Workouts Archives - Matt Fox

Bodyweight Training: The Complete Guide to Getting Strong

Matt — Wed, 26 Aug 2026 04:30:00 +0000

Bodyweight Training: The Complete Guide to Getting Strong

Bodyweight training is a form of resistance training that uses your own body as the primary source of resistance. When it is programmed with progressive overload, adequate recovery and consistency, bodyweight training can improve strength, muscle development, mobility, coordination and overall fitness.

And despite what the fitness industry often tells you, you don’t need a commercial gym to get started.

You need a body, a plan and a reason to keep showing up.

What Is Bodyweight Training?

Bodyweight training is exactly what it sounds like: using your own bodyweight as resistance during exercise.

Some of the most effective examples include:

Push-ups
Pull-ups
Squats
Lunges
Split squats
Dips
Planks
Mountain climbers
Handstand variations
Pistol squats
Burpees

But bodyweight training is much more than putting together a random collection of exercises.

The real value comes from understanding how to manipulate movement, resistance, volume, tempo, range of motion and difficulty to continually challenge your body.

That’s where good programming separates itself from simply doing workouts.

Does Bodyweight Training Actually Build Muscle?

Yes.

This is one of the biggest questions people ask.

If you’ve spent years being told that muscle requires heavy barbells and expensive gym equipment, it can be difficult to believe that your own body can provide enough resistance.

But your muscles respond to tension and training stimulus, not to the logo on the equipment.

A beginner might find a standard push-up extremely challenging.

As they become stronger, they can progress to:

Decline push-ups
Diamond push-ups
Deficit push-ups
Archer push-ups
Ring push-ups
Handstand push-up progressions

The exercise becomes harder as the person becomes stronger.

That’s progressive overload.

And progressive overload is one of the fundamental principles of building strength and muscle.

The American College of Sports Medicine’s 2026 resistance-training guidance specifically notes that bodyweight exercises and home-based training can produce meaningful improvements in strength, hypertrophy and physical function.

So no, bodyweight training isn’t simply “beginner training.”

It can become incredibly advanced.

The 7 Fundamental Movement Patterns

Rather than thinking about individual muscles, I prefer to think about movement patterns.

A well-designed functional training program should cover the major ways your body needs to move.

1. Squat

Examples include:

Bodyweight squats
Split squats
Bulgarian split squats
Pistol squat progressions

These develop lower-body strength while challenging balance and control.

2. Hinge

Examples include:

Single-leg hip hinges
Glute bridges
Hip thrusts

A hinge teaches you how to generate force through your hips while controlling your spine.

3. Push

Examples include:

Push-ups
Pike push-ups
Dips
Handstand push-up progressions
4. Pull

Examples include:

Pull-ups
Chin-ups
Inverted rows
Towel or band rows

A pull-up bar can dramatically expand what is possible with bodyweight training.

5. Lunge

Examples include:

Reverse lunges
Walking lunges
Lateral lunges
Bulgarian split squats

Single-leg movements are particularly valuable because they challenge strength, stability and coordination simultaneously.

6. Carry

Carries are often overlooked in bodyweight programs because they usually require an external load.

But adding a kettlebell, dumbbell or even a heavy object can transform a simple bodyweight program into a highly functional training system.

7. Brace and Rotate

Your core isn’t just a six-pack.

Your trunk transfers force between your upper and lower body and helps you control movement.

Exercises such as planks, side planks, dead bugs and controlled rotational movements can develop this foundation.

Bodyweight Training Isn’t About Doing Endless Reps

This is where many people get bodyweight training wrong.

They assume that if an exercise becomes easy, the only solution is to do more repetitions.

That’s not always the best answer.

If you can comfortably perform 40 bodyweight squats, doing 100 more isn’t necessarily the smartest way to continue progressing.

Instead, change the challenge.

You can:

Increase the range of motion
Slow the eccentric phase
Add pauses
Move to a unilateral variation
Increase leverage demands
Add external resistance
Reduce assistance
Increase the quality of each repetition

The goal isn’t simply to accumulate fatigue.

The goal is to create a training stimulus that your body has to adapt to.

How Do You Progress With Bodyweight Training?

Progression is what turns exercise into training.

Without progression, you’re simply repeating activity.

There are several ways to progress a bodyweight exercise.

Increase Repetitions

If you can perform 8 quality push-ups today, work toward 10, then 12.

Improve Technique

A technically perfect repetition is very different from a rushed repetition with poor range of motion.

Increase Range of Motion

A deeper squat or deficit push-up can significantly change the challenge.

Change the Exercise

Move from a standard exercise to a more difficult variation.

Add External Resistance

Eventually, adding a kettlebell, weight vest or other resistance can make progression easier.

This is one reason I don’t believe bodyweight training and equipment-based training need to be opposing philosophies.

Use the minimum equipment necessary to achieve the result.

Is Bodyweight Training Good for Beginners?

Absolutely.

In fact, one of its biggest advantages is scalability.

A beginner can start with:

Incline push-ups
Assisted squats
Reverse lunges
Elevated rows
Planks

Then progressively move toward more demanding variations.

The important thing is not starting with the hardest exercise.

It’s starting with the exercise that is challenging enough to create progress while still allowing you to perform it safely and with control.

Is Bodyweight Training Good for People Over 40?

It can be an excellent option.

As you get older, the goal of training shouldn’t simply be lifting the heaviest weight possible.

You want to maintain strength while also preserving:

Mobility
Balance
Coordination
Muscle mass
Cardiovascular fitness
Movement quality

That is one of the reasons I like functional training so much.

You’re not just training a muscle.

You’re training your ability to move.

And maintaining the ability to move well is one of the most valuable things you can do for long-term independence.

The WHO recommends that adults perform muscle-strengthening activities involving the major muscle groups on at least two days each week, alongside regular aerobic physical activity.

Bodyweight training can be one practical way to achieve that resistance-training component.

How Often Should You Do Bodyweight Training?

There isn’t one perfect number.

Your ideal frequency depends on your training age, goals, recovery, schedule and the intensity of your sessions.

For many people, three to four structured sessions per week is an excellent starting point.

You can then combine strength-focused sessions with walking, running, cycling, sport or other forms of cardiovascular activity.

The bigger principle is consistency.

The latest ACSM resistance-training guidance reinforces this idea: the biggest jump in results often comes from moving from no resistance training to doing some resistance training consistently.

That’s something I’ve believed for years.

The best program isn’t the one that looks most impressive on paper.

It’s the one you can actually follow.

Bodyweight Training vs Gym Training

This shouldn’t be an either/or argument.

Both can work.

A commercial gym gives you access to more equipment and makes it easier to load certain movements progressively.

Bodyweight training gives you freedom.

You can train:

At home
In a hotel
Outdoors
While traveling
With very little equipment

For busy people, that convenience can be incredibly powerful. That’s exactly why I built Bodyweight Built around minimal equipment rather than expensive gym machines.

If removing the commute to the gym means you can train consistently three times a week instead of occasionally making it to the gym, bodyweight training may actually produce better results for you.

That’s why I believe simplicity is a performance advantage.

The Biggest Mistakes People Make With Bodyweight Training
Doing Random Workouts

A different workout every day might feel productive, but it can make progression difficult to measure.

Never Progressing

If the exercises, repetitions and difficulty never change, your body has less reason to adapt.

Chasing Soreness

Being sore isn’t the same as making progress.

Ignoring Recovery

Training is the stimulus.

Recovery is where adaptation happens.

Making Training Too Complicated

You don’t need 27 exercises in a session.

Master the fundamentals first.

What Equipment Do You Actually Need?

Technically, you need nothing.

That’s the beauty of bodyweight training.

But if you want to expand your options, I’d recommend starting with:

1. A pull-up bar

This opens up a huge range of pulling and upper-body exercises.

2. A kettlebell

One kettlebell adds resistance for squats, hinges, presses, rows, carries and conditioning.

3. Resistance bands

Bands are inexpensive, portable and useful for both strength work and mobility.

That’s enough for an incredibly versatile home training setup.

You don’t need a room full of machines.

Frequently Asked Questions
Can bodyweight training build muscle?

Yes. Bodyweight exercises can build muscle when they provide a sufficient training stimulus and are progressed over time. Nutrition, sleep and recovery also play important roles.

Is bodyweight training enough to get fit?

For many people, yes. A well-designed program can develop strength, muscular endurance, mobility and conditioning. It can also be combined with walking, running, cycling or sport to develop broader fitness.

Can you get strong with bodyweight exercises?

Absolutely. Advanced bodyweight movements such as pull-ups, single-leg squats and handstand push-up progressions can require substantial levels of relative strength.

How many bodyweight exercises should I do per workout?

There is no magic number. A focused session using several well-chosen movement patterns is generally more useful than trying to cram as many exercises as possible into one workout.

Is bodyweight training good for women?

Yes. Bodyweight training is suitable for both men and women. The appropriate exercises, resistance and progression should simply be matched to the individual’s current ability and goals.

Can you do bodyweight training every day?

You can move every day, but that doesn’t mean every day should be a hard strength session. Recovery should be considered when planning training frequency and intensity.

Key Takeaways
Bodyweight training is legitimate resistance training.
You can build strength and muscle without a commercial gym.
Progressive overload is the key to continued improvement.
Training movement patterns creates a more functional approach to fitness.
Bodyweight training can be scaled from complete beginner to highly advanced.
A pull-up bar and kettlebell can dramatically expand your options.
Consistency matters more than complexity.
Your training should support your life rather than take it over.
My Approach to Bodyweight Training

I’ve spent more than two decades training and coaching, and one of the biggest lessons I’ve learned is that fitness doesn’t need to be complicated to be effective.

In fact, I think we’ve made it far too complicated.

The goal isn’t to collect exercises.

The goal is to build a body that is strong, capable, mobile and resilient.

That’s why my approach focuses on fundamental movements, progressive training and programs that fit around real life.

If you want to understand more about how I approach training and coaching, you can learn more about my coaching philosophy on my Meet Matt page.

And if you want structured workouts that take this philosophy and turn it into a program you can actually follow, cheque out Bodyweight Built.

Because ultimately, the best training system isn’t the one with the most exercises.

It’s the one that helps you become stronger-and keeps you training consistently enough for those results to compound.

Final Thought

You don’t need to train like an athlete to become more athletic.

You don’t need a commercial gym to become strong.

And you certainly don’t need to make fitness complicated to make it effective.

Start with your body.

Master the fundamentals.

Progress intelligently.

Then build from there.

That’s bodyweight training done properly.

The post Bodyweight Training: The Complete Guide to Getting Strong appeared first on Matt Fox.

7 MIN HOME ABS WORKOUT | NO EQUIPMENT

Matt — Sun, 05 Jan 2020 21:57:31 +0000

When you eliminate all excuses there is nothing left but to do it. So, this home ab workout is for everyone. No equipment needed. 7 mins of effort.

This home ab workout focuses on lower abs and can be done absolutely anywhere, I did it in my bedroom 🙂 I want to inspire people to workout wherever they are using minimal, if any equipment to get into the best shape of their lives, I’m talking to YOU. See I used to think you needed to go to the gym, get on machines, lift weights and all that to get into shape. You don’t. Your body gives you everything you need. Working within your own body in the way it’s intended to be worked, provides more than enough resistance to burn fat and build muscle.

So this year, 2020. I am wanting to provide and produce more content on my YOUTUBE CHANNEL, each week, that will give everyone the chance to workout with me, wherever you are and help you achieve the fitness and body you always wanted.

The 7 mins home abs workout below was posted on my YOUTUBE CHANNEL last Thursday, and every Thursday going forward I’ll be doing different videos that will get you maximum results without providing the excuses not to do them!

The workout below is in real-time, follow along with me for the entire 7 minutes and we will do this workout together. Let me know in the comments how you found it! Go get it!

Make 2020 your best year yet.

Matt

The post 7 MIN HOME ABS WORKOUT | NO EQUIPMENT appeared first on Matt Fox.

BUILD A STRONG BACK WITHOUT LIFTING WEIGHTS

Matt — Mon, 18 Nov 2019 22:30:43 +0000

HOW TO BUILD A STRONG BACK WITHOUT LIFTING A WEIGHT!

When it comes to building muscle, you don’t need to lift weights! You can build some serious strength and lean muscle without stepping foot in a gym. For over 3 years I haven’t stepped foot in a gym and my back is stronger than ever! Not only stronger visibly, but more importunately, from within. The lower back is one of the most prone to injuries places of the body and I have had my share of serious injuries and flare-ups in that region. Not since quitting the gym has my back and specifically lower back ever felt better, stronger, more flexible and as a result, I haven’t had a flare-up for the past 3 years!

So how can you strengthen your back without lifting weights? Here are a few key exercises to do.

Pull ups .Let’s start with the hardest move. Keep in mind you can always use a resistance band to assist in your pull-ups. Obviously, you need a bar of some sort, whether this is at home above the doorway or even the local playground using the monkey bars, anything sturdy enough to hang from, you have yourself a pull-up bar! Play around with hand position, don’t get too comfortable using the same width for hand placement. Your hand placement plays a major roll in putting more load on certain areas of the back. Challenge yourself and go wide, really wide and even super close to the point your hands touch each other!

Australian Pull ups (Inverted pull-ups) This one is a great alternative to build-up to the high bar for the full dead hang pull up but also a great exercise to hit different areas of your back. Unlike regular pull-ups where you are hanging directly under the bar, Inverted pull-ups or “Australian pull-ups” as they are also commonly referred to have you underneath a lower bar (think stomach height) with your body on an angle and heels on the ground. Again, hand placement is key, play around with that and feel the different areas of your back working!

Now that we have covered two of the best moves for middle to upper back, let’s focus on the lower back, which is key to almost every movement you make with any part of your body… Don’t believe me, try slipping a disc in your lower back, then you’ll know how debilitating it is on your entire body and movement!

Back extensions – A great exercise to target the lower back and glutes which are often overlooked in back health. For this one, you don’t even need a bar. This is a zero-equipment exercise that should be done in a slow and controlled movement. At the top of the movement with your chest and thighs off the ground (that’s the aim) squeeze and pause for a split second.

Cranes (Bodyweight deadlift)This exercise does require some balance but brings the hips, hamstrings, and glutes into play, all while working the lower back. Another exercise not to be rushed through, slow and controlled is the way!

If you would like to have a structured workout plan, know exactly what to do to achieve your body and fitness goals then check out my online coaching options available at BODYWEIGHT BUILT and find me on Instagram @mattycfox.

THIS WAS WRITTEN BY MATT FOX AND ORIGINALLY PUBLISHED ON “MAN OF MANY” 18/10/19

The post BUILD A STRONG BACK WITHOUT LIFTING WEIGHTS appeared first on Matt Fox.

NO GYM? NO PROBLEM!

Matt — Tue, 01 Oct 2019 04:29:24 +0000

5 BENEFITS OF BODYWEIGHT BUILT TRAINING

WHY YOU DON’T NEED A GYM TO GET YOUR IDEAL BODY

Like most people, but especially young men I was under the belief that I need to hit the gym hard, lift weights and be in there for at least an hour at a time. Its pushed on us from a young age that fitness=gym time and big muscles = weight lifting. After living with this belief all my life, and finally getting sick of being unable to break a plateau in my appearance, I quit the gym and quit weight lifting.

I already had a strong knowledge base of workouts and exercises to do without weights, but I spent a bit of time studying and learning more so I never got bored and off I went. Fast forward to know, and I haven’t done a regular “gym” session in a tad over 3 years.

FREEDOM

The freedom to workout anywhere, on my terms, whenever, wherever I pleased. It was life-changing! No longer did I have to fight rush hour traffic after work to get to the gym, or rush hour at the gym for that matter. I worked out on my lunch break at a local oval, or when I got home from work in the backyard, or even down at the beach- there were no restrictions! As I traveled a bit too, this took the pressure off from always finding a gym, I sued to feel stressed whenever I travelled about finding a local gym- not anymore!

2. Results

It wasn’t just the enjoyment of training outside in the fresh air, under the sun that kept me going. But 4 months after going solely bodyweight training, my body had completely changed. More muscle, a leaner physique and I just felt generally stronger! Unlike traditional weight lifting bodyweight training often involves lots of compound movements or movements that require multiple muscles to work together at the same time. Which unless you’re a bodybuilder competing and need even bicep fiber to be bulging, this is perfect and it will get you to result’s- fast!

3. Functionality

Bodyweight training is functional, it relates to everyday life movements. Rather than be locked in position in a one size fits all machine, you work with your body, in movements your body is meant to travel in.

4. INJURY PREVENTION

For over 10 years I suffered flare-ups from a lower back injury I got in my late teens. Since stopping the gym and focusing on bodyweight training, I have not had a single flare-up in 3 years. I believe this is due to bodyweight training really helping to improve mobility, flexibility and also core strength. So many bodyweight moves require core activation, even when the core isn’t the focus. Pull-ups for example, while mainly targeting your back, biceps, and shoulders, will if done correctly and with strict form- bring your core into play big time (non-kipping/swinging pull-ups)

5. PROGRESSIONS

You can most definitely build muscle with bodyweight training. As I have discovered, there is always a progression once an exercise becomes to “easy”. Rather than keep loading up the weights (more often than not with poor technique) something as simple as hand placement can prove to add another level of effort. See regular push-ups, progressing to “archer” push-ups for example.

If you would like to know how to transform your health and fitness without needing a gym, check out my online coaching packages at BODYWEIGHT BUILT . Where you will learn the benefits of bodyweight training and see the changes that come with it!

This article was originally written by me, MATT FOX for Men’s Health Australia Online

The post NO GYM? NO PROBLEM! appeared first on Matt Fox.

Should You Do Full Body Workouts?

Matt — Fri, 05 Jul 2019 22:49:09 +0000

To full body or to isolate and split, that is the question!

For all my years of training and in the fitness industry at a high level (17 years) I’ve played a professional sport, worked with some of the best fitness coaches in the world and spent more hours studying than I can remember.

I’ve used myself as a guinea pig with every style of diet and types of training. So when I get asked the best way to train, I have an opinion of-course. Now for the vast vast majority of us who aren’t trying to be a professional body builder and have every element of their muscle fibres critiqued, the answer is quite simple- Full body workouts!

Why train full body instead of splitting and isolating muscle groups. Well for one, most people don’t have hours a day, every day to spend working out and if you want to isolate and split muscle groups, that’s what you’ll need to see some improvement. Think about it, if you focus on biceps for your session, and you don’t train them again until 4 or 5 days later once they roll around again in your “training program” its quite a low frequency.

But if you incorporate bicep workout in 3 or 4 of your sessions per week while training other parts, these muscles are getting worked more often and will be provided with a greater stimulus, thus, greater growth.

Not only will each muscle group get worked more frequently but because you are training multiple muscle groups in the same session your body and you are working harder= more calories burned.

So not only are you providing more of a chance for muscle growth but you are burning more energy and if fat loss if a goal, then this is a major plus. Now, what if you don’t want to lose fat and you want to gain more muscle? That’s fine. Full body workouts are still the way unless of course you are a pro bodybuilder and have hours each day to split your sessions and still get the volume in! Then it just comes down to replacing those burned calories with good quality fuel to help you gain!

I’ve tried both methods, and by far the most beneficial is a workout which involves multiple muscle groups rather than isolating. That’s not to say I don’t put an extra focus on a muscle group sometimes during a session, but it just won’t be the only thing I focus on. An example of this, using biceps again- would be training chin-ups, which is also hitting the back, core, and shoulders, mixing up the grip on these so biceps become a focus, but in between these sets- I might do sprints, push-ups or squats too.

So, my advice to everyone who doesn’t want to be a body builder for a living? Focus on multiple muscle group workouts, workouts where cardio and strength are combined.

I post a lot of these workouts on my INSTAGRAM and YOUTUBE so you can check it out and give them a try at home!

Go crush it!

Matt

The post Should You Do Full Body Workouts? appeared first on Matt Fox.

WORLD’S HARDEST WORKOUT

Matt — Wed, 03 Apr 2019 04:03:44 +0000

I don’t use this phase lightly. The World’s HARDEST workout is definitely hard! I have done so many types of workouts in my life. I could confidently say I have tried almost every modern sport there is, with corresponding workouts to suit. I’m not just talking fitness, I’m talking anything from American Football, Australian Football, baseball, golf, tennis, cricket, swimming, athletics, long distance running, triathlons…. you name it, fair chance I’ve done it.

So when I say I have done the World’s hardest workout, I feel like it has to be up there. Of course I’m open to more suggestions and challenges but in terms of something done under 1 hour, well, I guess you’ll have to try it yourself and find out.

THE MENTAL BATTLE

The reason why this workout is so tough is not only the physical component but the mental fight you have with yourself. There are no designated rest breaks- get to the finish in the best time possible. You decide your rest breaks (if you need them) and this becomes a battle in itself. The guilt of resting, not resting too long, not resting long enough.

THE PHYSICAL BATTLE

Now the physcial side of things. I used the exercises I did fo this workout because it covers everything. Its a complete full body, strength, power, agility, speed and cardio based workout. Using my calisthenics expertise with the mix of my new found love for mixing in kettlebells this workout is NEXT LEVEL!

This workout format is not new, I’m not trying to claim that. But the exercises I added to it put my spin on things.

It goes like the song- 12 days of Christmas. if you don’t know the words and how it plays out- google that. Basically, we have 12 exercises, the number (day)next to each exercises represents the reps for that given exercise.

In my Bodyweight Built version of this workout my exercises are;

1- RUN

2- MUSCLE UPS

3-ROWS EACH SIDE

4- CLEAN+ PRESS EACH SIDE

5- REVERSE BURPEES

6- BALL SLAMS

7- BURPEES

8- THRUSTERS

9-PUSH UPS

10-CHIN UPS

11- KICK SITS EACH SIDE

12- SHOULDER TAPS EACH SIDE

You can watch the video here:

THE WORLD’S HARDEST WORKOUThttps://www.youtube.com/watch?v=u1MZ44-C-RU

So, I want you to watch the video on my YouTube channel and let me know your time! It was hard, HOT and HUMID when i did this, you’ll see my time in the video. Yes, it also depends on how far you make the run component of things too. Have fun with it and let me know your time in the comment section of this video!

Matt

The post WORLD’S HARDEST WORKOUT appeared first on Matt Fox.

A NEW CHAPTER. NOOSA

Matt — Tue, 05 Mar 2019 05:30:23 +0000

A new chapter in my life as well as our lives as a family has begun. We moved to NOOSA!

In early January, we packed up our things and moved north to tropical Noosa. 1.5 hours drive north of Brisbane in the Australian state of Queensland. We had really only just moved into our new home in Melbourne before deciding to make the move, a change in lifestyle, better weather and the opportunity to expand my fitness business to a face to face option as well as online arose.

Fast forward a month or so and here we are. Writing this to you from a humid, sometimes rainy Noosa. I know its been a while since I last made a post and It won’t happen again 😉 Turns out moving to a new state, and setting up a business is more time consuming than I thought- but here I am, back on track.

We already love Noosa, the people are awesome and the lifestyle is as we had hoped. The weather has being up and down, but it all comes with this time of the year. Everyone up here has been telling us how winter is their favourite time of the year- obviously something no Melbournian would EVER SAY. The summer months are known for more rain, hotter weather and crazy humidity, turns out we only just dodged a cyclone recently too, kinda happy about that! While it has rained a few bit in recent weeks, I don’t think the temperature has dropped below 27c once during the day, making the rain somewhat a non issue. On top of the fact the ocean temperature is hovering in the low 20’s it really hasn’t bothered us!

With that being said, we obviously spend a lot of time outdoors and I get to cruise around in my ideal outfit. Shorts… yep, thats about it, I think I’ve worn shoes only a handful of times since moving here and I LOVE IT!

The business is going well and slowly growing. Daily training sessions on the beach make for the best office I could ask for. There is something about working out, by the ocean as the sun comes up which is special and good for the soul! It’s allowed me to make friends quickly and really enjoy spending time and working with all the awesome people who come to my sessions, I’m super grateful for that!

Noosa and surrounding areas has so much beauty to be explored, from the beaches to the hinterland and everything in between. Amazing walks through the national park along rugged ocean begin at the end of our street. Harley is loving the environment and with the climate, gets to be at the beach and generally outdoors a-lot more. It is the perfect place for kids to grow up.

When it comes to my own training and personal fitness, being in Noosa is right up my alley. I love being outdoors and training by the beach and local parks, I love the hot humid weather we have had so far, while sometimes I have found a midday workout slightly too challenging, its all good fun! I feel like my fitness has gone up another level since being here, even if it’s only being a short time. Partly due to loving my training environment and having so many options to choose from, it’s hard to beat stair sprints through a forest or workouts under palm trees by the beach!

Check out what I’ve been up to and pretty much what an avaerage day looks like for us since moving to Noosa in this recent video I put on my YouTube Channel

Check out the video and let me know if you enjoy it. i am going to start putting up more vlog styles of video to really show off our beautiful new home that is Noosa.

Until next time 😉

( I won’t leave it a few months till my next post)

Matt

The post A NEW CHAPTER. NOOSA appeared first on Matt Fox.

A week in my life

Matt — Wed, 12 Dec 2018 22:11:30 +0000

A week in my life at a fitness retreat. I’ve just wrapped up one of the best weeks ever. A week of fitness, fun, new friends, yoga, wakeboarding, surfing and partying! Another week with the worlds Number 1 fitness retreat company, Active Escapes was held in Noosa, Australia. I was the trainer for the 21 guests who came from all over the world to workout on the beautiful sunshine coast beaches and enjoy the fun times that Active Escapes offers.

This week is the perfect mix of training, fun and relaxation. Twice daily training sessions, sunset yoga, surf lessons and wakeboarding. All meals are cooked for us and we come home after a session it’s all ready to go. The weather in Noosa was amazing, sun every day, warm waters and perfect sunsets. This is the third time I have been with Active Escapes and each trip gets better, the people are the best part about it- a big group of like-minded people who want to train hard and have fun. Its a big family for the week and that’s what makes it so unique.

SOLO TRAVELER?

I often get asked by people interested in doing an Active Escape about coming alone, doing the whole solo traveller thing. Most people do, do this alone. I think its great, I spent years travelling alone (not out of choice always) and you learn so much, it forces you to come out of your shell, to meet new people and experience new things that you may otherwise not do when surrounded by people who already know. It’s kinda crazy how a person can change when they aren’t afraid of being judged by someone who “knows” them. So if this has ever held you back, quit it, go and do it by yourself, what’s the worst can happen?

From my point of view, as the trainer for the week, it’s really rewarding to meet so many people from so many different walks of life. To hear stories and learn from them and hopefully return the favour to them- giving them a week of fitness fun which they enjoy and can take back home with them

The group spent each morning training on the beach and finishing with a swim. Afternoon sessions were done on a tennis court in our resort or in a park, the week puts a big emphasis on being outdoors and trying new things. We don’t even look at a gym, something I really enjoy. It gives the workouts more versatility and more team interaction, the workouts are all functional and can suit any fitness level so you don’t have to worry about what standard you are at, you’ll always get something out of it and be able to push yourself.

There really is something for everyone and that’s why I love the concept that Active Escapes have, what they provide to guests and trainers, both amazing expereinces and lifelong memories.

Check out Active Escapes by CLICKING HERE.

The post A week in my life appeared first on Matt Fox.

Fat loss, Whats the best way?

Matt — Thu, 13 Sep 2018 07:53:28 +0000

When it comes to fitness, health and exercise one of the most sought-after goals and search words online too is “fat loss”. How to lose fat! With all the crazy fad diets out there, unhealthy ways of eating or more to the point- not eating, it is a very messed up and confusing topic. I wanted to narrow down and get even more specific with one of the big MYTHS surrounding the best way to lose fat is….. FASTED CARDIO!

Fasted cardio is exactly as it seems, getting up and doing a cardio workout without eating prior to in the hope of burning more fat because you haven’t eaten for a period of time prior (usually overnight)so it will burn more fat. While this isn’t entirely false, that’s not to say that eating before cardio will make you burn any less!

I recently made a post on my Instagram account discussing this, which generated a lot of interest (not for the first time)

Above is the post I’m talking about… Spot the difference? If you can’t, that’s because there is none! I’m doing this to highlight my point. See many people are under the impression that they MUST do fasted cardio to lose fat, once that’s done, then they are free to go on about there day and the magic of fasted cardio will have them with a six-pack in no time, that’s not exactly the case! See, while any exercises will burn calories, regardless of if you’ve eaten or not, fat loss will also come down to your total daily/weekly/monthly intake of calories.

If you do a fasted cardio session and then eat in a calorie surplus over that period of time, there is a good chance you won’t lose body fat! When I say “eat in a surplus” I am referring to consuming more calories in a day/week/month than you burn in a day/week/month. To lose fat you need to be consuming fewer calories than what you use, it’s simple maths! Calories in VS calories out will ultimately have a greater impact on your fat loss journey rather than whether you happened to eat breakfast before your morning walk or not!

Another aspect of Fasted VS Fueled is that some people work better and can perform better if they have something in their stomach prior to a workout and hence, can push harder and go for longer which will ultimately burn more calories and then, granted they are in a deficit- LOSE FAT!

Don’t get me wrong, I’m not hating on fasted cardio or fasted workouts, I do them too, BUT, I don’t do them for fat loss purposes, I do them sometimes for convenience or for preference. If I’m training at 530am, I don’t necessarily want to get up a fair bit earlier to make breakfast, eat it, then wait for it to digest so I don’t feel sick. Or if I am doing quite a hard, intense session- sometimes I prefer to be fasted because I don’t want to feel heavy and bloated…. not for any other reason, and you shouldn’t too! If you wanted to eat before your sessions then eat! As long as you monitor your calorie intake and know you are in a deficit you will lose fat, no doubt about it!

I hope you can take away a clearer perspective on what it takes to lose fat! If you enjoy your food before training and you will perform better, eat! If you perform better fasted and can remain in a deficit for a period of time- Awesome, both methods will achieve fat loss!

If you would like my guidance, 1 on 1 coaching which covers personal workouts, calorie guides and meal plans all customised to your goals and lifestyle, visit my coaching website- https://www.bodyweightbuilt.com which you can transform your body without needing a gym or equipment!

Matt

The post Fat loss, Whats the best way? appeared first on Matt Fox.

Maldives fitness vacation

Matt — Sat, 11 Aug 2018 14:18:10 +0000

Visiting the Maldives has always been on my bucket list of destinations. I am very grateful to say I can now tick that off as I recently returned from paradise where I stayed on 135ft SUPER YACHT, as head fitness trainer for Active Escapes- taking a group of 20 guests through a week of fitness (twice daily sessions), yoga, snorkelling, surfing, diving and the most fun imaginable living on a luxury yacht cruising the water of the MALDIVES!

This was most definitely a dream job come true. Not only for the location and experience but for the people who come on these Active Escapes- like-minded, health conscious, fun loving individuals from all over the world! The week of training was centered around Bodyweight training- zero equipment workouts using the Bodyweight Built training methods. Workouts were done on beaches of different islands and even the top deck of our floating mansion, followed by sunset yoga.

Keeping fit and healthy on a holiday isn’t hard with Active Escapes, every activity is planned out for you, if you want to join, it’s there- if you would rather relax and give that particular session or activity a miss… no problem! Don’t get me wrong, it’s an active vacation, but there is also plenty of fun, drinks were flowing every night and everyone was socializing, after a day or two, it felt like you had known the person next to you for years not just a handful of hours!

That’s what makes Active Escapes the number 1 in fitness retreats! It’s not an army camp where you’re locked into doing things you don’t want, the 5 star services are there for you, all included, but you don’t have to attend if you don’t want- although I’ve never seen this happen as everything planned is not worth missing, but its the social aspect that stands out for most guests, having a few beers (or more than a few) each evening is encouraged rather than frowned upon like some retreats, after all its the people you meet and become friends with that make the week what it is!

If you have ever considered going on a vacation, to some of the most exotic places on the planet, without any stress, this is for you. The next retreat I am taking will be in Noosa, Australia- November 28th, 2018, join me there and see what it’s all about, you won’t be disappointed.

If you need some more proof of just how epic the week was and what to expect, then check out my YouTube video below;

If you want to know more about my upcoming retreat in Noosa, contact me at ” matt@mattcfox.com”

The post Maldives fitness vacation appeared first on Matt Fox.