Once my weight loss stalled, I bought a discounted treadmill for my basement gym. Paul: There is a psychological aspects in training, so you want to feel you are getting a benefit out of it. 53. Ive always been obsessed with that part of my life, anyone who knows me, knows that my passion is the gym before work, after work, while I was in college. absolute; top: 0; left: 0; width: 100%; height: 100%; } Show Notes. We post workouts and start discussions about how to be strategic around finding a healthier you. So In todays podcast I had the honor to interview one of the best coaches out there, Paul revilia. Paul Revelia Owner Pro Physique Inc. Clients @teamprophysique @corenutritionals Athlete (PAULR20) USF Exercise Science BMR calculators are available online, and once you have that number, it's easier to figure out what kind of realistic caloric deficit to introduce to your diet so that you can essentially lose weight without needing to up your physical activity. Please share my Podcast with your family and friends. Check it out! When prepping for a competition, Revelia would do this ab workout 2 or 3 times a week. So In todays podcast I had the honor to interview one of the best coaches out there, Paul revilia. Back then there was no online coaching so basically my current career would not been existed back then. Individual health is prioritized with a detailed onboarding assessment, fully custom nutrition advice, tailored training programs, and personal weekly check-ins You're going to lose weight initially, but what happens is eventually you're not going to be able to keep up with the low-calorie approach, your body is going to adapt, you're going to start restricting your movements, energy conservation is going to happen, so I'd rather we take an approach where we understand the balance between how many calories we're taking in and the movement we're doing. 23:00 How Paul became interested in body building; especially natural body building and how that helped him get fit and healthy. You can adjust all of your cookie settings by navigating the tabs on the left hand side. Share, Like and Comment on our posts on Facebook, Instagram & Twitter. If theres one way to get motivated to work out, its deciding to take part in a fitness competition. I added a 40-minute incline walk each evening after dinner. NO FILLERS NO PROP BLENDS NO PIXIE DUST SINCE 2005. I started shopping around, and was able to purchase a squat rack, barbell, bench, adjustable dumbbells, and a door pull up bar. Just go to his website and fill out the form if you really want to know the prices. Click To Download Home Workout Templatesor text the word, lifting, to 33444 to download the templates. Paul: Because of technology, we can use so many apps and plugin in what we eat every day. 36:00 How Paul became a body builder as an ectomorph through natural body building. This is called mitochondrial efficiency, where the body becomes more effective at everyday movement. as long as you know what the end results you want to have it will make you follow through. 2:20 Todays guest Natural Body Builder and Owner of Pro Physique, Paul Revelia. Lidor: what would you say is the simple way for people who just get into fitness to do so they can have better momentum along the way? He told me not to disclose pricing information. When people get older their priorities changes, yes it can be a bit tuff but if its your priority, you will just make it happen. "Yes, all weight loss is derived from a caloric deficit, but what is a caloric deficit?". Paul Revelia breaks down the approach that he says will help you lose weightand help you keep it off. I would recommend to take some time between each competitionBecause it can impact your personal life and social life and you can have lower energy levels. I also own Pro Physique LLC. Second that I would be able to take my passion and help others that their passion is similar to me. Paul Revelia is the owner of Pro Physique INC. For this, you must make sure that the calories burned by your body overtake the calories consumed. He was great. twitter:http://www.twitter.com/paulrevelia, facebook:http://www.facebook.com/theprophysique, youtube:http://www.youtube.com/fltallpaul. To Download Robs FREE workout templates click below**, Ask Rob a Question or tell him what is working for you: EmailRob@OpenSkyFitness.com. 1:14:00Join ourThe Open Sky Fitness Podcast Group on Facebook! Recommendations On How To Refeed 2 Days In A Row Properly 1. Reply. Since we began this podcast, theres so much more information out their on health, nutrition, fitness, and personal wellness. Lidor: How can you prevent a binge after a show or a very low cutting phase? If he then finds that he is not losing weight with this routine, he doesn't add time onto his sessions, but rather intensity, by increasing the incline and speed on the treadmill so that he is still only walking for 30 minutes at a time. He was great! For my height and weight, I've been staying between 1400-1500 calories, 125 g carbs, 150 g protein, . Lidor: obviously you are in a great shape yourself. In a YouTube video in which he responded to a question about the steps it takes to achieve visibly defined abs (within the timescale of just one month), bodybuilder and coach Paul Revelia offered some advice based on his own experience, starting with recommending a couple of simple purchase: a food scale, and a tracking app. She said go for it, so I signed up. Copy and paste then fill out. Many consider it unhealthy to adopt a calorie consumption of less than 1200 Calories a . W is body weight in kg H is body height in cm A is age F is body fat in percentage BMR Variables. If you have followed the first four rules, you'll find yourself in a good place to be consistent, disciplined, and structured in your new routine. Height: 5 10 (178 cm) Weight: 203 lbs (92 kg) Year of birth: 1991: Credit: Brian Decosta (via YouTube) . He also points out that as you continue in your caloric deficit and your BMR drops, you may find yourself feeling more tired and your body will burn fewer calories to try to conserve energy. What Exercise Can I Do to Look Swole Fast? We asked our awesomeOpen Sky Fitness Facebook Groupwhat topics they were interested in learning more about and they responded that they wanted to know what its like to work with high end personal trainers. "Set your goal weight, whatever that goal weight is, if you're hitting protein plus or minus 10 percent of that weight, you are golden," says Revelia. "I'm not suggesting you weigh out everything for the rest of your life, but just understand what you're getting," he says. He started competing in 2008 and won first place in the 2008 NPC Mid Florida Muscle Classic novice division, Paul is also a physique coach and the owner of www.prophysique.com. WEIGHT MANAGEMENT Our new physical paperback book "The New Era of Fitness" is finally out! Why sodium intake is very important for people who compete. This soon turned into allowing myself to eat anything I wanted. Now all you have to do is just show them that you can get the job done. 23:00 How Paul became interested in body building; especially natural body building and how that helped him get fit and healthy. She maintains her body well, and her weight is around 60 kilograms (132 lbs). The key to creating a great meal to stay energized and avoid hunger. What about BPA, BPS, and BPF? My body of work as a bodybuilder, powerlifter and fitness enthusiast. Got me to be one of the most shredded people in my 1st show. Paul Revelia is the owner of Pro Physique INC. In a recent video on his YouTube channel, Pro Physique's Paul Revelia broke down what he believes to be the five habits of people who have been able to get lean and shredded, and just as importantly importantly, stay that way. I I'm not mentioning price because Paul said not to. 38:00 Pauls journey towards becoming a personal body builder trainer and working with different clients. his YouTube channel is very helpful and seems to be legit. 15-20% will probably wont makeyour belly pops out but above 25% you will. Paul Revelia gives his advice for getting the most out of your cardio. This concept is called calorie deficit. Paul Revelia breaks down the simple cardio plan he uses to lose fat. I like to educate the person and let him/her understand what can happen if he/she go too high in calories. We love answering questions and getting feedback from you, our listener! 47 talking about this. 50:00 What nutrition adjustments can people make? Then, in the following week, you can start to make dieting changes during the building phase. Can Apple Cider Vinegar Help You Lose Weight? Paul covered a ton of different topics to help you get a head start on training for your next fitness competition and how you can become a body builder. Lees ons privacybeleid en cookiebeleid voor meer informatie over hoe we uw persoonsgegevens gebruiken. This includes: Flexible dieting is basically an exchange system. This focus on customization and assessing each specific client is at the core of his and all of the Pro Physique Coachs methodology. "Certain types of cardio are actually going to increase your hunger if you do certain types of cardio you're going to end up eating more to compensate for that energy," he says. This is a high volume workout, that is sure to give you a pump. What would you suggest to those people that have a lot of other stuff to deal with and they just get cought up? I followed the "gym bro" cycle of bulking up in the winter, and cutting down in the summer. His work has appeared in GQ, Teen Vogue, Man Repeller and MTV. And you can do this process without being too granular. 1:15Opening comments with Rob and Devon, 1:30Check out last weeks show OSF 184 Periodization: Creating A Strategy For Your Next Fitness Challenge. I am definitely not finished yet. Lidor: How can you increase testosterone naturally? if you can take 60 seconds to subscribe and give me a 5 star review on iTunes. Create a calorie deficit. 1,584 following. This Workout Torches Fat in Under 10 Minutes, How to Cool Down After Your Hardest Workouts. Paul: It all comes down to the individual and what he really wants. The first guy put me on a 1500 calorie diet doing 4 hours of cardio a week and meal timing, all that BS. I was losing over 2 pounds per week. I have a body that I could only dream of before! It all comes down to what you enjoy.". Access exclusive muscle-building workouts and weight loss diets with our. This content is imported from youTube. Learn more about Core Nutritionals, Core Elite athlete Paul Revelia! It depends on each one goals, if your goal is to be a body builder, power lifter, crossfitfer and so on, the training need to be specific for those goals. At this point I added a re-feed day once every 10 days. "The energy deficit and oxygen deficit that you create doing a sprint can actually backfire," he says. Getting ready for our next #TBT Podcast episode by revisiting. I just find I get more enjoyment by online coaching. "We tend to repeat meals, and once you have a pattern of eating, you can start tracking. You can find out more about which cookies we are using or switch them off in settings. 12 ounces of fat free cream cheese. Thread Tools. "If you increase the speed, and increase the incline of the treadmill, you're going to increase the number of calories you burn. "You need to have a baseline knowledge of your daily caloric intake and your daily activity," he adds. So for someone who eats 2-3 times more than what he should during one weekend, yes it can mess up the process for the next week. Weight: simply weigh yourself. What really got me into it was the people around me in the industry that at that time suggested me doing it, people like my coach Layne Norton which is one of the pioneer coaches out there. Its free! With each coach bringing their own unique perspective, we seek . This journey has changed my whole life. Fitness, health, Nutrition, Training and all things Pro Physique and Paul Revelia. However, there are a lot of changes your body will have to go through and you have to be on point with your fitness and nutrition. Thanks so much for joining us again this week. "You can always adjust this based on your needs, but the goal here would be to be able to walk the whole time without being too stressed out," he says. Muscle coach Paul Revelia has previously explained the changes he made to his routine that helped him lean down to just 10 percent body fat while preparing for a physique show, but he acknowledges . A lot of people believe that if theyre going to compete in a fitness competition, that means they have to take drugs. Paul: about 4-5 years ago. She . By Philip Ellis Published: Jan 16, 2022. . I kept my intensity high and used a rep range of 8-12. Like 3%, lowest possible bodyfat naturally while still maintaining decent muscle mass of course.. This has always been a goal of mine. Thats right! 6 Under Desk Treadmills, According to Trainers, Will Poulter Admits Concern for Mental Health. Credit: Paul Revelia (via YouTube) Chest Workout. Lidor: Can you gain muscle while you are in 15% body fat or above? And in order to ensure he never misses a session, Revelia has stationed his treadmill right in front of the TV so this time can double up as entertainment. There are a lot of drug tested shows out there, but there are also a lot of drug-free trainers and competitors that dont want to get involved in that lifestyle. Rob Dionne. Thats right! "Your basal metabolic rate will actually decrease as you lose body fat, because your body doesn't require as much energy to run," says Revelia. Paul combines a blended mix of science, proven training methods, sports nutrition and his extensive practical experience to help all types of clients achieve their best results possible. . Nah. "Anything is possible with hard work, determination, and consistency.". The motivation simply wasn't there. Strictly Necessary Cookie should be enabled at all times so that we can save your preferences for cookie settings. 1:08:00What concerns people over 55 should have when trying to get down to 10% body fat and maintaining it. Amy. Master's Physiology & OCB Bodybuilding Pro. The Diet and Workout That Helped Me Lose 30 Pounds and Get Ripped in 3 Months. ALSO also, Sharelle Grant is chef's kiss. So I wrote down some of the main topics I discussed with paul: Paul: Actually I started with fitness since I was young. Hearst Magazine Media, Inc. All Rights Reserved. You may be able to find the same content in another format, or you may be able to find more information, at their web site. I also planned out my workouts and cardio, set an initial calorie deficit, and decided to reduce calories as needed. "If it's something that doesn't excite you or bring you pleasure, you're much less likely to do it.". Are plastic Tupperware containers bad for us? In the video, he mentions that he believes that: Single-day refeeds are more beneficial psychologically, whereas two-day refeeds are better for hormonal adaptations and other physiological responses. Remember - no shoes! I would love to know that people benefit from being associated with me, working with me, being around me. At this point my activity was high between the two cardio sessions and weightlifting each day. How does someone compete as a natural body builder? Pro Physique's 90-day transformation challenge. The gyms were still closed so I knew I would be working out from home. plus I love Daraja in this same vein, Lauren Killey and her husband do coaching and they seem to be great people. He goes on to demonstrate his usual cardio routine, which consists of five 30-minute walking sessions. Core Nutritionals. "Try to make your cardiovascular exercise, your daily routine, enjoyable," he says. Wanneer u onze sites en apps gebruikt, gebruiken we, gebruikers authenticeren, veiligheidsmaatregelen toepassen en spam en misbruik voorkomen, en, gepersonaliseerde advertenties en content weergeven op basis van interesseprofielen, de effectiviteit meten van gepersonaliseerde advertenties en content, en, onze producten en services ontwikkelen en verbeteren. Is it $500 or $5,000? 1:05:30 Pauls hunger management tips for contest preparation. His work has appeared in GQ, Teen Vogue, Man Repeller and MTV. If he then finds that he is not losing weight with this routine, he doesn't add . With years of coaching experience and a strong educational background in the field, Paul is well rounded and able to explain the why to clients when discussing the process. "As much as most people want to go straight for the goal the results that I see for people that take these diet breaks have been life-changing," he says, "because when we get to our goal weight, we haven't been dieting so hard for so long that we're basically in the crapper My competitors get down to stage weight and can actually stay there with their calories up close to what they were before they started the diet. Muscle Mass - Aerobic exercises, such as running or cycling, have no effect on BMR. So, this week, we have the Owner of the online coaching company, Pro Physique Inc., Natural Pro Builder, Show Promoter, and Host of The Redefine Healthy Radio Podcast, Paul Revelia sharing how he got into natural body building, how hes helped clients prepare and compete and even answered some questions that our Facebook group members submitted. I dropped my daily calories from 3,200 to 2,400, comprising 220 grams protein, 55 grams fat, and 280 grams carbs. Back then there was no online coaching so basically my current career would not been existed back then. Paul: Through good nutrition habits and training hard. As far as for metabolic rate, yes thats a fact that our metabolism slow down over time, however it is not slow down to a point you are gonna add body fat just because you eat the same and train the same. I was still strong in the gym, but would feel sluggish, tired and bloated all day. I also made sure I took photos along the way to monitor my progress. Cookie information is stored in your browser and performs functions such as recognising you when you return to our website and helping our team to understand which sections of the website you find most interesting and useful. We may earn commission from links on this page, but we only recommend products we back. I could not have done it without her, from her putting up with my grumpiness to encouraging me to keep going, she was great. Prior to the start date, I set myself a goal weight of 180 pounds. In a recent video on his YouTube channel, Pro Physique's Paul Revelia broke down what he believes to be the five habits of people who have been able to get lean and shredded, and just as importantly importantly, stay that way. If you've started to plateau in your walking routine, Revelia advises either increasing the time window you're walking for, increasing the speed or incline, or increasing the number of times per week you're walking. 45:30 Whats the difference between working with competitors and average people? Go to the Open Sky Fitness Facebook Groupand tell us what your favorite episodes are. Use the format below to keep it easy for others to review! Professional bodybuilder and fitness coach Paul Revelia regularly shares advice for fat . I see many older people say wait until you get married, when you have kids or my metabolism is slower now than when I was at your age. Thanks for listening/reading Episode 185 withPaul Revelia: The Building Blocks of a Muscular Physique! But I could never really cut down enough to even see my abs. Reid looks beautiful with her blonde hair and blue eyes. Devon and I also took time at the beginning of the show to answer another questions from the OSF Facebook group:Are plastic Tupperware containers bad for us? "Weight loss is more complex than 'move more, eat less,'" he says. "My favorite exercises for really developing is .css-16acfp5{-webkit-text-decoration:underline;text-decoration:underline;text-decoration-thickness:0.125rem;text-decoration-color:#d2232e;text-underline-offset:0.25rem;color:inherit;-webkit-transition:all 0.3s ease-in-out;transition:all 0.3s ease-in-out;}.css-16acfp5:hover{color:#000;text-decoration-color:border-link-body-hover;background-color:yellow;-webkit-transition:all 0.3s ease-in-out;transition:all 0.3s ease-in-out;}decline situps," he says. This website uses cookies so that we can provide you with the best user experience possible. A Physique Coach Explains How He Got Shredded Six-Pack Abs in Just 1 Month, Your Privacy Choices: Opt Out of Sale/Targeted Ads. If they can plan for it, they can do what I call banking calories, where if you knew you are going to a wedding, you can reduce your calories, Like reducing 5 grams of carbs each day, till you get 30 grams of carbs to this event. I'm not a big believer in severely restricting calories to lose weight, because it's a short term. They do matter in the rankings of the show and I read each and every one of them. While browsing YouTube, I stumbled across a Paul Revelia video where he talked about .css-16acfp5{-webkit-text-decoration:underline;text-decoration:underline;text-decoration-thickness:0.125rem;text-decoration-color:#d2232e;text-underline-offset:0.25rem;color:inherit;-webkit-transition:all 0.3s ease-in-out;transition:all 0.3s ease-in-out;}.css-16acfp5:hover{color:#000;text-decoration-color:border-link-body-hover;background-color:yellow;-webkit-transition:all 0.3s ease-in-out;transition:all 0.3s ease-in-out;}walking for fat loss, and mentioned Pro Physique's 90-day transformation challenge. An epidemic like Corona has affected many countries. Paul Revelia breaks down the specific diet and workout he used to achieve a visible six-pack in 30 days. Paul combines a blended mix of science, proven training methods, sports nutrition and his extensive practical experience to help all types of clients achieve their best results possible. What fat burners are and how they benefit body builders. Philip Ellis is a freelance writer and journalist from the United Kingdom covering pop culture, relationships and LGBTQ+ issues. Lidor: how many calories wll it take to screw up your progress for a week? Paul Revelia. If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great tohave on the show, justemail Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.comor you can also leave us a review atwww.openskyfitness.com/review, ask a question in the closedOpen Sky Fitness Facebook Groupand even textOSFreviewto 33444 to get the link. Paul: Absolutely, your recovery and your training can be better. Send him an e-mail here:info@stellarsoundsstudio.com. My goal as a coach is to teach people the skills they need to stay fit and survive for the rest of their lives without having to track their food. Paul Revelia.
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