Boxing Blog

    New 3-Month LifePlan AND Muscle Growth Challenge

    Hi and welcome to another week,

    Great sessions last week.  I really enjoyed the mix last Monday – 5 minute rounds with lots of abs – and really felt I got a lot out of it.  Somehow when I know I only have to ‘go hard’ for a minute at a time – whether boxing or ‘something else’ – it is just a lot easier to really push hard and maximise what I get out of the session.  The week though (for me at least) will always live in memory for the TANKS session I slogged through last Wednesday.  I know TANKS isn’t for everyone but if you have been coming to the gym for a ‘while’ – particularly if you are a regular ‘Body Work’ participant – a TANKS session really does help to show you just how hard you can train/how much you can push and the benefits of that knowledge will flow through to your other sessions.

    With the new Life Plan kicking off next weekend (refer to ‘Gym Update 1’ in this blog) I wanted to quickly talk about the ‘Hierarchy of Fat Loss’.  This is a concept that has been around for a while now (it was published by Alwyn Cosgrove what seems like forever ago) and it really does simplify the whole concept of losing weight.  He starts his hierarchy off with a ‘Fight Club’ style ‘The first rule of fat loss is diet, the second rule of fat loss is diet’ but he then goes on to talk about 3 (three) different modes of exercise and the way they contribute to fat loss.

    First off, he talks about ‘steady start cardio’ – the so-called ‘Fat Burning Zone’ that you see graphed on elliptical trainers and read about in lots of magazines.  The point he makes about this mode of exercise is that it is very effective (if time consuming) way of burning fat WHILST you are doing it.  Basically, doing some cardio and keeping your heart rate at 70% of max for an extended period of time is a great way to burn fat.  The 70% target for your heart-rate will enable you to keep working for an extended time (say 60minutes!) and when you can keep going for that length of time you will get a good ‘calorie burn’ outcome.

    The next stage is to perform some interval sessions – for example, go ‘flat out’ for 30 seconds on a rowing machine followed by 30 seconds of rest (or, do a class at the gym which is interval based).  This burns more calories that the steady state cardio efforts – but the downside is that it really ‘hurts’ so you cant keep going for as long.  Unlike the steady state cardio in phase 1, the benefits of interval training – particularly if you add some weights to the session – really are quite amazing (which is why it hurts so much to do I suppose!).  In the ‘Link of the Week’ article Cosgrove details a study where High Intensity Intervals led to nine-times the level of fat loss than steady state cardio.

    The final stage is to do some resistance training at a relatively high intensity – we are talking sets of squats, deadlifts, rows, bench-press, overhead press etc.  These activities contribute to long term muscle growth – and muscle is the main thing that leads to increases in your metabolic rate.

    When we go back through the stages, Cosgrove explains that we then need to try and thing of the impact each of these activities have not just during the time spent exercising, but throughout the full 24 hours of each day.  His point then becomes making sure that you are building muscle (doing your lifting) to provide 24 hour a day fat loss outcomes – more muscular bodies burn more fat.  From there, doing some high-intensity intervals supplemented by some steady state cardio (if you have time) is the best way to go about it.  There is a link to one of Cosgrove’s many articles explaining his concepts in more detail in the ‘Link of the Week’ section at the bottom of the blog.

    See you in the gym.


    Gym Update #1 – Life Plan / Muscle Plan Starts NEXT WEEK

    Our new Life Plan – and Brand new ‘Muscle Plan’ – both kick off next week.  The first day to complete your training/diet sheets will be on September 1st.  The way the process will work is pretty simple:

    Complete your first Body Scan and pay the subscription for the Plan – each one is $55 and the price includes the four scans as well as the month-by-month diet/exercise plans.

    Pick up your month-1 worksheet.

    Fill out the worksheet EVERY DAY!

    It really is as simple as that.  The worksheets will be available from this WEDNESDAY AFTERNOON (from 4pm) and you will be able to do your Body Scan/Subscribe to the Muscle Gain plan/Life Plan from that point forward.  With your body scans, you must do them BEFORE a training session – not after.

    Now, the Life Plan will be VERY simple – based on completing classes at Round 1 each week plus some pretty simple diet rules (some extras come in from month 2).  The Muscle Plan is a bit more complicated.  Each week you will need to complete one conditioning class (either Tanks or BodyWork will be acceptable) and ONE run through of a weekly strength workout.  There will also be a ‘standard’ strength workout provided for you to work through should you have the opportunity to complete an extra weights workout.

    I will be trying to put out a quick video for each of the work-outs that form part of the Muscle Gain challenge to assist people in working through them…plans don’t always go to plan of course but that is our current intention.

    With regards ‘kick off day’, I will be doing the ‘How To Eat’ presentation in the gym next SUNDAY AFTERNOON – August 31st.  I will be in the gym from around 2:30pm to do any scans etc that people want to have done, with the presentation itself kicking off at 4pm.  The presentation will be available to EVERYONE who is interested (as long as they are a Round 1 member – it doesn’t matter if they are doing the Life Plan or Muscle Plan!) – I will be asking for a gold coin donation for this and will be putting the proceeds to Trent Read’s current fundraiser for his daughter Addison – see his profile here for details: .  I will be doing my best to keep the talk to a maximum of 45 minutes – but when it is over I will call a close to proceedings BEFORE asking if anyone has any questions they want to ask to enable people to leave if they want too…sometimes question time can take a while.  Please bring your own chair to the talk.

    Please don’t ask me if your friends, family or neighbours can attend the talk – it is for Round 1 people only.  If they want to come to the talk, well, point them at the membership page and we will happily have them!

    Gym Update #2 – August Mini-Challenge – LAST WEEK

    It is great to see so many people slogging through their ‘extras’ as part of the mini-challenge.  I know for me I have been replacing V-Ups with ‘Toes to Bar’ on the chinup bar (the V-Ups just kill my ribs) and have progressed to the point where I did 50 reps unbroken this week.  It is amazing that when you really focus in on something the improvements you can make in a short period of time.  For me the mini-challenge has really helped me strengthen my core, I am now doing unbroken sets of 50 kb goblet squats (only at 24kgs though I admit) and my pushups have definitely improved.  All up, I am pretty happy with progress and really glad I committed to the challenge.  One week to go. J

    A reminder of the challenge rules:

    –       Complete 3-classes every week.

    In addition to the classes, each WEEK (not each session, each WEEK!!!) you must also complete:

    –       50 Kettlebell Clean and Press

    –       50 Push-ups (chest to ground on EVERY ONE!)

    –       50 V-Sits

    –       50 Goblet-Squats

    –       50 Kettlebell Swings

    –       25 Pull-ups

    Want more info?  Check the blog from last week.

    Gym Update #3 – Join PERKVILLE.  Join NOW!!!

    The rewards scheme we are running is amazing.  Every time you come to the gym and SCAN your membership card, you get two points.  For every dollar you spend on your membership, you get one point.  You are already doing these things – so join the scheme, get the points and USE the points to save money on ‘stuff’ at the gym.  Now, this ‘stuff’ might be your membership, it might be personal training, it might be a small group session (tanks or starting strength), maybe a pair of gloves…it could be ANYTHING.  Join Perkville.  We currently have 930 different people who have ‘earned’ points – but only just over 400 people have actually joined the scheme.

    From my perspective, I have to pay Perkville every single time someone scores a point…whether they have officially ‘joined’ or not.  If I am going to pay for it, I would really (really) love for the scheme to benefit the person who is doing the sessions.  Join the scheme at – if you can’t seem to get it working, send me a note and I will try and help you out.

    Free stuff at the gym just for turning up?  Sounds alright to me!

    Gym Update #4 – R1 Members doing Amazing (and Charitable) things!

    Our members are amazing and at the moment a couple of them are doing amazing things.

    First off, Blake Henry has been growing a beard to support Motor Neuron Disease.  He has been growing it since the start of winter (and it looks like he has been growing it since birth!) and his goal is not to shave for the three (3) months of winter and raise money along the way.  It is an awesome cause and Blake is doing his little bit to help those people (and their families) who are being impacted.  The link to his supporter page is here:

    Meanwhile, Dale Morgan has joined the ride to conquer cancer and has committed to riding 2000kms and raising $2500 in The Sunsuper Ride to Conquer Cancer.  As Dale – a cancer survivor – wrote “Cancer has touched too many families and taken too many lives already. We need to take action against this disease.”  All of the money raised is immediately invested by Harry Perkins Institute of Medical Research (renamed in November 2013 from the Western Australia Institute of Medical Research) in life-saving research.  If you can help Dale reach his goal, please donate at his supporter page:;jsessionid=652FBE24D3C4C82F3CDA98A1D6E4868E.app258c?px=1412761&pg=personal&fr_id=1142

    Gym Update #5 – Gym Changes coming soon.

    Hey everyone – just wanted to let you know we have some pretty significant changes to the gym planned for the next couple of months or so.  I wish I could be a bit more specific in this note but some of what I am planning is a bit tricky to explain…What I do want to say though is that there will be some occasions when there might be a bit of ‘interruption’ to standard operations – to do what we want to do things are going to have to be moved around, and there will be a couple of ‘two-stage moves’ where equipment is relocated to a temporary location before being shifted again into its ‘new’ spot.

    I am very confident the gym will be a much better facility when we are done – please bare with any temporary inconveniences whilst we make it all happen though.

    Gym Update #6 – AFL Dreamteam and Footy Tipping

    In what must have been the easiest tipping week ever – TEN of our tipsters got a perfect score – I forgot to put my tips in.  Great.  Just great!  The overall competition is nearly done though – Brendan has jumped out to a three point lead with just one week to go.  Miracles could happen I guess, but…

    Over in the DreamTeam, we are now down to just two teams – the Grand Final is next week.  Somehow – and for the second year in a row – a team that finished the regular season in 8th spot has made its way through to the grand final.  Kim Devereaux has (somehow, someway!) got from 8th, through the elimination round, through the qualifying round and now through the preliminary final to join Dale Godsell’s ‘Magpieman’ in the GF.  Congrats to both Dale and Kim for getting this far…it is a hard game to play and win and both of them have done amazingly well.  To last years champ – Roly – and this years ladder leader – Justin V – you had great seasons and were really brought undone by player injuries and withdrawals in the games on the weekend.  Better luck next year.

    Link of the week

    Here is a link to Alwyn Cosgrove’s T-Nation article that I refer to in my blog this week:

    See you in the gym!



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