Expert Articles

Gaining muscle is a serious science. Putting the wrong food in your mouth or overlooking that one magical, body-changing exercise can make all the difference in whether you're going to see the benefits of this week's workout. There are an endless number of factors that play into the business of bulking up-which means there are an endless number of ways for us to cheat ourselves out of results. The worst part is, you probably don't even realize that you're sabotaging yourself. Here are some of the things to consider when trying to put on some serious muscle.

As a society, we are goal orientated. Whether it is the goal of achieving a certain amount of kg off our weight, a new job or promotion, achieving certain grades in school or in this day and age, reaching a certain amount of Instagram followers. Why would it be then, that when we achieve what seems like compelling and lofty goals, we can sometimes feel empty? Like something is missing? Maybe even a little depressed?

The World Health Organisation defines health as a state of complete physical, mental and social well-being and we all know that physical activity and a healthy lifestyle can improve mental health, but not often is it said that mental health can improve the results of our physical activity and healthy lifestyle.

When it comes to weight loss too many of us think we can simply exercise that stomach away. But unfortunately, you can't out train a bad diet. Below are some tips to help burn that stubborn fat and get your metabolism working for you.

Stubborn belly fat is something we always hear people wanting to get rid of. There are no hidden secrets to losing fat in general, however these next 5 tips are ways you can improve your bodily functions and make you feel better:

Myth: Drink 8 Glasses or 2 litres of water per day

I first thought about becoming a Personal Trainer when I was 16 or 17 and I was 'training' my friends underneath my parent's house on the Central Coast. We had a home gym set-up with the best rusty equipment we could get our hands on and we'd lift weights a few times a week. My friends would come to me for advice based on the knowledge I attained from Men's Health magazines and YouTube videos, as if I knew something about the subject. Fast forward a few years to when I finished high school and had no idea what to do… My passion for health, fitness and sport hadn't dwindled but I wasn't sure if I should dive straight into Personal Training. My dad suggested I go to uni and study sports science so I can get my PT qualifications but I won't be limited to that path if I should change my mind down the track. So, I studied for 3 years and loved everything about the degree. I learned the ins and outs of exercise and nutrition (or so I thought) and I soon found out that doing as many tricep dips as possible to the song Turbulence was not how people were meant to train. During my degree I got to experience a few different occupations in fitness and/or health. I did a placement with the Central Coast Mariners and learned about strength and conditioning for athletes; I went to the clinical side of things and learned about rehabilitating people after strokes, spinal injuries, etc; and I also went to a placement in a commercial gym… and after all that, I came out of my degree still wanting to be a PT. I started applying for trainer jobs around the Central Coast, of which there was a total of 3. I had no luck so I broadened my horizons, deciding I didn't have to stay on the Coast so I applied for every single role Sydney had to offer. The first person to call me back was Alex Allegrini from Vision Personal Training Drummoyne, a suburb I'd never heard of before. I went for an interview as soon as possible and he started me on the Vision mentor program, a 9 week client experience that allows an up and coming trainer to experience everything a client will go through when they are a member with Vision. I'd officially started my illustrious Personal Training career and on day one I learned that uni had not prepared me for what I was about to experience. All I really knew about was how to train for fitness and strength, but that wasn't the reason people came to Vision. The majority of clients are here to lose weight, something I'd never had any experience with. How was I meant to relate to a client and help them lose weight if I'd never done it myself? So, I learned how to set goals, track my food, and train for fat loss. I set a 9 week goal for weight loss, fitness and new behaviours; and with the help of my mentor Alex, we worked away at achieving each goal. The real focus however, was to equip me with the know-how to transfer everything I'd learned to all the clients I'd soon have for myself. The typical Vision client in Drummoyne is rather atypical. There are people from all walks of life… young, middle-aged, elderly, people with kids, people with high stress jobs, people studying, people working for themselves, and so on. Everyone has a different story to share and this is one of the best things about the career. There is no other career where you'll learn about people so fast. One of the most pleasantly surprising things I learned was how strong the relationship with a client can become. Initially, everyone you meet comes because they want a result, but the surprising thing is, they keep coming because of the friendships they build with the trainers and clients. There's no greater feeling than seeing one of your clients, who initially said they hate mornings and running, post on Facebook that they've just been for a Sunday morning run with another client they've become friends with. My greatest and proudest achievement to date is helping a great man and now great friend lose over 50kg. There's something very humbling about seeing someone go from being barely able to move, to being capable of running 1km non-stop. He now brings his son and daughters in to train with him twice a week and I've had the privilege to get to know his family… in the back of my mind knowing that I've been a part of the reason he'll now likely get to spend a couple of extra decades with them.

This is what scientists have told us. It's easier to behave your way into a new way of thinking than to think your way into a new way of behaving.

What to eat when you want to lose weight.