Author Archives: Nathan Tieppo

Explosive Training For Explosive Weight Loss

Revolution Personal Training

In general the battle to lose weight is all about the ‘energy in vs. energy out’ equation. Maintaining a healthy, well balanced diet goes a long way to helping make sure you stay on the right side of this, and getting lots of exercise will tip the scales even further in your favour. But finding the time to have a workout and burn off those unwanted calories can be difficult. If we were all able to devote a couple of hours every day to work out then I’m sure the whole world would be looking lean, fit & fantastic.

The fact of the matter is that there are very few people out there who have the luxury or the inclination to be able to devote that sort of time to exercising. So what we need to make sure we do is to maximise the time we do have to make sure our workouts are as efficient as possible. We need to ensure that even if we can only allocate 45 minutes to an exercise program, in that 45 minutes we must work as hard as possible and burn the highest number of calories possible, but more importantly cause the strongest calorie after burn possible.

A great way to do this is to incorporate some explosive training into your strength training routine; you can do this through the introduction of some basic plyometric exercises. This is a great way to increase the amount of calories your body uses for your workouts. Just be sure to get some proper instruction on correct technique before you go off on your own.

The reason that this plyometric type of exercise is capable of burning so much more energy than standard resistance training exercises is in the extra range of motion and added muscle recruitment that is required. Take the body-weight squat and jump squat, for example.

The body-weight squat is a great exercise for strengthening the glutes, hamstrings, quads, and lower back muscles. Traditionally, it goes from a standing position, down until the quads are at least parallel to the ground, and then back to standing, as if you were sitting on an invisible chair.

The jump squat can utilise those same muscles and the same range of motion, but in order to get off the ground we need to recruit more muscles from the calf, allowing us to extend up onto our toes, and then propel ourselves off the ground. In order to get off the ground we are required to apply considerably more force, and when you consider that the amount of energy used is a product of the force applied and distance moved, these types of exercises will come out a clear winner in energy-use, every time.

Some great basic exercises to start with are the squat jump and push ups with a clap. Try adding those into your program and start burning some extra calories today. If you want to see how to do those, click on the exercises to check out a video from our YouTube channel.

Aside from those there are loads of other exercises you can incorporate, you just need to use your imagination. But in the meantime here is a short list to get you on your way.

Box Jumps

Plyometric Lunges

Broad Jumps

Bounding

Single Leg Hops

Medicine Ball Throw Variations

Plyometric Push Ups

If you have any favourite exercise you think should be added to this list we would love to hear from you. Just comment below.

Breaking It Down

GoalsSetting yourself a goal and achieving it can often seem to be worlds apart. The task can seem to be daunting and you may have no idea where to start. But the main thing is you have your end goal set in your mind, the next step is to plan how to get there.

Once you have your end goal sorted the first step is to break that down into smaller chunks. Our goals are often ‘big picture’ things, so by having smaller more manageable goals we can have some checkpoints along the way to make sure we are heading along the right path. This will also serve to provide you with extra motivation as you check these goals off along the way. 

You will also need to put a time frame on how long you want to take to get there even for your smaller goals, having an open ended goal is likely to result in procrastination, and failure to achieve what you set out to. 

For example; if your goal was to run a marathon, that is a huge accomplishment and it can take years of preparation to get there. So having targeted goals to push you along can help get you there a little quicker. Your time line to achieving your goals may look some thing like this.

1 Month – 5km

3 Month – 10km 

6 Months – 21.1km (Half Marathon)

9 Months – 30km

12 Months – 42.2km (Marathon)

While there will be a hell of a lot of training required to get you to each one, you now have specific targets and dates to achieve along the way. This will help to keep you motivated and on track to success.

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Becoming an Ironman

Melbourne Ironman
Well, after months and months of preparation, over 220 training sessions, 260 hours and more than 4,000kms worth of swimming, riding and running, I have finally completed my first Ironman.

All of that preparation went into getting ready for one big day at Ironman Melbourne 2013, with a 3.8km swim, 180km cycle and 42.2km run.

The day didn’t start off in the best of circumstances with high winds, choppy seas and strong currents  to the swim being cut short.  Rather than the 3.8km swim that we had all been preparing for, the event organisers decided to reduce the swim distance to 1.5km. Although disappointed, I realize they had to look after the safety of all competitors and made the right call on the day. I have heard reports of people pulling out of the swim while still in waist high water and witnessed 1 person having to be rescued by lifeguards.

Although if you want to get the attention of 2000 triathletes quickly, telling them you are changing their race course is a pretty good way. I’ve never heard so many people go so quiet so quickly. You could have heard a pin drop on the other side of Frankston.

With the change in the swim course came a 45 minute delay in the race start time which meant more time for nerves, excitement and anticipation to kick in and I just wanted to get started already! I knew once I got started I would be fine but all the waiting around was killing me.

About 30 minutes before the new start time I began to get ready; wetsuit, sunscreen, googles, swim cap. I dumped all my gear with my trustee assistant for the day Luke and I was ready to go, and I made my way down to the water for a warm up swim. Wow, if that 200m swim was anything to go by this was going to be tough!

As the 2000 competitors waited on the beach ready to start, I looked around and wondered how this start was going to work. I’d never been involved in a mass start this big and looking at the sea of people awaiting the starter’s horn this was going to be chaotic.

Never Miss A Beat

We all love listening to music, whether it is in the car on your drive to work, lying in bed and relaxing, out on the town dancing up a storm  or even a the gym sweating your way  through a Zumba class. Music has become a part of many aspects of our lives and exercise is no exception to that.

There has been loads of research conducted on just how music can affect the way we exercise, most of which suggests that there are numerous benefits that can lead to increases in motivation, performance and may even lead to greater increases in weight loss.

Motivationally speaking, music can help to keep you focused on your exercise and also help to avoid any unwanted outside distractions. This will help to keep you on track and exercising for longer. The distraction that music can provide also means that you may be less inclined to notice when you start getting tired, which will help spur you on that little bit longer. Having music to distract you is a great way to help break up the monotony of a long run or training session. 

Did you know that champion Ethiopian marathon runner Haile Gebrselassie was able to break the 2000m world indoor record by synchronising his running stride to the tempo of the song ‘Scatman’ in 1998?

Although it wouldn’t be my first choice of tunes to get me motivated to workout, songs like ‘Scatman’ have a high tempo and are the best to help increase your performance and motivation. A study published in 2010 found that by increasing the tempo of a song by 10%, resulted in an increase in the distance covered, power output and cadence of participants on a sub-maximal cycle test. This means more work in the same amount of time, which equals better results!

However on the flip side the same study also found slowing tempo of music can actually be detrimental to performance. So next time you have a work out with your iPod make sure you choose your playlist carefully and save the power ballads for your cool down rather than the main part of your session and ensure you have the right tunes to help keep you focused. Staying focused and motivated is an easy way to get the most out of each session, push yourself that little bit harder and burn some extra calories along the way. 

If you are stuck for what songs to add to your playlist for your next workout check out our post on ‘The best tunes to train to’ 

Revolution Personal Trainer: Chris Price

Chris Price

Revolution Personal Trainer: Chris Price (Pricey)

Specialty: Functional Movement

I’m a convert. I started my career as a Graphic Designer working enjoyable but long hours behind a desk before I made the decision to pursue my other passion and begin a career in Health & Fitness. And I couldn’t be happier.

For me, fitness is more than exercise. Fitness is about moving better, recovering from injury, changing behaviours, improving nutrition, having fun and ultimately feeling better. 

Regardless of your fitness background, whether pro or participant, getting basic movement and nutrition fundamentals right will lead to greater performance in everything that you do.

So if you are looking to move better for everyday life or looking for specific gains in your chosen sport seek me out for a chat as I might just have a few tricks up my sleeve to share.

Training Style & Influences

Most people start exercising thinking that they move correctly but are just unfit, however the fundamental aspect of exercise is how we move.

What we do throughout the day has a great effect on our body’s ability to move effectively. Anytime you exercise with incorrect movement, all you are doing is reinforcing that incorrect movement, leading to poor posture, pain and even injury.

Focusing on improving the body’s compensations while having fun will lead to better results in the long term.

Qualifications

Certificate III Fitness Instructor

Certificate IV Personal Trainer

Trigger Point Performance & Self Myofascial Therapist

ViPR Functional Movement Instructor

TRX Suspension Trainer

Sport & Exercise Nutrition Coach (currently completing)

Stair Climbing Coach

Level 2 First Aid / CPR

Personal Profile

Favourite Food: I’m not fussed. I love the experiences that all foods provide.

Favourite Drink: Water and Beer.

Favourite Sport: Stair Climbing (most people think I’m crazy).

Favourite Music: Anything with a good beat that suits the mood.

Favourite Movie: Anything that keeps me entertained and seated.

Likes: Positive attitudes and a sense of adventure.

Dislikes: Deflators.

Hobbies: Surfing, Trail Running and ViPR flip’n good times!

Who inspires you: Ian O’Dwyer founder of Fitness Personally and PTA Global

Life Philosophy: Go Spoons!

Why I Became A Trainer:

I believe that you will become successful and achieve satisfaction by doing the things that you love. This is why I’m a Personal Trainer as I get to share my experiences, skills and ideas about something I am deeply passionate. 

Revolution Personal Trainer: Michael Dover

Michael Dover

SPECIALTY:  Strength and Conditioning

I have worked in the Fitness industry for close to twenty years having been a professional athlete, coaching and mentoring in various guises. i have worked with all types of people from varying backgrounds and fitness levels. I feel that exercise and leading a healthy lifestyle is a fundamental for our everyday lives and also believe it should be fun and motivational. I have trained clients in the Uk and Australia and feel that as a trainer my role is to facilitate my clients and assist them on their journey to reaching their health and fitness goals.

TRAINING STYLE  & INFLUENCES: 

I like to mix up training and feel that its my clients who influence how we train together I ultimately want you to succeed and exceed your goals through your  raining. The training is a journey so we work together with various tools; be they weights, bands, boxing, core, machines, running or sport. Anything is possible, lets make sure we have fun along the way. I believe if we make ourselves strong from the inside then we can grow, minimise injury and get the results quicker by being stronger. So core and functional training are major factors in the way we train. 

QUALIFICATIONS;

Certificate 4 Personal Training

Certificate 3 Group Exercise

Higher National Diploma, Sports Science

Precision Cycling

RPM

Body Pump

Thump Boxing

Fit Ball

UEFA B License Football Coaching

UEFA C License Football Coaching

First Aid level 2

PERSONAL PROFILE:

Favourite Food: Mums cooking, I’m a long way from home so miss it even more

Favourite Drink: Water 

Favourite Sport: Hello.. Football ( Soccer )

Favourite Music: All music love music and it inspires me in many ways regardless of the genre

Favourite Movie: Lock Stock

Likes: People, Music, Entertainment, Football

Dislikes: Negativity, Racism, Discrimination

Hobbies: Music, Socialising, Concerts, 

Who inspires you: Everything and Everyone love life what a special gift

Life Philosophy: Life what a gift we are fortunate to have choices and chances so embrace it and run with it like you stole it.

WHY I BECAME A TRAINER:

This vocation to train, inspire, help and motivate people is truly a blessing and I’m excited for the lifestyle opportunities it enables people to achieve in  the sense of how they may value their own self worth.