About info@trainasp.com.au

This author has not yet filled in any details.
So far info@trainasp.com.au has created 13 blog entries.

5 Healthy Eating Guidelines For Beginners | SHARON LEE

5 Healthy Eating Guidelines For Beginners | SHARON LEE

Feb 11, 2018
by ASP Admin

 

 

When it comes to getting optimal results for yourself or for clients, specificity to training and nutrition always breeds the best results. That is, training and nutrition should always be specific to the person. But with everyone being their own individual person with individual needs it can be confusing to know what will work for one person and not another person. How many carbs can you have? Do you carb cycle? Will intermittent fasting work for you or will it mess up your hormones? What about if it fits your macros (IIFYM)? What macro portions should you have? Will taking fish oil help you lose fat like it did for person X?

You can ask a hundred questions and depending on what your goals are, there can be a hundred questions that you could look at. A professional athlete or a physique competitor will often need an expert to give them nutrition and lifestyle advice, but for most people, nutrition doesn’t need to be overly complicated. At the end of the day, nutrition is often quite simple for most people; it’s the daily habits and routines that complicate things.

Having said that, I do understand that not everyone aims to compete in a physique competition or join a sporting event. Some of you may have just decided to start your healthy lifestyle and are simply looking to hit the gym and clean up your food.

If you are a beginner just hopping on the fitness wagon and aren’t too sure where to start your nutrition, here are 5 healthy eating guidelines you can follow to make sure all your hard work in the gym pays off.

1. Don’t get caught up in what worked for someone else.

The first thing you should understand when it comes to healthy eating, is that no one diet is going to work for everyone. The diet that the fitness model on Instagram model raved about for months may not work for you. Track your diet and then make changes based on what works and what doesn’t work. Track and experiment until you find something that works for YOU.

2. Eat whole, natural foods.

Whether or not you believe in eating meat, dairy or grains, your diet needs to revolve around whole, natural foods. The more local and organically produced you eat, the better (but not completely necessary, cost can be a factor). Cut out processed food and foods with a hundred different ingredients that you can’t even pronounce. Cook as much as you can with whole foods.

3. Don’t fall for labels.

Just because something says “All-Natural,” “Low Fat,” or “Gluten-Free,” doesn’t mean it is healthy or good for you. Do not fall for labels that are just meant to sell you a product. Stick with whole, natural foods as much as you can and read the ingredient list to determine for yourself if something is healthy.

4. Keep it simple!

All too often we overcomplicate our diets. We get stuck on tons of small details when we don’t even have the main pillars of our diet set. Start with the basics. Then worry about the details. When we get bogged down in the details, we get overwhelmed and generally give up on our diet. Pick out a few healthy foods you enjoy and build your diet around them. Pick out recipes around these foods. Try to pick recipes that require many of the same ingredients so your grocery list is short and simple. Keep it simple but also learn to add in a little variety every once in a while to prevent you from falling into a rut with your diet.

5. Preparation is key.

When we aren’t prepared, we give ourselves an excuse to deviate from what we know we SHOULD be doing. Meal prep and planning are extremely important especially when starting a new healthy diet. The easiest way to be prepared is to cook meals that make more than one serving so that you have leftovers for later that week. Preparation is also key for when you travel and even plan to eat out. Decide ahead of time how you are going to eat. Are you going to “cheat?” Or are you going to stick to your diet? If you make up your mind ahead of time, you will have an easier time not deviating from your plan. A great way to prep for trips or meals out with friends is to look at the menus or at least know what your basic healthy options are when you dine out. The more you can prepare yourself for different situations, the better off you will be. Being happy with your decision is also key even if you aren’t completely prepared. If you do end up cheating, don’t regret it. Enjoy and get right back on track the next meal!

 

Sharon Lee
Operations Manager

 

Contact us today at www.trainasp.com.au or call us at (03) 9038 8008 to book in a consult with one of our trainers!

Grip: Pinch Grip Reverse Curls | BEN SIONG

Grip: Pinch Grip Reverse Curls | BEN SIONG

Feb 5 , 2018 
by ASP Admin

 

I love my grip toys. For one, grip strength is one of the most underrated factors in elbow and shoulder stability and strength, and is often what limits our pressing and pulling progress. Secondly, a set of well-developed guns can only be built on the foundation of strong forearms.

So, to cap off a session, I squeezed a few of these pinch grip reverse curls into my routine. The focus here was on keeping an isometric contraction in wrist pronation while taxing the brachioradialis in a reverse curl.

The majority of the exercises focusing on bicep growth stresses the supinated position – of course, given that the biceps brachii is a strong supinator. However, a lack of wrist loading in the pronated position will lead to muscular imbalances, weakness and eventual pain in the elbow joint, that may radiate to the shoulders and neck.

This simple exercise is a great way to balance out the forearms and promote bicep growth. By utilising a pinch grip on a dumbbell in a reverse curl, I’m also overloading the weakest point on strength curve of the biceps and exposing my nervous system to a different stimulus – doubling as a plateau breaker. Win-win!

Benjamin Siong
Founder and Master Strength Coach

 

 

Contact us today at www.trainasp.com.au or call us at (03) 90388008 to book in a consult with one of our trainers!

WBFF SYDNEY 2017 JOURNEY | BEN SIONG

WBFF SYDNEY 2017 JOURNEY | BEN SIONG

Aug 15 , 2017 
by ASP Admin

 

 

Director Ben recently competed in the WBFF Australia Sydney 2017 show and we are extremely proud of his journey! Here’s two videos to highlight part of his journey pre comp and post comp! Enjoy! 🙂

 

 

Contact us today at www.trainasp.com.au or call us at (03) 90388008 to book in a consult with one of our trainers!

5 Winter Essentials to Stacking on Lean Mass | BEN SIONG

5 Winter Essentials to Stacking on Lean Mass | BEN SIONG

July 19 , 2017 
by ASP Admin

 

 

5 Winter Essentials to Stacking on Lean Mass

It’s that time of the year again where gym warriors start their annual ritual of ‘bulking up’.  With little opportunity to display the lean, chiseled six-pack forged over summer, winter has become a popular season for stacking on mass, building strength and a seemingly good excuse to be more relaxed with the diet. However, this ideal is often plagued with multiple challenges. Statistics have shown that the colder, gloomy months also promote a loss of workout motivation, an over-indulgence in carbohydrates, alcohol and comfort foods, as well as an increased likelihood of falling sick.

As such, keeping on top of your game over winter is crucial. Often, this can mean more than just working out and increasing your overall macronutrient intake. Because of the way foods are grown, manufactured and packaged nowadays, there is a loss of vital micronutrients, like vitamins, minerals and phytochemicals, that play a pivotal role in our muscular development and optimal health. The lack of these dietary essentials can stagnate your muscle-building efforts in the gym and set-you back for the upcoming summer.

So, if you are looking to avoid muscle-building plateaus and maximize your gains in the coming months, you will need to ensure that your diet continues to include a good balance of essential nutrients. Here are 5 key essentials that are guaranteed to help you build lean mass, optimize fat burn and keep you motivated in the weight room.

 

 

Vitamin D

This vitamin has been identified to have receptor sites within all of the body’s cells, making it crucial for life itself. In addition, research has also shown that supplementing your diet with vitamin D can help increase the size and strength of type 2 muscle fibers (these are fast-twitched muscle fibers most prone to growth), boost testosterone levels in men and maximize the body’s ability to build lean muscle mass. Vitamin D additionally helps in the elevation of mood, which is why we feel so much more motivated to train when it’s nice and sunny outside.

As Vitamin D is produced by the body’s response to direct sunlight, it’s more than likely that we will not produce enough of this vitamin throughout the winter moths. Ensure your levels are topped up and maintained by consuming a vitamin D supplement, two to three times per week and in larger doses.

Vitamin C

Vitamin C is a strong antioxidant, and has been shown to boost immune health, a factor that is directly correlated to one’s ability to build muscle. What’s more, by adding a minimum of 2 grams of vitamin C to your post workout shake, you can effectively reduce cortisol (the stress hormone) and aid muscle recovery. Numerous studies have also linked supplementation of vitamin C to increased levels of testosterone production, making it not just an anti-catabolic, but also an anabolic agent.

Probiotic

It is estimated that about 70% of our neurotransmitters are manufactured within our gut. From Serotonin, which regulates our mood, appetite and sexual function, to Neuropeptide Y, which influences our food choices and overall motivation, our gut is central to our thoughts, feelings and behaviours. By maintaining optimal gut function with a good, resistant probiotic, we are able to facilitate effective absorption of nutrients for muscle growth, as well as maintain a high level of motivation for training.

Zinc

Many of us do not consume enough zinc, especially from our diets. Zinc has a pivotal role to play in effective digestion and nutrient absorption. It also greatly influences the production of testosterone, a primary muscle-building hormone. Furthermore, zinc also acts as a primary aromatase agent, preventing free testosterone from converting into estrogen, a female hormone, within the body.

Carnitine

Carnitine is responsible for transporting fat into the cell to be used by the mitochondria (energy producing centres of the cell) in the production of energy. The increase of muscle carnitine levels has been shown to decrease visceral belly fat, improve performance by clearing lactate levels and maximize the body’s anabolic processes. It also helps with the body’s ability to handle sugar, and can thus acts as a buffer to the sugar spikes caused by those heavy carb meals over winter.

Acetyl-L carnitine, among other forms of carnitine, is the only form of carnitine to cross the blood-brain barrier and is best used as a brain energiser and mood elevator.

A carnitine supplement is best consumed pre-workout, and works best when it contains at least two different forms of carnitine so as to ensure optimal absorption and utilization by the body. Additionally, if you are aiming to fat burn, take in equal proportions of carnitine with an omega-3 oil, like a high quality fish oil.

 

Written by

Benjamin Siong

Founder and Master Strength Coach

Australian Strength Performance

 

Contact us today at www.trainasp.com.au or call us at (03) 90388008 to book in a consult with one of our trainers!

 

Sissy Squats | BEN SIONG

Sissy Squats | BEN SIONG

July 19 , 2017 
by ASP Admin

 

 

 

 

The sissy squat is a great tool to zone in on VMO development, aka, the tear drop muscle that serves as a critical stabiliser for knee extension, overall knee capsule stability and speed development.

Here Director Ben is using the sissy squat as a finisher to his leg routine. Trust us, at the end of the session, just body weight itself is more than enough!

To ensure you exhaust all your fibres maximally, start by leaning your torso backwards to increase the loading on the eccentric movement. Once exhausted, immediately follow that with a ‘drop-set’ with more reps, now with your body closer to the pivot point, thus making the exercise easier.
This mechanical advantage technique effectively allows you to use your body position to change the loading without having to change the actual weight used 👌🏼💪🏻.

Contact us today at www.trainasp.com.au or call us at (03) 90388008 to book in a consult with one of our trainers!

 

Paused Deadlifts | SHERYL LEE

Paused Deadlifts | SHERYL LEE

July 19 , 2017 
by ASP Admin

 

 

 

 

 

Paused Deadlifts – 120kg x 3.

 

Few things in life are more distressing than a long insufferable strength plateau. These Paused Deadlifts are currently one of Coach Sheryl favourite deadlift assistance exercises.\

She performed these in a descending rep scheme – 7 7 5 5 3 3. Sheryl was a bit more conservative with the weights here. The focus, instead, was on maintaining perfect positioning in the pause – hard quasi-isometric lat contraction and a nice neutral spine. What was meant to be a full 1-sec pause was more a 0.6 – time goes a lot quicker in our head sometimes.

Effectively, this increases the time under tension at your weakest point in the lift, and hence forces you to stay tight to control the weight.

Give these a go! You’ll find that once you slap the weight back on the bar, your technique on regular deadlifts will feel much crisper 👌

 

Contact us today at www.trainasp.com.au or call us at (03) 90388008 to book in a consult with one of our trainers!

Tips to Improve Your Sleep | BRAYDON CADD

Tips to Improve Your Sleep | BRAYDON CADD

July 19 , 2017 
by ASP Admin

 

 

Tips to Improve Your Sleep

 

 

 

 

Feeling  stressed?

How’s your sleep?

Do you even relax bro?

Your priorities are wrong.

 

If you have limited money/time/effort supplements, put invest in your recovery.
Training hard and performing day in and day out is easy when you feel good.

 

Here’s a few of my favs in constant rotation:

 

– Magnesium, fixes everything. Fact. I personally take  Bioceuticals Muscleze and GABAmag from Trilogy Nutrition.

– Melatonin; darkness signaler in the body, also helps to reset/force adaptations in body clock. Has been shown to have some links to depression in people who are deficient in it.

– Inositol: a carb which functions as a powerful adaptogen, meaning it’s very effective and returning the body to baseline. Whether that mean turning down arousal or helping bump up energy! Also, some studies have shown Inositol to be as good, or better than both placebos and even as anti-depressants!

-Bonus points: As always, pro and pre biotics, because gut health is everything!

Also, try downloading flux on you laptop, or turning on the night mode on your phone before bed. It’s not as good as no electronic devices, but everything helps!

Remember, sleep is everything everyone!

 

 

Contact us today at www.trainasp.com.au or call us at (03) 90388008 to book in a consult with one of our trainers!

Your choices, your mistakes, your lessons- Your Growth | SHARON LEE

Your choices, Your mistakes, Your lessons- Your Growth | SHARON LEE

July 10 , 2017 
by ASP Admin

 

 

Your choices, Your mistakes, Your lessons- Your Growth

 

 

Have you ever woken up in the morning questioning yourself and your capabilities? Why do you what you do? Are you good enough? Do you have what it takes to achieve your goals?

 

You made a mistake or you tripped up in work, life, or love. You’ve said the wrong thing, or didn’t come through with your end of the bargain.

 

You think, how did I let that happen? I can’t believe I did that, again. If only I could turn back time and undo them.

 

 

These aren’t the greatest feelings, it’s true. However, we live our lives in irony. Though we dislike how we feel having just tripped up, we continue to beat ourselves up way after the fact.

 

We cause our own suffering. Furthermore, we seem to forget that when we make mistakes, we grow. An atmosphere of growth is integral to happiness. So create happiness by seeing mistakes as true growth opportunities.

 

Although we have been told to live in the moment, I say we are not just living the present moment.

 

We are very much our past experiences and choices as well. Every choices we made leads us to who we are today and we must learn to use our past mistakes to yield a shiny new perspective and, in turn, create a new outcome. If we allow them, our mistakes can fuel our awareness. In helping us decide how to act and react in a fresh and fruitful way, they can bring us closer to happiness and further away from causing our own suffering.

 

If you are struggling today and you feel like made a mistake in life just remember, you are wiser today than yesterday. Though you might feel bad because you’re encountering the same or similar problem, this time it’s with a different view and varied perspective.

 

Accept where you are. You will immediately suffer less. Remember this is merely one moment in time. It only defines you and your worth if you choose to make it a defining moment.

Ask yourself, how can I respond from this higher place instead of causing myself pain? What can I do differently to grow from this? Remind yourself as many times as needed that you have a view. You hold wisdom. You have the power to turn your life around and make your dreams a reality.

 

Think it. Say it. Act on it. Let it create your new character.

 

Best regards,

Sharon Lee

Contact us today at www.trainasp.com.au or call us at (03) 90388008 to book in a consult with one of our trainers!

GAIN MUSCLE THROUGH SAUNA | GEORGE MENELAOU

GAIN MUSCLE THROUGH SAUNA | GEORGE MENELAOU
July 7 , 2017 
by ASP Admin

 

 

POSSIBLY A NEW GREAT WAY TO GAIN MUSCLE

.

Study by Dr. Rhonda Patrick on heat conditioning from the sauna to gain muscle.

.

HYPERTHERMIC CONDITIONING aka Sauna.

.

Endurance Enhancements

1. Increase blood flow to muscles

2. Increase blood flow to the heart

3. Allows body to regulate heat and stay cooler through sweat

4. Improve Endurance

5. Increase in Plasma Volume and increase in RBC count.

.

Increase Muscle Mass through 3 factors

 

1.Induction of Heat Shock Proteins

– Repair Damaged Proteins

– Present Oxidative Stress

– Increase Glutathione Production

– Prevent degradation of Proteins

– Increase net Protein Synthesis

– Decrease in Muscle Atrophy

2. Induction of Growth Hormone

– 2 x 20mins Sauna sessions at (176°F) boosts GH levels by 2-Fold

– 2 x 1hr Sauna session over 3 days (176°F) boosts GH levels by 16-Fold

Improving Insulin Sensitivity

– Decrease in Insulin Levels

– Improve Insulin Sensitivity

– Increase in Glucose (Glut-4) transporters in skeletal muscle.

 

3. HYPERTHERMIC CONDITIONING EFFECTS ON THE BRAIN

– Increase Norepinephrine, which improves attention and focus

– Increases Prolactin, which caused the brain to function faster

– Increases Brain Drive Neutropic Factor (BDNF) increase neurogenesis (growing new brain cells) and enhances learning/memory.

Contact us today at www.trainasp.com.au or call us at (03) 90388008 to book in a consult with one of our trainers!

1 1/4 WALKING LUNGE | MITCH MCKENZIE

1 1/4 WALKING LUNGE | MITCH MCKENZIE
Jun 21, 2017 
by ASP Admin

 

 

Squatting and Lunges with knees past toes?

If your trainer tells you not to let your knees travel past your toes when squatting or lunging ask them why… Common answers being it is ‘bad for the knees’.

 

  • The highest compressive force on the knee is actually at 90 degree of flexion when squatting to parallel.

 

  • When you keep the knees behind toes, the greater the flexion at the hip leading to more stress at the low back (ie bending foward)

 

  • The knee travels foward past the toe every time you walk up/down stairs.

 

  • In Australia we sit down all day at work all day and sit down to 💩rather than squatting like in most asian countries which limits our normal Range of movement or ability to squat all the way down

 

  • Olympic weightlifters push their knees over their toe in every lift and have one of the lowest rate of knee injuries. * With the exception of some injuires and variations of powerlifting style squatting.

(This video shows a 1 1/4 style walking lunge in where the knee travel forward each rep & the hamstring contacts the calf placing more stress on the Vastus Medialis)

Contact us today at www.trainasp.com.au or call us at (03) 90388008 to book in a consult with one of our trainers!

CLIENT PROGRESS

CLIENT PROGRESS | GEORGE MENELAOU
Jun 21, 2014
by ASP Admin

In my book progress is progress no matter how big or small. Chris a father of two, we embarked on a decision that being super shredded was not a priority, getting healthier, looking and feeling better and getter stronger was No. 1 on the list but most of all keeping up with his kids after a long day of work as a Carpenter.

 

So what we did:

1) Improve Gut Health by introducing Kefir, Super Greens, removing Milk, removing high Insulin Loading Carbs

2) Introduce more whole protein sources, eggs, chicken, fish, Kangaroo, fish like Salmon, barramundi, rockling.

3) Upper Fibrous carbs such as Broccoli, Spinach, Kale, Cauliflower

4) Reduce Starchy carbs such as Pasta, white rice, breads

5) Introduce more Fats such as butter, Olive Oil, nuts, fish

6) Create a better understanding of sleep and its benefits and improve from 5-6 hours to 6-7 hours of sleep

All this is aimed at improving on a lifestyle that is already overly stressed by making small changes on a weekly basis.

Training for Conditioning and Strength was a key factor to training.

Phase 1 we improve muscular imbalances

Phase 2 aim for Fat Loss and Hypertrophy

Phase 3 was a base introduction into stricter Hypertrophy

Phase 4 aim was Functional Hypertrophy to get stronger

Something that is quite common is parents not having the energy to keep up with their young and energetic children. At @trainasp we aim to improve somebody’s quality of life in some way whether it’s sleep, gut health, nutrition, strength, fat loss, gaining muscle, all geared to improving someone’s lifestyle.

A minimum of 2 but a maximum of 3 training sessions were performed every week over this period. Strength went up tremendously, the ability to consciously activate muscles improved, and Chris got leaner as well. By the end he deadlifted over 100kgs as well. Fantastic work mate!

 

BONE BROTH BENEFITS AND RECIPE

BONE BROTH BENEFITS AND RECIPE | SHARON LEE
Jun 21, 2014
by ASP Admin

I first heard about bone broth when I first moved to Australia three years ago and I’ve got to say, now I’m hooked! I make them throughout the year but I enjoy having them especially during winter! If you aren’t already making bone broth regularly, I’d encourage you to start today! It is an incredibly healthy and very inexpensive addition to any diet and the homemade versions beat store bought broth in both taste and nutrition 😀

The benefits of bone broth are infinite and some of the biggest natural benefits of adding bone broth into your primal diet are:

1. Joint Health:

Bone broth reduces joint pain and inflammation courtesy of chondroitin sulfates, glucosamine, and other compounds extracted from the boiled down cartilage.

2. Better Digestion:

The gelatin found in bone broth is a hydrophilic colloid that attracts and holds liquids, including digestive juices, thereby supporting proper digestion.

3. Rich in Minerals:

Bone broth contains high amounts of calcium, magnesium, and other nutrients that play an important role in healthy bone formation

4. Helps with leaky gut and inflammation:

The gelatin in bone broth protects and heals the mucosal lining of the digestive tract and helps aid in the digestion of nutrients whereas the amino acids such as glycine, proline, and arginine in bone broth all have anti-inflammatory effects.

Bone Broth Recipe:

Ingredients

4 lbs beef bones

12 cups water

2 T apple cider vinegar

1 medium onion, roughly diced

1 1/2 cups chopped carrots

1 1/2 cups chopped leeks

3 bay leaves

3-5 spring fresh rosemary

6 cloves garlic

Instructions

  1. Place bones in a pot or a crockpot, add apple cider vinegar and water, and let the mixture sit for 1 hour so the vinegar can leach the mineral out of the bones.
  2. Add more water if needed to cover the bones.
  3. Add the vegetables and bring to a boil. Skim the scum from the top and discard.
  4. Reduce to a low simmer, cover, and cook for 24-72 hours (if you’re not comfortable leaving the pot to simmer overnight, turn off the heat and let it sit overnight, then turn it back on and let simmer all day the next day)
  5. Let the broth cool and strain it and add sea salt to taste and drink the broth as is or store in fridge up to 5 to 7 days.

To use a slow cooker, you will need to first bring the broth to a boil in a pot on your stove, then skim the scum off the top. Pay careful attention to this stage, as once the broth begins to boil the scum is rolled right back into the broth. The scum are the impurities that you want to remove. You can then transfer the broth to your slow cooker and turn it on to low heat for 24 to 72 hours.

Enjoy!

MUSCLE HYPERTROPHY | HOW TO GROW MUSCLE EFFECTIVELY!

MUSCLE HYPERTROPHY | HOW TO GROW MUSCLE EFFECTIVELY!
April 24, 2014
by ASP Admin

What are the key factors we look at during training and program writing when looking at Muscle Hypertrophy (what causes muscle to grow)?

As always with these topics they are likely to generate questions and queries, so please feel free to Contact Us or post your questions, feedback, and experiences on our Facebook Page.

1. Mechanical Tension

It is unclear at what percentage of your 1RM you should work with in order to maximise muscle growth but it is best to work with different loads, as an example 85% of 1RM, or 70% of 1RM. It can vary and should always change every month. Time under tension also comes into this factor as you want to stimulate different fast and slow twitch muscle fibres for maximal growth.

2. Metabolic Stress

Is the cause of Metabolite build up normally due to mid to high rep exercises as your body gets into the breakdown of glucose for fuel. Metabolic stress can drive Hypertrophy and drives great Fibre recruitment and cell swelling.

3.Muscle Tear/Damage

Micro tears caused by muscle damage due to the stretch position and full range of motion.

These are factors of training, mechanical tension and TUT determines rep ranges, outside of training we can look to Nutrition and sleep for muscle growth.

Strength such as Powerlifting, speed strength such as Weightlifting and Functional Hypertrophy training are great ways of strengthening your body to give you the ability to put on muscle when getting back to Hypertrophy ranges.