Frequently Asked Questions

NUTRITION

There is ultimately only one way to drop body fat. That is being in a calorie deficit. Understand what your total daily energy expenditure (TDEE) is and take a percentage off that to be in a deficit. 

The bigger the deficit the more weight you lose. However, there is also the safe way.

Depending on your specific goals, we recommend a deficit of no more than 500 calories per day, or roughly 10-20%.

You can bulk first but probably wont see the desired results. 

In order to gain lean muscle we need to shred the fat first. Start with a 10-20% calorie deficit, then once you have achieved 10-12% body fat, begin your bulk phase of 10-15% surplus from your new TDEE.

** It is important to note that this process can take several months, be patient and consistent, the results will follow.

“Long term consistency trumps short term intensity”

Tracking is only one real way to determine what is working, and what is not. 

If that’s not for you, then eating a consistent diet every day, managing portion sizes and ensuring the highest of nutritional value foods is on the plate is a the ideal process in figuring out what works for you, and what doesn’t.

Nope, this puts out the numbers and you therefore won’t be in a true deficit as your exercise is already calculated into your TDEE.

Plan ahead.

Take a look at the menu before heading out for dinner. Pick the option which you think best suits your needs for that day. If you track your calories, log the meal for the day, BEFORE you go. This way you are more inclined to stick with it, rather than make a last minute emotional hunger decision.

How long is a piece of string? This is very dependant of your goals, and even more dependant on your DNA (everyone is different). Obviously we are not able to grow to the size where we need to shuffle sideways through doors. 

Your body will reach a point where it cannot physically grow anymore, this is based on nature and the way we were designed. This wont happen overnight either, building muscle takes years of consistency and discipline.

Yes, as your TDEE has now most likely gone up, you will need to fuel your body with more energy. The best way is through quality food. 

 

This is completely dependent on your individual goals and what you are trying to achieve. Dozens of peer-reviewed studies indicate that fasting can be an effective tool to mitigate risk for metabolic disease.

If you want to know more on the topic and research a little more in depth, we use the ZERO fasting app, or head to their website.

www.zerofasting.com/

It depends. How much conditioning are you doing? How much food are you eating? 

This answer is very individualised. As long as you continue to hit your macro and calorie targets along with consistent training, then all you need to do is re assess every few weeks to see how you are tracking – Through photos, body fat measurements and scale weight.

Increase your TDEE through either increasing training volume or increasing your NEAT, and naturally your body will be crying out for more energy (food). 

Eating less, more often has also been proven to work for some individuals. There is no one-size fits all approach, but the best approach is to keep trying something different until you find what work for you. 

“Bad” foods is a very subjective term. Bad to you may not be bad to someone else. 

Ultimately any food which is high in essential minerals and nutrients can be considered “good”. 

Intermittent fasting involves eating for a certain period of time throughout the day (eating window) and then not eating for a certain period of time (fasting window). The windows times vary depending on how strict you wish to be. 

A common ratio is 16:8. You fast for 16 hours over the day and have an 8 hour window where you eat your meals. 

This technique is only suitable if you do not over eat throughout the 8 hours. There is no point eating more calories than you should in the 8 hours, it defeats the purpose.

However, if you are willing to limit yourself to the desired window of eating time then this can be a good method in controlling how much you eat throughout the day. 

TRAINING

This is the tempo variation we use for movement patterns such as a squat or deadlift. Each number represents seconds and X represents EXPLODE.

The first number is the lowing phase (eccentric)

The second number is the pause or hold position (isometric) 

The third number is the up phase (concentric)

The fourth number is pause between each rep

For the example above in a squat it would be 4 seconds down, 2 second pause at the bottom, explode up and take no rest between reps. 

This can sometimes be a trial and error scenario. The best way is to start lighter than you think and progressively move up in weight from there. You can only get injured by lifting too much, too heavy, too fast or too often. 

So best to take it lighter and slower at the beginning until you better understand your body and its capabilities. 

The Dense Strength method is one of the best ways to improve gymnastic strength.

First find your MAX number of reps for the given movement. Half that number and perform it every minute for 5 minutes. 

The following week, aim to complete more reps over the 5 sets. Even if it is only by 1. Continue once or twice a week.

We want to become better across the 10 physical skills. The best way to do this is through constantly varied but not random movements and workouts. Being generalists we need to train across a variety of modal and time domains in order to keep the needle moving forward. Unfortunately we do need to sacrifice specificity, but touching your toes, lifting heavy and for long periods of time trump any singular skill in our eyes. 

Regardless if you are a beginner or advanced athlete we need to take the time to prioritise and focus on perfect movement patterns. This may mean a little rest time in between sets to give our body a chance to recover from lifting, regain our thoughts and go again.

INJURY

Unfortunately there is not much that can be done for being sore. This is known as Delayed Onset Muscle Soreness. A necessary side effect of getting shredded and moving well! – Of coarse if there is any acute pain associated it may need extensive care to prevent further injury. 

There are only 4 ways you can get injured from training.

(apart from dropping a weight on your head or missing a box jump)

The only way you can get injured is if you’ve:

Lifted too fast … (speed)

Lifted too much … (volume)

Lifted too heavy … (intensity)

Lifted too often … (over-use/ lack of recovery)

….. for your current physical capacity and ability levels.

It’s often hard to say what has directly happened when someone hurts their back. You’ve probably done one of the above. Too fat,  too much, too heavy or too often. 

Firstly focus on what you CAN do, not what you can’t. That way you will be able to slowly build your capacity back up. 

Secondly, never work through any time of pain. There is always a regression and movement which can be done to get you moving pain-free once again. 

It’s often hard to say what has directly happened when someone hurts their back. You’ve probably done one of the above. Too fat,  too much, too heavy or too often. 

Firstly focus on what you CAN do, not what you can’t. That way you will be able to slowly build your capacity back up. 

Secondly, never work through any time of pain. There is always a regression and movement which can be done to get you moving pain-free once again. 

It’s often hard to say what has directly happened when someone hurts their back. You’ve probably done one of the above. Too fat,  too much, too heavy or too often. 

Firstly focus on what you CAN do, not what you can’t. That way you will be able to slowly build your capacity back up. 

Secondly, never work through any time of pain. There is always a regression and movement which can be done to get you moving pain-free once again. 

MOBILITY | FLEXIBILITY RECOVERY

‘What gets measured, gets managed, improved, better, checked or *insert anything*”. The point is, to measure. 

This can be as simple as taking before and after photos, or timing how long you can spend in certain positions. 

Flexibility is the ability of a muscle(s) to lengthen. 

Mobility on the other hand is the ability of a joint to move actively through a large range of motion. 

Just because someone can’t touch their toes it does not always mean they have ‘tight’ hamstrings. Joint range of motion through the hips and spine need to be addressed before making any assumptions. 

When a muscle contracts to enable movement, a joint action occurs. This can be known as ACTIVE range of motion. The muscle is actively forcing the range. 

PASSIVE range is less common. It requires the muscles to be relaxed which allows a muscle joint to be moved by an external force. This could be from gravity, another person or machine. 

It depends, the sleep health foundation of Australia recommends people aged 18+ get an average of 7-9 quality hours of sleep per night. 

It depends. 

In order to see any. real benefit from foam rolling, we have to allow our neuromuscular system to respond to the stimulus. 

Rather than doing a few quick rolls of the lower back, hammies, quads or thoracic spine, choose and area and sink your teeth into it (metaphorically of course). Spend a solid 60-90 seconds pinpointing 1 muscle before moving on. 

Allow gravity to pin the muscle and let your brain send a signal telling it to alter the tonality of the spindle and create “length”. if you can combine a good foam rolling session with some loaded mobility and active range work, you’ll be pain free in no time. 

It depends.

In order to see any real benefit from trigger pointing, we have to allow our neuromuscular system to respond to the stimulus. 

Similar to foam rolling we must spend the time digging deep into the muscle for any real change to occur. Allow gravity to pin the muscle and let your brain send a signal telling it to alter the tonality of the spindle and create “length”. if you can combine a good foam rolling session with some loaded mobility and active range work, you’ll be pain free in no time. 

If you are not seeing any significant changes after foam rolling or trigger pointing this could be an indication that you are no in fact tight, but weak in those areas. 

MINDSET | RESILIENCE

Start small and don’t break the chain. 

“Habits are built on frequency, not time.”

The more you do something, the better you’ll be at it. It does not matter how long you spend each, often less is more. 

All you need to be thinking about is starting, even for a minute. Build on that minute the following day. 

Continue the trend never allowing yourself to stop the new habit. Our minds are creatures of habit but also lazy. We often find the easy way out and forming a new habit of skill takes some effort. 

IN 3 MONTHS TIME, YOU’RE GOING TO WISH YOU STARTED TODAY

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