Athletic Studio

Welcome back to another episode of the Athletic Studio Live podcast! In this episode, Coach Hollie is joined by Coach Sam to discuss the impact of alcohol on your training and overall fitness. They dive into practical strategies for balancing social drinking with your fitness goals, especially as the social season ramps up. Whether you're aiming for weight loss, muscle gain, or just maintaining a healthy lifestyle, this episode is packed with valuable insights. Key Highlights The Impact of Alcohol on Training: Discover why training feels particularly challenging after a night of drinking. Planning Ahead: Learn how to schedule your workouts around social events to stay on track. Smart Drinking Strategies: Get tips on choosing lower-calorie drinks and managing your calorie intake. Practical Tips for Social Drinking: Find out how to maintain your routine and protein intake on event days. Mindset and Discipline: Understand the importance of saying no and practicing discipline. Client Success Stories: Hear about real-life transformations from clients who reduced their alcohol intake. Personal Experiences: Holly and Sam share their own experiences with balancing social life and fitness goals. With the right strategies, you can enjoy social events without compromising your fitness goals. Already training and eating well but your body still isn’t showing it? Start personalised online coaching with Hollie or Sam today at https://aslive.app and get the individualised attention to details and structure your effort deserves. Follow on Instagram: @athleticstudiolive

Welcome back to the Athletic Studio Live podcast! In this episode, Coach Hollie and Coach Sam explore a crucial element that can transform your gym results: your training split. If you've been consistent with your workouts but feel like you've hit a plateau, this episode is a must-listen. Key Highlights The Importance of Training Splits: Discover why your training split is more critical than you might think. Recommended Splits for Different Schedules: Learn the best training splits for 3, 4, and 5+ day routines. Personal Experiences: Hear Holly and Sam's personal preferences and experiences with different training splits. Volume and Frequency: Understand the concepts of volume and frequency and how they impact your progress. When to Change Your Split: Find out when it's time to switch up your training routine. Advanced Training Splits: Get introduced to daily undulating periodization for a balanced approach to strength and hypertrophy. Maximizing Results in Limited Time: Tips for those with a tight schedule to still achieve their fitness goals. If you're feeling stuck in your current routine or not seeing the results you want, it might be time to reevaluate your training split. Tune in to this episode for expert advice from Coach Hollie and Coach Sam on how to optimize your workouts for maximum results. Already training and eating well but your body still isn’t showing it? Start personalised online coaching with Hollie or Sam today at https://aslive.app and get the individualised attention to details and structure your effort deserves. Follow on Instagram: @athleticstudiolive

Welcome to another episode of the Athletic Studio LIVE Podcast. In this conversation, Coach Hollie sits down with Coach Sam, one of our head coaches at Athletic Studio LIVE, to talk about how to create a training program that’s not only effective but something you actually look forward to doing. They dig into what it really takes to build a routine that keeps you consistent long term  and how to strike the right balance between the exercises you love and the ones your body actually needs to reach your goals. You’ll hear Hollie and Sam talk about: Why enjoyment matters more than most people think How to structure your program so it’s both fun and productive The difference between training preferences and training priorities What to do when you start avoiding certain exercises And the mindset shift that helps you stay consistent even when it gets tough If you’ve ever wondered how to make your training feel sustainable without sacrificing results, this episode is for you. Already training and eating well but your body still isn’t showing it? Start personalised online coaching with Hollie or Sam today at https://aslive.app and get the individualised attention to details and structure your effort deserves. Follow on Instagram: @athleticstudiolive

Welcome to another episode of the Athletic Studio LIVE Podcast. In this conversation, Coach Hollie sits down with Coach Sam, one of our head coaches at Athletic Studio LIVE to unpack what’s really behind training plateaus and why most women stay stuck in the same body despite years of consistent training. They share what actually happens when you introduce a strength phase into your programming, how it transforms both your progress and physique and the performance shifts clients start to see almost immediately. You’ll hear Hollie and Sam talk about: The moment to know your current training has peaked What changes when you start training for strength, not just fatigue How to fuel differently when you’re lifting heavier And the mindset shift that separates consistent results from constant resets If you’ve been training 3–5x a week and feel like your body hasn’t changed in months, this episode will connect the dots. Already training and eating well but your body still isn’t showing it? Start personalised online coaching with Hollie or Sam today at https://aslive.app and get the individualised attention to details and structure your effort deserves. Follow on Instagram: @athleticstudiolive

In this episode of the Athletic Studio podcast, Gordon and Hollie dive into practical diet hacks that are high-protein, deficit-friendly, and easy to stick to. They discuss the importance of protein, the balance between food quality and quantity, and share actionable tips for meal planning and grocery shopping. Key Highlights Protein Intake: Discover why protein is crucial for fitness goals and how much you should be consuming. Quality vs. Quantity: Learn the difference between eating healthy foods and managing portion sizes. Meal Planning Tips: Holly shares her go-to strategies for ensuring she hits her protein goals. Grocery Shopping Hacks: Find out why walking the perimeter of the grocery store can help you avoid processed foods. Protein Sources: Explore the benefits of protein shakes and whole food alternatives. Eating Out: Get tips on finding healthy options when dining out and the advantages of using tracking apps like MyFitnessPal. Variety and Flexibility: Understand how to maintain a balanced diet without getting bored. Preparation is Key: Learn why the most successful clients are those who plan their meals ahead of time. This episode is packed with valuable insights and practical tips to help you achieve your fitness goals through better nutrition. Whether you're new to fitness or looking to refine your diet, these hacks are designed to make your journey easier and more effective. Tune in to get the full scoop!  Train with the Best. Get Real Results. ✔️ Elite-level coaching at a fraction of the price ✔️ Tailored training & nutrition for real, sustainable results ✔️ 24/7 access to expert guidance & accountability 📲 Download the app and start your FREE 7-day trial today: https://aslive.app/ Connect with us on Instagram @athleticstudiolive Download our free training guide here.

In this episode of the Athletic Studio Live Podcast, hosts  Gordon Chommanivong  and Hollie Bryan  dive into the complexities of advanced results tracking in fitness training. They discuss the importance of progressive overload, the challenges of not seeing expected muscle gains, and the need for adjustments when results plateau. Key Highlights  👉 Progressive Overload vs. Total Volume Load - Understanding the difference between getting stronger and increasing total volume load for muscle building.  👉 Consistency in Key Lifts - The importance of keeping certain key lifts in your program to effectively track progress over time.  👉 Workout Density for Fat Loss - Strategies to increase workout density, such as supersets and tri-sets, to maximize fat loss within a set timeframe.  👉  Adjusting Sets Per Muscle Group - Finding the right balance of sets per muscle group to avoid doing too little or too much.  👉  Importance of Regular Tracking -The value of regular tracking through body scans, progress photos, and subjective feedback to ensure you're on the right path.  👉  Practical Tips for Self-Tracking - Actionable tips for those managing their own fitness journey, including the use of fitness apps and spreadsheets. Throughout the episode, Gordon and Hollie provide actionable tips for enhancing training results, whether working with a coach or managing your own fitness journey.  Tune in to gain valuable insights and take your fitness training to the next level.  Train with the Best. Get Real Results. ✔️ Elite-level coaching at a fraction of the price ✔️ Tailored training & nutrition for real, sustainable results ✔️ 24/7 access to expert guidance & accountability 📲 Download the app and start your FREE 7-day trial today: https://aslive.app/ Connect with us on Instagram @athleticstudiolive Download our free training guide here.

 In this exciting episode of the Athletic Studio Podcast, hosts Gordon Chommanivong  and Hollie Bryan dive deep into the art and science of creating effective workout programs for clients. Whether you're aiming for body composition, general health, or fitness, Hollie shares her expert insights and practical tips to help you achieve your goals. Key Highlights:  👉 Initial Client Assessment - Hollie discusses the importance of the first consultation to evaluate clients' movement and training history.  👉 Full-Body Workouts for Beginners - Learn why Hollie prefers full-body workouts for beginners to ensure consistency and balanced development.  👉  Sam's Transformation Journey - Get a glimpse into Sam's journey from general training to becoming a top fitness model, including her training regimen and nutrition.  👉 Setting Realistic Goals - Hollie emphasizes the importance of setting manageable goals and gradually increasing workout intensity. This episode is packed with valuable insights for anyone looking to improve their fitness journey. From initial assessments to advanced training techniques and goal setting, Hollie's expertise shines through. Don't miss out on the chance to learn from the best and apply these tips to your own training. Make sure to follow the Athletic Studio Podcast on Instagram at Athletic Studio Live for more tips and behind-the-scenes content. Like, subscribe, and follow the podcast so you never miss an episode. Stay tuned for the launch of the Athletic Studio Live app, coming soon! Connect with us on Instagram for daily inspirational and motivational tips @athleticstudio Download our free training guide here. Learn more about our services: www.athletic.studio

Welcome to another exciting episode of the Athletic Studio Live podcast! In this episode, your host Gordon Chommanivong is joined by a special guest and co-host, Hollie Bryan.   Hollie is one of our Senior Trainers and Sports Nutritionists at Athletic Studio. Today, we dive into Hollie's journey from professional dancing to becoming a top-tier fitness coach. Get ready for an episode filled with inspiring stories, expert advice, and practical tips for your fitness journey. Key Highlights 👉 Meet Holly Bryan - Discover Hollie's background in professional dance and how it led her to the fitness industry. 👉 Achievements and Experience - Hear about Hollie's impressive achievements, including training an Australian bodybuilding champion. 👉 Training Philosophy - Uncover the myths Hollie debunked and her emphasis on proper programming and nutrition. 👉 Overcoming Plateaus -  Hollie offers advice on breaking through fitness plateaus and the role of consistency and recovery. In this episode, we explored Hollie Bryan's inspiring journey from dance to fitness coaching, her training philosophies, and practical advice for overcoming fitness plateaus. Stay tuned for our next episode, where we will delve deeper into Hollie's training programs and how she trained Sam to become a fitness model champion.  Don't forget to follow us on Instagram for more fitness tips and workout ideas.  Connect with us on Instagram for daily inspirational and motivational tips @athleticstudio Download our free training guide here. Learn more about our services: www.athletic.studio

In this episode of the Athletic Studio Podcast, host Gordon Chommanivong welcomes back guest host James Vanoosten. Following the success of their previous discussion on integrating sports with weight training, they dive deeper into the psychological aspects of fitness and athletic performance. This episode is packed with insights on overcoming setbacks, the importance of mental health, and practical tips for achieving your fitness goals. Key Highlights:  💪Client Transformation Case Study: James shares an inspiring story of a client who overcame significant setbacks, including weight gain and injuries, to achieve remarkable results.  💪Psychological Strategies in Training: The discussion covers the importance of mental health in fitness, including reflection, taking constructive criticism, and the benefits of journaling.  💪Body Image and Social Media: They explore the impact of social media on body image and the importance of setting realistic goals to maintain long-term success.  💪Practical Tips for Fitness Success: James offers actionable advice on training for oneself, managing social media intake, and utilizing professional help to improve mental resilience. This episode is a must-listen for anyone looking to enhance their fitness journey through the power of psychology. James Vanoosten's insights and practical tips provide valuable guidance for overcoming obstacles and achieving lasting success. Don't miss out on this engaging and informative discussion.  Listen to the full episode now and transform your fitness journey! Connect with us on Instagram for daily inspirational and motivational tips @athleticstudio Download our free training guide here. Learn more about our services: www.athletic.studio

Welcome to another exciting episode of the Athletic Studio podcast! In this episode, host Gordon Chommanivong is joined by a special guest, James Van Oosten, one of the founding trainers at Athletic Studio. James brings a wealth of experience in athletic development and shares his insights on integrating weight training with sports activities. Whether listeners are athletes or individuals looking to optimize their fitness routines, this episode promises valuable information. Key Highlights: 💪 James' Background and Expertise - James discusses his academic journey and extensive experience in exercise science and psychology. 💪In-Season vs. Pre-Season Training - The episode explores the differences in training focus during in-season and pre-season periods. 💪Training Recommendations for Busy Professionals - Tips are provided on how to balance work, sport, and resistance training effectively. 💪Psychological Aspects of Training and Sport -The importance of managing arousal levels and other psychological strategies to enhance performance is highlighted. 💪 Practical Tips for Listeners - The discussion includes the importance of planning, recovery, and maintaining motivation in one's fitness journey. Thank you for tuning in to this episode of the Athletic Studio podcast! The discussion with James Van Oosten offers insightful and inspiring content. If listeners enjoyed this episode, they are encouraged to share, rate, and like the podcast. Additionally, following Athletic Studio on Instagram will help them stay connected and see how their fitness and health improve with this newfound knowledge. Until next time! Connect with us on Instagram for daily inspirational and motivational tips @athleticstudio Download our free training guide here. Learn more about our services: www.athletic.studio

Welcome back to another episode of the Athletic Studio podcast! In today's special episode, we dive into the current health, wellness, and fitness trends that we find less than impressive. This episode is particularly significant as it marks Kate's final appearance as a co-host. Join us as we share our candid thoughts and reflections on these trends, and discuss the future of the podcast. Key Highlights Calorie Counting on Social Media: We discuss the oversimplified approach of some fitness influencers who focus on calorie counting and food labels without providing deeper nutritional education. Hybrid Training: We explore the recent hype around hybrid training, combining strength training and running, and why we think it's not as revolutionary as it's made out to be. Run Clubs: We delve into the social dynamics of run clubs, noting their popularity for both fitness and socializing, and the potential pitfalls to be aware of.  Misleading Fitness Content: We critique fitness content that makes unrealistic promises, such as "tone your arms in 50 days," and emphasize the importance of a holistic approach to fitness. Sexualization in Fitness Marketing: We discuss the trend of sexualizing fitness content to gain attention on social media and the lack of educational value in such approaches. We hope our discussion has given you some food for thought about the current trends in health and wellness. As we bid farewell to Kate, we look forward to bringing you more valuable content with new voices from Athletic Studio. Don't forget to follow us on Spotify, Instagram, and YouTube. Your support through sharing, rating, and liking the podcast helps keep it alive. Stay connected with us for more fitness and health insights. Until next time! Connect with us on Instagram for daily inspirational and motivational tips @athleticstudio Download our free training guide here. Learn more about our services: www.athletic.studio

Welcome back to another episode of the Athletic Studio podcast! In this special episode, your hosts Gordon Chommanivong and Kate Oman dive into a more personal topic: their top five fitness and health habits that they simply can't live without. These are the routines and practices that keep them at their best, both in their personal lives and professional careers. Tune in to get an inside look at what keeps them motivated and on track. Key Highlights Weight Training - Discover why weight training is a non-negotiable part of Gordon's life and how it impacts his professional image. Daily Walks - Learn about Kate's commitment to daily walks and the mental clarity she gains from this simple yet powerful habit. Rest and Recovery - Understand the importance of taking a day off to recharge and how Gordon incorporates this into his busy schedule. Activity Planning - See how Kate uses an activity planner to organize her workouts and stay on track with her fitness goals. Supplementation and Nutrition  - Explore the role of supplements and specific nutritional habits that both Kate and Gordon incorporate into their daily routines. We hope you enjoyed this more personal episode of the Athletic Studio podcast. Kate and Gordon shared their essential fitness and health habits, offering valuable insights into what keeps them motivated and balanced. Connect with us on Instagram for daily inspirational and motivational tips @athleticstudio Download our free training guide here. Learn more about our services: www.athletic.studio

Welcome back to another episode of the Athletic Studio Podcast! Your hosts, Kate Oman and Gordon Chommanivong, are here to guide you through the intricacies of rethinking training and energy expenditure for fat loss. In this episode, we challenge the common notion that more is always better and provide insights into achieving optimal results with a balanced approach. Key Highlights 💪Rethinking the "More is More" Mentality: Discover why jumping into multiple high-intensity sessions might not be the best approach for fat loss. 💪Importance of Low-Intensity Exercise: Learn about the underrated benefits of walking and other low-intensity activities for both mental and physical health. 💪Personal Experiences and Insights: Kate shares her journey with CrossFit and the impact of overtraining on her body. 💪Structuring Workouts for Recovery: Tips on how to balance high-intensity workouts with proper rest and recovery. 💪Actionable Steps for Overtraining: Practical advice on how to adjust your training and nutrition to see better results. Kate and Gordon wrap up the episode by reiterating the importance of quality over quantity in both training and nutrition. They encourage listeners to trust the process, work with professionals, and make gradual adjustments to their routines for optimal fat loss and overall health. Connect with us on Instagram for daily inspirational and motivational tips @athleticstudio Download our free training guide here. Learn more about our services: www.athletic.studio

Welcome back to another episode of the Athletic Studio Podcast! In today's episode, your hosts Kate Oman and Gordon Chommanivong delve into the intriguing topic of whether to go all in or take a more gradual approach in your fitness transformation journey. But first, we share some exciting updates about new additions to our studio that are making waves among our trainers and clients. Key Highlights 💪New Gym Accessories: Discover the advanced performance systems we've introduced to enhance training and prevent injuries. Also find out about a new addition that’s been a hit among our trainers and clients 💪 Transformation Strategies: We discuss the pros and cons of going all in versus a gradual approach in your fitness journey. Hear real client experiences and the common struggles they face with different approaches. 💪 Identity Shift:  Understand the importance of an identity shift in achieving long-term fitness success. Find out how small, impactful habits can make a big difference. 💪 Practical Advice: Get tips on how to start your transformation journey, whether you prefer an all-in or gradual approach.  We hope you found our discussion on the all-in versus gradual approach to fitness transformation insightful. Remember, whether you choose to dive in headfirst or take it step-by-step, the key is to find what works best for you and your lifestyle. Don't forget to follow our podcast on Spotify, Apple Podcasts, or wherever you get your podcasts. Also, connect with us on Instagram at Athletic Studio for more tips and updates. If you enjoyed this episode, please share, rate, and like our podcast to help us continue bringing you valuable content. Until next time, stay active and stay healthy! Connect with us on Instagram for daily inspirational and motivational tips @athleticstudio Download our free training guide here. Learn more about our services: www.athletic.studio

Welcome back to another episode of the Athletic Studio Podcast! In today's episode, your hosts Gordon Chommanivong and Kate Oman delve into the intricacies of caloric needs and why it's crucial to avoid comparing your diet to others. Whether you're influenced by social media, friends, or celebrities, understanding your unique nutritional requirements is key to achieving your fitness goals. Key Highlights: 💪The Pitfalls of Comparison: Why following someone else's diet plan can be misleading. 💪Individual Factors: How height, weight, muscle mass, and lifestyle impact your caloric needs. 💪Social Media Influence: The reality behind "What I Eat in a Day" videos. 💪Using Calorie Calculators: How to get a rough estimate of your caloric needs and why it's just a starting point. 💪Trial and Error: The importance of experimenting to find what works best for you. 💪Sustainable Nutrition: Balancing preferred food choices and dietary restrictions for long-term success. Conclusion: The key to achieving your fitness goals lies in understanding and catering to your unique needs. Stay in your own lane,  and use others' nutrition plans as inspiration rather than a strict guide.  Connect with us on Instagram for daily inspirational and motivational tips @athleticstudio Download our free training guide here. Learn more about our services: www.athletic.studio

Welcome to the Athletic Studio Podcast , in this episode, your hosts Gordon Chommanivong and Kate Oman tackle the timely topic of maintaining your fitness and nutrition goals during the chilly winter months. As Melbourne braces for the cold, we share personal insights and strategies to help you stay active and motivated. Whether you're facing rain or the cold snap, we've got tips to keep you moving forward. Key Highlights: 💪Indoor Alternatives: Discover how switching certain activities indoors can make a big difference. 💪Appropriate Winter Attire: Learn about the importance of layering and the right apparel for cold-weather workouts. 💪Keeping Up with Cardio: We discuss various ways to ensure you're meeting your step count even when you're staying indoors. 💪Motivation Boosters: Find out unique strategies that can help you stay motivated through the colder days. 💪Routine Matters: Why sticking to a routine can be your biggest ally in winter fitness. 💪Social Connections: The role of workout buddies and community in keeping you accountable. 💪New Activities: We touch on how trying new workouts can rejuvenate your winter fitness regime. Don't let the winter chill put a freeze on your fitness goals. Tune in to this episode of the Athletic Studio Podcast for creative and effective ways to stay motivated and active throughout the season. Remember, it's about finding what works for you and keeping the momentum going, no matter the weather.  Connect with us on Instagram for daily inspirational and motivational tips @athleticstudio Download our free training guide here. Learn more about our services: www.athletic.studio

Welcome to another episode of the Athletic Studio podcast, where your hosts, Gordon Chommanivong and Kate Oman, dive into the essential and often challenging aspects of fat loss. In this episode, titled "5 Fat Loss Truths You're Going To Experience," we explore what truly happens during a fat loss journey, balancing the positive outcomes with the realities that many tend to overlook. Key Highlights of the Episode 💪 Hunger is Inevitable: Discover why feeling hungry is a natural part of the fat loss process and what you can do to manage it without feeling overwhelmed. 💪Expect Plateaus: Learn about why your progress might stall and the strategic decisions you can make to overcome these plateaus effectively. 💪Sustainability of Staying Lean: We discuss the realities of maintaining a low body fat percentage all year round and its implications on your health and lifestyle. 💪Social Challenges: Gain insights on how socializing can change during a fat loss phase and tips on how to handle social meals and gatherings. 💪Duration of Fat Loss Phases: Understand the importance of keeping fat loss phases short to avoid negative health impacts and how to optimize these periods for better results. In conclusion, this episode sheds light on the truths of fat loss that are crucial for anyone looking to embark on this journey. Gordon and Kate blend their personal experiences with professional advice to provide a comprehensive guide to navigating the complexities of fat loss.  Tune in to get the full depth of each point and equip yourself with the knowledge to tackle your fat loss goals head-on. Remember to follow us on Spotify, Apple Podcasts, and YouTube for more insightful episodes. Join us next time on the Athletic Studio podcast for more fitness truths and tips! Connect with us on Instagram for daily inspirational and motivational tips @athleticstudio Download our free training guide here. Learn more about our services: www.athletic.studio

Welcome back to another episode of the Athletic Studio Podcast with your hosts Gordon Chommanivong and Kate Oman. This week, we dive into the transformative world of muscle building, sharing not just our personal and client successes, but also providing you with top-notch strategies to enhance your muscle growth effectively. Key Highlights: Muscle Building Tips: Uncover five crucial strategies that could redefine your training sessions and help you achieve your muscle-building goals. Training Techniques: Explore advanced techniques like drop sets, rest-pause, and pre-exhaust methods to push your limits and maximize muscle growth. Changing Training Stimuli: Learn about the importance of varying your workout equipment and techniques to keep your muscles guessing and growing. In this episode, we not only share effective muscle-building tips but also inspire you with real-life stories from our studio. Whether you're a fitness enthusiast or a professional trainer, these insights will help you elevate your fitness game. Tune in now to step up your fitness journey! Connect with us on Instagram for daily inspirational and motivational tips @athleticstudio Download our free training guide here. Learn more about our services: www.athletic.studio

Welcome to the latest episode of the Athletic Studio Podcast where we delve into the world of fitness and training. Today, we're focusing on a specialized training method known as Daily Undulating Periodization (DUP) and how it can revolutionize your strength and body composition results. Key Highlights:          💪DUP Explained: It's a method where workouts vary daily, unlike traditional linear training.         💪Benefits: DUP leads to faster strength gains, breaks plateaus, and targets weak areas effectively.         💪Implementation: Best for those training at least four days weekly, exposing them to varied rep ranges.          💪Success Tips: Focus on recovery, nutrition, and varied rep ranges for optimal results. By incorporating DUP into your routine, you're likely to see significant improvements in both strength and body composition. If you're ready to take your training to the next level, consider giving DUP a try. ----------------------------------------------------------------- Undulating Pyramid Training (UPT), often referred to more broadly as non-linear periodization in strength training, has been the subject of several studies that highlight its effectiveness, especially in comparison to traditional linear periodization methods. Here are some key studies and their findings that emphasize the benefits of this training approach: Study by Rhea et al. (2002): This study, titled "A Comparison of Linear and Daily Undulating Periodized Programs with Equated Volume and Intensity for Strength," found that daily undulating periodization (DUP) was more effective at increasing strength over a period of 12 weeks compared to linear periodization (LP). Participants who followed the DUP approach showed significant improvements in strength across various exercises. Study by Prestes et al. (2009): In the study titled "Comparison Between Linear and Daily Undulating Periodized Resistance Training to Increase Strength," similar findings were reported. DUP led to greater strength gains in bench press and leg press compared to LP, suggesting that varying intensity and volume within a week could lead to superior adaptations. Study by Monteiro et al. (2009): Their research, "Non-linear Periodization Maximizes Strength Gains in Split Resistance Training Routines," demonstrated that non-linear periodization, which includes undulating models, resulted in significant strength gains for athletes engaging in split routines, reinforcing the notion that varying training stimuli can prevent adaptation plateaus. Study by Buford et al. (2007): Titled "A Comparison of Periodization Models During Nine Weeks with Equated Volume and Intensity for Strength," this study highlighted that non-linear periodization led to better preservation of lean body mass and strength gains over a shorter period, emphasizing the benefits of varying training loads for body composition. Meta-analysis by Harries et al. (2015): This meta-analysis reviewed the effectiveness of different periodization models and concluded that non-linear periodization, including undulating models, tends to be more effective than linear models for increasing both strength and power in resistance-trained populations. Connect with us on Instagram for daily inspirational and motivational tips @athleticstudio Download our free training guide here. Learn more about our services: www.athletic.studio

Welcome back to the Athletic Studio podcast! Today's episode is a deep dive into reverse dieting, the strategic approach to increasing calorie intake after a period of caloric restriction. Key Highlights: 💪What is Reverse Dieting: A technique to safely raise calorie consumption post-diet. 💪 The Process: Gradually add calories and monitor the body's response. 💪 Tracking Progress: Keep an eye on weight and measurements to manage the increase. 💪 Exercise Maintenance: Continue working out, but adjust intensity as needed. 💪 Stopping Point: End reverse dieting when hunger is controlled and body functions are normal. In conclusion, reverse dieting is a critical step for maintaining your physique and metabolic health after a calorie deficit. It's about smart, controlled calorie increases to ensure sustainable results. For more insights, follow us on Instagram at Athletic Studio, and if you're in Melbourne, drop by our studio. Share and like our podcast to help us grow, and stay tuned for more fitness wisdom! Connect with us on Instagram for daily inspirational and motivational tips @athleticstudio Download our free training guide here. Learn more about our services: www.athletic.studio