Bryan Bacaoat BMT Fitness: Recent Episodes
Bryan Bacaoat
On the weekend of the 18/12/20, I had the privilege of spending three days with Sebastian Oreb, AKA the Australian Strength Coach, and Dr Andrew Lock, a world-renowned rehabilitation expert on their de-constructing gym, lifts seminar. The de-constructing gym lifts is a three-day-long event where each day, Bas and Dr Lock breakdown a gym lift- Friday was squats and the knee joint, Saturday was bench press and shoulder joint, Sunday was deadlift and back pain/solution. I've been following both Sebastian and Andrew for a few years now but watching them live, doing their thing, was a whole different experience.
Hello! I'm back for 2021 with a podcast everyone who wants to successfully achieve their fat loss results should listen to!
In today's episode, I go through 3 important factors to manage your recovery:
1) Training frequency- how often you train
2) Rest days, and
3) Sleep
I give my recommendations for the above 3 and talk about my experiences with them.
To check out more of my content website is: www.bmtfitness.com.au
Instagram: Bryan_bacaoat_fitness
In today's episode, I discuss the mindset you need to have in order to have a successful, long lasting transformation.
I go into depth about two common mindset and discuss my experiences and recommendations around them.
Website: www.bmtfitness.com.au
Instagram: @bryan_bacaoat_fitness
Today’s podcast is different. It’s just me clients and I shit talking post workout session about life and random topics. In today's pilot episode, we have Liz and Marylin, two friends I train. We go through a whole bunch of things. Down below are time stamps for certain things we talked about. Check em out!
Time stamp:
2:30: Post workout funk?
4:27: Talking about paint colours
5:05: Tekkeen avatar
5:30: Dragon Ball Z characters
6:34: My dating experience
7:30: Many noises of Marylin
9:10: Marylin's relationship status
10:00: Do Men show emotions?
10:45: Target audience of this podcast episode ;)
We've made it to episode 10! I only realised it was episode 10 when I starting writing the episode description. In today's episode, we continue on with our progressive overload series and we are talking about lifting tempo's and pauses. Any questions, feel free to DM me on Instagram @Bryan_bacaoat_fitness or Bryan Bacaoat Fitness on Facebook. Keep making gains!
Time stamp:
0:35- Intro
0:55- Definitions of lifting tempo
1:52- Why you should care about lifting tempos
3:04- Technique= Better gains
3:34- Explanation of how to read lifting tempo
4:05- Example of lifting tempo
5:20- Pause example
6:50- Putting it all together
7:50- " How I implement tempo"
8:50- Why people use tempo and pauses
9:55- Time under tension
10:40- How powerlifters use pauses
Question: "What are your thoughts on spouses training together?"
My answer:
It can work if 1) You don't get in each other nerves
2) The person training the newbie spouse does so in a gentle and encouraging way, not a dick way
3) The person being trained needs to be able to react correctly to the instructions being given by the spouse
Bottom line if you can do the above 3, go for it.
What tends to happen most of the time, however, is the spouses go to the gym and do their own thing.
Whatever works to help keep the relationship working
Today, i talk about the most common issues I see when it comes to progressive overload and adding weight to the bar.
If you prefer to read it, link is here: https://bryanbacaoat23.wixsite.com/bmtfitness/post/the-truth-about-making-training-progress-progress-overload-adding-weight-to-the-exercise
Timestamps:
0:25- Introduction to episode
0:57- What is progressive overload?
1:40- Why is progressive overload important?
2:17- Common mistake 1- Adding weight too much or too fast
2:50- Example of ineffective lifting technique
3:38- Essential rule with progressive overload
5:10- Guideline 1- Reduce weight, increase by smallest increment
6:25- Example of increasing by the smallest increment
7:05- Guideline 2- Low reps, high set
8:45- Common mistake 2- Not increasing the weight at all
10:38- Guideline 1- Increase lifting confidence
11:25- Guideline 2- (Same guidelines as before recap)
11:42- Conclusion- The golden rule
Resistance training, strength training, weight lifting, or simply weights. To me, all mean the same thing. When it comes to losing body fat, it's important to have a good resistance training program.
Instagram: Bryan Bacaoat Fitness
Programming article: https://bryanbacaoat23.wixsite.com/bmtfitness/post/how-to-create-a-kick-ass-workout-program-to-maximise-your-workouts
Episode time stamps:
0:23- Intro
0:53- Why I use the term "resistance training"
1:22- Do you need equipment to get results?
1:42- What is resistance training?
2:00- Definition of resistance training
2:30- Are a particular exercises or equipment superior to others?
3:02-Example of wrong exercise done at the wrong time
4:50- Why resistance training is important (reason 1)
5:20- Why resistance training is important (reason 2)
6:15- Why resistance training is important (reason 3)
7:00- Would I get too muscly if i lift weights?
8:10-Rant About IG models
9:56- More ranting
12:05- Recommendations:
Master the basics, get a coach/trainer, practice patience and consistency
13:25- Practical guidelines
Weight Fluctuations. Time stamps if you want to hear specific things.
0:22- Intro to podcast
1:12- Weight fluctuation test
2:13-Why does weight fluctuate: Dietary reason 1-Carbohydrate consumption
3:31-Why does weight fluctuate: Dietary reason 2-Sodium consumption
4:21-Why does weight fluctuate: Dietary reason 3-Alcohol consumption
5:35-Should you cut out carbs?
6:31- Should you cut out sodium?
7:11- Should you cut out alcohol?
8:04- So what is the answer to weight fluctuations?
8:33- Repeating myself because I can (haha)
8:48- Recommendations
9:30- Biggest takeaway from this podcast
9:48- Example of overeating- what not to do
11:06- Best recommendation for when you overeat. Applies to everyone.
Hope you enjoy the podcast!
Is one superior to the other when looking to lose body fat? Below are the timestamps if you wanted to skip to certain topics I talk about:
- 0:11- Intro to podcast
-3:04- Start of me talking about short vs long rest periods
-4:00- Example of how I typically see general population gym goers rest
-5:58- Common short rest period myth
-6:40- Examples of when short rest periods are beneficial.
-7:39- Downside of short rest period. Downside 1-Technique breakdown
-10:14- Why I prefer training women in strength training than men.
-10:55- Downside of short rest period. Downside 2-Potentially reduced power output
-11:44- Recommendations on short rest period 1
-12:56- Recommendations on short rest period 2
-13:30- Recommendations on short rest period 3
-13:54- Summary of podcast
-14:40- How to track rest periods
Meal frequency and meal timing are one of the oldest debates fitness enthusiast and professionals have. Listen to the podcast for my opinion on meal timing and meal frequency and recommendations I give.
Below are the time stamps for the podcast:
0:14- Intro to podcast
0:56- Nutrient timing definition
1:13- Macro Definition
1:27- Disclaimer
2:00- Meal Frequency
2:40- Definition of Thermic effect of food
4:19- What science say about thermic effects of food
5:40- Macro nutrient timing
6:00- Protein Timing
6:34- I fucked up and contradicted myself but i didn't re-record, haha
7:28- Carb timing
9:10- Fat Timing
11:10-My final thoughts on everything i talked about
12:30- Outro-summary of podcast
Today's episode is a good one. I answer the most common nutrition question I get asked; which diet approach is the best to lose body fat? Check out the time stamps down below so you can skip to the part that you want to hear. Hope you enjoy! If you want more information follow me on instagram and Facebook: Bryan Bacaoat Fitness
Time stamps:
Intro- What is the best diet- 0:20,
A rant about diet zealots- 1:25,
The best diet approach- 1:50,
Factor 1- Environment- 2:50,
A tangent about missing out on social gatherings because your'e afraid to break you diet- 4:55,
Factor 2- Religious and ethical beliefs- 6:30,
Factor 3- Do you enjoy the food in your diet?- 8:20,
Factor 4- Should you go cold turkey? - 9:44,
Factor 5- Slow n' steady wins the race- 14:25
Conclusion: 20:14
Consistency is king!
In episode 2 of the Bryan Bacaoat BMT fitness podcast, we discuss two different topics. First, I talk about questions I ask clients when I’m creating a training or nutrition program. Second part is how to implement the training and nutrition program effectively after it’s been created.
Below, are the time stamps for various topics I discuss. If you only want to hear a certain topic, fast forward to the time stamp.
Time stamp:
0:59- start of the podcast.
3:18- consistent plan considerations.
4:05- example of setting a realistic time to train.
5:30- questions I ask when creating a training plan. 8:20- questions I ask when creating a nutrition plan.
8:40-why you shouldn’t follow a generic program.
11:00- funny story about my Mum.
13:00- how to perform the plan effectively.
14:15- habit stacking- what is it.
15:43-the ineffective way to begin your health and fitness journey
18:32- how long does a something take to become a habit?
19:55- habit stacking in action for training example.
21:10- habit stacking in action for nutrition example
22:11 outro- summary of podcast
Social media: Facebook- Bryan bacaoat fitness Instagram-Bryan bacaoat fitness
I've always been a fan of superheroes. What I especially enjoyed are the origin stories of my favourite superheroes- Where they came from and how they got their powers. Its fitting that the first episode of my fitness podcast is all about how I got started in the health and fitness industry. As Gary Vee says "speed over perfection". I'm recording this podcast using Anchor, the app, my iPhone and the apple earphone for a microphone. If you found value in this, please share and subscribe! Keep training hard 💪🏻