There simple…

…but effective!

Top 2 Fitness Tips

Perform Total Body workouts
You can do these using a 5 station circuit, we often use these types of circuits at our Sydney boot camps.

This way you get to work the upper body, lower body and core all in one circuit. The way we program the circuits is an upper body pull (i.e. row, chin up), lower body push (i.e. squat/lunge)
upper body push (i.e. press ups, shoulder press), core movement (i.e. plank, rusina twist), lower body pull (kettlebell swings, deadlifts).

Perform each exercise for between 50-60 seconds and have a 10-15 second rest between each station.

High Intensity Carido
Interval training (HIIT)has been scientifically proven to burn nine time more fat than regular steady state cardio and keeps the metabolism elevated for up to 48 hours after your workout.

Perform interval training after strength training or on non-strength training days at least 3 x per week.

Depending on your fitness level alternate between 10-20 seconds of maximal effort, followed by 10-20 seconds of rest. Repeat these intervals for 10 times with a 90 second rest, then perform a 2nd set. The type of cardio can vary but at our Sydney boot camps we like to use bodyweight exercises i.e. burpees, mountain climbers etc or good old fashioned sprinting and hill training.

Top 2 Diet Tips

Eat at regular intervals
You should look to eat your first meal as soon as you wake in the morning and then every 2-4 hours after to starve fat and feed the muscle. By suppyling your body with regular fuel you will keep your metabolism high and will stop your body from going in to fat storage mode.

Think fiber first
When consuming carbs Eat as many green veggies as you like to keep your belly full between meals. For optimum fat burning try to cut out starchy carbs such as bread, rice and pasta, the only time you can break this rule is immediately after your workout.

Use these 4 health and fitness tips and you can’t go wrong!

Train Hard!

Dan Clay
Dangerously Fit

                          

It doesn’t matter how hard you train – you CANNOT out train a poor diet and I believe diet is about 80% of weight loss.

The following nutrition guidelines have produced some life-changing results for our personal training and boot camp clients all over Sydney.

If you follow our nutrition plan and exercise program CAREFULLY you can expect to lose 1kg per week.

Nutrition Tip 1. Eat at regular intervals

Your first meal of the day should be right after you wake up in the morning and then every 2-4 hours thereafter for a total of 6 small meals per day. This is the foundation of any weight loss program as it feeds the muscle with the nutrients it needs and prevents the body from going into starvation mode which will slow down your metabolism and fat burning.

You should try to consume 3 staple meals per day – breakfast, lunch and dinner, and 3 snacks (mid-morning, mid-afternoon and before bed).

Nutrition Tip 2. Eat carbs that are high in fiber

Remember to focus on the quality of the carbohydrate first, then on the quantity. All carbs (except dairy) should contain at least 3 grams of fiber per serving with less than 10 grams of sugar per serving.

Use the following 5 step carbohydrate reduction process to begin eliminating bad carbs…

Step1. Replace all white carbs with whole grains and all refined sugars with natural sugars i.e. fruit and honey. This will keep your blood sugar levels stable which is key to maintaining high energy levels and burning fat.

Step2. Limit all 100% whole grain starch and natural sugar consumption
to within 1-2 hours post-workout or immediately upon waking for breakfast. Your body best handles these types of carbs at these times without excessive risk of this energy being stored as fat.

Step3. Replace all starches and sugars with fruit and veg. Fruit and veg are the most nutrient dense carbs and are loaded with all types of nutrients, antioxidants, minerals, fiber and other photochemical’s making them an essential component of any sensible eating plan.

Step4. Decrease the amount of fruit and increase the amount of veggies (except corn, peas, carrots and potato) to limit the amount of natural sugar (fructose) that will prevent your body from maximally using stored body fat for fuel. Eat plenty of dark green veggies like green beans, spinach, broccoli, asparagus, dark leafy lettuce etc.

These types of veggies are the most figure friendly foods and you can consume as much of these as you like.

Step5. Use strategic carb and calorie cycling to take your body to next level (my clients and I have had great success with this but it is beyond the scope of this article).

Nutrition Tip 3. Take the right supplements

Not all supplements are equal and like everything you get what you pay for. The best type of multivitamin supplements are whole food based – meaning they originate from real food and not coal or tar as many synthetic vitamins do. These types of supplements are little more expensive but are definitely worth it.

The right type of multivitamin will ensure your body functions optimally even if you fail to eat 8-12 servings of fruit and veg a day.

You should also be taking a high quality essential fatty acid or fish oil supplement. Omega-3 fats found in fish oil are scientifically proven to increase metabolism and generate increased fat burning, besides having a host of other benefits like preventing cancer, reducing inflammation and joint pain, enhancing skin and hair quality, etc.

Well, those are my 3 nutrition tips you can instantly begin implementing. Keep your diet simple and clean and you’ll look your best in no time.

Let me know how you go.

Dan Clay
Dangerously fit

                          

So without further delay…

The No-Crunch Six-Pack Abs System:

Step 1- Is to burn the fat that sitting on your abs

A.) Eat well and elevate your metabolism

Drink between 2-4 cups of water as soon as wake in the morning and then drink between 1-2 cups of water every 2 hours you are awake. Drink 1-2 cups of water for every 15 minutes of vigorous activity.

Eat as soon as wake in the morning and then every 2-4 hours after that for a total of 6-8 feeds per day (3 meals, 3 snacks – half the size of your meals, workout nutrition)

Focus on a wide range of lean proteins, natural fats, fruits and veggies

Sample One-Day Menu:

Breakfast – Scrambled Eggs, Greens

Mid-Morning Snack – Mixed Nuts and Fruit/Veggie of Choice

Lunch – Chicken, or Shrimp Caesar Salad

Mid-Afternoon Snack- Mixed Nuts and Fruit/Veggie of Choice

Dinner – Grilled fish and salad/veggies

Pre-Bed Snack- Protein Shake

Take a whole food based multi-vitamin and fish/flax seed oil.

Reduce carbohydrates:

Step 1- Eliminate white carbs and instead use 100% whole grain carbs, replace refined sugars with natural sugars.

Step 2- Reduce all whole grain starch and natural sugar consumption to within 1-2 hours post-workout or immediately upon waking for breakfast

Step 3- Replace all starches and sugars with fruits and veggies

Step 4- Replace all fruits with green veggies

B.) Workout to lose fat and increase your metabolism

Monday, Wednesday, and Friday- Perform Total Body Circuit Strength Training

Sample Total Body Circuit Strength Workout- 20 Minutes (not including five minute warm-up and cool-down)

50-10 Interval Five Exercise Total Body Circuit- You will alternate between 50 seconds of work and 10 s of rest for each exercise in the following five-exercise circuit. Perform this 5 minute circuit up to four times for a 20 minute total body workout:

1. Reverse lunges
2. Press up
3. Squats
4. Inverted rows
5. Medicine ball wood chop

Tuesday, Thursday, and Saturday- Perform Interval Training

Sample Cardio Interval Training Workout- 20 Minutes (not including five minute warm-up and cool-down)

30-30’s- Alternate between 30 seconds of maximum effort and 30 seconds of active recovery. Perform this 1 minute round up to 20 x for 20 total minutes.

Step 2- Abs are built for stabilization, so train them that way

Here is one of my favourite core routines I use at our boot camps. It doesn’t involve sit up’s
but instead just pillar stabilization exercises. Once you master these awesome exercises and follow everything else you’ll have 6 pack abs in no time.

Tabata Style Pillar Workout

This killer 20 min whole body core workout uses just pillar stabilization exercises. The pillar involves working the core, hips and shoulders.

Alternate the exercises below betweens 20 seconds of work and 10 seconds of rest. Repeat this 30 second exercise 8 times for a total of 4 minutes followed by 1 minute rest and transition before changing to the next exercise.

To perform these exercises correctly tighten your abs whilst squeezing your glutes (butt) and keep a straight line from your shoulders to your heels.

Exercise 1- Plank (static or dynamic)

Exercise 2- Left plank (static or dynamic)

Exercise 3- Right plank Variation (static or dynamic)

Exercise 4- Back pillar (static or dynamic)

Let me know how you get on.

Till next time…

Dan Clay
Dangerously Fit

                          

But for many people it doesn’t matter how many crunches or sit-ups we do it never seems to happen. If I had a dollar for every time someone asked me the following question:

“Everyday I do hundreds of sit ups and crunches but I still have fat around my midsection. How come?

Well before I reveal the 6 pack system, first I’m going to debunk some very important myths regarding how to get 6 pack abs.

Myth 1. You must lose weight to see your abs.

This is not entirely true, the focus should be on fat loss rather than weight loss.

The reason?

Your body consists of fat mass and lean body mass (muscle, bone, water, organs etc). The key is to minimize your fat mass and increase your lean body mass to ramp up your metabolism, a body that starves fat and builds muscle like clockwork.

So if you lose 8 kilos of scale weight but lose some lean muscle in the process you will slow down your metabolism, decrease performance and lose muscle tone.

However…

If you lose 8 kilos on the scale but keep your lean muscle you increase your performance, increase muscle tone and lose mostly body fat.

The scale has far too many variables to account for that lead to frequent fluctuations such as hydration levels, sodium intake, and for women the menstrual cycle. I firmly believe one should NOT keep a scale at their home- it is such an anchor, particularly for women. Get off the scale and get over the numbers. The true goal is fat loss, not weight loss. Focus on clothing size reduction, digital before and after pictures, and of course the mirror for the most accurate progress tracking.

Myth 2- Doing lot’s of abs training will burn stomach fat

Spot reduction doesn’t work. You can’t train a region of the body and expect to lose body fat in that area. Nearly everyone you see does crunches but only a few people will do total body workouts so why isn’t more people walking around with flat stomachs and fat arms, legs etc. Spot reduction doesn’t work!

Everybody loses fat in a genetically pre-determined way when you create a calorie deficit through proper dietary habits and the correct training methods. So the best way to train is to focus your training around burning as many calories as possible by training your whole body every workout and not just your abs. Big exercises that work more than one muscle at a time like push ups, chin ups, squats, lunges etc burn far more calories than working one muscle at a time like crunches and sit ups. So make sure you focus your training around these big movements and only do specific abs work to supplement the rest of your training.

Myth 3- Sit ups and crunches are the N0.1 exercise for abs

The scientific term for your six-pack muscles are your rectus abdominis. For years now, we have been conditioned to think that the best way to work your rectus abdominis is by doing endless crunches and sit-ups since these trunk flexion exercises make the muscles you want to see in the mirror “burn.” However, the true function of the rectus abdominis is to prevent hyperextension, not to flex forward over and over again. Anytime you brace your abs (think slight crunch before you get punched in the gut) and pull your navel into your spine you effectively stabilize your spine into a safe, neutral position. And the moment you relax your abs and lose that braced abs position, your back will begin to hyperextend putting you at greater risk for injury.

So, we focus on stabilization exercises in all three planes of movement (saggital- front to back, frontal- side to side, and transverse- rotational) by using pillar exercise variations (also know as planks). Besides training the true “anti-extension” function of your superficial ab muscles, these bridging/stabilization exercises also activate the key transverse abdominus muscles, or your deep abdominal stabilizers, that wrap around your spine and support your internal organs. Strengthening these inner ab muscles is the key to optimal posture and performance in addition to injury prevention, yet another benefit to performing pillars over primitive crunches and sit-ups that often cause unwanted neck and back pain.

Myth 4- Long bouts of cardio will burn fat and reveal your abs

Real world case studies and scientific studies prove that aerobic training for fat loss alone isn’t the most efficient way to train. Whole body resistance training is the best way to train for fat loss. Furthermore HIIT (interval training) has been scientifically proven to burn nine times more body fat than ordinary exercise. At our boot camps we combine resistance training and interval training to combine the best of both worlds.

Be sure to check back tomorrow for part 2 of The Six Pack Abs System.

Till then.

Dan Clay

                          

Step Two – The What and When

What do you want to accomplish and when do you want to accomplish
it by?

We already figured out the obvious – you want to look better in the mirror.

So from a logistics standpoint and keeping things as cost effective as possible, there are three major ways I track “look better” progress with my clients, in order of importance from least to most important:

1.) Scale weight: This by far the least effective goal and something that far too many people get caught up on, but it gives a number worth tracking.

Even though body fat percentage would be a much better option, it’s too inaccurate for you to do by yourself and too expensive to hire someone who knows how to do it PROPERLY.

The key is too not weigh yourself on a regular basis, peoples weight fluctuates too much on daily basis due to hydration, menstrual cycles and diet. Your much better off weighing yourself when you begin, then every 2 weeks after that.

2.) Pant/Dress Size: This is the most simple and effective way of tracking whether or not you look better. For most people I think I’d be right in saying that if you drop a few pant/dress sizes you’ll be looking better.

Pick a dress or set of pants that you’d really like to get into, don’t be conservative – if it’s a size 6 dress then say it’s a size 6 dress. Don’t dilute your goals because you think it’s unattainable!

3.) Digital pictures: Pictures don’t lie, that’s the bottom line. There’s no better way of assessing whether you look better than with pictures. This is important so do don’t skip this. Taking a before picture is essentially you telling everybody that you’re ready to and committed to change.

Take pictures of what you would like to fit into or something that you think will look good on you. If your goal is to get abs then take a picture of your abs, if you want to lose weight around the hips then take a picture of your hips.

Take pictures from the front, side and rear and note the conditions you took the pictures in (lighting, time of day/week etc) be as accurate as possible. Take pictures bi-weekly or monthly until you reach your goal. Clients that have seen amazing results who failed to take before pictures had nothing but regret. Your pictures will become your trophy and a reminder of the ‘dark days’.

Step Three – Planning and Preparing for Roadblocks

What are the biggest obstacles that will prevent you from having the success you desire? What’s contributed most to past failures?

Now you know what your goals are you need to plan for any obstacles you might run into along the way.

One of the most common excuses I hear is… “I’m too busy or too tired to train”.

I don’t care how busy you are, everyone has at least 30 minutes a day when they can train. Whatever your excuse may be you need to have a plan to ensure you don’t fall into the same old trap.

It might just come down to a case of prioritizing, if your goals were important enough to you when you started your fitness journey then they deserve some priority – how important are your goals to you?

Set an appointment with yourself and keep it, don’t make excuses and don’t procrastinate – usually once you begin a workout it’s a lot more fun than you think. Don’t talk yourself out of something and try to justify it later – be honest with yourself.

OK, now you should have your goals written down and a timeframe you want to accomplish them by. Is it scale weight, dress/pant size – do you want to get into shape for a friends wedding? Be specific!

What are the roadblocks? How will you overcome them? You should have it all written down.

Now…

Put these answers and your before pictures somewhere you will see them everyday, if you feel like missing a workout or ordering take away instead of cooking at home – look at your plan and stay focused.

Till next time.

Train Hard!

Dan Clay
Personal Trainer Sydney

                          

A large part of my client’s success stories is due to our fat burning workouts and nutrition system, I have read countless scientific research, through trial and error I have put together a system that flat out works – and we’ve got many client case studies to prove it.

But, today I’m going to share something more powerful, something that must be set in place before you can even start to think about following a fitness program.

So what do you think is the real secret behind many of my client’s successes?

If you said it was my training and nutrition system then you’d be wrong, even the best programs out there are worthless if someone is unwilling to follow them carefully.

It’s been said that you can take a poor program, follow it carefully and get amazing results.

Or…

Take a great program, follow it poorly and get lousy results.

So it appears that the most important component of changing your body is finding the right motivation to stay focused on achieving your goals – and that’s what I’m going to talk about today.

I’m going to get right into the actual consultation process that each of our clients goes through before they start working with us. This is such an important aspect to our client’s success that we require it for any new client to be considered into joining our program.

Now first I must warn you.

If you think goal setting is a load of fluff and just a big waste of time you should stop reading NOW, there’s nothing I can do for you – you’re not ready change your body.

The truth is that the most successful people out there, and not just in weight loss success, but in any situation whether it’s business, sport, lifestyle etc are totally goal driven.

These people know exactly what their goals are and why they want to accomplish them.

Not only that, they have a plan of attack and have contingencies for any kind of roadblock they face along the way.

This is what I want to talk about today.

Before we start get a pen and paper and write down the answers to these questions.

Step One – Figure out the Why

Why do you want to do this?

This is where you need to be honest with yourself. In nearly every consult I’ve ever done I hear the same blanket response – every time.

”Not sure really, just wanna get fit and healthy I spose”

Wrong answer!

I’m sure they do want to get fit and healthy – who wouldn’t. But, that’s not why they’ve come to see me, getting up at 5am to train in the dark in winter time is not a powerful enough motivator (though it should be).

Let’s face it: everybody, including YOU, wants to look better when you look in the mirror. You know it’s true and frankly that’s okay because the desire to improve
your appearance is the most powerful motivator there is.

So after their initial response and some digging by me I usually get to the real reason. We find their past pain and failures and then establish new goals and future ambitions.

For some it’s being able to feel comfortable to take their shirt off at the beach, others may want to fit into clothes that looked good on them 5-10 years ago.

It all works, these are the powerful goals that will keep you focused and motivated.

So the first thing you need to establish is the WHY.

Be sure to check back tomorrow to read part 2 of this blogpost

Till then.

Train Hard!

Dan Clay
Personal Trainer Sydney

                          

If you missed part 1 you can view it here… Fat Loss Tips

If you have any questions please feel free to comment below.

Fitness tip # 6 – Calorie deficit. Through proper diet and regular exercise create a calorie deficit. This simply means burning more calories than you’re consuming. Keep a journal and get a calorie counter, you can record your diet for free at www.fitday.com. How are you supposed to know how many calories you’re putting into your body if you’re not keeping track of what you’re eating and drinking? By creating a calorie deficit you’ll be using energy from your energy stores (body fat). The trick is not to create a calorie deficit that’s too high or your body will think its starving and will begin too slow your metabolism down, your focus should be on losing fat, not necessarily weight. A too high calorie deficit can also cause a reduction in lean muscle mass making it harder for you to lose weight.

Fitness tip # 7 – Weight training. Muscle is the only tissue that is metabolically expensive. Therefore increasing muscle mass will elevate your metabolism at rest, you’ll burn more calories sitting behind your desk and whilst you’re asleep, you will also burn a considerable more amount of energy whilst you’re exercising through greater energy demand from the increase in lean muscle. Perform exercises that will give you the biggest return, compound exercises such as deadlifts, squats, pushing and pulling exercises and use a variety of combination lifts and circuits. Use drop sets and superset’s and keep the rest period in between exercises to a minimum.

Fitness tip # 8 – Consume more protein. Eating protein will keep you fuller for longer, meaning you’ll consume less overall calories in a day. Eating protein also makes your digestive system work twice as hard as eating carbohydrates and fat, so by eating more protein you’ll be burning more calories through digestion (this is known as the thermic effect). One of the biggest mistakes people make when dieting is that they lose muscle as well as fat, which will in turn slow down their metabolism. By eating plenty of protein and following a suitable weights program this will ensure you maintain your muscle tissue. If you have trouble consuming adequate amounts of protein, try supplementing with a ‘whole food based’ protein drink.

Fitness tip # 9 – Interval Training. Interval training is the #1 cardiovascular exercise for weight loss. It includes high intensity exercise (for10-60 seconds) broken up with periods of low intensity exercise. The good thing with interval training is that you burn more calories in a shorter amount of time. So there’s no need to spend hrs pounding away on a treadmill, you can be done in 20-25 mins and that’s including your warm up and cool down! This form of training will keep your metabolism elevated for up to 24 hrs after you’ve finished training, through E.P.O.C (excess post-exercise oxygen consumption), so you’ll be burning calories even while you’re sleeping.

Fitness tip # 10 – Include a cheat day once a week! Keep your body guessing and have a cheat day once a week. This will stop your body from hitting a plateau and stop your metabolism from slowing down. A cheat day is a good time to eat the foods you’ve been craving throughout the week. No-one can eat perfectly 100% of the time without cracking, so hold off any foods that aren’t in your nutrition plan until this day. Having a cheat day will allow you to be good for the other 6 day’s of the week, (just don’t go too mad)!

Be sure to check back in a few days for part 3 of this mini series.

Train Hard!

Dan Clay
Dangerously Fit Personal Training
Sydney Personal Training
Sydney Fitness Boot Camps
Sydney Corporate Fitness

                          

Fitness tip # 1 – Eat low GI foods. Eat foods that are low on the GI index. Put Simply, The Glycemic Impact Index (GI) of a food tells you whether the carbohydrate in the food is fast or slow releasing. Eating foods that have a high GI rating causes your insulin levels to rise, it’s a known scientific fact that your body has trouble burning fat when your insulin levels are elevated. Foods that are low GI will give you longer lasting energy whereas high GI foods will give you a short burst of energy, leaving you feeling hungry shortly afterwards. Avoid simple sugars which are found in sweets, soft drinks, cakes, bread, bagels, white pasta/rice and juices. Limit alcohol consumption. Instead get the majority of your carbohydrates from fruits, vegetables, beans and brown rice.

Fitness tip # 2 – Healthy Fats. Not all fats are bad for you, the right kind of fats are essential for optimal health and help reduce the risk cancer, heart disease, Alzheimer’s and a host of other illnesses. Foods that are high in saturated fat, which are found in animal based foods and Trans fats which are in processed foods should be kept to minimum. Totally eliminate fatty meats from your diet (bacon, sausages etc). If you do eat meat, make sure it’s a lean cut. Make sure you eat plenty of seeds, nuts, avocado’s and fish and be sure to take an omega 3 supplement.

Fitness tip # 3 – Drink plenty of water. Two thirds of the human body consists of water, which makes it our most vital nutrient. Water is necessary for the transportation of essential vitamins and minerals as well as carbohydrates. If your water intake is low you lose the ability to transport nutrients through your body and substances such as urea, uric acid, ammonia and other nasty matter begin to accumulate, leaving you feeling lethargic. If you don’t drink enough water your body will actually store more water because it’s not sure how long it will have to wait for you to drink again. So by drinking more water it’s actually possible to lose 1-2 kg of bodyweight of stored fluid. Drinking a glass of water before your meal can also help control your appetite and stop you from overeating.

Fitness tip # 4 – Eat 5-6 meals times a day. Eating at regular intervals will keep your metabolism burning strong throughout the day. You’re also less likely to binge eat, will have stable energy levels and will burn more calories through increased meal consumption (digestion burns calories). If you have trouble eating 5-6 meals a day, try adding a meal replacement to your diet, make sure its ‘whole food based’ so it has genuine nutritional value.

Fitness tip # 5 – Eat more fiber. A diet that is high in fiber will aid in fat loss whether you’re eating less calories or not. Fiber assists weight loss by releasing sugar into the bloodstream slowly. High levels of sugar in the bloodstream cause an insulin spike which will slow fat burning. Good sources of fiber are found in whole grains, lentils, beans, nuts, seeds, fresh fruit and vegetables. Avoid refined and overcooked foods.

Be sure to check back in a few days for part 2.

Train Hard!

Dan Clay
Dangerously Fit Personal Training
Sydney Personal Trainers
Sydney Boot Camps
Sydney Corporate Personal Training

                          

Here are a few of the most common mistakes I see people make and how you can solve them…

1. Not calorie counting. To lose weight you must create a calorie deficit through exercise and nutrition. A calorie deficit basically means you burn more calories than you consume. You can’t out train a poor diet, you need to know how many calories you’re consuming on a daily basis – otherwise how are you supposed to know whether you’ve created a calorie deficit? Everyday keep a nutrition log of your diet.

2. Not training consistently enough. When training for fat loss you need to increase your metabolism, the higher your metabolism the more calories you’ll burn. If you don’t train consistently enough your metabolism won’t increase to desired level. Consistent training has a cumulative effect resulting in more calories (fat) being burned. Train a minimum of 3 times per week.

3. Drinking too much alcohol. This one ties in with fat loss mistake number 1 but deserves special mention. Alcohol is full of empty calories with no real nutritional value and will therefore increase fat storage.

Drinking too much alcohol reduces the amount of fat your body burns for energy and while the liver is metabolizing alcohol you’re unable to metabolize fat. If you’re trying to lose fat – you need to completely cut out alcohol.

1 glass of wine (average): 130 Calories
Regular beer: 150 Calories
Pre-Mixed Smirnoff Raw, (all flavors): 230 Calories

4. Not changing your exercise program regularly enough. Ever wondered why you hit a plateau? Typically you need to mix up your program after every 6 exposures. Once you’ve performed the same exercise for 6 times or more in a row you need to;
a) Change the exercise
b) Change the reps
c) Change the sets
d) Change the tempo (lifting speed)

If you have any questions please feel free to post a comment below.

Train Hard!

Dan Clay

Dangerously Fit Personal Training
Personal Training Sydney
Boot Camp Fitness Sydney
Corporate Fitness Sydney

                          

Before boot camp this morning I was going to have either an up and go or a piece of fruit about 30 minutes before training – any views?

A. Before training have a banana which is a good source of energy before training, bananas are quickly digested and have a high GI which means they’re broken down into sugar quickly.

Have the up and go after training or even better have a JP+ complete shake (made from plant protein). The carbs will replenish energy stores while the protein will help build lean muscle tissue.

Q. Dan is the sample nutrition plan you sent to us aimed at losing weight or maintaining? I’m aiming for the former.

A. The nutrition plan is for weight loss, multiply your bodyweight (in kilos) by 28 – this is the amount of calories you need to eat to maintain your current weight.

Take 20% off this number and you’ll cause a calorie deficit, meaning you’ll burn more calories than you consume and will therefore lose weight.

Add this to the training that you’re doing at our boot camp which is aimed at increasing lean muscle (muscle burns more calories than any other tissue).

Plus the high intensity cardio part of the boot camp program will increase your metabolism and therefore burn more calories and create an even higher calorie deficit so you’ll lose weight at a much quicker rate.

Remember to re-calculate your new calorie maintenance every week as your weight starts to decrease.

Train hard!

Dan Clay

Dangerously Fit Personal Training
Personal Training Sydney
Boot Camp Fitness Sydney
Corporate Fitness Sydney