Revolution Training

Revolution Training Motivation is the fundamental building block of personal fitness! Training and diet are essential but nothing can be achieved without motivation.

Here at revolution training we aim to inspire and maintain high levels of motivation. We will take the time to learn your specific style and keys and work towards your goals. Backed by an innovative approach to motivation grounded in psychology and sociology our trainers bring a truly unique and revolutionary experience to the industry.

28/09/2018

The How Not to Die Series by NutritionFacts.org - Michael Gregor MD

See Comments For:
How Not to Die From:
High Blood Pressure
Heart Disease
Diabetes
Cancer
Kidney Disease

Carbs are vegetables, fruits, beans, grains and many other of the healthiest foods you can possibly eat!
26/05/2018

Carbs are vegetables, fruits, beans, grains and many other of the healthiest foods you can possibly eat!

13/05/2018

Calories

Eat more get bigger, eat less get smaller, eat the same and stay the same!

Within everything we do, there are exceptions to every rule. These points are heavily generalised.

There is no other way to say this but when it comes to muscle gain and fat loss, calories are the single most important variable in the diet. Calories are the energy breakdown from fats, carbohydrates, alcohol and protein that we receive from food and drink to fuel us.

When we eat enough calories to maintain our bodyweight and keep up with our energy demands for everyday function it’s called an isocaloric diet. When we eat too many calories it’s called a hypercaloric diet and when we eat too few calories it’s called a hypocaloric diet.

For muscle gain a hypercaloric diet is necessary as the body needs excess energy to build new muscle tissue. Some negative aspects of this type of dieting are that it can also cause you to gain additional fat and for some, the need to force feed.

While for fat loss a hypocaloric diet is necessary, as the body then uses excess stored energy (fat) as fuel to maintain necessary everyday functions. Some negative aspects of this type of dieting are that it can cause some muscle loss and quite often will cause increased hunger due to less food.

An isocaloric diet can be used to attain both goals however to a lesser extent and you must be more specific with other variables within the diet. This way of dieting can also lessen the unwanted parts of dieting such as muscle loss, fat gain, being hungry and force feeding.

10/05/2018

Type 2 diabetes can be prevented, arrested, and even reversed with a healthy enough diet. Subscribe to Dr. Greger’s free nutrition newsletter at http://www.n...

09/05/2018

Myofascial Release Part 1

Fascia is the layer of connective tissue beneath the skin that encases, connects, stabilises, attaches and separates muscles and internal organs. Fascia is very similar in a way to a spiders web in the way it connects to everything directly and indirectly. In this case the fascia covers and connects the whole inner body together just like a spiders web.

From the top of our head to the tips of our toes everything is connected and everything is effected by everything we do. Our body is very good at adapting to everything we do and ultimately it is our downfall, fascia will fixate our musculature to point the direction of use which then moves our bone structure into positions that is most relative to the way we live from the day we first open our eyes.

Muscle don’t get tight, they fixate towards a direction. Think of the spiderweb like 100s of rubber bands around the body all pulling with their own respective amount of tension. If you overuse a certain movement it can add tension to a rubber band causing the opposite rubber band to lose tension in turn causing instability to the joint. Your “tight” muscles are protecting this instability of the joint.

For example playing golf and swinging the one direction constantly, participating in tennis and playing with dominant hand only, dancing and constantly pointing toes and turning out, ten pin bowling constantly bowling one handed. This can fixate the fascia to point the muscular system in that direction therefore moving the bone structure and compromising the whole system. In turn this is going to make the muscles on the opposing side to the fixated muscles “tight”. This fixation/adaptation is not in relation to how humans are suppose to move biomechanically and leads to unstable joint structures which then leads to pain and injury unless it is addressed.

07/05/2018

Get Bigger and Stronger

Mechanical Tension: This refers to the amount of force going through a muscle during movement. The more tension there is the better strength results you will achieve.
Example: 5 Sets - 5 Reps - 2 to 3min Rest

Muscular Damage: This refers to the tearing of individual muscle fibres during exercise. It happens primary during the lengthening phase of the muscle while under tension. When they tear they take time to repair and when they repair, depending on your diet they can even become bigger. (This can make you very sore as well.)
Example: 4 Sets - 8 Reps + 4 Negatives - 1:30 to 2min Rest

Metabolic Stress: This refers to the metabolic byproducts that build up in the musculature during exercise. This is the feel the burn and feel the muscle type of exercising. Keep consistent tension on the muscles with absolutely no lockout of joints never fully reaching the top or bottom of the exercise. The more volume along with metabolic stress, the bigger you get.
Example: 12-24 Sets a Week - 8 to 12 Reps - 45sec to 1:30min Rest

06/05/2018

Exercise: How many reps should I do?

One question I get asked frequently is “how many should I do?” Referring to doing an exercise and how many repetitions should one do of this exercise before stopping. My answer is usually “until failure”.

To expand on my answer I would like to better word it by saying “until form failure”. By saying this I’m meaning to set up your perfect form before starting the exercise, doing as many repetitions as you can until you can’t keep perfect form anymore “until form failure”. Once your form breaks you stop, regardless if you can keep going without it.

By doing this you are, enforcing good mechanics, putting yourself at less risk of injury and creating growth stimulus without overworking your nervous system. These benefits will grant the ability to workout longer, with more drive, more frequently with less risk of getting hurt.

27/04/2018

Aches, Pains and More

Let’s use an example for reference: Foot Arches.

If you don’t have effective arches in your feet caused by weakness, inhibition or another reason, other structures such as the ankles, knees or hips will then have to compensate for the ineffective use of foot mechanics. In turn this can cause various different issues including aches, pain and more due to the overuse of the compensating structures.

Ankles, Knees etc (A)
Foot Arches (B)

If you are finding pain in (A), the goal is not to use less and/or rest (A). The idea is to find out why (B) is not working in its proper way, forcing (A) to do so much extra work it hurts.. Literally. Myofascial Release on (A) - Activate (B).

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Central Coast
Gorokan, NSW
2263

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0422101980

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