Australian Health and Fitness Hub - AHFH

07/06/2021

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23/10/2020

🔥The Smart Way To Reveal Your Abs🔥
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17/10/2020

🌰100 calories in nuts🌰
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16/10/2020

⁉️ Want To Lose Fat Or Build Muscle? Make Sure You Understand This! ⁉️ by ⁠
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🔹 If you've been trying to either lose weight/fat or gain weight, and you feel you've been doing everything right... but you haven't seen any progress, this is most likely the cause of it⁠
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Basically, if you're eating more calories (food in) than you're burning (energy expenditure) then you'll be gaining weight.⁠
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🔹 If weight gain is your goal, then focus on eating more food than you're burning (as well as eating enough protein and following a proper training program of course).⁠
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If weight loss is your goal, then you want to do the opposite. Eat fewer calories (food) than you're burning, and you'll be losing weight. Add in more protein and a proper fat loss program and you'll get great results.⁠
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🔹 This works with whatever diet you're on;⁠
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Vegan, Keto, Paleo, Low-Carb, Slow Carb, High Carb, Low-Derpyderp, Gluten-free, or whatever you prefer. Keep doing that if you ENJOY that, but get this right and you'll see results, no matter what.⁠
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14/09/2020

ALCOHOL CHEAT SHEET 🍻
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Alcohol, also often referred to as the ‘4th macronutrient’ can pack a substantial amount of calories into a small serving. In fact, 1g of alcohol = 7 calories. Unlike the other three ‘official’ macronutrients, these calories do not provide essential nutrients to the body. 🥃🍸🍹 Since we know cutting alcohol completely out of your diet isn’t sustainable for everyone, we put together this cheat sheet and these healthy tips so you can drink smarter. Alcohol can add up quickly, so it’s important to choose wisely when you do intend on drinking. The first sheet shows you the average calories for popular drinks. The second, gives our expert tips. 🥂
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13/09/2020

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How often do you hit plateaus?
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Training hard enough? Research shows that LESS muscle mass is recruited during lifting with a given workload once hypertrophy adaptations have taken place (Ploutz et al 1994) thus, if you aren’t TRYING to add sets, reps, weight, reduce rest or just OVERLOAD your training (Häkkinen et al 1994) then you won’t be providing an adequate stimulus for any FURTHER growth
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Training too much? Though there may be a dose-response relationship whereby more volume produces greater hypertrophy (Schoenfeld et al 2016) research suggests that volume actually follows an inverted U-shaped curve, where excessive amounts only leads to a plateau/regressing effect (Wernbom et al 2007, Amirthalingam et al 2016). Thus if you’re doing 50set workouts 7x/wk then it’s likely too much volume for you to recover from & thus you’ve hit a plateau (or even started regressing)
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Eating enough? Though a kcal surplus is NOT required for muscle gain (Donnelly et al 1993), it will create a more OPTIMAL environment for growth along with facilitating intense training in the gym thus diets seeking to optimize gains should ideally consist of a sustained kcal surplus (Aragon et al 2017) so try adding in 100-300 extra kcals/day
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Under recovering? Similar to points 2 & 3 however doesn’t just take into account training & diet. Recovery is multifactorial & influenced by MANY other variables in your life eg. sleep, stress, supplementation, drugs, mobility, flexibility etc. However, sleep is definitely a HUGE variable to consider. Sleep is required for biological & mental regeneration & a lack of it has shown to cause increases in cortisol (stress), changes in feeding behaviour, glucose regulation, blood pressure & a reduction in anabolic hormones like test & IGF1 & reduced performance which together can ALL act to favour the loss of muscle mass & thus hinder muscle recovery after damaging exercise (Dattilo et al 2011, Buchmann et al 2016, Sharma & Kavuru 2010) so be sure to get a MINIMUM of 6hr



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05/09/2020

Nutritional facts!💪🔥
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04/09/2020

There are numerous factors that go into a thriving weight loss plan...⠀
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Calories need to be in check
Whole foods need to be the focus
You need to be exercising regularly
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And while all those things matter, there’s ONE thing that matters more...⠀
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Without this ONE thing, it doesn’t matter how “clean” your diet is, or how strenuously you work out...⠀
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This ONE thing is what separates folks who successfully lose and maintain a healthy body from folks who find themselves in a perpetual state of “dieting”…⠀
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That one thing?⠀
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—> Consistency⠀
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See, you could have the world’s fanciest fitness plan, but if you can't follow it consistently, it won’t matter a lick.⠀
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And this is where people get into trouble..
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They jump on the latest FAD program or system, and because they’re investing so much time (and often, money), they make crazy drastic changes from the get-go
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Which lasts what… a few days?
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Maybe a few weeks?
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Something eventually happens — they slip up, overeat, etc. — and in that moment, the struggling dieter goes through one of two things:⠀
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1. They get angry 😤, or⠀
2. just feel disappointed 😔⠀
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Either way, they let that one bad meal turn into another, and another, then another...⠀
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Before they know it, they’re back to square one
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How to become a Successful Dieter ✅:⠀
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I truly believe that every single person can lose weight and maintain a healthy body for life…⠀
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THAT INCLUDES YOU.⠀
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And it doesn’t take another FAD or “challenge.” It doesn’t take more restriction, more strenuous exercise, or more motivation...⠀
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It takes consistency.⠀
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Consistently smashing the fundamentals of weight loss nutrition (being in a deficit, eating mostly whole foods, etc.)...⠀
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Consistently working out every week and staying active (walking, taking the stairs, etc.) each day..
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Most importantly, when you DO slip up (because you absolutely will), it’s about getting right back on track…⠀
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Getting back to being consistent
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And I promise you this —> whether you have a bad meal, day, week, month, or even year. You can ALWAYS choose to get back on track.⠀
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Refuse to quit, and you WILL succeed 💪⠀
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02/09/2020

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☀️ MORNING or EVENING ?
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📥 Be sure to SAVE this for easy reference!⁣⁣⠀
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🔹 There is actually no "superior" training time between the 2 timings⁣⁣⠀
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🔹 Each has their own benefits and it is mainly based on the lifestyle you have⁣⁣⠀
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🔹 Your testosterone levels are highest in the morning and you'll have more energy to increase the intensity of your workouts. Not to mention if you want to add a little coffee ☕️ to your pre-workout boost! ⁣⁣⠀
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🔹 It’s also a sense of accomplishment that will help you feel like you can tackle any obstacle in its way throughout the day!⁣⁣⠀
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🔹 If your goal is to build lean muscle mass, then evening training could be your best bet. This is when your strength, stamina and flexibility levels are at their highest levels. ⁣⁣⠀
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🔹 A great way to finish off your day with a huge stress relief! After you’re finished training, protein consumption & sleep will go hand in hand for optimal muscle recovery & growth.⁣⁣⠀
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👇 Are you "Morning" or "Evening"? Let us know!⁣⁣⠀

FOLLOW 👉 👈⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ for daily tips!⠀
FOLLOW 👉 👈⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ for daily tips!⠀
FOLLOW 👉 👈⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ for daily tips!⠀
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01/09/2020

HIIT/Circuit Workouts 🔥 Follow
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For some, HIIT (high-intensity interval training) and circuit-style workouts can be a great addition to their fitness routines. They are short, sweet, and to the point while still challenging you to push through 10-20 minutes of intense overload.
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While they are certainly not for the faint of heart, they definitely can be part of a great training program as they not only develop the anaerobic system, but also have aerobic benefits as well.
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They burn a ton of calories, preserve muscle mass, and can be done pretty much anywhere, anytime.
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Generally, I like a work:rest ratio of either 1:1 or 1:0.5 (really extreme, if you’re more on the advanced-side). What ratio you use primarily depends on your time, goals, and fitness level.
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I highly suggest a ratio of 1:2 or more for beginners to allow for ample rest. Always modify the ratios to your own level of fitness.
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Thanks to  for these examples!
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Do you like HIIT workouts? 😅
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Let me know below 👇.

26/08/2020

🔥𝐈𝐒 𝐈𝐓 𝐖𝐎𝐑𝐓𝐇 𝐈𝐓?🔥
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📍Similar to the behind the neck lat pull down, there are similar implications for doing the shoulder press in this position. In most cases, it is not recommended to go behind the neck.
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📍The purpose of going behind the neck may help in activating the delts more but it isn’t necessarily worth it considering there are other exercises you can do to help activate those muscles further.
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📍Reason to Avoid This Exercise
1️⃣The behind the neck shoulder press puts the shoulder in a high five position of abduction and external rotation. This position creates significant strain on the anteroinferior glenohumeral ligaments (front of the shoulder joint).
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2️⃣The rotator cuff is at risk for impingement.
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3️⃣This can also stress the cervical region by putting the head into excessive flexion.
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4️⃣Because of the increased forward head position combined with the repetitive motion can potentially produce temporary brachial plexus nerve injury.
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📍Doing behind the neck press isn’t inherently bad, but if you have suffered from shoulder injuries or are susceptible to injuries, this may not be a good exercise to choose. This just puts in an “at risk” position since generally it can exacerbate shoulder conditions. I would say play it safe and stick to having the bar in front if you’re the average lifter. Not worth the risk.
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Comment below if you agree of disagree!
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References
Upper extremity weight training modifications for the injured athlete
Martin Fees,* MPT, ATC, CSCS, Tony Decker,† ATC, CSCS, Lynn Snyder-Mackler,‡ ScD, PT, ATC, and Michael J. Axe

25/08/2020

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Research clearly shows that you make better progress in exercises you perform first in your training [1]. A good example of this is a 2012 study [2]. The researchers found that when the bench press was prioritized over tricep extensions, bench press strength increased more. This makes sense. The participants simply were less fatigued during the bench press.
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So if you want to focus on improving a certain exercise, it is logical to perform this exercise first in your training. This is what I've personally done with the incline bench press. I wanted to develop the upper portion of my chest more, so the incline bench press comes before the flat bench press in my training. You can do the same for other muscle groups. For example, training the overhead press first if training your shoulders is a focus.
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Now, if we speak about exercise order in general, it also makes sense to prioritize mostly multi-joint (compound) exercises over single-joint (isolation) exercises. Compound exercises engage multiple muscle groups and provide the greatest overload, so they simply provide the most bang for your buck [3].
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An exception is when you consider an isolation exercise important for reaching your training goals (like bringing up a lagging body part). Say you want to bring up your calves, then doing calf isolation work at the start of your leg day can be a good idea. So there is a time and place for prioritizing isolation lifts.
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References:
1. https://www.ncbi.nlm.nih.gov/pubmed/19243993/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3737971/
3. https://www.ncbi.nlm.nih.gov/pubmed/19204579
4. https://link.springer.com/article/10.2165%2F11597240-000000000-00000.
@ Melbourne, Victoria, Australia