You’re not Michael Phelps

If you have any kind of weight excess, you are eating too many calories.


Hopefully you don’t eat as much as Michael Phelps used to do when he was at his peak. He could eat this much because of his extensive training which obviously jacked up his metabolism insanely. It sort of proves that training does make a difference when it comes to metabolism and fat loss.

Michael Phelps daily 12000 calorie diet

It’s really not recommended to eat that much unless you have time to train 5 hours a day at extreme intensity. Don’t try it at home.

Success Story – Nicole Terry

Nicole came to BIG 5 with one of her goals being to drop weight for her wedding. She has trainedNicole lost 8 kilos with a purpose and amazing dedication throughout this journey.
Four sessions a week and has barely missed a single one. She’s been relentless with her nutrition outside the gym too and has tracked her food using My Fitness Pal.

The results were sure to come and Nicole dropped 8 kilos and about 4.5% body fat.

Congratulations to Nicole on reaching her goal and most of all for getting married, looking and feeling fantastic.

Success Story – Diana Inkret

As somebody who didn’t make much time for exercise and had trouble getting motivated, I have
enjoyed being involved with BIG 5 Fitness. Not only was my
experience with Johan and Pat an opportunity to try new exercises, but I learnt the importance of making healthy and positive eating choices and achieved a complete overhaul in my thinking around nutrition and dieting. Johan and Pat juggle a few people with different levels of fitness and motivation but always encourage support for each of us to reach our own personal goals.

I wanted to thank you both personally for the time, effort and dedication you invest into all that you do. You have supported me in reaching my goals; thank-you for helping me learn a new healthy lifestyle and for making me feel that I can achieve anything that I put my mind to.

I have lost 10 kilos so far and am looking forward getting even stronger and fitter as I keep training with BIG 5.


What is calorie deficit?

Eat less, move more.

This is a common thing you hear when trainers or other questionable characters try to simplify fat loss. Basically it’s correct, however if we get picky, you can actually eat more and still lose fat.

A broccoli flower will be more than eating a snickers bar, but there are still more calories in a snickers bar. Same goes if you compare cauliflower with a handful of potato chips. (and who eats just a handful? not me…)

So should the saying be, eat more, move more? Maybe. But that’s not explaining how and why so if you only said that there’d be a lot of people starting to gain weight again.
So it could be that you exchange calorie dense processed food with natural products such as fruit and veg. That’s as simple as it has to be for some, just tell them to eat healthier (what is that anyway?) get more exercise in and you’re good to go and will be in to those skinny jeans at the back of your wardrobe in no time.
The problem is that a lot of people think they eat healthy. Seriously, just telling someone to eat healthy food may not be enough. A sandwich can be healthy, however may not be the best option if you want to drop fat.

You need to make the right choices but what it all comes down to is that you need to be in a calorie deficit to lose fat. There’s no question about it.

I wrote about the Twinkie Diet in an earlier blog post. Read it here.
he guy lost weight by eating Twinkies and other sugary and generally unhealthy foods, because he was in a calorie deficit. To work out what your deficit is, you need to work out your maintenance calories. This would be the amount of calories you need to stay exactly the same as now and is individual from person to person. ( I can help you with that)

Work out your maintenance, cut 300 to 500 calories and you’ll be losing fat. Add in smart training (hint: BIG 5 Fitness style) and you’ll be able to eat even more plus you’ll be stronger, you’ll feel better and will be fitter for the rest of your life.

This could be enough, however if you want to get really specific you need to count your macronutrients as well, carbs, fat, and protein.

But as I said, start with the basic.
Always think long term, so if something doesn’t work after a month, move on to the next step. Check out this fancy info-graphic I made.

eat less
So as you can tell, it’s very simple.

Don’t stop doing something after only a week though,  that’s not enough to see if it’s working. Give it time, it’s a long term commitment.

Only YOU know

If you're sensitive about swearing, just be aware that there is some foul language in this video. If you can stand that, have a listen. 
Hard words but they ring true to me, hopefully you can use it as motivation. 

This is great for fat loss

The general fitness population still think that traditional slow cardio is the best for losing weight. Cardio has it's place and I don't think it's the devil, however there are far better ways to drop excess fat when it comes to training.

One of the tools I use a lot is complexes. A complex can be done with dumbbells, kettlebells, barbells. I even like to call some body weight sequences a complex.

Here's an example of a short kettlebell complex.

The same complex can be done with dumbbells. You basically do a sequence of exercises without rest and preferably without putting the tools down. (kettlebell in this case)

Another great way is to use your own bodyweight. Although this one is technically not a ​complex, it can be just as efficient in shedding those extra kilos of fat.

​So even though you don't have a kettlebell or dumbbell, you can get some great complex training in at your own home. Try one of these out and let me know what you think.






The Smartie Diet

Some of you may have read about the professor that lost 27 pounds (about 12 kilos) by eating a convenience store diet, now known more as the Twinkie Diet.

Read one of the articles here.

I’ve written about being able to drop weight without any kind of training before. Some people understand what my point is, some take it literally and think they don’t need to train, some give me smart ass comments. Which I do enjoy by the way.

When it comes to weight loss, you can be successful by dropping your calories and don’t do any training. You will have to keep dropping the calorie intake once you plateau though and eventually you’ll end up on eating basically nothing.

This guy needs to eat more.
This guy needs to eat more.

You can also drop weight by just adding in some training to your daily routine. It’s harder but it can be done if you train the right way and with enough intensity.
One guy who trained with me dropped 8 kilos without changing his diet at all.

What do we ultimately want then?
Lose fat, gain muscle, feel great.

When losing weight from dieting alone, a lot of that weight will be water and muscle. Water weight can be ok to drop as you’ll feel leaner however if you lose muscle you’re in for trouble. This will lead to slower metabolism and ultimately you’ll be able to eat less.
I know I want to eat more, not less, I’m sure you’re the same. By eating more we’re ramping up our metabolism so as long as we’re tracking that we’re still in a calorie deficit, we’ll lose fat. You’ll also be able to add on more muscle with resistance training when eating more.

I would not recommend going on a Smartie Diet just because it is possible to lose weight. Not only will you be weaker, you’ll also lose a lot of health benefits you’d get from eating fruit and veg. I actually don’t really recommend any diet.

Breakfast, lunch or dinner?
Breakfast, lunch or dinner?

I think it’s more important to find a way of eating that will allow you to live life, stay healthy and that you can maintain forever.

If you want to know more about how to achieve this, don’t hesitate to contact us.


It could cost you $12 million

I love competing. All my life I have been involved in team sports, ice hockey mainly, and have always had a big will to win. It was always important to me and I know that many of you may not have the same competitive side, some of you do.
Even when I train, my competitive side has helped me get better and constantly improve, even to this day. It makes me push further and harder as I am always competing with myself or my timer.

As much as I love winning, I hate cheating in sports. I lose all respect for people when I find out that they have used steroids to become the best. Don't get me wrong, even those who take steroids have to work their butts off, however in my eyes it's not a proper win.
So when hearing that it's going to cost Lance Armstrong another $12 million that he has to pay back to sponsors, I really don't feel sorry for him.

How does this relate to training?
Well it will probably never cost you $12 million but if you do cheat during a training session, it may cost you time. I know everyone does not have the same love for competing and training that others do but if you go to the gym and don't put in everything you have, you are cheating yourself. You may add on years to the time it will take you to reach your results.

I am not trying to point to anything in specific, I have done it myself as well. Skipping that last push up, resting when the trainer looks away or always choosing a lighter weight than you have potential to lift.
This kind of cheating only affects yourself but could be the reason you're not getting the results you want.

Could something be done in 12 months but 12 years on you still look the same, lift the same weight or can't fit in to your skinny jeans that have been waiting for you in the wardrobe?
It could be a matter of just doing that last push up. When the beeper sounds on the timer, instead of stopping half way through a push up you do an extra repetition. Shooting for 16 burpees in the next round when you have always done 15.

These small changes can make a huge difference and take you to that next level.
Always be your daily best. I don't mean that you have to be better every time, but you should always try to be the best you can on that day.

Don't let it cost you "$12 million".


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Failing forward

I’ve missed more than 9,000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed. -Michael Jordan