WHAT IS RPE?

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RPE = RATE OF PERCEIVED EXERTION.

When we talk about the effort of a set we often talk about RPE.

RPE is a great way to gauge out of 10 if we are either not pushing enough set to set to elicit a positive physical adaptation or possibly overdoing it too often.

One thing is regularly very clear when a new general population client starts with me is that they are indeed capable of so much more than they think. The first feeling of lactate in the working muscle & it’s automatically a 10/10 set but often they have a good 6+ reps in the tank.

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FAT LOSS V’s WEIGHT LOSS

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CALORIE / ENERGY BALANCE does dictate the rate of loss so yes there does need to be some control / plan around what we are eating when body fat loss is the goal.

Weather it is mostly FAT or just simply a number on the scales dropping is determined by the approach taken to achieve the result.

Maintaining current lean muscle mass while cutting is the main focus & mindset to be in rather than just trying to lose weight.

If the number on the scales is the main focus lean muscle tissue often makes up a big percentage of the “weight” being lost, this is not a good thing long term.

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How To Hit My Macros – KINGDOM GYM BROOKVALE

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MACRO SPLITS  

Firstly, hitting macros is knowhere near as difficult as some might think.

The most important place to start is obviously with awareness to what foods have what macronutrients within them.

The image here does a pretty good job of helping with that.

PROTEIN: there is a fundamental requirement for more protein (amino acids) in the diet to the degree that we increase training / exercise & push ourselves physically.

Whether this is obtained through animal flesh or by combining proteins from a vegetarian style diet is a complete personal preference.

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