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Articles

The World’s Best Diet

By Amy Needham Is it Keto? Is it Paleo? Is it Intermittent Fasting? How about intuitive eating? Perhaps Carnivore?  It’s actually both none and also any of the above. The diet you should be on is the one that you can stick to! Not just for a few weeks, months or a year, but for […]
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What’s the best training split for women?

By Andrew Menechian Most women that you find in your average gym tend to stick to the cardio section, and most men tend to gravitate to the weights section. However, this may not the best approach if you’re after that ‘toned’ look. Being ‘toned’ is going to take more than cardio, so you better get […]
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Can you maximise muscular hypertrophy?

By Andrew Menechian   If you’re like most people in the gym looking to put on muscle mass, then you’ve probably tried numerous different programs and methods to try and achieve your goals. But don’t worry, where there is a will there is a way! You can put your worries away and be comfortable knowing […]
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How to stick to your calories and macros

By Amy Needham When it comes to dieting, I’m no stranger – I’ve competed in every single bodybuilding federation, in all categories from bikini to fitness to figure, each requiring a lower and lower body fat percentage. Every time I stepped on stage, I produced a leaner, stronger and more conditioned physique, as that’s what […]
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Can your meal structure lead to greater fat loss?

By Stefan Ianev   The Trends: In recent years there has been a trend shift from consuming smaller, more frequent meals, which most people falsely believed would increase their metabolism, to eating fewer meals over a confined time period. The theory of having fewer meals over a smaller eating window is to ‘rest’ the digestive […]
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Do you need to Reverse Diet? PART 2

By Stefan Ianev   What exactly is reverse dieting? Reverse dieting is basically when you have a slow and gradual increase in calories to ensure that you do not overwhelm your impaired metabolic capacity and gain back a lot of weight. When the body experiences a slow and gradual increase in calories over time it […]
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Do you need to Reverse Diet? PART 1

By Stefan Ianev   When should reverse diets be used?: Reverse dieting is a hot topic these days, and for the most part, this is not just another fad but an important topic that warrants all the hype. With so many people going on crazy 8-week challenges and jumping from one diet to another, most […]
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Does Fasted Cardio Enhance Fat Loss?

By Andrew Menechian   Is fasted cardio for enhanced fat loss a myth? The short answer is yes! Thank you for reading. But no seriously, the most important factor to determine a cardio protocols fat loss effectiveness is calories burned. It all helps from an energy balance standpoint. For example, if you’re maintaining your weight […]
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How Neurotransmitters Effect Your Results

By Stefan Ianev How Neurotransmitters Effect Your Results   Neurotransmitters are brain chemicals that regulate our mood, alertness, motivation, concentration, memory, and personality.    What Neurotransmitters do to our bodies: By optimising neurotransmitter levels in the brain we can achieve peak performance by being more focused and alert, experience more joy and happiness in life, […]
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Refeeds vs. Diet Breaks

By Stefan Ianev Refeeds & Diet Breaks: When and how to program them in to promote fat loss If only fat loss were as simple as dropping calories, staying in a deficit until you have reached your desired body weight, then going back to eating at your previous maintenance to maintain your new weight. If […]
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5 Ways Sugar Slows Fat Loss

By Stefan Ianev   In recent years there has been a shift in the fitness industry from focusing mainly on insulin, macros, and nutrient timing to focusing mostly on protein and caloric intake. As long as you create an energy deficit and hit the minimal protein threshold, it doesn’t really matter how you get the […]
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Effects of Alcohol on Fat Loss

By Coach Nathan McVeigh Alcohol – what it’s doing to your goals, the effect it has on your body, how it is processed and what happens to your caloric intake.  Alcohol is a huge part of the modern lifestyle – from a wine with dinner, to being 10 schooners deep at the footy on the […]
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