a week or so it becomes effortless but super effective!

 

Coach Parker.

How much protein do you REALLY need?

October 14, 2017
brisbanebooty

It’s the age-old question: How much protein does your body REALLY need to build that desired lean muscle?

The standard advice you’ve probably heard around your local gym, or from your personal trainer has always been about 1.5 grams of protein/kg of body weight (BW). But does this bro-science have any merit?

Within the fitness community, at your local boot-camp, gym, sports club or your favourite youtube channel, you will hear people advocating for above 3 grams of protein per kg of BW, and you’ll come across people who claim they continue to build strength and lean muscle on 1 gram/kg or less.

In this article, I break down relevant research and science to settle this debate once and for all.

If you need a refresher on total calorie consumption read this: CALORIES: What are they and why do we need them??

The Recommended Daily Intake

For adults between the ages of 19-30 years old, The Australian Health & Medical Research Council recommends 0.68g/kg for males and 0.60g/kg for females. For many of you, this number will seem exceptionally low, and it is.

Here is an example using 65kg women with a daily goal of 1700 calories to show how it is.

65kg X 0.60 of protein = 39g per day. If she consumes 1700 calories per day, only 9.18% of her daily calories come from protein. Leaving 90% to come from carbohydrates and fats. 

In a separate article by the Australia Health & Medical Research Council, they recommend intakes at or above 15% protein appear to be required for ensuring that the estimated average requirement for micronutrients are met.

Research by The Sports Nutrition Society recommends 0.8 grams/kg BW for 95% of the population. They have obtained this figure through the nitrogen balance technique. Although this method is the most common, most researched and at the time of writing this article, the best method of measurement, there are some problems associated with this technique in both athletic and non-athletic populations. Some experts suggest that nitrogen losses through gas, excessive sweating, and high rates of ventilation during training can make measuring nitrogen measurement almost impossible, leading to false results. If this is the case, then the recommended protein intake for maintenance of muscle tissue may be underestimated.

It is also important to recognise that these minimum protein requirements are not equivalent to optimal protein levels. They are purely a minimum amount to avoid muscle tissue catabolism.

Increasing your protein

There has been debate among athletes and nutritionists regarding dietary protein needs for centuries. Although contrary to traditional belief, recent scientific information collected on physically active individuals tends to indicate that regular exercise increases daily protein requirements. This may mean that actual requirements are below what is needed to optimize athletic performance. and so the debate continues.

Numerous interacting factors including energy intake, carbohydrate availability, exercise intensity, duration and type, dietary protein quality, training history, gender, age, timing of nutrient intake and the like make this topic extremely complex. At the present time, substantial data indicate that the current recommended protein intake should be adjusted upward for those who are physically active, especially in populations whose needs are elevated for other reasons, e.g., growing individuals, dieters, vegetarians, individuals with muscle disease-induced weakness and the elderly.

Endurance Athletes, Body Builders & Resistance Trainers

A study in the Journal of Applied Physiology  examined the effects of training on nitrogen balance and body composition during periods of habitual and altered protein intakes. They conclude that resistance trainers and bodybuilders during habitual training require a daily protein intake greater than that for sedentary individuals in the maintenance of lean body mass and that endurance athletes require daily protein intakes greater than either bodybuilders, resistance trainers or sedentary individuals to meet the needs of protein catabolism during exercise.

Optimal Timing of Protein Ingestion Relative to Exercise

In 2001 a perspectives paper entitled “Grandad, it ain’t what you eat, it depends when you eat it – that’s how muscles grow! was submitted. The paper was a brief review of a earlier study that investigated the effect of immediate and 2 hour delayed feedings of protein on muscular hypertrophy and strength over a 12 week period of resistance training in elderly males. An oral supplement of 10 grams of protein, 7 grams of carbohydrate, and 3 grams of fat was administered. Results indicated that muscle fibers in the quadriceps increased in the immediate protein condition, where as no significant increases were found in the 2 hour delay condition. Both dynamic and isokinetic strength increased, by 46 and 15%, respectively in the immediate condition, whereas the delayed condition only improved in dynamic strength, by 36%.

These results indicate that immediate intake of protein after exercise is an important factor regulating muscle growth. Possible explanations include the observation that protein synthesis is stimulated in response to resistance training, and these effects are inversely related to time, as seen in Figure 1 below.

Figure 1.

Strength And Performance

A study published in the Medicine & Science in Sports & Exercise investigated the effect of a high protein diet (2 grams/kg BW) and a relatively lower protein diet (1.24 grams/kg BW) on bench press 1- Rep Max (RM) and squat 1-RM performance during a 12 week resistance training program in experienced resistance trained participants. While there was minimal difference for bench press, the high protein group improved their 1-RM squat to a greater extent than the low protein group.

In a similar study divided 51 male and female participants into two groups. Group one received a 40 gram whey protein supplement twice daily, while group two received a carbohydrate placebo during a six month resistance training program. Participants in the supplemented group averaged twice the protein intake (2.2 g/kg body weight) as the placebo group (1.1 g/kg body weight). The protein supplemented group experienced significantly greater strength gains than the placebo group in bench press and hip sled tasks, as seen in figure 2.

 

Figure 2.                                                                                                                                    Percentage increase in Squat and Bench Press in High Protein (HP) and Low Protein (LP) conditions during six months of resistance training. Data from Vukovich et al.

 

What does this all mean

To summarise I will combine all the given information from a range of articles, and from my personal experience.

For an average Jane, who does not participate in any sort of serious exercise activities, the recommended amount of 0.8grams/kg BW by The Sports Nutrition Society is sufficient in maintaining a healthy weight and keeping muscle catabolism to a minimum. With this amount of protein, growing lean muscle mass and increasing strength will be extremely difficult. For those participating in steady, medium intensity cardio programs 0.8grams per kilogram is a sufficient dose for those activities.

For someone who regularly engages in resistance training with the goals of increasing lean muscle mass and increasing strength, the recommended amounts are between 1.5 – 2 grams per kilogram of body weight. It turns out science backs up the bro-science from your local gym bodybuilder. This amount will not only ensure you maintain your hard earned muscle but that your strength is consistently increasing and you are able to continue to grow new lean muscle.

Is there a maximum consumption limit

For those that wonder if there is a limit to the amount of protein you can consume per day, the answer, at this point is no. According to the Australian Health & Medical Research Council, there is limited data available on maximum protein intakes, it is impossible to set an upper limit in terms of grams per day. They are unable to establish a maximum limit at which adverse health consequences occur.

My personal recommendations

I personally aim for around 30-40% of my daily calories to come from protein sources. Consuming as much protein throughout the day through lean sources, such as fish, lean mince and turkey. I also supplement with Whey Protein powder post workout and throughout the day to boost my daily levels if I have not consumed sufficient amounts throughout the day through food sources.

If you are going to supplement with protein powders, I highly recommend using an Australian brand that sources their ingredients from local producers and uses Australian or New Zealand grass-fed dairy. For a good quality WPI, the protein per 100g should be upward of 85, meaning many of the fats, carbs & sugars have been filtered out. You can also buy many Australian WPI’s that are both lactose and gluten free for people with allergies. Remember to always check the ingredients list and nutritional table (not just protein, but everything you eat) and aim for a protein powder with less than 5 ingredients. You don’t want to be buying a protein with 15 ingredients, including added salts, thickeners, creamer from sunflower oils and corn syrups.

If you have any questions about your daily protein intake and/or supplement program you can email me anytime.

– brisfitbootcamps@gmail.com.au

Coach Parker

Greater longevity & More Energy

October 12, 2017
brisbanebooty

Do you want to increase your daily energy? Do you also want to maximise the amount of fats, carbs & proteins that get converted into energy for your body to operate at its optimal level?

Exercise may just be the answer, but not how you would have guessed.

Newly published research is providing us with a deeper understanding of how training improves muscle health and exercise capacity, which has been described as the best predictor of mortality in the general population.

Whether your muscle is healthy, or not so healthy determines whether your entire body is healthy or not. A new study published in journal Nature Communications describes how exercise helps the body to keep the cells in the muscle healthy and strong.

Exercise improves muscle health by renewing the cellular powerhouse, the Mitochondria. The Mitochondria is the part of cells that turn sugars, fats and proteins that we eat, into forms of chemical energy that the body can use to carry on living.

 

Every living thing is made of cells: tiny compartments contained by a membrane. Cells are the smallest things that can reproduce themselves. When we look inside cells, we see that they have sub-compartments that are smaller still, known as “Organelles” which perform different functions that are essential for the cell to live.

 

Mitochondria are organelles found in the cells of every complex organism.  They produce about 90% of the chemical energy that cells need to survive. No energy; no life! So it’s easy to see why when mitochondria go wrong, serious diseases are the result, and why it is important we understand how mitochondria work.

So, how does exercise affect the mitochondria in the muscles?

The answer is through mitophagy, which is the process of damaged or defective mitochondria being selectively removed, which usually occurs after periods of stress.

A recent study on mice showed that for 3 to 12 hours after exercises the mitochondria showed signs of stress, and after 6 hours they could observe signs of mitophagy.

Exercise removes damaged mitochondria in the muscles. If you do this repeatedly you keep removing the damaged ones. You will end up with better quality muscle, with healthier mitochondria for energy production and increased longevity.

 

Coach Parker

BREAK THE SLUMP AND GET MOTIVATED

August 21, 2017
brisbanebooty

Stuck in a slump after the cool winter months and can’t break free? Summer is quickly approaching, so I am here to help you get motivated and set you back on track to reach your goals and finally achieve the summer beach body you have always dreamt about.
When I fall out of exercise consistency, due to illness or injury or disruption from things going on in my busy life, it’s hard to get started again. Sometimes I don’t even feel like thinking about it, it is just easy to leave it for future me to deal with. But I’ve always found a way to break out of that slump, and here are some things I’ve learned that have helped set me back on the path to success.

1. Set just one goal. 
Whenever I’ve been in a slump, I’ve discovered that it’s often because I have too much going on in my life. I’m trying to do too much. And it saps my energy and motivation. It’s probably the most common mistake that people make: they try to take on too much, try to accomplish too many goals at once. You cannot maintain energy and focus (the two most important things in accomplishing a goal) if you are trying to do two or more goals at once. It’s not possible — I’ve tried it many times. You have to choose one goal, for now, and focus on it completely. I know, that’s hard. Still, I speak from experience. You can always do your other goals when you’ve accomplished your One Goal.

2. Find inspiration from your favourite people.
Inspiration, for me, comes from others who have achieved what I want to achieve, or who are currently doing it. I read other blogs, books, magazines. I Google my goal, and read success stories. Podcasts and YouTube videos from my favourite people is usually my go-to places for inspiration. You can find professionals in your favourite field or interest, and for me, hearing their passion and knowledge inspires me to learn more and be the best I possibly. Re-spark that passion.

3. Get excited.
This sounds obvious, but most people don’t think about it much. If you want to break out of a slump, get yourself excited about a goal. But how can you do that when you don’t feel motivated? Well, it starts with inspiration from others (see above), but you have to take that excitement and build on it. For me, I’ve learned that by talking to my friends about it, and to others, and reading as much about it as possible, and visualizing what it would be like to be successful (seeing the benefits of the goal in my head), I get excited about a goal. Once I’ve done that, it’s just a matter of carrying that energy forward and keeping it going.

4. Build anticipation.
This will sound hard, and many people will skip this tip. But it really works. If you find inspiration and want to do a goal, don’t start right away. Many of us will get excited and want to start today. That’s a mistake. Set a date in the future — a week or two, or even a month — and make that your Start Date. Mark it on the calendar. Get excited about that date. Make it the most important date in your life. In the meantime, start writing out a plan. And do some of the steps below. Because by delaying your start, you are building anticipation, and increasing your focus and energy for your goal.

5.Post your goal. 
Print out your goal in big words. Make your goal just a few words long, like a mantra (“Exercise 15 mins. Daily”), and post it up on your wall or refrigerator. Post it at home and work. Put it on your computer desktop. You want to have big reminders about your goal, to keep your focus and keep your excitement going. A picture of your goal (like a model with sexy abs, for example) also helps.

6. Commit publicly. 
None of us likes to look bad in front of others. We will go the extra mile to do something we’ve said publicly. For example, when I wanted to get lean for my holiday to America this year I told all my buddies and challenged my mate who I was travelling with. I couldn’t back down, and even though my motivation came and went, I stuck with it and completed it. Now, you don’t have to commit to your goal by posting a public FB post or and add in the courier mail, but you can do it with your friends and family and co-workers. And of course our Brisfit ladies  have this amazing support network behind you, so post to our private Facebook group. Or you can post it on your FB if you really want. And hold yourself accountable, don’t just commit once, but commit to giving progress updates to everyone every week or so.

7. Think about it daily.
If you think about your goal every day, it is much more likely to become true. To this end, posting the goal on your wall or computer desktop (as mentioned above) helps a lot. Sending yourself daily reminders also helps. And if you can commit to doing one small thing to further your goal (even just 5 minutes) every single day, your goal will almost certainly come true.

8. Get support. 
It’s hard to accomplish something alone. For everything I do I try to gather support and help of friends and family. You have this online forum that can help tremendously. And of course, your partners and closest friends need to be on board to help every step of the way. If they are dragging you down or pulling you off the path to your goals you need to let them know.

9. Realize that there’s an ebb and flow.
Motivation is not a constant thing that is always there for you. It comes and goes, and comes and goes again, like the tide. But realize that while it may go away, it doesn’t do so permanently. It will come back. Just stick it out and wait for that motivation to come back. In the meantime, read about your goal (see below), ask for help (see below), and do some of the other things listed here until your motivation comes back.

10. Stick with it.
Whatever you do, don’t give up. Even if you aren’t feeling any motivation today, or this week, don’t give up. Again, that motivation will come back. Think of your goal as a long journey, and your slump is just a little bump in the road. You can’t give up with every little bump. Stay with it for the long term, ride out the ebbs and surf on the flows, and you’ll get there.

11. Start small.
Really small. If you are having a hard time getting started, it may be because you’re thinking too big. If you want to exercise, for example, you may be thinking that you have to do these intense workouts 5 days a week. No — instead, do small, tiny, baby steps. Just do 2 minutes of exercise. I know, that sounds wimpy. But it works. Commit to 2 minutes of exercise for one week. You may want to do more, but just stick to 2 minutes. It’s so easy, you can’t fail. Do it at the same time, every day. Just some crunches, 2 pushups, and some jogging in place. Once you’ve done 2 minutes a day for a week, increase it to 5, and stick with that for a week. In a month, you’ll be doing 15-20. Want to wake up early? Don’t think about waking at 5 a.m. Instead, think about waking 10 minutes earlier for a week. That’s all. Once you’ve done that, wake 10 minutes earlier than that. Baby steps.

12. Build on small successes.
Again, if you start small for a week, you’re going to be successful. You can’t fail if you start with something ridiculously easy. Who can’t exercise for 2 minutes? (If that’s you, I apologize.) And you’ll feel successful, and good about yourself. Take that successful feeling and build on it, with another baby step. Add 2-3 minutes to your exercise routine, for example. With each step (and each step should last about a week), you will feel even more successful. Make each step really, really small, and you won’t fail. After a couple of months, your tiny steps will add up to a lot of progress and a lot of success.

13. Read/watch about it daily.
When I lose motivation, I just read a book, watch a YouTube video or listen to my favourite podcasts about my goal. It inspires me and reinvigorates me. For some reason, reading helps motivate and focus you on whatever you’re reading about. So read about your goal every day, if you can, especially when you’re not feeling motivated.

14. Call for help when your motivation ebbs.
Having trouble? Ask for help. Email me, call me, text me. Get your partner of BFF to join you. Call your mum, dad, brother or sister. It doesn’t matter who, just tell them your problems, and talking about it will help. Ask them for advice. Ask them to help you overcome your slump. It works.

15. Think about the benefits, not the difficulties. 
One common problem is that we think about how hard something is. Exercise sounds so hard! Just thinking about it makes you tired. But instead of thinking about how hard something is, think about what you will get out of it. For example, instead of thinking about how tiring exercise can be, focus on how good you’ll feel when you’re done, and how you’ll be healthier and slimmer over the long run. The benefits of something will help energize you.

16. Squash negative thoughts; replace them with positive ones. 
Along those lines, it’s important to start monitoring your thoughts. Recognize negative self-talk, which is really what’s causing your slump. Just spend a few days becoming aware of every negative thought. Then, after a few days, try squashing those negative thoughts like a bug, and then replacing them with a corresponding positive thought. Squash, “This is too hard!” and replace it with, “I can do this! If that Insta chick can do it, so can I!” It sounds corny, but it works. Really.

 

Best of luck with your summer goals. If you are looking for the extra push of motivation through our amazing fitfam, wanting to step up your training and wanting to learn more about nutrition, dieting, supplementation and more Brisfit Bootcamps is for YOU!

Round 4, 2017 is kicking off Monday October 9th. If you sign up before October 9th and mention this blog article you will receive half price membership unit round 4 kicks off!

For all info visit the ‘training’ & ‘membership’ tabs up the top. You can also email me directly on brisfitbootcamps@gmail.com

 

Coach Parker

 

 

Photo by Arnold Exconde on Unsplash

Love Your Body

February 8, 2017
brisbanebooty

Treated with proper respect and car, the human body is naturally equipped to repel diseases and invade organisms. We need to build up and enhance the natural defence of the body, and enable it to heal itself (or not get sick in the first place), with a healthy diet and lifestyle including plenty or exercise.

We often deny the body of its natural function and destroy many of its natural defences by overeating fat-laden foods, not keeping physically active, not sleeping enough, smoking cigarettes, overindulging in alcohol, or stressing too much.

We all need to learn to take responsibility for our own health. We need to adopt lifestyle changes for our own long-term health and well-being. These changes need to be administered with a holistic approach. A healthier diet is good, but when incorporating physical activity, it’s great. The same applies to your mental and emotional self. You can eat well and train regularly but if you are struggling with stress,  not sleeping, or emotionally unstable, you will not reap the same results as someone who is emotionally clear.

A healthy life can only be achieved by an all-round approach to lifestyle. Beginning with diet, then introducing a training program, and trying to eliminate unnecessary stresses from your day to day life.

SCULPING YOUR BIKINI BODY

January 14, 2017
brisbanebooty

So I get asked by clients, friends & family, “How can I lose this?” while they’re pinching whatever area they are unhappy with. While no two people are exactly the same, there are a few general tips that I can share with you to set you up on your journey to becoming leaner and healthier than ever.

CALORIE INTAKE
If you weigh 75kgs and are only eating 1,000 calories a day, you are not eating enough. That doesn’t mean break out the doughnuts, that means you need to increase your daily intake. You need to look at your diet and find the gaps. For those who train multiple times a week, an increase in protein consumption would be highly recommended if you’re not hitting your daily calorie needs.
A general guide for calorie intake is your bodyweight (in pounds) times ten to twelve. Example: 165lbs (75kg) x 10 = 1650 cal.
(1 pound = 0.45kgs) Get your weight in pounds.

Use this daily calorie calculator to help you find your number.

Basal Metabolic Rate (BMR) and Daily Calorie Needs – Calculator Online (Harris-Benedict equation)

This isn’t going to work for everyone, this is simply a starting position for someone who has no idea what number to aim for. If you use this number for a few weeks and you are not seeing results, that’s when we make changes. Trial and error is the key as it isn’t easy hitting the magic number on your first attempt.
You will need to be aware that this ‘magic number‘ will not stay the same forever. As you gain lean muscle the number increases, and as you lose lots of body fat and maintain your current muscle mass the number will decrease.

Now, most of you have probably just seen that 1650 calories and are probably thinking this is a lot of food, but it is not.

Women have been taught that starving themselves will make them lose weight. In reality, we don’t just want to be smaller, do we? Don’t we want to be leaner while maintaining lean muscle, too? I’m not saying bodybuilding lean and with crazy amounts of muscle, but enough to see some definition in your arms, back and abs. Most women would answer me with a very loud, “Yes!”

To acquire that desired lean beach bikini body, there are many components that come into play. In the following paragraphs, I will touch on a few of them to get your weight loss journey started by helping you lean down and build lean muscle without putting your health at risk by attempting crazy crash diets.

Calorie intake is just one component of many that go into this machine we call our body. The body is much smarter than the average person. You may trick it once or twice, but it will learn how to overcome what you are trying to do to it. The body will combat under eating by hoarding everything you feed it. Then you jump on a piece of cardio equipment and pedal your little heart out for extensive amounts of time, and still – nothing. Why is that? Keep reading!

DROP THE CARBS
According to the Harvard School of Public Health, a moderately low-carb diet can help with losing weight and preventing heart disease.

Do not completely eliminate them; doing so would only set you up for failure. Do you even know how many you get in a day? An important part of achieving your goals through slightly reducing carbohydrates is logging and monitoring your diet through a food log or logging on apps like MyFitnessPal.com or Loseit.com. If you aren’t keeping track it will be very difficult to gauge whether you are actually reducing carbs consistently each day. As we have all heard, consistency is key. 2 days of slightly lower carbs, unfortunately, doesn’t have a massive impact on our overall physique, but over a number of weeks it will start to accumulate, bringing you closer to your dream body.

Do you know what foods are considered high in carbohydrates? Another important aspect is being educated and being familiar with what amount of each macronutrients (carbs, fats, protein) are founding in foods you consume, and what ingredients are in the food products you buy.

The big killer in the carbohydrate category to avoid is sugar. This includes candy/lollies, cakes, chocolate, sports drinks, sauces, some tinned foods like spaghetti and much more. It also includes fruit. I hear so many people say how healthy they eat and then proceed to tell me they load up on fruit. Some fruits are very high in natural sugar. Natural sugar is still sugar, and it will still lead to an increase in fat if you eat too much of it. Obviously, fruits contain loads of essential vitamins and minerals, you just need to be cautious that you aren’t self-sabotaging yourself.

Another misconception is that brown rice, brown pasta and whole grain bread are completely different to their regular white counterparts when it comes to calories. Truth is – they aren’t. They just have a little more fiber and digest slower, so you don’t get quite the same insulin spike, but they are still a carb and they can still cause fat gain if you overeat them.

So what we have learned is slowly reduce carbs down until you start to see the results you’re after. Be patient and take your time, you don’t need to just cut all carbs because its Monday and you’re pumped to get shredded for Friday. Week by week reduce amounts of carbs to find the amount that works for you. This will also help you maintain your precious muscle.

If someone wanted to go on a low carb diet I would start them out at 25-30% of their daily calories from carbohydrates in their diet and assess from there. This is going to depend on your current diet. If you are currently getting 50-60%+ of your calories from carbs, you starting goal may be to just get that amount below 50%.

How are you going to do that if you don’t know how many sugars and carbohydrates are in what you’re eating? Start logging your food on one of the sites I mentioned above. And you must take responsibility for what goes in your mouth.

INCREASE PROTEIN AND DONT FEAR FATS
Increasing your protein may help maintain the lean mass (muscle) you already have. If you need a refresher, my article, HOW MUCH PROTEIN TO YOU REALLY NEED will explain the amounts required for your activity level. Protein also has the ability to increases your metabolism, which means your body burns more of the calories you consume. This is through the thermogenic effect of food.

Adding a little more lean mass is usually a good thing. Once again this will increase the number of calories your body burns on a day to day basis, without you having to do anything! As a general starting point, I think 30-40% of your daily calorie intake should be from protein. I have seen great results with this.

We’ve all heard of good fats. Use them in moderation as a part of your diet. Do not overdo them though, as you will end up going way over your daily calorie intake due to their higher calorie count.

The media and government have been demonising fats in the diet for decades, making large unscientific claims about it leading to dramatic health consequences, including obesity, heart problems and much more. What is now becoming much more widely known, is companies with invested interests have been known to fund certain studies and skew the findings to dimish the effects of their products, while vilifying others’ products. Perhaps the most notorious of them all is the sugar industry.

Lucky for us all, however, updated and more accurate studies are emerging and debunking the myths and misleading information regarding fats in the diet. These include studies assessing the effects on weight loss through various diet techniques, such as low carb, and low fats. A study in the New England Journal of Medicine even concluded that subjects that were placed on a low carbohydrate diet lost considerably more than those who were placed on a low fats diet over a six month period.


RESISTANCE TRAINING

Ladies, listen very closely: you will not become the hulk after 3 weights training sessions! Even males with considerably higher amounts of anabolic hormones such as testosterone even struggle to put on muscle, which helps explain why so many seek out supplementation assistance from anabolic steroids, but that’s an article for another day. If you start getting bigger, it is most likely because you are also eating more. You may put on a little lean mass, but it should not cause your quads to start popping out of your jeans. If you know what foods are suitable for weight loss, and you consistently stick to your nutrition goals as well as consistent resistance training, you should be getting smaller and leaner. This is due to the muscle being much denser (1kg of muscle takes up much less space than 1kg of fat). So as you reduce body fat and replace it with muscle, even if you stay the exact same weight, your waistline will be getting smaller.

Here are some of the proven benefits of resistance training.
– Improved muscle strength and tone
– Weight management
– Prevention and control of health conditions such as diabetes, heart disease and arthritis
– Pain management
– Improved mobility and balance
– Improved posture
– Decreased risk of injury
– Increased bone density and strength
– Reduced body fat
– Boosted metabolism
– Improved sleep patterns
– Increased self-esteem
– Enhanced performance of everyday tasks

GOING CATABOLIC

With everyone chasing the leanest and sexiest physique physically attainable, it is easy to go overboard with cardio in the attempt to strip yourself of body fat.
Cardio is amazing for both physical and mental health but over doing the cardio can block you in your path to becoming lean and aesthetic.

During large bursts of cardio, your body can start to become catabolic, which means it starts to eat muscle for fuel instead of food recently eaten and fat stores.
Try not to overdo your cardio. By keeping it under 45 minutes you can help minimise muscle breakdown. Also, make sure to get your dose of resistance training in. This will ensure you maintain your precious muscle and can continue to increase your BMR.

Becoming catabolic also happens when we don’t eat enough. Starving yourself will only make you carry more fat. When you can’t stand starving yourself anymore and go back to “normal” eating, don’t expect a positive result. All the scam diets that tell you to drink nothing but shakes or eat only five hundred calories a day, they make you catabolic and set you up for failure. Don’t be lazy. Take control of your body.

It all comes back to being balanced and approaching your health and fitness from a variety of angles. You need to display self-control to achieve your goals, but you also need to make sure it’s sustainable, and if that means you have 6 strict days and 1 bad day, so be it. The eventual outcome will still be much greater than someone who has a perfect diet for 2 weeks, then gets over it and goes back to 7 days of bad food choices.

While these guidelines are general, they work and they are a great place to start whether your goals are athletic or aesthetic. Cardio, strength, and nutrition are all important and all build upon each other. Focusing too much on any one aspect while leaving others at the wayside won’t have you be the best athlete you can be.

Coach Parker.

Layout mode
Predefined Skins
Custom Colors
Choose your skin color
Patterns Background
Images Background