Marcus Duharty - Online Training & Nutrition Coaching

Best exercises to get rid of the DadBod/ManBoobs...

You know 1 thing I still cant understand the point of

When I was in school we sat through 3 years learning German

A language that basically no one else apart from Germany speaks

& half of our class couldn't speak English properly let alone another language

In my opinion it was completely fc***ng pointless

& in my opinion so is the question of the best exercises for DadBods/ManBoobs

Yes I've started the post with this

But only to highlight how WRONG that is

You may think as a personal trainer I've gone mad

But I'll explain this to you really quickly

There are 168 hours in a week

If you train specifically to destroy your Dadbod you're probably going to train for 3-4 hours of that time

Which is pretty good going (well done, seriously well done for getting up and doing something)

Unfortunately those 4 hours make up about 2.5% of your week

Now common sense will tell you that alone is hardly going to make any difference

There's still 164 hours in the week

& if that doesn't change

The exercise is a complete waste of time

So if destroying the Dadbod is a goal of yours over the next few months

Think less about what exercises to do in the 4 hours

& instead what you need to change in the other 164 hours

As this my man is where by far the biggest impact will come from

Make sense?

Questions?

MD

Big finish to 2019 or easing off?

New year is always a great time to lose some weight right?

OR NOT

The reality is it's actually the worst time of year to get started

& it makes no sense whatsoever to wait for then

Here's the top 3 reasons why

1. You're fat..ter than before

December parties

Christmas food

New year drinks

All of this equals 2-6kgs extra weight

Why wait to get worse before you get better?

2. It'll take longer to lose the fat

Think about it

You wait 2 more months to start

Then you're 4kg heavier which adds an extra month to your journey

So instead of reaching your goal in May

You reach it 3 months later

So it's July-August before you reach your goal and are happy

Which is 9-10 months away

Why wait 9-10 months to be happy when you could do it sooner?

3. It'll cost more money

Firstly whatever you do you'll have to do it for longer

Which will mean more money

Secondly I doubt very much anything worth doing today will be cheaper in 2-3 months

The likeliness is the investment will be more

Why pay more for a longer time when you could save money doing it now?

So there's 3 reasons

I could have easily added a few more to the list

* More time for your partner to get fed up and go somewhere else

* Busier gyms

* Less money after Xmas so you don't do it at all

* More time of the boys taking the p**s out your man b***s or your kids calling you a 'FatDad'

* Extra weight after Xmas means you find it way harder and give up earlier

Blah blah blah

You get the idea

Waiting until new year to start makes literally no sense

If you’re on for a big finish to this year then let me know 👊🏽

MD

Are you exhausted all the time?

I know I was

A year ago I was sleeping just 30-35 hours a week

I was fu***ng exhausted

4-5 hours a night of sleep

Yet I was trying to deliver world class personal training to 35+ 1-1 clients

& deliver world class personal training to 30+ online clients

Needless to say I was shattered

Miserable

Unmotivated

& shadow of the person I should have been

My favourite quote is...

"I spent a lot of money on booze, birds and fast cars. The rest I just squandered."
George Best

But alongside that is this one...

"Rest is NOT a reward for hardwork IT IS A PREREQUISITE to exceptional performance"
Paul Mort

What a quote

It just about pips another George Best classic about choosing between sleeping with Miss World & scoring at Anfield

Since hearing that quote about rest my perspective has completely changed

& I realised it's where the busy driven men I coach go wrong

They have the right intentions

Want to transform

Shift the dadbod

& be the best physical versions of themselves for their kids & wife

But are simply exhausted all the time

Which means the motivation to train

& the ability to eat well is non existent

My man

If this sounds like you

You need to do 1 thing

Get some god damn rest

After all you CAN NOT perform exceptionally without it

MD 👊🏽

What 1 thing do you wish you were better at with your food & training??

Just over 2 years ago the cardiologist told me “Marcus with your condition I advise you do no exercise at all”

Today I ran a marathon

& it was pretty fun

I was genuinely scared to run the distance so started off SLOW...

So slow they’d closed part of the course when I got there meaning I had to do 6 x 1.1km loops outside the MCG stadium before finishing

By this point I’d sped up and I was the first runner to get there & they hadn’t even finished setting up the loop 😅

I felt a bit like Kipchoge running on my own with the whole course set up for me 😂

5:04 was my finish time which is what I expected

More importantly I committed to what I said I’d do and even though I didn’t want to I completed 85 runs this year building up to it

I still remember when I hated running so much even though I was getting paid to play football I still caught a taxi back to the training ground when we were out on a team run 😬

Thankfully my mindset is much stronger now which is why I wanted to do this thing in the first place

Still work to do though as ultimately it was fear that held me back and made me start slow (& Alex Allegrini telling me the race didn’t start until 30kms)

Thanks Alex for the push to do it and the support

Well done to all the other Vision PT Drummoyne Members Group runners today

No doubt I’d still be in my comfort zone if it wasn’t for starting coaching here

4500 calories burned so now it’s time to eat and drink that all back

I didn’t see 1 person on the course with bigger biceps than me 💪🏽 Drew Badenoch which is another very important win 😏

& thanks to everyone who donated to my Beyond Blue charity page... Much appreciated

Thanks,
MD 👊🏽

Nearly there ! 85 runs this year pretty much all working towards this Sunday

Melbourne Marathon with the crew is the destination & marathon completed and $1000 raised for is the goal

Secondary goal is to be the most jacked man at the marathon start line... I’ll probably miss that one but feeling good nonetheless 👊🏽🏃🏾‍♂️

Interesting results to this question over on Instagram...

So which one for you? More ENERGY or more TIME?

Let me know below 👊🏽

“Marcus let’s climb to the top of the rugby posts...”

“Ok 😬🤯”

‘Train the Trainer’ was a good fun on the weekend with another $2000 raised for charity by the team 💪🏽

It feels like I literally woke up on January 1st 2019

Blinked

& then it was September

& fu*k tomorrow we start October

Which means were basically in "Fergie Time"

When Manchester United ruled British football in the 1990's & 00's

They were notorious for scoring LATE goals in extra time

Hence it being called 'Fergie Time' after their manager Alex Ferguson

People always wondered why they scored so many late goals

But it's obvious really

They never stopped trying to win

No matter how far they were behind

Which is apt as right now I definitely feel behind on my 2019 targets

Does that sound familiar?

If it does the worst thing we can do right now is quit

In reality it's time to start working HARDER not easing off

I'd pretty sure Man Utd would be running even harder in the last 10 minutes of games they were losing

& we all know how that normally turned out

Basically if you're behind on where you want to be right now

Doing the same BS over and over again isn't going to help

Neither is putting in LESS effort or focus

In reality

It's time to get moving my man

2019 isn't over for me & neither is chasing down some targets I'd set

I'M IN

Are you? 👊🏽