Melissa Kavas Fitness

10KG WEIGHT LOSS 🔥

Results: (4months apart)
Body weight 80kg > 70kg
10cm off waist!! 😱😍

I’m so proud of this chicka!! Started off with zero training and tracking experience 🙅‍♀️ She was so hesitant to start and to trust me ( a stranger) with her goals since she felt like she tried everything else before. I kept repeating and reminding her
1. Trust your trainer
2. If you follow my directions, you will get where you want to be but you have to put the effort in the times you don’t see me.

She did exactly that and now she is 10kgs lighter, confidently tracking and prepping meals and deadlifting!!

Congrats on this huge achievement 👏🏼 can’t wait to keep pushing it further 🔥

Break the cycle and make 2024 the year you ✨ invest in yourself ✨ don’t settle for being
- uncomfortable in your body
- Uncomfortable in tight clothing
- Scared of gym
- Negative mindsets
- Self doubt
It starts by changing your habits 🔥

Taking on new face to face clients now for 2024 🫡 Start date 08.01.23
For any coaching enquires DM me 📥

Jessica 😍

This wasn’t only a physical transformation but a mental. Jess and I have been working together for the last 7 months and her growth just inspires me. Her goal was to cut body fat so she could feel her best at her wedding next year 🥹 not only did she transform her physique but she is stronger, confident in the gym alone and healthier.
She could probably out lift me now and I can’t even be mad 😂 Jess is a type of individual where you tell her to do 8reps and she will do 10 👏🏼

The last 9 weeks I put Jess through a cut where she dropped from
70.25kg - 64kg 🔥

For Online or Face to face Coaching
email: [email protected]

Matt’s 6 Week Transformation 🔥🔥

Matt came to me with no training or tracking experience and finally decided to fully commit to his training program and meal plan!
We are currently working on building more muscle mass and strength 💪🏽
Can’t wait to share more of Matt’s journey

“I don’t have time to train” really means “ITS NOT MY PRIORITY”

How long do you expect yourself to complain about the same problem for?
To stay consistent at the gym, these six to do’s are a must ✅
1. MAKE IT A PRIORITY (If you have love for yourself you will just get it done, it’s gonna benefit you in the long run)
2. Have a training program to follow. NO PLAN, NO GAIN
3. Set ACHIEVABLE GOALS
4. Identify road blocks. PLAN AHEAD
5. Accountability. PT, friend, co worker, family member.
6. HAVE FUN

The only thing you will regret is the workout you didn’t do 💯 Today is the day to create good habits 😁 not excuses ❌

For any individualised training programs, click the link in my bio 🔥

Calorie deficit vs Weekends

If you are in a caloric deficit you would know that in order to achieve a weight/fat loss goal we need to maintain in a caloric deficit. But what if you have plans on the weekend to go out for some drinks & dinner with mates, now you are stressing because how are you gonna stay in a deficit whilst you are out? One answer

BANK YOUR CALORIES

Banking your calories is a useful, flexible and a reliable way for you to indulge and to not feeling guilty on your weekends out without jeopardising your progress and going over your weekly caloric deficit.

First graph - if you are in a deficit of 1700cals per day you can see your weekly total adds up to 11,900 cals over the 7 days.

Second graph: example of ‘banking your calories” - Calories are reduced by 200cals each day Monday-Friday. Which means you are “banking’ 1000cals throughout the weekday to spend over the weekend. You can used these ‘banked calories’ and enjoy the extra 1000 on 1 of the days or split it up in 2 (Saturday, Sunday) and enjoy an extra 500cals each day (as seen on the graph).

This allows you to still be within your 11,900 calorie energy deficit.

Remember, if you cut too much through the week you most likely will be hungry and won’t be able to adhere to this technique.

Save this post and comment 🔥

Spider Man dropping some facts 👇🏽

Here are a couple reasons why your glutes aren’t growing…

🕷 Always eating in a caloric deficit
- food is fuel… so eat it! And make sure you are eating enough of it. You want to be eating in a SURPLUS.
- 80% whole foods & 20% soul, because the quality of our food matters but so does living a balanced lifestyle.
- Eating enough protein is key

🕷 Not following a program
- Form > weight
- Quality > Quantity of exercises
- Consistency > Intensity
- You need structure and to be repeating the same exercises each week & progressively overloading your muscles for a long period of time

🕷 Not taking recovery seriously or getting enough sleep
- stretch your muscles after you train
- Sleep 8-9hrs at least each night
- Don’t train the same muscle groups days in a row
- Over training! X3 lower body days in a week is enough
- Drink plenty of water

15MIN STAIR MASTER CARDIO WORKOUT 💦

Intensity & Time:
ROUND 1 - work up the ladder
4 - 2mins
6 - 2mins
8 - 30 secs
10 - 60 secs

SUPERSET 1
5 - 30secs
20 (max, as fast as you can go) - 30secs

ROUND 2 - work down the ladder
10 - 60secs
8 - 30secs
6 - 2 mins
4 - 2 mins

SUPERSET 2
5 - 30 secs
20 (MAX) - 30 secs

COOL DOWN
3 - 60secs

If your like me and find it boring staying on the same level try this 🔥 No breaks in between & 1 round! Good luck & have fun will definitely have you dripping sweat and out of breath 🥵

15MIN STAIR MASTER CARDIO WORKOUT 💦

Intensity & Time:
ROUND 1 - work up the ladder
4 - 2mins
6 - 2mins
8 - 30 secs
10 - 60 secs

SUPERSET 1
5 - 30secs
20 (max, as fast as you can go) - 30secs

ROUND 2 - work down the ladder
10 - 60secs
8 - 30secs
6 - 2 mins
4 - 2 mins

SUPERSET 2
5 - 30 secs
20 (MAX) - 30 secs

COOL DOWN
3 - 60secs

If your like me and find it boring staying on the same level then try this 🔥 No breaks in between & 1 round! Good luck & have fun will definitely have you dripping sweat and out of breath 🥵