Have a chat with Matt. Matt’s a funny guy and also a personal trainer/ Gym owner from Sydney Australia. We’ll talk everything from learning how to train from the inside out. Mindset, Mobility, Strength and Nutrition.
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Calorie Deficit: The Real Key to Effective Weight Loss! On todays podcast I discussed the fundamental principle behind successful weight loss.THE BIG SECRET.... the mighty calorie deficit! Instead of asking yourself:"What supplements should I take to speed up my progress in the gym?"Ask yourself what you should be doing better thats going to get you to the goal..You are doing all the right things:You are sleepingYou are eatingYou are movingYou're most likely just eating too muchYou're not sleeping enoughYou're not moving enoughSo instead of relying solely on supplements, it's essential to shift our focus to creating a sustainable calorie deficit. So, why is this approach so powerful? Let's get into it What is a calorie deficit? It simply means consuming fewer calories than your body needs to maintain its current weight. By creating this imbalance, you force your body to tap into its fat stores and gradually shed those unwanted kilos.Its really simple.. don't over think it Here are a few reasons why being in a calorie deficit is the key to effective weight loss:No Magic Pills: Supplements may promise quick results, but they can never replace the importance of a calorie deficit. They might offer temporary changes, but long-term success comes from sustainable habits.. eating less, sleeping more, training consistently.Sustainable Lifestyle: Focusing on a calorie deficit encourages us to make healthier choices in our diet and lifestyle. It's about nourishing our bodies with nutrient-dense foods, portion control, and finding enjoyable ways to stay active. Customization & Flexibility: The beauty of a calorie deficit is that it can be tailored to each individual's needs. It's adaptable to personal preferences, making it more sustainable in the long run. You have the freedom to choose the foods you love while still achieving your weight loss goals. Remember, weight loss is a slow process, and healthy habits are developed one day at a time.Focus on creating a sustainable calorie deficit through a balanced diet, portion control, and regular exercise. Stay consistent, be patient, and celebrate your progress along the way! Hope this helps!
Myth Debunked: Late-Night Eating = Weight Gain! Is this fact or fiction? By the way that was a good show back in the day.. Anyway back to the myth.. Have you ever heard the myth that eating late at night causes weight gain? Let's set the record straight! Will eating pizza make you gain weight if you eat it before bed? The truth is.. When it comes to weight loss its not the timing of your meals that determines if you gain weight… It's not your hormones while they do play a factor.. but rather the total calories consumed throughout the day.. Whether you eat early or late, if you consume more calories than your body needs, you will gain weight.. Let's not over complicate this.. If you are truely eating 1200 calories a day (tracking every single lick, bite, sauce to the gram) and you're not losing weight chances are your metabolism has adapted to low calories.. Which means that you're not in a true calorie deficit.. What truly matters is the quantity of the food you eat.. Remember, managing your weight is a result of overall energy balance: calories in versus calories out.. How do I calculate this with my clients? I get them to track 3 things: Their weight Their calories (food) Their daily steps While calories are super important when it comes to losing weight, sleep & daily stress also play significant roles in weight loss.. In conclusion to my TED talk.. If you find yourself reaching for a snack late at night, choose healthier options.. An apple will fill you up much more than a Monte Carlo biscuit (while they're so good ).. To finish..Late-night eating alone does NOT cause weight gain. Focus on a balanced diet, portion control, and an active lifestyle to maintain a healthy weight.
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Our 28 Day Fat Furnace Challenge Starts May 1st. Email me for details: matthewmanca@movewithmatt.com.au
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Here are 3 Simple Ways my most successful clients to Lose Weight consistently. Hope it helps.. dont forget to subscribe
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Eating clean, whole foods is a great way to fuel your body and promote overall health, but did you know that it's possible to still gain weight while following a clean eating plan? This is because the term "clean eating" doesn't necessarily mean low calorie or low fat. In fact, foods like nuts, avocado, and coconut oil - which are considered "clean" - are also high in calories. Restrictive dieting and cutting out entire food groups can lead to overeating and binges. Eating a balanced diet that includes a variety of foods and allows for flexibility is key for both physical and mental well-being. Remember, it's not about being perfect, it's about making healthy choices in a sustainable way. Did you find this helpful? Subscribe :)
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I want you to look one week ahead.. It's New Year's Day, and you have a clean slate. I don't know if you are one to make New Year's Resolutions or not, but either way you're probably thinking about how you can become fitter, healthier and happier than you are right now. Am I right? These 7 Fitness and Fat Loss Tips will get you on the right track for this New Year: 1. Visualize the accomplishment of your goals each and every day. I know this is hard to do, especially when you don't trust yourself but forget about failure think of what would happen if you committed for the next 12 months. Go there mentally and experience the taste of success and feel that sweet satisfaction. 2. Push the intensity of your workouts. Don't kill time, burn calories by maintaining a challenging intensity. Do this by lifting heavier weight or doing an extra rep or two. 3. Keep a food journal. The awareness this brings is ridiculous. Just by you being aware of what you're eating and how much you're eating effortlessly reduces calorie intake and promotes weight loss. 4. Build accountability into your workouts so that you resist the temptation to take days off. The best way to ensure accountability is to work with a personal trainer either one-on-four or in a group training setting (I know a guy that can help). 5. Believe in yourself. Know with conviction that you CAN accomplish your goals. Every time you hear that negative voice telling you that you can't or that's impossible, catch yourself and keep believing. 6. Drink water throughout your day. Do this by carrying a water bottle and opting for water rather than soft drinks or juices. This simple action is extremely beneficial. 7. Maintain your metabolism by eating protein with every meal. Remember protein is the driver of building muscle. The more muscle you can build the faster your metabolism! Hope these helped! If you want 2023 to be the year you change your life. If you want to be held accountable if you miss a session. If you want someone to tell you exactly how much and what you should be eating to lose fat then you might be a good fit for us. Message us now for your free 14 day trial. P.S - Spots are limited. Message now! Follow me on instagram: www.instagram.com/movewithmatt Follow me on facebook: www.facebook.com/movewithmatt
Should you eat 6 meals a day to burn fat? Should you be eating 3 meals a day to burn fat? Should you be eating smaller meals throughout the day? A lot of has spoken of meal frequency for fat-burning purposes. People claim that , “Eating 6 smaller meals a day will boost your metabolism. Some problem will even tell you that how many meals you eat is more important than calories!? The truth is that if you eat 6 small meals a day or 3 bigger meals you're metabolism is smarter than you. You're not going to bust through your plateau by chance.. or maybe you will. The research has shown time and time again that it doesn't matter how many meals per day are consumed. What matters most it total energy balance that drives fat loss. This simply means you need to know two numbers: The energy you eat (calories) The energy you burn (steps) The studies show no difference in fat loss when calories are equated. As always hope you got some value from this show. If you want to hear more subscribe :) Follow me on instagram: www.instagram.com/movewithmatt
The real reason why your no longer losing weight eating 1200 calories.. Is it normal to lose weight when starting a diet then for weight loss to stop? Is it normal for you to gain weight around your cycle? Is it normal for weight to fluctuate 1-2% daily? Is it normal to hit a plateau? Yes.. it's 100% normal and it's not your fault.. This is your body's in build self defence system and it's sole focus is not to get you lean and slimmer in your bikini. It's sole focus is to restore your body's depleted energy reserves. As you know if you've been following my content for long enough the only way to lose weight is by a calorie deficit aka an energy deficit. Simply put: You can eat less energy aka calories Or you can burn more calories aka walk more/train more When you start a new diet your most likely restricting calories (well if you're losing weight you definitely are) or else you wouldn't be losing weight. Your body needs the energy your taking away from it (by eating less or training more) so once it notices it's missing energy your body's main defence system jumps in to limit energy deletion because it needs this energy for your organs to function. The term is called ‘metabolic adaptation'. The result of your body's defence system is a slow in your over all metabolic rate which means that those 1200 calories you were once eating and you were once losing weight on easily will no longer work because your body has become much more efficient in preserving energy in order to prevent weight loss. Join our Free facebook community: https://www.facebook.com/groups/541693343223692
In order for us to maintain our bodyweight our body has a home it lives at. As long as your calories are consistent, your training is consistent, sleep is consistent and your steps are consistent you will stay here. If you want to gain weight you must eat more than your body's baseline (home). If you want to lose weight you must eat less than your body's baseline (home). This home is called ‘homeostasis'. When eating below this baseline your body is constant fighting against you in an effort to reach homeostasis aka your previous base line. When you hit a plateau and your body has reached homeostasis metabolic adaptation occurs. This is nothing more than a plateau to keep things simple. Your body will naturally get you to burn less calories resulting in you to stop losing fat even though you're eating a level of calories that was once allowing you to lose before. All of this is normal…. Super normal. When a plateau occurs, dont get all poppy pants as David Goggins would say.. You simply need to tweak the stimuli. You can either: Eat less calories Walk more Train 1 more day Follow me on Instagram: www.instagram.com/movewithmatt Subscribe to my youtube: https://www.youtube.com/watch?v=5LLWY2C0MAo&t=4s
Does Eating Carbs Cause Weight Gain? Good question… let's debunk this myth. The idea that eating carbs can cause you to gain fat even if you are in a deficit is a completely false claim.. It's impossible! If you are eating the right amount of calories you should be to lose weight.. If you are doing the right amount of activity daily that you be doing should to lose weight.. It's IMPOSSIBLE for you to gain weight REGARDLESS of how many carbs you've eaten that week.. Even if you have high insulin.. if you are doing all of the right things with food, steps and training the ONLY way you will gain weight is if one of these 3 things are effected: #1 - You start eating more #2 - You start walking less #3 - You start training less This has been proven over and over again by several labs. It is IMPOSSIBLE to gain weight in a caloric deficit. If you gained weight, you were not in a deficit. You could have: #1- Not tracked your calories 100% that day #2- You could've had a bad nights sleep #3- You could've done less steps #4- You could've not trained as much or as hard as you did the previous week. Hope this helps Want more free content? Join my free facebook community: https://www.facebook.com/groups/541693343223692
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