Balmain Fitness

If your goal is getting stronger or building muscle, the order matters.

A quick warm up?

Perfect.

Thirty minutes on the treadmill before your first lift?

Not so much.

Your hardest sets deserve your freshest energy.

Lift first while you're switched on.

Save the longer cardio for afterwards.

Unless you're specifically training for running or cycling that day, your weights should usually come first.

One small change.

Much better sessions.

Want help building a plan that actually fits your goals?

First 7 days are free.

One of the biggest mistakes we see is people treating every workout like a race.

Finish a set.

Take 30 seconds.

Go again.

It feels productive.

But if strength is the goal, you're usually just making the next set worse.

Give yourself 2 to 3 minutes on your main lifts.

You'll lift heavier.

Move better.

Get more quality reps.

And that's what drives progress.

Train hard.

Recover.

Repeat.

It's a lot less exciting than rushing around the gym.

It also works.

Come try it for yourself.

First 7 days are free.

The “fat-burning zone” is technically real.

At lower intensities, a higher percentage of the energy you use comes from fat.

Lovely.

But a higher percentage does not automatically mean more fat loss.

Here's the bit the treadmill graphic conveniently leaves out:

50% of a small number can still be less than 30% of a much bigger number.

Harder exercise generally burns more energy per minute. Easier exercise is usually more repeatable, creates less fatigue and can be done for longer.

Both are useful.

Neither is a magic setting.

For actual fat loss, the bigger picture matters more:

Your total movement across the week.
Your food intake.
Your strength training.
Your sleep.
And whether you can keep doing it for longer than nine enthusiastic days.

So stop crawling on the treadmill because a little flame icon told you to.

Lift consistently.
Walk more.
Use cardio at an effort you can recover from.
Repeat until boring becomes results.

Want a plan built around your actual life, not the stickers on a treadmill?

Balmain Fitness, Rozelle.
https://www.balmainfitness.com.au/7-day-free-pass/

5 ways to get fit without leaving the Inner West 🙌 Save this if you're a Balmain local.

And if you want the shortcut, DM us "START" for a free session at Balmain Fitness 📍

Which one are you guilty of? 😅 Be honest in the comments. And if number 5 was your last one, DM us "START" for a free session this week. No more excuses 📍 Balmain, Sydney

If you're making one of these mistakes, don't stress.

Most people were never taught this stuff.

Fat loss doesn't come down to one magic exercise or cutting out your favourite foods.

It comes down to getting the fundamentals right.

✔ Eating enough protein.
✔ Training consistently.
✔ Recovering properly.
✔ Being patient.

And most importantly...

✔ Knowing how much you should actually be eating.

Because if you're guessing your calories, you're guessing your results.

That's why we've built a FREE Macro Calculator.

In less than a minute you'll get:

🔥 Your daily calorie target
🥩 Your proten target
🍚 Your carbs
🥑 Your fats

No email.
No spreadsheets.
No complicated maths.

Just your numbers.

Comment **MACROS** and we'll send you the link. Save it, use it whenever your goals change, and stop guessing. 💪