Realfit Gym & Personal Training Malvern East

Realfit is a results-based Gym and Personal training facility located in Malvern East, Melbourne. Book An Appointment Today!

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Have you ever wondered why kettlebells have gained such a prominent place in fitness routines across Australia? Unlike traditional weights, kettlebells offer a unique blend of strength training and cardiovascular improvement, all in one efficient package. In this comprehensive guide, we’ll explore the multifaceted benefits of kettlebell training and why it should be a cornerstone in your fitness regime. The Versatility of Kettlebell Training Full-Body Conditioning: Kettlebells are not just another weight training

kettle Bell swings The swing is the foundation of effective Russian Kettlebell training.It dramatically improves one's performance in most sports ranging from running to martial arts to powerlifting. My own research shows the kettlebell swings improves your balalnce and posture and a great overall fat burners,when performing the swing a few things need to be considered such as stance hip thrust and how tall you sit up top. Strengths dozens of muscles quicklyYou’ll

1. Take up a winter sport. If you're a competitive type, why not try a new winter sport? From skiing to snowshoeing, there are many great options that burn mega calories and put a whole new twist on your cold-weather workout plans. 2. Get creative at home. Sure, getting to the gym can be more of a hassle when it is cold outside, but never use snowy weather as an excuse to miss your

https://www.youtube.com/watch?v=w4cWJ34Oe5I Thanks to our Realfit Trainer Holly not only has Adrian packed on muscle but he has also pain free especially in his back. Whilst seemingly trivial statistics, they go a long way to highlighting women’s ability to focus their attention on the task at hand, particularly in a stereo typically male-focused arena such as training and the gym, smashing common gender stereotypes. I "I love the fact that in the sessions [Holly]

Without a deadline you can exhaust yourself and still not arrive at any meaningful accomplishment.  A deadline compels you to prioritise and to expend your best efforts in the most meaningful direction. With a deadline, you are constantly reminded of how valuable and precious your time is. You're able to see resources and opportunities that would otherwise remain hidden. A deadline encourages you to do the best you can with what you

When you have a morning routine,made up of positive habits as possible,then you're starting your day with intention and bringing your morning 'wins'with you into the rest of the day,while also working to deter bad habits along the way.A study has found the key to happiness is structuring your day so that includes activities that are likely to make you happy,we find with our successful clients that setting a habit

here are 3 tips that will limit cravings, and over-all sugar consumption: 1. Focus on Protein: often times when we craves sweets it's because we are lacking protein. Remember, serotonin is made from an amino acid (the building blocks that make up protein). PLUS, sugar alone causes your insulin, or blood sugar levels, to shoot up and then crash down. This can leave you feeling tired, hungry, and weak. It also gives your body an easy

Have you ever started a weight loss or exercise plan, veered off course, and then decided you’ve already "blown it”, so might as well continue being “bad" and start over on Monday? If so, you’re not alone. It’s very common. Instead of straying from the plan on Friday night and then getting right back on track the next morning, you totally derail and eat everything in sight ­— knowing that you’re going to have

Did you know that fibrous carbs are extremely beneficial for 4 reasons: a.) they are low in calories, b.) they are high in fiber, c.) they have almost no adverse affects on insulin, and d.) they are loaded with vitamins and minerals and other nutrients that fight off illness and disease. So then why shouldn’t we load up on them early in the day too?   So we encourage you to load your system up with

When you jump out of bed at the buzz of your alarm for an early morning workout, eating breakfast might be the last thing on your mind. But after fasting all night, your energy stores are depleted — and the last thing you want to hear during a gruelling workout is your stomach growl. f you’re ready to amp up your a.m. fuel, check out what I eat before my morning

MY TOP 5 TIPS TO BE A SUCCESSFUL MAINTAINER 1. Increase your total daily activity level, including formal exercise as well as sports, physical work or recreational activity. Exercise improves weight loss, but more importantly, it is critical for weight maintenance. 2. Decrease sedentary recreational activities by cutting back on TV watching, computer games and web surfing. Take up physical recreation such as sports, boating, biking, walking, hiking, gardening, physical hobbies and

In My previous article here i discussed if some people are born with fast metabolism  Can You Speed up Your Metabolism to Lose Weight? Weight loss isn’t only about eating fewer calories. Effective weight loss programs also include strategies to speed up metabolism. Fortunately, there are multiple ways you can do this. Below are 5 simple methods. 1. Do High-Intensity Workouts One of the most effective forms of exercise is high-intensity workouts, also known as high-intensity

The biggest advantage of protein supplements when people ask me is that not that they can build more muscle than chicken or egg whites or any other whole food protein, the biggest advantage is convenience. It is easier to drink a protein shake than it is to buy, prepare, cook and eat poultry, fish or egg whites. Consuming small, frequent meals is the optimal way to eat, regardless of whether

If people don't understand the “calories in” versus “calories out” equation, they're not going to lose fat and will mistakenly think that there's a cause and effect relationship between specific foods and gaining fat. Many people think eating pizza or a burger or chocolate equals getting fat. It doesn't. It's not a cause and effect relationship where "junk food" automatically turns into fat. Eating too many calories equals gaining fat and

In this article we'll continue to investigate why 96% of all weight loss efforts end in failure, and how you can be among the 4% who succeed. 1. Weight Loss Success Is NOT About What You're Eating -- But What's Eating You Losing weight and keeping it off has nothing to do with what you're eating, how much of it you're eating, or how often you're eating it. The truth is that

Success is a consistent pattern more than it is an isolated event. It is the way you live rather than some object or experience you acquire. In fact, the way to truly have success is to be success just like my client Frank who dropped 9kgs in 4 weeks. Success is yours when you persistently embody the discipline, the integrity, the positive attitude, the respect and all the other attributes of

Here are four ways to overcome food guilt and shame to cultivate a better relationship with food once and for all: Because food is a huge part of our social lives, it’s not realistic to skip happy hours, birthdays, weddings and almost every event. If you catch yourself feeling guilt or shame,  first come up with a compassionate response: “It’s OK that I ate in front of the TV after dinner.” Then reaffirm

Emotional eating is such an unconscious act, they often don't even realise they're doing it. For many of us, that mindless munching can sabotage even the best-laid healthy-eating plan. While it isn't realistic to think you can banish every single emotional eating episode, it is possible to cut back on this behavior. But you first need to understand WHY your emotions are making you indulge in the first place. I’m hopeful these 4

We tell our client's that you can eat all the right foods at the right times, but if you’re eating too much, it’s going to be tough to lose fat. So, I want you to work on the following strategy to ensure that you have the right portions at each meal just like our client.   Dish each of your meals up using the “Fist/Palm/Thumb Rule” (see explanation below) and then do

Push-ups: Is the one body weight chest exercise to rule them all. I like to cranks quick and fast reps at least 60 reps in around a minute in total in as few sets as possible. Do as many as you can and rest briefly, if needed, and then continue riding the gain train.  Tip: Note that push-ups on kettle bells really burn the muscle out, "This will give you that blood flow

For Margarita she developed great back muscles as a late bloomer we thought we would share some of her great tips Train your back at least once per week, if not twice. Remember, we want to build a balanced, symmetrical physique. So if you've been skipping back day, it's time to re-focus. I always use straps on my back days to take my grip, my forearms, and my biceps out of

The pump is the short-term sensation you experience during training when your muscles fill up with blood faster than the blood can leave the area, making the muscles appear fuller and larger. It's a tight, swelled feeling, often accompanied by an increase in vascularity. Pump workouts generally involve medium (8-12) or higher (13-20+) repetitions, supersets/trisets/giant sets, and/or brief rest intervals between sets. You'll hear some strength coaches and functional training experts

This was a question I was asked over the phone on a recent inquiry ! Of course I answered . Just be sure you have a dietary-induced calorie deficit. Is it the best way? Not by a long shot. We've known for some time that when you restrict calories, your level of non exercise physical activity (non exercise activity thermogenesis or NEAT), drops spontaneously, even if you don't realize it's happening. Your physical