Happy Monday everyone. Hope you had a great weekend. It was our four year wedding anniversary so we celebrated on Saturday by heading to The Farm at Cape Kidnappers for lunch. The food was delicious, the views were beautiful and the surroundings were very peaceful.

Here is a picture of the Amuse Bouche – very delicious.

Before we begin the newsletter for today, we would like to remind everyone of the new evening session days and times starting today. Monday and Thursday at 1800-1845. The morning sessions, Mon, Wed and Fri at 0545-0630 and 0630-0715 still remain the same.

For today’s post, Paul thought he would dive into the popular topic of how to get lean and toned.


Don’t major in the minors 

Too many people spend time worrying about advanced methods of training when they should be focussing on the basics. 

  • If you’re not training 3x per week don’t ask me about doing some snazzy new workout that you saw in the latest issue of Men’s Fitbod or Woman’s Monthly 
  • If you’re eating carbs all evening don’t ask me about fat burners 
  • If you’re not drinking at least 2 litres of water a day then don’t ask about electrolyte replacements 
  • If you’re not going to bed before 10:30 at night then don’t ask about red light therapy or cold water immersion 
  • If your form isn’t on point then don’t ask about sets, reps or tempo
  • If you’re always drinking estrogenic beer don’t ask me about testosterone boosters 

Essentially don’t ask me this unless you do that!. It’s easy to get lost in the minutiae of training and nutrition. Those little things can be fun BUT if you’re missing the major all that minor isn’t going to do much. 

The basics are what you need, not the marketed attention grabbing controversial crap promising some kind of magical unicorn like results that get printed all over magazines and the interwebs in order for you to empty your wallet

Below I am going to give you the blueprint for how to get lean and toned 

While reading if you have a moment of ‘’yes but I heard….’’, stop take a deep breathe and come back to me. I am sure we can all argue certain details but that’s just the point. We humans want to overcomplicate and in doing so we become so confused and do nothing. A.K.A paralysis by analysis 

If you do what I am going to tell you consistently for 8-12 weeks, you will get leaner, more toned and will probably feel pretty damn good too. 

1 – Protein 

You need enough protein to build or at least maintain muscle. Muscle is incredibly metabolically active meaning it costs a lot of energy (calories) to maintain and move it. But how much protein I hear you ask? Though everybody is different, personally I have found 1.6 and 2.2 grams of protein per kilogram is a good starting point. I can’t tell YOU exactly how much YOU should eat but consider a bit of self experimentation. 1.6 – 2.2 is considered the low end of the range for someone who does a fair amount of training. That said I often find many well below these numbers. The RDA is 0.8g per kg which is not an optimal amount, it’s the minimum requirement to prevent malnutrition

2 – Carbohydrates 

Carbs don’t make you fat… too many carbs make you fat. For most people I recommend lower carbohydrate diets simply because it will lead to more stable blood sugar and less cravings and less likelihood to over-eat 

For those training, somewhere between 50-100 grams of carbohydrates a day is what I have found to be the sweet spot 

3 – Fat 

Fat doesn’t make you fat.

Dietary fat is essential for cell structure, brain function, immune system health and your endocrine system (hormones). All pretty important stuff I would say

 4 – Training 

3-5 sessions per week is good 

Don’t get caught in the trap of more is better. More isn’t better. Better is better. 

Resistance training should make up the most of what you do with a sprinkling of intervals dusted on top. 

Don’t train for fat loss… train for strength and performance. Fat loss is far more to do with the table push away and far less to do with given fitness routines 

5 – Sleep 

I cannot stress enough the importance of good sleep. It is the absolute crucial foundation for everything. 

No, you are not more of a man if you ‘sleep when you die’ or you’re a ‘hustler’ consider that you might just be stupid – harsh but true

Sleep affects everything but in the context of getting shredded good sleep is the precursor to good decisions. In other words, shitty sleep and I am dialling for the local pizza shop 

6 – Water 

Water just like sleep is on the ‘can’t survive without it list’. Energy, cell function, hydration, daily detoxification and so much more 

7 – Mindset, strategies and tactics  

Getting your mind right is a massive factor in the fat loss game. I am not going to write another post about goal setting and habits, you can read this one instead https://www.personal-trainers.co.nz/how-to-actually-achieve-your-goals-in-2020/

That said here are a few key points

  • You need to know WHAT you want. Be specific. Lose weight isn’t enough. How much?
  • You need to know WHY you want it. This is super important. Peel back the layers and sit with the emotions of why you want it
  • You need to know WHEN you want it by.  You have to have a deadline. A start and an end. Without a deadline you will simply just coast.
  • You need to know the PRICE. What will be the sacrifices you will need to make. And don’t be fooled into thinking there aren’t any sacrifices. All goals come at a cost.
  • PAY the price. Take action, have integrity and do the things you say you’re going to do.

8 – Accountability 

If you haven’t done it on your own by now then you’re probably not going to going forward. Not without accountability anyway. 

Most people are pretty good at letting themselves down, but when it comes to letting others down, people suck. People always do more for others than they do for themselves

We offer Personal Training where you can get weekly accountability check ins. Or join Fitnesscamp where everybody knows if you don’t turn up. 


At this moment you have 2 options… You can leave this blog and do absolutely nothing… you can make excuses and put off getting in shape to another day that will never come.


You can register today and lose your fat, tone your muscles and get the kind of body you’ve always wanted.

Click on the button below and fill out the short form. We will give you a one week trial and if for some reason you feel it isn’t for you, no questions and no hard feelings.  



Or, just call 02102222720 to learn more today.

Yours in health,

Krystie “don’t think the Cape helps” and Paul “but the dessert was worth it” Miller

P.S. – Lifelong fitness and weight loss won’t happen overnight…but it will happen if you commit to making it happen with Results Personal Training