Newstrengths Gyms - Personal Fitness Training

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Nutrition Rules for Building Lean Muscle

When it comes to muscle building and getting stronger the most important part is to consider the diet we are taking in. Yet most of the time we end up taking the wrong diet which leads to least significant change.

Here are few golden rules from Newcastle Gyms to help you get the right amount of nutrition:

1. Calories are King

The common myth is after starting to lift weights we start to eat in huge amounts without keeping in mind the amount of calories we are consuming. To grow muscles you need to focus on the amount of calories you are consuming rather than the quantity of the food you are consuming. Check out the standard chart below follow it for 2 weeks if haven't started to put on weight start adding 250 calories per day.

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2. MORE PROTEIN, BUT NOT THAT MUCH    

Another mistake that body builders make while muscle building is following the rule of consuming excess protein which is not consumed by the body. For example body builders have been told to consume 300g of proteins daily which ends up being wasted as the body is unable to process all the excess protein. The common thing to do is to consume protein.   2g per kilo of bodyweight mark and you can potentially round that up to your goal weight eg. A 80kg guy wanting to get to 85kg would aim for 170g of protein per day.

3. CARB UP TO BUILD UP

Carbs become a good source of nutrition when a person knows how well his/her body. A general rule of thumb is the leaner you are the better you are able to handle carbohydrates. If you are unsure of how your body handles carbs aim to start at around 3 grams per kilo of bodyweight and scale up from there. Some people can tolerate upwards of 500 grams of carbs per day whereas others may get better results in the range of 250-300 grams

4. FATS WON’T MAKE YOU FAT

Fats form most of the calories so it is important to not go overboard. A good starting point for most people is 0.85 grams per kilo of bodyweight and then adjusting from there.

5. GET YOUR GREENS

The vitamins and minerals we get from eating a variety of fruits and vegetables play crucial roles as catalysts in chemical reactions in our body to help us function at optimal levels. So you must focus on getting 1-2 fist sized portions of fruit or veggies at each meal of the day.

 6. SUPPLEMENTS AS SUPPLEMENTS

Often we consume supplements during the breakfast and after workout. Supplements like high quality grass-fed whey protein isolate, fish oils and greens supplements or multivitamins if you have trouble getting enough nutrients in. But one should focus mainly on the breakfast as it forms the most integral part and then consume the supplements.

7. BONUS RULE – EAT BURGERS, DRINK BEER AND LIFT HEAVY THINGS

We advice all our participants at Newcastle Strength Training to believe that gym should add to your life rather than just being your life. We often avoid going out with friends because you don’t want to miss your meal, can’t have a drink with your partner because it will ruin your gains. Yes you won't see optimal results if you have too much leniency but the journey to building lean muscle isn’t just so you can stand in front of the mirror at the gym and look good. It’s about becoming your best self so you can bring that best self out to the world.

Check Out our blog for more updates and article regarding fitness & Weight Loss Programs.    

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Three Mindset Shifts You Need To Make While Chasing Your Goals

We all know people who consistently achieve their goals… No matter how high they aim or how hard life’s cards may be stacked against them. They just have that terminator mindset and keep going no matter what .Read more articles on gym activities only on Newcastle gyms

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Reasons Why You Haven't Reached Your Training Goals

Over the Past Few Years at Newcastle Gyms, We’ve found 3 common mistakes that come up pretty common with the people we have worked with in the past and want to share them with you so you can stop making the same mistakes.

1. YOU DON’T EAT ENOUGH PROTEIN

Protein intake is key when trying to promote weight loss and preserve muscle mass while dropping the body fat. Part of the reason why we end up low on protein tends to be the way we have grown up focused around carbohydrate based meals. Cereal for breakfast, sandwiches for lunch, things that work out of convenience rather than function. A good starting point is to aim for between 1.5-2.25 grams per kilo of bodyweight. To give you a simpler way of figuring that out, 100g of most lean meats contains around 25-30g of protein so if you were aiming for 150g of protein for the day you could have 3 servings of 200g of lean meats.

2. YOU LACK DISCIPLINE (THE REAL TRUTH)

I get it, things get in the way. But plenty of people out there are still getting up early to go and train even though work is busy or the kids were keeping them up all night or they just wanted to eat pizza. Often we get super motivated but once that subsides we don’t have the discipline to see it through. Now there’s plenty of ways to get around this but often it comes down to stacking the cards in your favor and making it harder for you to fail. Go to the gym with a friend, hire a coach, find a gym close to work, set more than one alarm or the Tim Ferris favorite: write a cheque to an organization that goes against what you believe in and make a friend hold onto it. If you give up then they send the cheque and you just funded something you wouldn’t ever do normally. If you make it to your goal, they give you the cheque back and you shred it.

[newstre-blog]

In this video we demonstrate simple steps for a simple snatch

[newstre-blog]

Newscastle Gyms in Bennett Green  provides the best weight loss program in south wales. Visit Us at http://newstrength.com.au/

[newstre-blog]

Nutrition Rules for Building Lean Muscle

When it comes to muscle building and getting stronger the most important part is to consider the diet we are taking in. Yet most of the time we end up taking the wrong diet which leads to least significant change.

Here are few golden rules from Newcastle Gyms to help you get the right amount of nutrition:

1. Calories are King

The common myth is after starting to lift weights we start to eat in huge amounts without keeping in mind the amount of calories we are consuming. To grow muscles you need to focus on the amount of calories you are consuming rather than the quantity of the food you are consuming. Check out the standard chart below follow it for 2 weeks if haven't started to put on weight start adding 250 calories per day.

2. MORE PROTEIN, BUT NOT THAT MUCH    

Another mistake that body builders make while muscle building is following the rule of consuming excess protein which is not consumed by the body. For example body builders have been told to consume 300g of proteins daily which ends up being wasted as the body is unable to process all the excess protein. The common thing to do is to consume protein.   2g per kilo of bodyweight mark and you can potentially round that up to your goal weight eg. A 80kg guy wanting to get to 85kg would aim for 170g of protein per day.

3. CARB UP TO BUILD UP

Carbs become a good source of nutrition when a person knows how well his/her body. A general rule of thumb is the leaner you are the better you are able to handle carbohydrates. If you are unsure of how your body handles carbs aim to start at around 3 grams per kilo of bodyweight and scale up from there. Some people can tolerate upwards of 500 grams of carbs per day whereas others may get better results in the range of 250-300 grams

4. FATS WON’T MAKE YOU FAT

Fats form most of the calories so it is important to not go overboard. A good starting point for most people is 0.85 grams per kilo of bodyweight and then adjusting from there.

5. GET YOUR GREENS

The vitamins and minerals we get from eating a variety of fruits and vegetables play crucial roles as catalysts in chemical reactions in our body to help us function at optimal levels. So you must focus on getting 1-2 fist sized portions of fruit or veggies at each meal of the day.

 6. SUPPLEMENTS AS SUPPLEMENTS

Often we consume supplements during the breakfast and after workout. Supplements like high quality grass-fed whey protein isolate, fish oils and greens supplements or multivitamins if you have trouble getting enough nutrients in. But one should focus mainly on the breakfast as it forms the most integral part and then consume the supplements.

7. BONUS RULE – EAT BURGERS, DRINK BEER AND LIFT HEAVY THINGS

We advice all our participants at Newcastle Strength Training to believe that gym should add to your life rather than just being your life. We often avoid going out with friends because you don’t want to miss your meal, can’t have a drink with your partner because it will ruin your gains. Yes you won't see optimal results if you have too much leniency but the journey to building lean muscle isn’t just so you can stand in front of the mirror at the gym and look good. It’s about becoming your best self so you can bring that best self out to the world.

Check Out our blog at Newcastle Strength Coach for more updates and article regarding fitness & Weight Loss Programs.    

[newstre-blog]

In This video we are sharing the the secrets to growing muscle. For more information visit us at http://newstrength.com.au/

[newstre-blog]

Newscastle Gyms in Bennett Green  provides the best weight loss program in south wales. Visit Us at http://newstrength.com.au/

[newstre-blog]

REASONS WHY YOU HAVEN’T REACHED YOUR TRAINING GOALS

Over the Past Few Years at Newcastle Gyms, We’ve found 3 common mistakes that come up pretty common with the people we have worked with in the past and want to share them with you so you can stop making the same mistakes.

1. YOU DON’T EAT ENOUGH PROTEIN

Protein intake is key when trying to promote weight loss and preserve muscle mass while dropping the body fat. Part of the reason why we end up low on protein tends to be the way we have grown up focused around carbohydrate based meals. Cereal for breakfast, sandwiches for lunch, things that work out of convenience rather than function. A good starting point is to aim for between 1.5-2.25 grams per kilo of bodyweight. To give you a simpler way of figuring that out, 100g of most lean meats contains around 25-30g of protein so if you were aiming for 150g of protein for the day you could have 3 servings of 200g of lean meats.

3. YOU LACK DISCIPLINE (THE REAL TRUTH)

I get it, things get in the way. But plenty of people out there are still getting up early to go and train even though work is busy or the kids were keeping them up all night or they just wanted to eat pizza. Often we get super motivated but once that subsides we don’t have the discipline to see it through. Now there’s plenty of ways to get around this but often it comes down to stacking the cards in your favor and making it harder for you to fail. Go to the gym with a friend, hire a coach, find a gym close to work, set more than one alarm or the Tim Ferris favorite: write a cheque to an organization that goes against what you believe in and make a friend hold onto it. If you give up then they send the cheque and you just funded something you wouldn’t ever do normally. If you make it to your goal, they give you the cheque back and you shred it. About The Author: Newcastle Gyms at Bennetts Green provides Weight loss & Fitness Programs. Our Personal trainers believe in making exercise fun by fusing fitness and entertainment. Visit Us at http://newstrength.com.au/

[newstre-blog]

Newscastle Gyms in Bennett Green  provides the best weight loss program in south wales. Visit Us at http://newstrength.com.au/

[newstre-blog]

Habits – An Effective Tool to Achieve Your Fitness Goals

THE IMPORTANCE OF HABITS

We should discuss the significance of habits in your way to progress. Do you ever think that its hard to dry yourself after a shower? Ever seen how you go about it? not a chance? That is the thing that I thought, however next time, see your drying schedule, it will astonish you how reliable and easy it is! So we have built 100’s of habits just like this one to make our days easy. Yep, there’s your favorite word guys, EASY!

Habits are made exactly for this reason, to make our lives easier! Do you still think about how to tie your shoelaces? Or what about how your brush your teeth? I’m guessing that’s a no and another no. Imagine how hard these tasks would be if we didn’t have an effortless way to perform them each day. Would you brush your teeth everyday if you relied on motivation or what about your shoelaces? Wouldn’t tie them up either, maybe just start tying them again on Monday, am I right?

3 REASONS WHY NEW HABITS ARE SO HARD TO IMPLEMENT

Indeed it can be hard and yes it will provoke you to death now and again, however most the time we can limit the trouble down to these 3 offenders.

Energy efficient – Here’s a foundation of where we begin with our Newcastle Strength Training Program. Old habits are what get you during your time to day with minimal measure of vitality consumption as could be allowed. Your body is about productivity. It needs to keep up homeostasis and traverse every day with as meager exertion as could reasonably be expected. In spite of the fact that we have objectives to pursue down, so this isn't on. Research demonstrates it takes around a month of consistency to execute a habit effectively. So be patient and finish what has been started.

Too much too soon– Ever heard the articulation Rome wasn't worked in a day? Same runs with your habits. Try not to attempt and change everything without a moment's delay. Little changes after some time make genuine achievement. Try not to Rush habits or they will abandon you snappier then they came.

Conflicting habits – One of the first things you will learn at weight loss program newscastle is the concept of focusing your Habits and Effort. Nothing slaughters another habit snappier than a clashing old one. Old habits hardcore and they additionally can execute your new habits previously they even get an opportunity to flourish. Intentionally base your new habits around enhancing your old ones after some time and gradually dispensing with them. Of course, now and again the without any weaning period method works incredible and if this is you at that point put it all on the line! In case you're somebody that has battled with this then I have the response for you. It's moderate upgrades after some time. Gradually become dull your negative habits by supplanting them gradually with new, more advantageous habits. Along these lines we will have not so much clash but rather more possibility of supported achievement.

3 TIPS THAT WILL HAVE YOU NAILING YOUR HABITS

Start Small Achieve Big– Success builds success. Build up your little wins.

Plan your flexibility – Plan with Personal Training Newcastle you will be maximizing your power or speed and to top it off.

Do It Whether You Feel Like It or Not – I can’t stress this one enough guys. You’re not going to want to do this every day. You’re human and life gets tough. Though the actions we take on these days is what matters most. When it’s easy, it’s easy. When it’s hard, it’s the most important. About The Author: Newstrength Gyms Bennets Green provides the best weight loss program in south wales. Newstrengths  has worked for hundreds of clients over the past five years. In a one on one setting we help clients overcome psychological obstacles, excel in their physical endeavors to get them achieving their goals they hold most important, no matter how big they may be.

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KICK STARTING YOUR FITNESS JOURNEY IN 2018

It’s that time of year again where most people start searching for what’s to come in the new year. Struggling to decide on your options just like most of us will be at the dessert table deciding between cake, pavlova or the healthier options of some fresh summer fruits. So, Before making your plan for your training. Here are some of the mistakes the people often make at Newcastle Strength Training. Picking an awesome program that’s built for someone else Choosing the wrong environment Over committing RIGHT PROGRAM, RIGHT TIME, WRONG PERSON let’s say you go and get started doing cross fit with the aim of building muscle and getting stronger. You’re definitely going to see some results if you stick to your diet and training but the thing is it’s probably not going to give you the best results you could get for your time commitment. Particularly when it comes to spending time learning the weightlifting movements that could be much better spent doing accessory work to develop bigger and stronger muscles. Firstly,  you should spend some time first preparing yourself with some general strength and movement practices so you can maximise your results once you are ready to transition over. Simply make sure what you are getting started in is appropriate for both your goals and also where you are currently at rather than just jumping straight into the fire and trying to make it out the other side. CREATING AN ENVIRONMENT FOR SUCCESS The most underappreciated piece to your success is having a perfection environment for success. While going through weight loss program newscastle many people bind together who share similar interests, values and want to help keep you on track and help you to reach your goal. KNOWING HOW HARD TO COMMIT One of the big problems that people face while their training sessions is over excitement. Our excitement to see results and to make huge change in our lives can be a huge obstacle. We start pushing our bodies to an extent that it results in injuries and when we aren't able to keep up the pace we guilt ourselves over not having not having the willpower to stick to it.

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WHY YOU’RE STILL NOT STRONG AND HOW TO FIX IT

Most people’s training never changes, the same old exercises, same intentions, sets, reps just maybe a sneaky drop set or superset chucked in there every now and then. If this is YOU then it’s about time to change and grow stronger. Most people who fail at getting stronger in the gym do so because of a few key reasons:

·         Never focusing on actually getting strong

·         Always working on their strengths and never weaknesses

·         Neglecting prioritising movement quality

We at Newstrength Gyms follow the below practices to improve strength of an individual. Putting Strength First

‘Lift heavier weights in training’

On every session our  Newcastle Personal Trainers advice  you have to focus on progressively make the weights heavier over time. Spend some time working in rep ranges of 3-5 and focus on adding weight each session. Then bounce back to your high rep work for a period of time. This way you don’t limit your return on your efforts and get stuck going nowhere with your strength.

Nailing Your Weak Points

When you look at some of the strongest lifters at Newcastle Strength Training program a large majority of their training is focused on building up their weaknesses to break through their sticking points in lifts and set PR’s. What you should be doing is focusing on working your weak points to build your strengths in the lifts. Doing the stuff like our stiff leg deadlifts even though you know your hammies are going to kill for days, single leg work like lunges and step ups to build the quads and glutes. Some of the strongest lifters at Gyms Bennets Green spent a large majority of their training is focused on building up their weaknesses to break through their sticking points in lifts and set PR’s. If you feel like you’re stuck in the same lifting routine and wanted to get stronger. Make sure you are putting some time in working towards heavier weights, nailing your weaknesses and dialling in your technique. Follow us on http://newstrength.com.au/

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THE 3 TRAINING MISTAKES THAT I WISH I DIDN’T MAKE

Sport Specific Training We’ve all seen video’s of guys doing crazy ladder drills for agility, putting bands on people to mimic sporting actions so they are working on getting specifically stronger in an action. The problem is we never actually see the elite athletes following these methods. It’s always coming from someone claiming their an expert and trying to get people on board following their ridiculous methods. We keep searching thinking that we would never get the best results because of not having the equipment. At Newcastle gyms the guys getting the best results on the field were those who were focused on developing basic movement skills like Squats, Hinges, Pushing, Pulling and performing explosive movements like weightlifting, jumps, throws and sprints. On this topic a relevant athlete right now, GSP in his prime spent a lot of his time training in gymnastics strength training as a means of developing body awareness and strength. He wasn’t doing fancy bullshit. Newcastle Strength Training is one of the areas of training that is only now being appreciated yet the best athletes have been using these for years. Spending too much time on the big lifts The problem here is although the return on training the little movements might not be huge in terms of improving your numbers, they keep you healthier and help develop your weak points. Most of the guys who just train squats all the time end up with beaten up knees, tendinitis and have little to no hamstring and glute development as one of the primary reasons for their pain. One of these guys for a while with my knees feeling beaten up nearly every session. You can get away with it for so long but eventually it catches back up with you.

I want to hear what mistakes you know you were making with your training. Shoot me a message on facebook @newstrengthhq and let us know

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Newscastle Gyms in Bennett Green  provides the best weight loss program in south wales. Visit Us at http://newstrength.com.au/

[newstre-blog]

The 3 Simple Tweaks For Strong Squats

Whether you're taking the first steps on your fitness journey or you're looking to stay in shape, you'll find everything you need in at Newcastle gyms. Our personal trainers believe in the philosophy for making exercise fun by fusing fitness and entertainment.

Here are 3 of our Personal Training Newcastle tips to develop the squat

1)      Learn to Breathe and Brace Correctly

Take a deep breath in right now. If you did you probably have more in the tank on your squats than your core allows you to. Chest breathing creates very little stability in the core and your brain often will limit the strength output of the muscles surrounding it. Look at the best lifters in the world and they spend their time focusing on getting deep diaphragm breaths to create expansion through the midline and stabilize their core.

Take note next time when you’re getting ready for a squat how you breathe while prepping for the rep. If you feel your chest rise and very little expansion through your stomach then take a step back and work on your bracing for a little while and watch your squat build without too much effort.

2)      Slow Down For Strength Gains

 We’ve all seen those ugly squats where you see guys dive bomb into the bottom of the squat only to narrowly avoid their kneecap bouncing off the squat rack in front of them. These guys get out of the bottom resembling a zombie off The Walking Dead.

 Not only is the longevity of your joints going to be severely compromised following this method but there is no development of eccentric strength through the squat to teach better movement mechanics, develop connective tissue strength. Likewise they might be lucky to spend 1/10th of a second in their weakpoint which definitely isn’t enough to build any strength there. 

3)      Stop Cutting Your Accessory Work

 Honestly, this is the one I’ve been the biggest culprit of in my training when I’ve been stuck. You just worked your butt off on squats and your program calls for RDL’s, Split Squats, Core work and you just don’t feel like you have the energy for it. You just pack up your squats and head off telling yourself you will do them next time.

My 3 favorite accessory exercises for squats are Stiff Leg Deadlifts,  Lunges and Split Squats of all types and Deadbug Variations. These all tend to keep me healthy and also build up my squat. The thing with accessories though is you need to find what has transfer to squatting for you.  Wrapping up Sometimes we just need a few different methods to break through your plateaus and get moving in the right direction again. Here’s a few that we have found effective for our clients and ourselves. If you found this helpful then make sure to share this with a friend who’s struggling with their squats and hit us up if you have any questions on our facebook page. Newstrength:  https://www.facebook.com/newstrengthhq/

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If you want to perform at your best in any sport there is a few key foundations that will lead to you having your best year yet. These include Newcastle gyms, Newcastle Personal Trainers, Personal Training Newcastle.Let’s break that down a little more including some examples of Personal Training Newcastle where you see Newcastle Personal Trainers. visit : http://newstrength.com.au/