Training
How Many Times a Week Should You Train to Lose Weight?
Three, most weeks, for months. Two is the floor and four is where the returns get thin. Here is why, and what the week looks like.
6X Training blog
Coaching guides from the studio floor
Straight, practical writing on training, fat loss, body composition and recovery from the coaches at 6X Training in Maroubra.
Fat Loss
How Long Does It Take to Lose 10kg?
Between 10 and 20 weeks at a sustainable rate, and about 14 if you want to keep it off. Here is what sets your timeline.
Fat Loss
Weight Loss Plateau: Why the Scale Stops Moving and What to Change
Four weeks of effort and the scale has not budged. Most of the time that is not a broken metabolism, it is a measurement problem. Here is how we work out which one you have.
Personal Training
Weight Loss Coach, Personal Trainer or Dietitian: Who Do You Actually Need?
A trainer runs your sessions. A weight loss coach runs the whole project. A dietitian is a clinician. Here is how to work out which one your 5kg actually needs.
Nutrition
Alcohol and Fat Loss: What a Big Weekend Actually Costs You
What alcohol actually does to fat loss, the kilojoule numbers behind a big weekend, and the drinking rules we give members heading into Christmas.
Fat Loss
Menopause and Weight Gain: What Actually Works After 45
Why the weight settles around your middle after 45, and what actually shifts it.
Training
Gyms in Maroubra: How to Pick One You Will Actually Keep Using
The four kinds of gym you will find around Maroubra, who each one actually suits, and the seven things worth checking before you hand over a card.
Fat Loss
6-Week Fitness Challenges in Sydney: How to Pick One Worth Paying For
Spring is when every gym in Sydney runs a challenge. Here is what separates one that changes your year from six weeks of circuits and a leaderboard.
Recovery
Infrared Sauna in Maroubra: What It Does and How to Use It
What an infrared sauna actually does for recovery, what the evidence supports and what it does not, and how we use ours at 6X in Maroubra.
Body Composition
Weight-Loss Injections and Muscle: How to Lose Fat, Not Strength
Weight-loss injections work, but up to a third of what you lose can be muscle. Here is how to keep your strength and make sure it is fat that goes.
Fat Loss
Do 6-Week Fitness Challenges Actually Work? A Maroubra Coach's View
Yes, a 6-week challenge can work, but only if you know what to measure and what happens on week seven. Here is what we tell people in Maroubra.
Body Composition
InBody Scan Sydney: What Body Composition Really Tells You
What an InBody 570 scan measures, how accurate it really is versus DEXA, how to read your result, and where to book one in Maroubra, from a studio that scans members every 4 to 6 weeks.
Fat Loss
Fat Loss in Sydney: A Complete Guide
What actually drives fat loss (energy balance, protein, resistance training), what to ignore, and how a Maroubra studio structures it.
Recovery
Sauna, Ice Baths and Recovery in Sydney: What the Evidence Says
What the research really supports for sauna, ice baths and contrast therapy, what it does not, and how to time recovery around your training.
Fat Loss
How to Lose Stubborn Belly Fat: A Sydney Coach's Guide
Why belly fat is stubborn, why spot-reduction is a myth, and the approach that actually works.
Personal Training
Is Personal Training Worth It? A Clear Look at the ROI
A straight answer on whether personal training is worth the cost, who it suits, and how to judge the return.
Personal Training
Your First Personal Training Session: What to Expect
Exactly what happens in your first session, so you can walk in knowing what to expect.
Training
Strength Training After 40: Why It Matters More, Not Less
Why resistance training becomes the highest-value habit after 40, and how to start safely.
Training
Strength Training for Women Over 50: A Practical Guide
Why lifting weights is one of the best things women over 50 can do, and how to start safely.
Body Composition
Visceral Fat: What It Is and How to Reduce It
What visceral fat is, why it matters more than the fat you can see, and how to reduce it.
Nutrition
Nutrition for Fat Loss: A No-Fad Guide
The no-fad nutrition approach we use with members to drive fat loss, built around protein, portions and a structure that lasts past week three.
Fat Loss
The 8-Week Body Transformation: A Realistic Blueprint
What is realistic in 8 weeks, and the blueprint that makes the change stick.
Training
Short, Effective Workouts for Busy Professionals
How to get real results from short, focused sessions when your calendar is full.
Training
Functional Training: Building a Body That Performs
What functional training really means, and how it builds a body that performs in daily life.
Personal Training
How to Choose the Best Personal Trainer in Maroubra
A local buyer's guide: what to look for, what to ask, and the red flags to avoid.
NDIS
NDIS and Personal Training in Sydney: What Is Actually Funded
Personal training is a named NDIS support with its own item number and price limit. Gym membership is not. Here is where the line sits.