How to lose 1kg a week calorie deficit
Focus on protein first. Aim for 0.8 to 1 gram of protein per kilogram of body weight each day. For a 75kg person, that’s 60 to 75 grams daily.
Armstrong Lazenby
How Many Calories Deficit to Lose 1kg a Week
Dropping below 1,200 calories per day for women or 1,500 for men causes problems. Your body goes into conservation mode, slowing your metabolism to protect itself.
Common Mistakes in Personal Training
As a personal trainer, I’ve seen how easy it is for clients to overlook their water intake, especially when they’re caught up in the grind of an intense workout.
Free Personal Training Session
Here’s Armstrong at our Melbourne personal training gym. He’s offering a free 45 min session for a limited time. Because he’s almost booked out! His style of training is nice but tough….
How to Get Toned
Here’s our personal trainer Armstrong guiding his client through a workout. The exercise is bicep curls into shoulder press. An upper body exercise that will define your arms and shoulders. This is…
Strength Training for Fat Loss
I just started back with personal training for my client Jasmine. She wants to lose another 5kg in the next 6 weeks. So far, she’s lost 13cm from her stomach the past…
How to Get Lean and Strong
Today I trained my client Sufi. When she first came to us, she wanted to get leaner and stronger. And to be more healthy. For today’s session we did 2min on the…
How to Build Muscle and Burn Fat
So Brett’s one of our clients that came to us and wanted to get shredded and build muscle. He started out at 86kg and I said that he would look much better…
How My Client Got Toned in 12 Weeks
I’ve been training Chille for the last 3 months now. She wanted to get more toned when she first came to me. We started by improving her strength using exercises like the…
How Jasmine Lost 15cm From Her Stomach
Jasmine has lost 15cm from her stomach since training with me. I’m proud of her because shes consistent. She always turns up and is willing to listen. She works hard at her…
How Alice Lost 3kg in 4 Weeks
Hey everyone, our client Alice lost 3kg over the past 4 weeks. Shes been coming in to train with me twice a week. We’ve been doing rowing for 2 minutes to start….
How Jack Lost 0.6kg Per Week. 12 Weeks Straight.
Checkout Jack, on the step ups. He’s lost 0.6kg a week for the past 12 weeks. The reason why he’s lost this much weight is because of the strategy. He does twice…
How To Stay Consistent For Weight Loss
Hey there, I’ve got a quick tip for you today. Accountability is the key to getting in shape hands down. I wouldn’t have been able to get in shape if it wasn’t…
How Jasmine Lost 5kg in 6 Weeks
I want to tell you what our client Jasmine saw besides just losing weight. She started sleeping better She more energy during the day She now likes going to the gym She’s…
3 Steps to Get Lean
Did you know that most people who try to get fit make the same mistake? They focus only on diet or only on exercise. But the magic happens when you combine both…
The #1 Hack to Get In Shape
Hey there, Eating more protein is one of the easiest things you can do to get in shape. The first step is to check how much you’re eating. Even if you’ve tracked…
How I train my personal training clients for weight loss
Here’s my experience with weight loss. I find that people need a list of 4-5 things to focus on each week to be able to lose weight. When someone signs up for our personal training, I send them a message saying that they should focus on: Now there’s a lot of detail for each of … Read more
Looking for Personal Training? The Science Behind Why It’s Your Most Powerful Tool for Total Transformation
Looking for personal training? Here’s what research shows: A qualified personal trainer provides more than just exercise instruction – they deliver a comprehensive system proven to transform both your physical and mental wellbeing. Unlike generic workout plans, personal training combines customized programming, expert technique guidance, and psychological support to ensure lasting results. This science-based approach includes personalized workouts designed for your specific goals, real-time form correction to prevent injury, and consistent support that keeps you progressing. That’s why studies show personal training is the most effective way to achieve and maintain your fitness goals.
How to become a personal trainer
Personal Trainer Career Calculator Use this interactive tool to explore potential earnings, career paths, and qualification requirements for personal trainers in Australia. Make informed decisions about your fitness career with accurate industry data. Income Calculator Career Timeline Career Comparison Qualification Checklist Industry Insights Personal trainers in Australia earn between $25-$120 per hour depending on experience, … Read more
Fitness Statistics 2024-2025 (Ultimate Guide)
Global Inactivity Rate: 31% of adults globally do not meet minimum physical activity recommendations.
Adolescent Inactivity: An estimated 80% of adolescents worldwide are insufficiently active.
Personal Trainer Statistics (Updated 2025): The Definitive Guide
The personal training sector is dynamic and personalized. Understanding these statistics and adapting is crucial. It’s about gaining a competitive edge.
Is personal training worth it?
Imagine actually sticking to a fitness regimen that you can easily follow without compromising your work, your family, or your much-needed free time.
The benefits of personal training
They know the science behind your body. They assess your metabolism, body composition and even your hormone levels and design a plan that has been proven to produce results that work for you.
Youth Personal Trainers
It’s not simply about the weights. It’s about teaching foundational movement skills, instilling confidence and even boosting academic performance.
Personal Training Pricing
Buying multiple sessions up-front usually gives you a discount (5-20% is typical). Focus on the result you need, and find the trainer that will help you get there.
How to increase you motivation
General goals like “lose weight” are far less effective than personal, specific goals. Research from the Commonwealth Scientific and Industrial Research Organisation (CSIRO) has demonstrated that “stretch goals” – those that present a challenge but remain attainable – are far more effective at driving performance. And they improve long-term results.
How to lose weight in 7 days with the high protein diet
Processing protein takes more energy to digest than carbs or fats. This “thermic effect of food” (TEF) means you’re burning more calories simply by eating.
This new calorie method melts 1kg per week
Yeah, yeah, you’ve heard it all before: “calories in, calories out.” But it’s not enough to simply maintain a calorie deficit. To lose 1kg of fat per week (that’s roughly 2.2 pounds, a firm, healthy target), you need a consistent deficit of around 1100 calories each day. Fat, fat is like a storage tank that contains about 7,700 calories of energy per one kilo. So doing simple math: 7,700 calories / 7 days = 1,100 calorie deficit per day.
The Ultimate Guide to 1-on-1 Personal Training
What Is 1 on 1 Personal Training One-on-one personal training offers dedicated fitness coaching where a qualified trainer works exclusively with you to achieve your health goals. Your trainer creates customised workout programs customized to your exact needs abilities and objectives. Key Benefits and Advantages Training Aspect One-on-One Training Group Training Attention 100% focused on … Read more
What does a personal trainer do?
Personal trainers start with a goal setting phone call. Then there will be an initial session. Sometimes this is free. Then each session after that will be weekly training. It’ll be custom to your goals. Sometimes good trainers will guarantee results.