Tips To Stay Motivated

Winter has officially arrived. Your car will have ice on it in the morning, you will struggle to get out of bed, and your motivation to train will be lower. If most winter days were like today, we’d actually enjoy winter, lets be honest.

But winter isn’t usually as sunny as today, and I know you’ve been on and off with motivation. I’m here to kick you in the ass so you get motivated again!


Get to bed earlier

This is a no-brainer, sleeping earlier will make you feel way better during the day. Running on poor quality sleep is no fun. It is simply a recipe for a disaster. You can only get away with it for so long, and then your body falls apart. Your body needs time to flush out toxins and waste particles that build up within muscles. Your hormonal balance will not be in homeostasis until you sleep as much as your body wants. I used to go to bed at 2am every night for 2 years. After I realised how much damage I was doing to my body, I tried to stop but I wouldn’t feel tired until 1am then wouldn’t be able to sleep till 2am. It took a year to get into a sleeping pattern that was before midnight, and even now I’m trying to lower it to 10pm. Just these last few months I’ve felt ridiculously healthy, way stronger in the gym, my body is retaining muscle much easier, and I’m a far healthier weight. I have much more emotional stability now that my sleeping pattern is earlier.


Don’t hit snooze

Hitting snooze is saying no to your day. We weren’t put on this Earth to stay cozy, once you wake up you’ve got to attack your day and start building momentum! Take action on your goals, write them down (Tip 4 Talks about this).
When we hit that snooze button, we are subconsciously telling ourselves that the act of living can be put off, and something else is more valuable (our time in bed). If you are going to hit snooze in the morning, it means you simply did not accomplish Tip 1 well enough. You need to go to bed earlier to have more energy. Eat a variety of healthy plant foods like beans, seeds, vegetables, fruits, and nuts. Foods like these will give you so much more energy. People ask me where I get all my energy from, I tell them it’s a mixture of diet, exercise, having purpose, sleeping on time, getting sunlight and smiling more. Its a lifestyle.


Cheat Meals are a no no 

Cheat meals are the devil. You are only attracted to having a cheat meal when you are only half assing your efforts at the gym or with your fitness goals. When we look for ways to destroy our own success, it is typically when we aren’t doing everything in our power to achieve our goals. It’s time you say no to cheat meals. This isn’t about discipline, it’s actually about taking more action towards the attainment of your goals.

If you are going to eat bad food, choose 1 meal every week you will compromise. I sometimes swap my Saturday dinner with a Vegan BBQ Chicken Pizza (very specific I know). Obviously the weeks where I don’t eat this I feel way healthier, I sleep better, and I also have better skin. Last week I skipped my cheat meal for those reasons, and I made sure I listened to my body.


Write down your goals daily

Every morning and night for a few minutes, you should briefly write down your goals in a journal. Keep this journal next to your bed.

When I started implementing this, I would write my goals as if I hadn’t achieved them. Now, I always write my goals as if I have already accomplished them. I write things like; I’m one of the healthiest people alive, I’m confident, I’m respected and respectful, people appreciate my thoughtfulness, I own 10 gyms in Melbourne, I’ve changed the schooling system forever, I’ve lowered the rates of depressions worldwide, I earn $20,000,000 per month. Writing these every morning and night helps prime my mind to be switched on during the day. It allows my subconscious mind to actually believe I have attained these goals already. You have to truly believe you deserve something for that reality to become true. Affirm your success, I promise it will change your life. 

I hope you enjoyed my tips for motivation!
Make sure you leave us a like or share this post with your friends who would appreciate this!

If you would like to start your motivated fat loss journey at Fitness Room, we are running an End Of Financial Year Sale! The value of what we’re giving you is usually $399 but it is now a once off $39. Only until the 2nd of July!
We are giving you 4 Group Training Sessions Per Week, weekly catch ups to track your progress, before and after photos (cos you getting shredded baby), body composition testing, only for a once off of $39. If you’d like to kick start your health for this upcoming summer, message us now to book in your complementary consultation!

Stay shredded, 

Stefan Pejoski and Team at Fitness Room

Best Exercises For Your Arms


Arms are important. Everyone likes having bigger arms or more toned, shapely arms. The two muscle groups that we usually refer to when discussing our arm gains are the biceps and triceps, and we’ll be talking about the best way to approach training them right now!

We’ll start with the biggest – the triceps make up 2/3 of your total arm size so we’ll be doing an extra exercise for them. 

– Tricep Pushdowns, for 12 reps by 4 sets

– Skull-Crushers, for 8 reps by 3 sets

– Close-Grip Bench Press/Pushups, for 2 reps by 3 sets

For your biceps, we need a mixture of heavy overload and good technique. A superset can be a good choice here.

– Heavy Barbell Curls, for 8 reps by 6 sets

– Dumbbell Curls, for 12 reps by 4 sets

Remember, the reps dictate the intensity and therefore the amount of weight you’ll be lifting, you want to be failing or at least only a couple reps from failing at each rep amount! In other words, if you’re doing 8 reps for your heavy barbell curls, pick a weight that makes you fail on the 8th, 9th or 10th repetition – then take a rest break.

That being said, we don’t want any ego lifting – keep all your exercises slow and controlled and you might find that supposedly ‘light’ weight will get a lot heavier with good form!

Finally, a quick tip to maximise your arm training, do the exercises you’re worse at first, the priority you give them will help improve weak-points quicker! Similarly, if you have better triceps than biceps, train biceps first, and vice versa if you have better biceps.

Thanks guys! If you would like to bring in a friend to train with, we’re still offering you guys two weeks of Unlimited Group Training for free for any friends you join up! Make sure to get out and enjoy the sun today, we’ll see you all soon!

How I Lost 17kg

Hey guys,

Marcus here from Fitness Room! I’ve been asked by Stefan to do a little write-up on my own personal weight loss journey and give some insights into the process, coming from someone who has been in the fitness industry for a few years now, and is always learning!

To very briefly go over the background information, I’ve currently lost about 17kg since December and have a few more kilos to go over the next month or so!

We’ll start surface level and get down into the finer details as we go, both for nutrition and training, over a few different emails. 

Which takes us into the first point, a lot of this is going to be trial-and-error based, at least in the early stages! There are obviously objectively better foods to eat than others when it comes to losing weight and developing your diet, but it is important you experiment with different types of food to find ones you enjoy, can stay consistent with and make you feel good!

An easy example of this is with your primary source of carbs. Oats, rice or pasta can all be great for you and for fuelling your workouts, but if you have a preference, eat more of it! Or conversely, say pasta bloats you, cut it out and make up the difference with more rice or oats – or just have a ton of oats. The point is to find what works and to stick to it. You do not need to eat a certain type of food because someone said it worked for them, everyone is different and if you try to force feed someone else’s diet when you don’t like it, you will not see results, you’ll just develop an unhealthy relationship with food.

The same goes for fats and protein; for fats: experiment with types of nuts, seeds and oils. For protein: experiment with types of meats, or if you’re plant-based, tofu, lentils and beans.

Search up foods that are ‘high in fats/carbs/protein’ in google and start listing your favourites to incorporate into your diet, this will make the process easier down the line and you’ll also begin learning what is actually in your foods!

Remember, you can still lose weight without having to track every little thing, as long as you’re eating to satiety and not fullness, you will be eating less. Simply being conscious of what you’re having will put you on the right track – we can get into the finer details later!

As far as training goes, more is generally better as long as you aren’t sore 24/7!  Aiming for 3 – 4 training sessions per week of high intensity exercise and weight training is very important. You need to give your muscles a reason to stick around as you begin to drop your calories, and weight training is the way to do it. More muscle on your frame will make you burn more fat, even when you aren’t active – and it also looks good! We don’t want to lose muscle, we want to lose fat, but without weight training, your body will just start to burn everything to satisfy the caloric deficit. This is the difference between being ‘toned’ and just being in that skinny-fat middle ground.

In addition to this, we should be starting to incorporate some form of cardio on the other days of the week, (not too much, yet). We usually do a mix of weights and cardio in the group sessions, but like we stated, more is better – a brisk walk at some point during the day, just for 20 – 30 minutes will do wonders in speeding up the weight loss process and is also great for your mental health and focus.

To expand on this I also encourage you to find some type of recreational exercise – don’t confuse this with your routine. Your routine is what will deliver results week in and week out, and it needs to be consistent in order for the maximum desired effect. Find variety in recreational exercise, riding bikes or going on a hike, even playing a bit of sport, it will add up and further speed up your results and also make you feel better!

That’s it for now! To summarise it all: 

– Start finding healthy foods that you actually like and can be consistent with.

– When eating, stop once you start feeling full, do not eat past this point, (we can get into calories and macronutrients later).

– Increase your total weekly activity.

– Weight training and high intensity training in general is extremely important, aim for at least 3 – 4 sessions of it per week. 

– Try and find some recreational exercise to add to your weeks, think biking, rock climbing, hiking. 

– Go for brisk walks! They help more than you think!

We’ll go into more specifics when it comes to your diet, training and mindset next time! For now, this is a good foundation to get you started, so start thinking of ways to incorporate the tips into your routines. Thanks guys!

Setting Yourself Up For Success

Hey guys,

Marcus here from Fitness Room! This email will go a little bit deeper into the mindset parts of the weight loss process, specifically the two main things that I found clients get caught up on, we’ll end up talking deeper about nutrition and training too, but there are way too many variables that could be discussed – putting that alongside mindset stuff would make the email a bit too long!

First thing we’ll discuss is an obvious one, but it is an important one – and that is your timeline for the change in weight. Whether you’re building muscle or losing fat, the process will take time. 

I started losing weight at the end of November, 2018, so that’s 17kg in around 7 months. Now, I could’ve done this quicker – it is very possible to be losing around 1kg per week and sometimes more, however, it is not sustainable for most people. We all want to achieve our goals in the shortest period of time possible, which is good! But trying to take short cuts with this will just make your weight yo-yo and you’ll never actually get anywhere, a good weight loss period requires consistency, because the weight loss graph is not a simple straight line!

Losing about half a kilo per week seems to be a sweet spot for most people, it is sustainable long term, wont eat up your muscles, will allow you to keep training hard and also recover properly. If you have a fair bit of weight to lose, you can obviously opt to lose more in a shorter period of time, but that is for us trainers to advise, and you have to keep in mind that you may start hitting plateaus sooner – which is also fine and should be expected, luckily there are lots of strategies to getting around this, so don’t worry!

The next thing to address in regards to mindset is all about how exactly you’re tracking your progress. You could definitely go overboard and get into your own head with this, but you have to find something objective you can refer to. Taking photos and comparing is a great one because you’re focusing on physical progress, but I find the gaps between check ins have to be too long to see objective progress.

I personally take photos every one or two weeks, but let’s instead talk about the scales. I weigh myself every day in the morning, naked weight after going to the bathroom, and then I take the average of 7 days as my true weight for that week. It probably doesn’t apply to everyone, but we tend to give the number on the scale so much power. There’s been a number of people who’ve said it’s ‘unhealthy’ to weigh yourself every day, but I think that the more you avoid or dread stepping on the scales, the more it will affect you. Once it becomes routine, the number is just a measure of your progress, nothing more. 

I’ll do my best to break it down from all perspectives: 

– In general, weighing at irregular times is extremely variable, even if it’s the same day every week, once a week, you would have to control the time of day you weigh yourself, your water intake and food intake and type at the very least in order for it to be accurate.

– For men, most of the guys I’ve trained don’t want to be under a certain weight because they’ll feel smaller. I was personally hesitant dropping under the 70kg mark, at this point I had abs but they were pretty fluffy, I was still a fair few kilos away from my goal, so I put my ego aside, let myself hit the 69s and under, and now my waist is much smaller, the 6 pack is out and I’ve got some ab veins peeking through. So, for the boys, if you want to be shredded you’re probably going to have to drop more weight than you think. And conversely, if you’re looking to get bigger, stop chasing those 10kg multiples, you aren’t getting more muscular, after a certain point it’s probably just fat, keep it objective and put the ego aside!

– For women, I obviously can’t speak for your mindset like I can for the boys; however, as a trainer it’s important to know the physical side of things for female clients. Your weight and training is affected by your monthly cycle. Depending on which hormone is dominant at any given time (estrogen or progesterone, mainly), you may have heightened water retention, fat storage or hunger levels. Even the fuel source during exercise and at rest (carbs or fats) will be changing. These are all things that will affect what number you see on the scale if you’re weighing yourself sporadically. 

So with all of that said, I obviously believe that weighing yourself often and consistently is important! It takes the guess work out of the equation, you’ll know whether or not what you’re doing is effective and it will keep you in control of the process. Finding your weekly average will ensure your results are accurate and also keep you focussed on the long term.

Once you’ve got consistently lower weekly averages, you will be losing weight, and from this point you can refer to the photos you take to see the changes and make rational decisions based on how you look and feel about your body!

That wraps up both the foundation and mindset, all that’s left is to cover training and nutrition and you’ll be in the best possible position to start changing up your body composition! 

Thanks guys!

Monday Motivation

You might have woken up today with no motivation to do anything. You have a week ahead of you that you are dreading and you hate your job. I’m about to tell you something that contradicts everything you’ve ever been told. Do things you hate. There are a lot of things about my job that I hate but they must get done. Only do things you hate if they get you closer to achieving your bigger goals. What do you invest your time in? I invest into helping other people so they can get fit and healthy. I invest my time, my money, and my energy in the hopes that all of my clients will turn their lives around, get healthier, fitter, lose weight, and gain muscle. This is great, I love helping people and I believe I will change this entire planet. Although this is true, it would have never happened if I stayed at Goodlife health clubs as a personal trainer. My impact on this planet has expanded with the more risks I’ve taken.

I think it is time you get a job that serves your purpose in life. My purpose is to change the schooling system, help people turn their life around in a significant way, and to lower the cost of living for everyone forever. What I am doing right now will help me achieve that. I hate writing books, but I still write them. I do things I hate because I know they will produce the results I need to change this world. 

Find your purpose and let it serve you and humanity.
You will be far happier in life if you used your energy to help solve the problems that other people are experiencing. The bigger their problems, are, the bigger the financial, spiritual and emotional pay off. 

If you are finding it hard to motivate yourself, don’t hesitate to respond to this email with a question of yours.

I hope the rest of your Monday is full of motivation to achieve the goals you set for yourself.
Remember to set goals, and make them big. Make your goals so big that it inspires every part of you to take action on them.

Have an awesome day,

Stefan Pejoski and Team at Fitness Room

The Best Lessons to Maximise Your Fat Loss

Hey guys!

Marcus here! This email is the last part of the foundation we’re building in order to create a successful body recomp cycle. We’ll mainly be discussing the set up of your training and nutrition in order to make sure you retain as much lean mass as possible while losing fat and also making sure you don’t mess with your mental wellbeing!

We’ll start with training since we’ve already discussed a couple of major points about exercise that are crucial to the process. To reiterate, doing high intensity training at least 3 times per week is a must. You should also be aiming to increase the amount of total activity you’re doing per week, e.g. recreational exercise or brisk walks.

With those two out of the way, the next things to focus on are: the intensity of resistance training you’re doing and also planning the of your cardio.

If you aren’t doing resistance training, you will not reach your desired result. Having muscle is metabolically costly for your body, meaning if you’re in a caloric deficit, your body will be looking to lose weight* in the easiest way possible. Muscle requires both stimulation and energy to be retained, making it potentially one of the first things to go if you’re in a caloric deficit! Your nutrition must cover the energy requirements of maintaining muscle so all that is left to worry about is training hard enough to give your body a reason to keep that muscle mass. Weight training is the simplest way to overload your muscles and it will also be the quickest way to building healthy lean mass, which is why we make sure there is plenty of it in our sessions!

Your cardio is important and ties more into your daily nutrition than you generally think. Unless you’re doing cardio to build greater fitness, its purpose in fat loss is to be done to increase your caloric deficit without having to eat less food. A quick note on your cardio too – do not go all in for 30 minutes a day every single day in the beginning, start off small and build it up as you hit plateaus. I started with only 20 minutes of cardio, once per week. Now I’m up to every day for about 150 minutes total per week, so still not a crazy amount by any stretch and I’m consistently dropping weight!

We generally don’t want to eat less, and doing more daily activity means you wont have to sacrifice eating, which is great! But besides this point, it’s important you don’t slash your calories too much because you’ll be depriving your body of the nutrients required to keep your muscle, maintain your mood and keep your hormones at healthy levels. Trust me, if you want to feel terrible, have no energy, and be constantly mad at everyone for no reason – cut out carbs and fats.

The main points to take on board for your nutrition are: 

– You’ll only figure out what works best for you through trial and error, it’s time consuming but you will see the best results after you find out what foods fuel you best and help you recover the most efficiently, while still being enjoyable to eat.

– You’ve got to find meals that you can be consistent with, consistency is the most important thing when it comes to losing fat.

– Don’t starve yourself, this is obviously unhealthy to do – instead, do more activity during your day to increase the caloric deficit.

– If you aren’t tracking calories, simply eat to satiety or stop eating once you begin to feel full. You will eventually start feeling a little bit hungry while dieting, this is normal. It might be a little uncomfortable until you have a meal, but it shouldn’t be painful. 

We’ll briefly take the nutrition a little bit deeper for those who are tracking calories/macronutrients, this isn’t required but as you know, I think it speeds up the process and produces greater results.

It’s important that your protein intake be higher than if you were just eating to maintain or even to put on muscle, increasing your protein so that your protein is 20g – 30g over your normal daily amount (1g per pound of bodyweight) will help fight muscle loss while in a deficit. 

When it comes to carbs and fats, it’s really up to you and which sources of food you prefer to eat and what makes you feel better! I find I can go without carbs and still train hard in the gym – training duration takes a hit but intensity doesn’t. However if I start cutting out fats, my mood drops shockingly fast and I start feeling irritable and lethargic, this is not worth a slightly better pump while training, therefore I keep my fats a little higher than what is ‘recommended’ and keep my carbs lower. It’s a balance you’ll have to experiment with until you find what works best for you!

And that’s it! These are the most important lessons I learned from helping clients with their nutrition and also from my personal experience! If you have any questions then please don’t hesitate to send an email back or grab us after a session to have a chat. Thanks guys!

Why Drinking Water is So Important

We always tell you guys that you should be drinking more water than you currently are, but there are very good reasons for this!

All of us know that water is healthy, but we don’t often go into why that is and how it will help us achieve our health and fitness goals – so we’re going to do that today!

We’ll start with all the general reasons and then move on to how it can help with your progress in the gym.

General Health Benefits:

1. Water makes up a majority percentage of our bodies, all of our cells contain water and all of our organs require water to function correctly. This is true for our muscles too.

2. Water is essential for keeping your blood moving efficiently, which is important for digestion, regulating your body temperature and oxygen delivery around your body.

Training Benefits:

1. Water is important for the movement and activation of muscles, connective tissue and joints. Similar to the previous point, it carries oxygen to working muscles which helps fight fatigue while exercising.

2. For those trying to lose weight, water acts as a natural appetite suppressant which is a great way to help reduce snacking and making you feel fuller for longer.

3. Water is an important step in the production of energy through the breakdown of carbs (when exercising) and of fats (when at rest). Without water you wont be performing as well in the gym and you will also not be burning as much fat as you otherwise would!

There isn’t a universally agreed upon amount of water to drink per day since it depends on factors such as: your bodyweight and gender, the amount of sleep you’ve had and the amount of exercise you’re doing. That being said, 3L of water per day creates a noticeable difference in how you feel, so we’d recommend aiming for that!

I’ve found that by carrying around a large water bottle (2L), I’ve ended up creating a bit of an unconscious habit to take regular sips while I’m doing other things throughout the day. 

Also there is such a thing as drinking too much water, but if we go by the stats, most people are nowhere near doing this – either because they simply don’t drink enough water or their sodium intake is high enough that they wont over-hydrate and dilute the salt in their body, so don’t worry about that!

To sum up, if you want to feel and look healthier, as well as train better in the gym and become leaner – water is going to help you get there! Aim for that 3L per day and once it becomes a regular habit, you’ll notice just how much better you feel!

– Marcus and the Team at Fitness Room

Three Secrets to Fat Loss

Hey guys, Stefan from Fitness Room here, hope you guys have had an amazing day so far! We’re going to be talking about the secrets to fat loss today, these are things you should be doing in order to maximise the results you see from your diets and reach your goals.

Caloric Restriction

This is the heart of all of your fat loss, it doesn’t seem like much of a secret that you need to be eating less, but most people don’t do this at a steady pace! The common practice is to start slashing calories in order to lose fat faster, but your body will quickly adapt to this and start fighting back at you. This also makes dieting extremely difficult and unsustainable, meaning it’s unlikely you’ll be able to stay consistent.

Nutrient Dense Food

Your calories should be made up of foods that give you energy, help rebuild muscle from training and provide you with all the vitamins and minerals to keep your body functioning at an optimal level. Foods such as oats, broccoli, flax and chia seeds, blueberries and beans are all food choices you should be including.

Drink Water

Water is a natural appetite suppressant, so drinking water is a must throughout the day in order to keep you from snacking. It also makes you feel healthier in general and flushes out waste products 

No Alcohol

Guys, we’ve also got a bonus secret for you. As you gradually lower calories, your need for nutrient rich food will increase in order to keep your hormones stable and retain your muscle mass. Alcohol is also a diuretic, dehydrating you and even making you feel hungry. Alcohol is absolutely useless as it is just empty calories that don’t provide you with any protein, fibre, vitamins or minerals. Most of the time it just causes you to spill over your normal daily caloric intake and kill your progress.

If you have any questions about your nutrition or training, don’t hesitate to send an email back or give us a call, we’d love to have a chat and help you see the results you’ve always wanted. Thanks guys!

Debunking Fat Loss Myths

Hey guys, Marcus from Fitness Room here! We’re debunking four common weight loss myths today, so let’s cut the fat and get straight into it.

Carbs Are Bad For You

Carbs are required for you to properly function on a day to day basis. They are extremely important in providing energy for exercise, but they also provide energy for your brain in order for it to work optimally. People eating low carb (not keto), often report brain fog and dizziness, so don’t cut them out!

A quick note on keto: Low carb does not equal keto – a keto diet is no carb. Everyone is different and I’ve had a few clients in the past that actually have better diet adherence when on something more extreme, like a keto diet. However I would not recommend this to many people. Keto is unnecessary in order to achieve most people’s goals and merely makes the whole process more difficult. Eating so little carbs that your body is forced to produce ketones for energy is not an easy thing to do. Just stick to a normal caloric deficit and make steady progress!

You Have to Starve Yourself

This is actually extremely counter-productive. Most fad and crash diets do work for a very short period of time before your body realises what’s going on and actually starts to store more fat and fight your weight loss efforts. We can’t outsmart evolution, our bodies want to maintain homeostasis and if we shock our bodies with cutting a ton of calories, it is going to fight back.

All Calories Are The Same

Losing fat is a simple process, but not an easy one. You just need to burn more calories than you consume. You could technically create a deficit eating pizza and donuts every day. However, you will be extremely micronutrient deficient. You’ll be getting next to no vitamins or minerals and this will kill your diet’s longevity. Whilst incorporating ‘refeed’ days or a cheat meal when your training performance is declining can be beneficial, making up the bulk of your nutrition from bad foods will not yield any results. When it comes to being healthy, calories are not created equally.

Fat Makes You Fat

Fats are extremely important for a number of functions in your body, namely hormone regulation and vitamin absorption. This myth might come from fat containing 9 calories per gram, compared to protein or carbohydrates which contain 4 calories per gram. This means we have to be careful not to spill over with our fat consumption, especially with oils as they add up quickly. Finding a balance with your fats is important, and we should also be mindful that they’re coming from good sources like seeds and nuts.

If you have any questions about anything here then don’t hesitate to get in touch, we’d love to have a chat and get you on the right track to hit your goals. Thanks guys!

The Most Effective Way To Train

Hey guys, Marcus from Fitness Room here! Most people need to add variety into their workout routines in order to keep things fresh and help keep you motivated. It’s good to stick to the fundamentals for a few weeks before adding in too much variation. It’s important you get good at the basics and actually let your body adapt to these movements, as this will set you up for greater strength and muscle gains down the line.

That being said, exercise variation is also very important to provide the muscle with a new stimulus to adapt to, and this is so you keep making steady progress over time! One of the best ways to incorporate this is with your big muscle groups that have multiple functions. In other words, your chest is very active during lots of different exercises and movements, whereas your biceps, (being a smaller muscle group), will only be predominantly active when you hinge at the elbow. 

Using this example, because the muscles that make up your chest can be activated by a wider range of movement, it’s important to change up the movements you perform in your training in order for you to get total or complete chest development.

The other large muscle groups that this applies to are the: quadriceps, back, glutes and hamstrings.

For the chest, the most common movements to add variety into chest training would be:

Flat Bench Press: Total Chest Development, muscle building/strength focus

Incline Bench Press: Upper Chest Development, muscle building focus

Decline Bench Press: Lower Chest Development, muscle building focus

Dips: Lower Chest Development, muscle building/strength focus

Bench Pushups: Mid Chest Development, muscle building/strength focus

Chest Flys: Mid Chest Development, muscle building focus

In order to cater to the varying frequency that you guys attend group sessions, we always add variety in all of the sessions you do. This is so your body is forced to adapt more rapidly, due to the exercise stimulus always changing. This means that it’s common to find you’re making quicker gains in your strength, rather than your physique.

To call back to previous emails, unless you’ve started strict dieting, it’s common for your bodyweight to stay the same or maybe increase during the first few weeks of training, this is because you’re putting on muscle, (and therefore building strength), due to all the different exercise adaptations your body has to make.

Luckily those who are new to training or those who haven’t trained in a while are in the best position to put on muscle and lose fat at the exact same time, but it requires stricter adherence to your diets in order to maximise, which is a discussion for another time!

So make sure you change it up and add some variety into your own training, as it will help keep you progressing steadily – especially with those large muscle groups that we mentioned before. Thanks Guys! Have a great weekend and we’ll see you soon!