One on One with IFBB Pro Gary Wright

I recently caught up with a good friend of mine Gary Wright and asked him 10 questions as follows;

1. So Gary you condition is insane   how did you prep for your last show and  what amount of cardio weights did you do ?

Well Fred I followed a very simple approach by my coach Mike Lee my weights remained heavy and 6 days a week. Cardio started about 6-7 weeks from the show using HIT and steady state and the number of sessions increased as the show got closer.

2.Cool so whats a typical day look like for you now

I'm a full time indigenous trainer at the moment running my Bala G program that I wrote and developed with My Pathway which is a job placement company that also runs programs and activities in remote communities throughout Australia.

So my day starts about 6am and it's non stop if I'm lucky I make it to the gym for a couple of hours depending on how much assessment marking and session planning I have to do and I'm in bed hopefully by 1am.

Image courtesy of Gary Phillips Photography

 

3.How do you stay focused Gary and who Is/was your role model ?

I stay focused because this is the life I have chosen for myself and I set goals years ago like turning a Pro and being the first from North Queensland / Torres Strait to do so. Now id like to train for a couple of Pro shows and see if I can qualify for the Olympia then retire and have a family focusing on business. My role model was probably Arnold Schwarzenegger because he did and does a lot more then just bodybuilding and always talked about the power of your mind which I'm greatly interested in.

4.whats next for you in terms of competing ?

I have to see how I'm looking and feeling closer to Christmas and if I will roll out another 3 month Bala G program in a remote part of Australia first before I decide on my first real pro show. I like the idea of competing somewhere exotic, u may as well make a holiday out of it.

5.Favourite body part and least favourite ?

Favourite would be shoulders at the moment which I use to hate and least would still be arms which I find very boring to train.

6. Tell us about the Torres island project

One of the things I wanted to do once I turned Pro within the IFBB was put my own training on hold and go back up to the Torres Strait and give back to the people where I grew up.

The Bala G Warrior Strong leadership program first of it's kind is a 12 week program I wrote with the help of Monique Guazzo from My Pathway for youth under the age of 24 years on Thursday Island in the Torres Strait with a interest in health and fitness and a willingness to participate in a mind and body transformation challenge.

 

Not just a bodybuilding program- the youth learn skills from positive role modelling. Throughout the program the youth will develop skill sets to continue to better themselves from day to day and become work ready. A lot of the concepts I am teaching are powerful personal development tools I have used within my own life to reach goals and achievements which is the base of the program. The rest is made up of Personal training, how to design programs and diets for family and friends, healthy food preparation and 6 weeks of accredited Cert 2 in Active Volunteering.

7.That awesome so if there was one thing you can change what would it be ?

I would change the education system Fred and  teaching kids how to think not what to think.

8.Favourite food and least favourite

Favourite at the moment would be honey on wholemeal toast with butter (I'm on a island in the Torres Strait) Least favourite would be plain chicken and rice... So over it.

 

9. Gary who you would like to thank?

I'd like to thank my family and girlfriend for their amazing support. Mike Lee my coach in Sydney - Best coach in Australia and all round amazing guy. Big Moe the owner of World Gym Bankstown in Sydney and my training partner Mark Broadhurst for kicking my ass without pity coming into the Pro Qualifier in March. I'd like to thank Mayor Pedro Steven, my cousin Johnny Lichtendahl, and his family on Thursday Island that are making any sort of bodybuilding that I'm doing on up here even possible.

10.Anything else you want your add thanks Gary

No mate just thanks for contacting me for the interview and all the best with your own training and online coaching business.   

Looks awesome Fred 

Thanks Gary and thanks for making the time to post the above your a true Gentleman of the sport best of luck in future mate !

for more information  on Gary click here

Finishing Moves enhance detail and overall growth!

Q Fred can you explain finishing moves and how i should incorporate them into my workouts?

John Irvine California

A Good question John a finishing move is more than just the last exercise you perform for a particular body part. It’s using the last exercise for that body part to fully flush the muscle with blood and exhaust it, encouraging your body to develop to develop as much growth and detail as possible.

Increase blood flow also helps nutrients and hormones reach your target muscle while flushing away waste products. Ultimately finishing moves and other exhaustion techniques create a chemical environment in muscle cells that initiate muscle growth process.

To make the most of finishing moves follow Lean Muscle Bodybuilding me Program tips;

Use Relatively Light Weights

Use Force Effort

Use High Reps

Perform Single Isolation moves that target your working muscle

So there you go John we look forward to having you on board our Lean Muscle program who knows you could be our next success story Just Like Chantelle .  

https://www.youtube.com/watch?v=QQVUabWBXmg

Lift Big to Get Lean Muscle

Yes that’s right this Progressive training program by Current natural Mr Australia Eddy Ung over 6 weeks will burn fat and build lean muscle at the same time !

What if I told you that you get could harder and leaner and deeper striation’s and fuller muscle bellies than ever before with the routines set out in the easy to follow Instructional video’s.

Well don’t believe us then keep reading because our 6 week individual body part routine goes against conventional wisdom to produce rapid, noticeable changes in your body composition without sacrificing and ounce of lean muscle.

Consider a few things you may already know;First,compound (multijoint)exercises recruit more muscle than isolation(single-joint) exercises and therefore burn more calories.Second,higher rep ranges and short rest period results in greater caloric expenditure. Both of these factors have a lasting effect on your overall body composition by raising your metabolic rate.

At lean muscle we have carefully fused these approaches together to get a high rep,hybrid individual muscle routine consisting of major compound lifts that build muscle and scorches a ton of calories in the process.(even after you have finished your workout)

But a word of warning this ain’t no tea party,our Programs are more about more total volume and less total load.All you need to be concerned with are the weights-and your ability to keep a good meal down. 

Eddy’s Program will take you through 3 grueling phases and designed specifically to push trained lifters beyond their comfort zone and into fat burning frenzy. Need a little convincing? Consider this ;A study done by researchers at Colorado state university(Fort Collins)showed that progressive weight training resulted in an elevated metabolic rate for up to 15 hours following the workout,with trainees averaging 51 extra calories burned at rest due to the oxidation of body fat.

Lean Muscle Audio Mindset blog

Live the Lean Muscle Life

Expressions vs Suppression

Calmness is a rare quality in human life, however in order to really transform your body it’s a quality that you must develop.

All the top athletes work in this state when they’re doing their best work.

There will be times when you are in a very calm, relaxed state when images of absolute brilliance comes to mind, there will be mental flashes where you will view yourself doing great work. The most effective people recognize where these images of beauty are coming from. They mentally grasp them and follow them through until they are manifested on a physical plane for the entire world to see.

The tragedy in life is when we totally reject these images..These tremendous opportunities..and fail to recognise that there is even the slightest possibility that these images could actually represent the life we could live. In our ignorant state we suppress this powerful energy and continue with a life that lacks lusture, interest or any decent form of compensation.

Just Like Rod The audio program  is designed to really help you to freely express the beauty and creative genius that is truly the essence of your being. Suppression will then become a thing of the past. Expression will be the order of the day-everyday, as you begin to turn all your past and present dreams into a new way of life.

In an attempt to get an idea of where we would like you to go, take a few moments, let yourself totally relax, set your imagination free and build a big picture of yourself living what you consider a transformed life.

Build Lean Muscle Fast and Lose Fat

Some things seem impossible. Like the Justin Bieber winning a Mr Olympia or Miley Cyrus singing fully clothed. Or gaining muscle mass while losing body fat.Yes,all too common refrain heard in the gym-“I want to build muscle but also lose my spare tire”-is most definitely bodybuilding’s odd couple of opposing goals.

Understand that two rules govern the world of muscle heads:

Rule 1

To lose bodyfat,you must eat less

Rule 2

To build muscle mass, you must eat more. That being said, it seems downright impossible to,say add an inch to your chest and arms while tightening up around the mid section. Or is it?

The truth is that The key is timing: alternating heavy and moderate weight workouts while also splitting each week into two dietary phases, a cutting phase and a building phase. At lean muscle we believe this approach not only allows you to achieve both goals concurrently but also keeps your metabolism elevated, which is vital in burning fat and increase lean muscle growth.

Lose Fat

The cornerstone to shedding body fat and getting lean muscle is a controlled method of calorie reduction-specifically eating smaller portion of carbohydrates while eliminating excess dietary fat. As calorie intake declines, your body begins using body fat for fuel, which gives you a lean muscle look making your physique look much harder.

Add Muscle

Building lean muscle requires not only protein but also calories, especially those from carbohydrates. Calories fuel your training and if your body doesn’t have the resources to train really hard, you won’t grow, the lean muscle workout uses heavier weight for fewer reps and longer rest periods to encourage muscle growth over a 3 phase progressive system.

Rest up and Recover

On these rest days cut back on your carb intake and perform cardio only

Helpful Hormones

Cutting and Building are also about hormones, which are influenced by the type of quantities of food you eat.In the cutting phase the name of the game is insulin control.After you eat carbs,insulin is released, not only replenishing your muscles and liver with glycogen but more relevant to this discussion, also pushing dietary fat into body stores and excess carbs down fat storing pathways.

By moving to a cutting phase to a building phase you avoid prolonged dieting,which helps maintain testosterone levels and prevents your body from falling into starvation mode in which metabolism slows significantly.

The take home message here is that conversely,traditional mass building or bulking diets, in which calories are kept high,result in a build up of unwanted body fat.

By alternating phases, you can add lean muscle while losing body fat simultaneously, but you must follow the program carefully set out by lean muscle to ensure an optimal response.