Over the years, we’ve helped all kinds of clients achieve some truly incredible transformations.
We’ve seen weight lost, fat lost, inches lost. We’ve seen lean muscle gain, energy gain and motivation gain. Every client who works with us, benefits from expert coaching, accountability, support from some of the finest Personal Trainers in the industry.
We provide you with education, answers to your questions and peace of mind that you’re doing all you can to achieve incredible long-term results.
What is the best way to burn fat?
What exercises do I need to be doing to achieve results?
How do I do these exercises without injuring myself?
How many times per week do I need to train?
What foods do I need to eat to see results?
How do I keep myself motivated and moving forwards?
These are all questions we hear just about every day – and you’ll be pleased to learn, these are all questions that we can provide the solution to.
This is not a yoyo diet. This is not a gym where you are left to your own devises.
This is MYPT, a place where every member works with a Personal Trainer and every member is educated to achieve noticeable, long-term results.
Here’s our 12 step strategy to achieve your own long-term results:
Increase calorie expenditure through everyday movement.
Non-Exercise Activity thermogenesis (or NEAT) is accountable for more calorie burn than exercise based activities you perform. Increase your daily activity levels by walking, cooking, cleaning and generally moving more!
Article here on NEAT >> Movement: The most underrated activity for fat loss!
Increase calorie expenditure through exercise
We generally recommend our clients train 3-4 times per week for 40-60 minutes to achieve an effective caloric deficit (alongside controlled food intake) required for fat loss.
Building muscle through multi-joint compound movements will not only burn a large number of calories, it will also raise metabolism and increase your fat-burning capabilities for years to come.
Aim for consistency ahead of intensity – especially when starting out. This will provide the foundation and the structured routine for us to achieve your results. We’re all about slowly building positive habits, not binging for a week then dropping off.
Progress month on month, year on year.
Ensure you’re making progress within your workouts. Once you’re in a consistent routine aim to lift heavier, move faster and achieve strength and fitness improvements consistently.
Benchmark your fitness, strength and composition every 2-3 months.
How will you know you’re making progress unless you test and benchmark it? We generally benchmark our clients every 2-3 months, testing multiple fitness and health measurements. Use a tape measure for circumferential readings and a stopwatch to test your fitness.
Track, monitor and adjust our calorie input and ensure there’s a deficit.
We generally ask our clients to track their nutrition at least once every 2-3 months. Sometimes more frequently.
You can use a calorie tracking app such as myfitnesspal, or simply a pen and paper if easier. Do this for 3-5 days and take an average of your calories. Check this against your last scores. If there’s no deficit, you’ll not lose fat!!
Consume high protein foods and work towards your individual protein targets.
We set each client a personal protein target and ask them to get as close as they can to this number. Generally, we would recommend eating at least 20g-30g protein with every main meal – but this would change depending on your results and progress.
Consume nutrient-rich foods that support your hormonal function.
Aim to regularly consume dark, leafy vegetables and foods rich in antioxidants such as blueberries and raspberries. Our aim here is to gain all the micronutrients required for our bodies to function optimally.
Consume healthy fats from natural sources.
Fats are an essential macronutrient and without adequate intake we’d simply not function optimally. We generally recommend consuming at least 20% of their total intake from fats.
Aim for plenty of sleep, rest and downtime, away from exercise and away from work!
With so much stress in our lives contributing to the break-down of muscle tissue and cells, it’s vitally important to supplement your routine with plenty of rest, recovery and sleep.
Sleep requirements will vary from individual to individual, but we generally recommend getting to bed by 10pm, with 7-9 hours per night of downtime.
Drink plenty of water daily and work towards our individual hydration targets.
This is another simple, yet hugely effective strategy we use with clients to improve internal function, performance, energy levels and fat metabolism.
We set personal targets for our clients, but you should aim to consume around 2-3 litres daily. Add 0.5 litres to days when you’re training to account for the water lost as sweat.
Bonus strategy: Create a routine that allows for flexibility. One that allows you to enjoy the odd social event, night out, holiday. We’re looking to create a routine that you enjoy!
This is a biggie – there’s no use in doing all of this in one massive hit, only to feel so restricted that you’re unable to keep it up. This routine must be personal to you. It must be something you feel you can stick to and make a part of your lifestyle on an ongoing basis.
It helps if you find something you enjoy. Not many people enjoy running on the treadmill for hours, watching the clock.
Thankfully, people seem to love the sessions we create for them at MYPT, which increases compliance and makes the whole thing that whole lot easier!
Find out how we can help create your routine, contact us here >> Contact Form