The Better With Brock Podcast

#49 - The Challenges Of Becoming The Australian Bikini Champion - Cindy Arevalo

Cindy Arevalo is the Australian Bikini Champion and is now preparing for her competition in 2024 in the IFBB. In this podcast, you can expect to learn the process Cindy has gone through to achieve her bodybuilding success and physique, what her diet and training looks like, why she has switched from WBFF to IFBB, the role social media is having on bodybuilding shows and how she manages being a mother on top of all of this.

Use my FREE calorie calculator 🔥 http://calc.teambrockashby.com/

Join my Motivational Mailing List for daily doses of motivation in your inbox 📧 https://brocvkashby.activehosted.com/f/1

Check out my Team Brock Ashby online personal training programs here 💪 https://teambrockashby.com/plans

Get in touch 👋
Instagram: https://www.instagram.com/brockashby
Tiktok: https://www.tiktok.com/brockashby
Youtube: https://www.youtube.com/channel/UCN5Zx41Q3YBVjhq9RgqmTGQ
E-mail: team@teambrockashby.com

Timestamps:
0:00 - Intro
1:49 - The Love For Competing In Bodybuilding
17:59 - Meal Plans Vs. Flexible Dieting
27:25 - Cindy's Training & Change Of Bodybuilding Divisions
48:58 - The Day Cindy Became Australian Bikini Champion
56:10 - Social Media In Bodybuilding
1:17:32 - The Role Of Gratitude In Physical Pursuits

Let's go 💪

#48 - Fast Fat Loss Vs. Slow, Variety Vs. Repetition & Fat Distribution (LIVE Q&A)

Today I opened up my social media accounts and answered some live fitness questions off the cuff. No research, no rehearsals, all live.

You can expect to learn what rate of fat loss is the best, how you should balance variety and repetition, genetic fat distribution and how often to change programs. Enjoy!

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Join my Motivational Mailing List for daily doses of motivation in your inbox 📧 https://brocvkashby.activehosted.com/f/1

Check out my Team Brock Ashby online personal training programs here 💪 https://teambrockashby.com/plans

Get in touch with Brock 👋
Instagram: https://www.instagram.com/brockashby
Tiktok: https://www.tiktok.com/brockashby
Youtube: https://www.youtube.com/channel/UCN5Zx41Q3YBVjhq9RgqmTGQ

Timestamps:
0:00 - Intro
1:07 - Can you control where you store body fat?
11:03 - Variety vs. repetition
19:48 - Fast fat loss vs. slow fat loss
29:22 - Burpees and why I hate them
37:20 - How to get defined legs without getting bulky
41:06 - How long should you bulk for?
47:32 - When to get in and out of a calorie deficit

Let's go 💪

#47 - Muscle Building Myths: Dirty Bulk, Eat Big To Get Big, Training To Failure & Super High Protein

Everyone and their uncle will give you advice on how to build muscle. Most of it is not founded on anything but good old bro's spreading rumours in the gym like "eat big to get big bro" or fitness influencers telling you anything to get them to sign up to their cookie-cutter program.

This is not that advice. Enjoy!

Join my Motivational Mailing List for daily doses of motivation in your inbox 📧 https://brocvkashby.activehosted.com/f/1

Check out my Team Brock Ashby online personal training programs here 💪 https://teambrockashby.com/plans

Let's go 💪

#46 - Fat Loss Myths: High Reps/Low Weight, Low Carb, Keto, Intermittent Fasting & V-Shred

Fat loss is simple and complicated at the same time but people are making it way more complicated than it needs to be. Let me explain to you where people are leading you astray and how you can lose fat... the best way (in my opinion).

Join my Motivational Mailing List for daily doses of motivation in your inbox 📧 https://brocvkashby.activehosted.com/f/1

Check out my Team Brock Ashby online personal training programs here 💪 https://teambrockashby.com/plans

Timestamps:
0:00 - Intro
1:59 - High reps/low weight
13:03 - Lo carb diets
25:30 - Keto diet
28:28 - Vegan diet
31:50 - Intermittent fasting
37:02 - Cardio
42:31 - Eating for your body type (V-Shred)
44:55 - Spot reduction
51:20 - The best way to lose fat

Let's go 💪

#45 - Built By Brock Member Scott Talks 2 Year Body Transformation & The USA Nutrition Label Food System

In my Built By Brock program, there is a Weekly Live Coaching Call every week and this week it was Scott and I talking about his progress being my client for over two years.

 

Join my Motivational Mailing List for daily doses of motivation in your inbox 📧 https://brocvkashby.activehosted.com/f/1

 

Check out my Team Brock Ashby online personal training programs here and get coached by me like Scott is 💪 https://teambrockashby.com/plans

 

Timestamps:

0:00 - Intro

0:17 - The Built By Brock 8 Week Challenge

7:15 - Is there a need to have an extremely high protein diet?

13:20 - Creatine

16:12 - Scott's strength training

24:00 - Goal setting

30:16 - The bulking mindset

31:42 - The USA nutrition food label system

 

Let's go 💪

#44 - Transformation Hacks For Your Body As A Parent

As a new dad myself, this is what I'm doing to transform my own body and the parents that I train.

Join my Motivational Mailing List for daily doses of motivation in your inbox 📧 https://brocvkashby.activehosted.com/f/1

Check out my Team Brock Ashby online personal training programs here 💪 https://teambrockashby.com/plans

Timestamps:
0:00 - Intro
1:13 - Calories
9:20 - Macronutrients
16:25 - Micronutrients
17:50 - Meal timing / frequency
23:24 - Supplements
27:47 - Meal prep service
34:24 - Training and workouts
41:52 - How I would program for a busy parent
45:43 - Benefits of training at home
48:34 - The importance of walking
54:00 - Sleep

Let's go 💪

#43 - The Science Of Burning Calories - How To Use It To Burn Fat & Build Muscle

Burning calories is not just about skipping your rest periods, doing burpees and jumping around like a mad man. There is a science to it and once you understand it, it can empower you to elevate your body transformation.

Use my FREE calorie calculator here 🔥 http://calc.teambrockashby.com/

Join my Motivational Mailing List for daily doses of motivation in your inbox 📧 https://brocvkashby.activehosted.com/f/1

Check out my Team Brock Ashby online personal training programs here 💪 https://teambrockashby.com/plans

Timestamps:

0:00 - Intro
0:24 - The 4 components of calorie expenditure
7:16 - Basal Metabolic Rate (BMR)
09:40 - Total Daily Energy Expenditure (TDEE)
16:30 - How to burn as many calories as possible
24:29 - Eating calories vs burning calories
27:58 - Fitness tracker calorie expenditure accuracy
30:32 - The Team Brock Ashby approach to progress
33:33 - What to do once you know how many calories you burn
38:10 - The power of walking

Let's go 💪

#42 - 6 Personal Trainer Fat Loss Hacks That Brock Ashby Uses

Join our Motivational Mailing List for daily doses of motivation in your inbox 📧 https://brocvkashby.activehosted.com/f/1

Check out our Team Brock Ashby online personal training programs here 💪 https://teambrockashby.com/plans

Timestamps:
0:00 - Intro
0:38 - My BBB 8 week fat loss challenge
1:25 - Push breakfast back later into the day
9:16 - Eliminate snacking
11:00 - Increase your fibre intake
16:53 - Increase your physical activity levels
22:30 - Track calories
27:21 - Have a tea
30:40 - Motivational Mailing List Reading

Let's go 💪

#41 - Best Rep Range For Building Muscle, Reps For Specific Exercises & Training To Vs. Close To Failure

What is the best rep range for building muscle? This question is a big debate so in this episode I break it down in to the best rep range, the best amount of reps for certain exercises and what really matters when it comes to building muscle.

Join my Motivational Mailing List for daily doses of motivation in your inbox 📧 https://brocvkashby.activehosted.com/f/1

Check out my Team Brock Ashby online personal training programs here 💪 https://teambrockashby.com/plans

Timestamps:
0:00 - Intro
0:40 - What is a repetition/rep range?
1:55 - Intensity & why it matters for building muscle
11:15 - The best rep range to build muscle
24:05 - Rep ranges for specific exercises
37:28 - How reps & intensity impact injury
40:25 - Productivity hack

Let's go 💪

#40 -Intermittent Fasting, Cheat Meals, Burpees & Starving Yourself On A Diet

There are a lot of methods and strategies in the fitness industry. Some are pushed down your throat because of financial incentive, some are backed by evidence and some are just straight up stupid. here's my breakdown of what's overrated and what has value.

 

Join my Motivational Mailing List for daily doses of motivation in your inbox 📧 https://brocvkashby.activehosted.com/f/1

 

Check out my Team Brock Ashby online personal training programs here 💪 https://teambrockashby.com/plans

 

Timestamps:

0:00 - Intro

0:49 - BBB 8 Week Challenge (8 Years In 8 Weeks)

2:37 - Team Brock Ashby Bodyquarters

3:39 - Combo Exercises

12:50 - Intermittent fasting

18:45 - Starving Yourself When Dieting (Aggressive Calorie Deficit)

28:54 - Cheat Meals

35:02 - Protein Powder For Women

27:14 - Why Comparison Serves Nobody

 

Let's go 💪