perryi_training

Still hot af

Happy wedding anniversary to my wife . Love you too the moon and back. Look forward to the next 50 years of wonderful life with you 😘😘😘

Tokyo 🇯🇵







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Fish tank theory

I little rant about digest

ive health and general population looking for short cut and quick fixes for their gastro problems.

Let’s have a think, if you have a sick fish in a dirty tank, should you clean the tank , or medicate the fish? If your stomach is not feeling well, bloated, suffering from IBS or other gastro symptoms, shall we simply take a probiotic(sometimes even worse, a pepto-bismo)?

Optimizing your gut health is a lot more complex that just taking a pill, but our best bet is probably “cleaning out the water tank’. Taking away the junk food, deep fried, and food that you have sensitivity issues with (could do a food panel to find out), avoiding alcohol and sugar for a period of time. Replacing these food options with lean protein, fibrous vegetables and low glycemic fruits.

Managing stress is also big component to gut health, as we know our gut is directly linked to our brain, we want to reduce stress as we start excercising and ‘cleaning up’ our diet. Make sure we sleep sufficiently every night at a reasonable time and practice mindfulness will help in a great way. CBD oil and magnesium glycinate supplements will help with that if you have trouble getting in deep sleep.

Lastly but not least, supplementation can also help a whole lot if you are doing the above already(you could medicate the fish while cleaning out the tank at the same time!) . I would recommend a tablespoon of apple cider vinegar and 10g of glutamine with each meal for at least 3 weeks. They have been shown to help rebuilding gut lining and also restore healthy bacteria in the gut.

Eat clean? Count calories? Fasting? Or keto, vegan?

What’s the best strategy to lose body fat this summer? According to total calories intake versus output would account for 50% of the whole equation. ( so if u are not counting calories and creating a deficit, chances are your diet plan will not be too successful).

However, food composition also counts for a lot. If you are eating foods that is high in inflammation/low in micronutrient value( junk food, sugars, bad fat and food that your body can’t process), more than likely you are slowing down your fat loss progress since your body and muscles are not getting the adequate amount of nutrients to support fat loss.

The other 20% comes down to macronutrient breakdown and meal timing, which should be individualised based on activity level(experienced trainee should have more protein/ carbs, while someone who is higher in body fat would do better with low carb/keto approach) and personal lifestyle preference(how many meals, viable for intermittent fasting)?

Fat burners don’t work btw. 😈😈
Credit to

Persistence, discipline and organisation will get you result that’s far beyond imagination.
Client Candy dropped from 63.8 kg to 52 kg in less than 8 weeks time . Secret? We monitor caloric in take, steps, stress level, workout and cardio. We formulated a plan that’s suitable for her lifestyle and made sure we execute according to plan.

That goes to show accountability is key when it comes to our fitness and life goals. Stay the course and be patient :)

One of the most significant transformation I have done to date. Properly utilising fat loss principals and coaching through lifestyle/diet management. Seeing clients change is definitely one of the most fulfilling part of what I do.
Maggie came to me with chronic kidney issue and had to be on heavy medications which affects her body weight and water retention quite a bit.
Through excercise, intermittent fasting, and a diet with a wide variety of nutrients, we were able to reverse her body weight and healthy almost instantly. She went from 73kg to 51kg in the end and maintained the weight ever since. What you see here was a commitment of lifestyle management, taking charge of your own health and being able to change your mindset. From couch potato and eating junk food to pursuing an active lifestyle and consuming nutritious food as a habit.
We all gotta start somewhere, while not everyone ends up being men’s/women’s health cover mag models, it’s the journey that sets you the positive mindset and leads you to bigger, better things in life 🤘

Principles of progressive overload

Use a gradual increase in volume, intensity, frequency or time in order to achieve the targeted goal of the trainee. Take ur time to increase volume and intensity over a period of time to ensure constant progression in your strength and muscle mass💪🏻

Volume is the total number of repetitions multiplied by the resistance used as performed in specific periods of time.
Intensity is the percent value of maximal functional capacity, or expressed as percent repetition maximum.

Unilateral Romanian deadlift with
Utilising a single leg deadlift movement will cue a beginner trainee to properly activate their glutes and perform a loaded hip hinge without risk of straining the lower back.
Never be afraid to regress a little in terms of excercise selection but focus on proper from and ex*****on will give you more bang for the buck!

Try 3 sets of 12 reps focusing on balancing, squeezing butt and keeping back flat for your next workout 😍