Alex Flint

… the man!

✅About 25kgs lighter

✅Metabolic age 10 years younger than his calendar age

✅Fitter than he’s been in at least decade

✅Setting goals and chipping them off one by one

✅And most of all - an absolute top man who adds energy to the gym any time he’s there👍🏽🏆
———————————————
Keep kicking goals and inspiring us all you legend

MAN-MAKERS:

these are a really great “finisher” move to your strength training workouts.

Use dumbbells, kettlebells or Y-bells (that’s what I’m using)

1 rep =
2x Renegade rows (1 ea.arm)
1x Push-up
1x Clean
1x Front Squat (take it deep)
1x Overhead Press

For a bit of conditioning -
Try 3 sets of 8 reps
(1 min rest between sets)
At the end of your next strength training workout

You want the secret sauce?

Well here it is 😉

All the exercise in the 🌍 will most likely never counteract these 6 key areas of long term-healthy weight loss 👎🏽
—————————————————
Basic habits ALWAYS come first

OMG 😱.....

You mean I don’t have to cut carbs to lose weight?

———————————————-


When Protein and Calories are equivalent

(and appropriate for your weightloss goals)

All diets come out equal/similar for weight loss

Keto/Vegan/LowCarb/HighCarb/Carnivore/Paleo/...insert whatever...

☝🏽What matters most is that you can stick to the approach you take long enough to get the results!
———————————————-
1. Get your daily protein amount sorted

2. Understand your total daily energy needs (how much you should be eating in total per day)

3. After getting your protein requirements sorted - fill up the rest of that energy requirement with mostly healthy whole foods and a few / occasional soul foods and indulgence

Rinse and repeat... no carb cutting required

✅Sure.. hardcore approaches work for a week or two.. maybe a month to 6 weeks if you are ultra committed.
—————————————————-
❌But the fundamental issue is that unless you want to be a hard core, overly deprived prude for the rest of your life...
—————————————————
🚫At some stage your hardcore approach will end...

😧 and before you realise, you will have drifted back into your old ways that got you in the mess in the first place 🥇

—————————————————-
So instead, why not find a way that.. while results may be a little slower (in the short term)

Is actually a lifestyle you can see yourself keeping up forever?

So in the long term your results are way bigger and long let lasting than your old ‘quick-fix’ approach could ever have hoped for

Teamwork is at the heart of great achievement ❤️💪🏽

No matter how much effort you put into your weekly training...

🔐If you are over 40

💚Zone 2 training
(green zone as we call it)
——————————————-
📍Really is a very smart way for you to train at least a couple of times per week.

See my other posts for why this is important.

✳️You can easily just do steady state cardio @65-75% of your max heart rate to achieve this

✅BUT there are ways to keep it way more fun, varied and interesting.

❇️Here is a sample session of 1 of the many formats we use to train in this zone

📌You’ll need a heart rate monitor to do this most effectively

Adequate Protein in set amounts (30-40g) x4: spread throughout the day is an extremely effective way to:
——————————————
📌Increase immune function
📌Keep hunger at bay
📌Enhance fat burning
📌Change body composition
📌Increase neurotransmitter drive
📌Influence mood
📌Decrease waistline
📌Build a hot bod!!!
——————————————

Starting your day on protein is of particular importance to help set up great habits for the rest of your day.

Not only does it help to kickstart all of the above mentioned processes and outcomes, but research has also shown that protein at breakfast is great for

📌Memory and cognitive function
📌Blood Sugar control
📌Improved energy expenditure and metabolism over the day
📌Improved sleep patterns during periods of weight loss.
————————————————-
So put the cereal box down

And instead go ahead and start your day with some eggs and veggies, or maybe some salmon and avocado, some of last nights left overs or maybe a protein shake.

It’s all good 😌 🍽

There are no real secrets to getting (or) staying in shape as you age.
——————————————————
There is however a
SMART APPROACH

1️⃣ Understand (that for a number of reasons) things will likely happen a little slower than they once did. AND that your current habits which you may have to change - have been with you a long time.. so will take time to change.

2️⃣ Get your food sorted first - learn how to eat for health, energy and lean muscle mass, while still being able to have a balanced-lifestyle approach (yes it is possible).

3️⃣ Get Aerobically FIT and increase Mitochondrial health - its the key to healthy aging.

4️⃣ Once that is achieved, then start focusing on adding strength and lean muscle tissue. We must ensure we re-build and maintain what the hands of time rob from our bodies.

5️⃣ Stress kills results, makes it harder to improve, increases chances of binge eating/drinking and is bad for your health - so don’t just throw exercise on top of everything else in your life... we must learn balance, prioritise sleep and do just enough exercise to get the results we want.

6️⃣ Be patient, stay accountable and most of all be relentlessly consistent. It’s not glamorous - but without this step... there can be no long term change 🙏🏽❤️

Our BODY is our garden...

But our WILL is the gardener.

[William Shakespeare]

Early morning ‘Bronco’ Fitness Test completed - with EXCEPTIONAL PROGRESS AND RESULTS

-Our teams results are WAY above age correlated norms-

The results our BodyTorque family achieved are truely exceptional.

Are you “Living Above the Line” ??

—————————————
As we age

It’s a little known fact that exercise is just another stress that our body has to deal with.

—————————————-

Whether it becomes a ‘Eustress’ (good stress) or a ‘Distress’ (bad stress)

Depends on three main things

✅Your underlying health markers
✅Your exercise program intensity
✅Your ability to recover

—————————————

At BodyTorque - we don’t ‘hang our hats’ 🧢 on HIIT-high calorie random workouts

Instead we provide

Meticulously constructed
Science based
Progressively Overloaded
Health Based
Fun
Carefully coached
Strength and Fitness sessions
In a team based family environment

Designed to gradually give you back quality of life, self confidence and a love for a healthy lifestyle

✅Superb Health
✅Effortless Fat Loss
✅All-Day Energy
✅Mental Clarity
✅A High Performance Body
✅A great team to mix with

Come and learn so much more than just how to train hard with us

So you can love an upgraded life too

and face your life’s challenges head on.. and win!


@ Body-Torque: Fitness