Dan Yeung - Personal Training

07/11/2018

Increase you’re total daily energy expenditure by increasing the muscle mass on your body so that your basal metabolic rate is higher. This means you will be burning more calories at resting rate versus relying on forms of cardio to increase your deficit.
Use cardio as a tool for fat loss, the the main tactic.
Prioritise:
- Progressive overload in strength training
- Eating sufficient calories and protein for your goals
- Adherence & Consistency

06/11/2018

Same person, different mindset 👊🏽
20kg later .waung still crushing her goals and now has the wiggle room to have a cheeky cocktail and Indian here and there and still stay on track.
At the beginning you need structure and adherence before you earn your way flexibility ✌🏽

05/11/2018

Muscle building must needs:
- Calorie surplus
- Progressive Overload
- Perfect Ex*****on
- Rest & Recovery
- Patience
Building muscle is a longer process than dropping fat for most people. So stick to the basics and be patient 👊🏽
.

31/10/2018

Food is food, context around your nutrition determines whether it is good or not for you. Context is everything.

30/10/2018

What’s your morning coffee?
Liquid calories are the so well hidden in our day to day routines, from our morning coffees, to the juices we have with lunch and our cheeky glass of red every night.
All these calories add up and can put you in an unwanted surplus leading to fat gain.

29/10/2018

In the industry we are led to believe that the perfect diet is a slow long drawn out one, and to be honest, it is. The most sustainable diets are the ones that happen over a longer period of a time, but, there are times where it is okay to diet aggressively.
Why would you diet aggressively?
To Kick start a fat loss phase before transitioning into a less aggressive fat loss phase.
Why?
To get that initial motivation and establish habitual routines for fat loss.
How?
A conventional cut would require at 10-15% deficit but kick starting an aggressive diet would require 25-40% depending on the individual.
Do you prefer an aggressive diet or a conventional one?

25/09/2018

Happy mid autumn festival!
Enjoy your mooncakes mindfully 🙈

21/09/2018

VOLUME IS KEY.
When in a calorie deficit, you’re going to be eating less in the sense of calories, but, if you choose wisely you can eat more volume of foods.
Choosing high volume foods such as salads, berries, yoghurts and leaner meats will help you stay fuller for longer making it easier to stick to your calorie deficit.
What’s your favourite high volume lower calorie food?

20/09/2018

BEST PROTEIN PER GRAM SOURCES
Yes, beans and edamame have protein but have you ever tried eating 30 grams worth of protein in beans? And how many carbs that has as well?
What’s your favourite protein source?

19/09/2018

with the single arm cable row.
A great movement to help isolate the lats and a good way to pre-activate the lats before bigger movements such as deadlifts and rows.
Focus on initiating the pull from the lats by retracting the shoulder blade before pulling the elbow back and down towards the hip.

18/09/2018

BEST LUNGE VARIATION?
Elevated split squats with a cable machine is my go to in the second block of training for my clients as they have built a foundational amount of strength from the first block to be able to go through this motion.
This is a great movement as it exaggerates the stretch in the hips and loads the hamstrings and flutes.
Focus on keeping a straight torso all the way through the movement with your scapular retracted so your shoulder holding onto the weight doesn’t internally rotate.
Use a 3-1-1 tempo in the 12-15 rep range to feel the 🔥

04/03/2018

https://danyeung.com/new-blog/2018/3/4/how-to-guarantee-success-when-it-comes-to-nutrition

We all have different goals when it comes to training, whether that be fat loss, body recomposition, muscle gain or performance related goals. But the one thing we do have in common is nutrition, regardless of our goals, our nutrition needs to support our training to ensure we reach them. Without op