The Brad Newton Show

I've come up with 14 preparation tips, advice, and suggestions to help you prepare for your Tiger Muay Thai training adventure!

All of the advice and suggestions in this audio also apply if you are planning to visit other training camps in the same area; such as Unit 27, Dragon Muay Thai, Chokchai, T&Y Muay Thai, and so on.

We have spent 3 weeks trying different eateries, different training centres with different trainers, to get a good taste of the health and fitness culture here on Fitness Street (Soi Taied)

It's a 25-minute audio which pretty much covers the following topic areas. Toward the end of the audio, I will provide a list of places you must eat at which provide outstanding healthy food options on their menu.

Please SHARE this audio to anyone you know that is planning a trip to Phuket to visit any of the training camps in the area (not just Tiger Muay Thai). This place is truly life-changing and not only will you get into shape but you will also meet friends for life.

The 14 preparation tips! Here we go:

1. Buy electrolytes from the pharmacy

2. Over-training

3. Basic First Aid Kit

4. Hand Wipes

5. Private Classes Vs Group Classes

6. Watch a Muay Thai Fight

7. Sunday "No Training" Days (Everything is Closed)

8. Scooter Hire

9. Onsite Vs. Offsite Accommodation

10. Equipment Hire or Purchase (Gloves, etc)

11. Nommy Frozen Yogurt

12. Laundry (40 Baht per KG)

13. Tourist Sim Cards

14. The best places to eat on Fitness Street (expanded below)

The restaurants and eateries mentioned in this audio are ones that you MUST check out if you come to Fitness street (Soi Taied) in Phuket.

- Thai Thai

- Tony's Restaurant

- Ali's BBQ

- Pure Vegan

- Cocoville Restaurant (fastest WIFI)

- The Shack

- Tiger Grill

- Greze

- Trooper Eats (currently being re-furbished)

- Koko Hut

If you have any questions about this audio or if you are planning a trip to this amazing fitness destination, please let me know in the comments below :-)

To watch the Fitness Street vlogs to learn more about this amazing fitness paradise, go here ➜ www.youtube.com/bradnewton

If you are interested in learning Pilates online with Robyn - check her out on Instagram ➜ @rewbypilates

Recorded: 8th December 2018

Skillshare Courses ➜ www.skillshare.com/user/bradnewton

WEBSITE ⇒ www.bradnewton.tv

INSTAGRAM ⇒ www.instagram.com/bradnewtonofficial

YOUTUBE ⇒ www.youtube.com/bradnewton

I know there are alot of shift workers and night shift workers out there which are struggling to lose weight and get into shape.

In this audio, I provide some strategies that will help you and give you the boost you need to get started.

Let me know if you have any questions.

WEBSITE ⇒ www.bradnewton.tv

SNAPCHAT ⇒ SeekFitLife

INSTAGRAM ⇒ www.instagram.com/bradnewtonofficial

YOUTUBE ⇒ www.youtube.com/bradnewton

Most people are not getting enough protein to meet their training demands. If you are training in the gym at a frequency of 3 to 5 times per day, your protein requirements will be substantially increased.

It is impossible to see any "gains" if you are not getting enough protein against your training demands. Period.

Most people have no idea how much protein they are getting. Most people are not getting the results from training in the gym. Protein is a make or break.

In this audio, I discuss how much protein you should be getting (0.8g to 1g per lb of BW per day) and how to meet that requirement by eating a combination of whole food with supplemental protein shakes. It's how I've been doing it for years.

The 70-30 principle is where I suggest obtaining your protein requirements from mostly (60 - 70%) whole food and the rest from protein powder (30 to 40%)

I am currently around 200 lbs so my daily protein requirement is 180 to 200 grams per day. 70% of that requirement would come from whole food (chicken, beef, etc) and 30% from protein powder (casein, whey, pea, brown rice protein powder)

Remember, 100 grams of chicken or beef is around 20 to 25 grams of protein. You could have 3 meals of 100 grams of chicken or beef throughout the day, getting 60-75 grams of protein. Then throw in a protein bar and a few protein shakes as "snacks" throughout the day and you've almost hit your target for the day.

Enjoy the audio!

WEBSITE ⇒ www.bradnewton.tv

SNAPCHAT ⇒ SeekFitLife

INSTAGRAM ⇒ www.instagram.com/bradnewtonofficial

YOUTUBE ⇒ www.youtube.com/bradnewton

In this audio, I talk about the 2 simple steps that you must apply if you want six pack abs (without having to take steroids)

Achieving a six pack is easier than most people selling you supplements, fat burners, and workout magazines will make you believe.

Here are the two steps.

Step 1. Reduce your "overall" body fat percentage (not spot reduction!)

Step 2. Doing heavy compound weight training

Heavy compound weight training includes (but not limited to) deadlifting, squats, lunges, the bench press, etc.

There are no magical ab exercises or "secret formula" to building a great set of abs or core.

I hope you enjoy this audio :)

WEBSITE ⇒ www.bradnewton.tv

SNAPCHAT ⇒ SeekFitLife

INSTAGRAM ⇒ www.instagram.com/bradnewtonofficial

YOUTUBE ⇒ www.youtube.com/bradnewton

Is muscle soreness a good indicator of muscle growth? For years, I believed that I had to feel muscle soreness to build muscle. Years ago, if I did not feel the physical pain of a legs session 2 days prior, I concluded that I didn't work hard enough in the gym.

When you look at the research, muscle soreness has alot to do damaging the connective tissue that holds the muscle fibres together, and not necessarily the muscle fibres themselves.

In this audio, I discuss the scientific connection between muscle soreness and muscle growth.

WEBSITE ⇒ www.bradnewton.tv

SNAPCHAT ⇒ SeekFitLife

INSTAGRAM ⇒ www.instagram.com/bradnewtonofficial

YOUTUBE ⇒ www.youtube.com/bradnewton

How much pre-workout protein, carbohydrate and fat do you need?

When you look at the science, generally speaking, it is recommended to have 20-40 grams of protein pre-workout within about 30 minutes of your weight training session. Whey protein is your best option pre-workout.

You don't need pre-workout whey protein if you have had about 20 to 40 grams of protein in a whole-food form within the last 6 hours or so(chicken, beef, etc)

Do you need carbohydrate pre-workout? They provide the energy you'll need to get through your workout. You don't need to have them pre-workout.

If you are going to have carbs pre-workout then ensure you have no more than about 50 grams of high G.I carb.

What about fat? Nope. There is no exercise performance gains by having fat pre-workout.

Enjoy the audio :)

WEBSITE ⇒ www.bradnewton.tv

SNAPCHAT ⇒ SeekFitLife

INSTAGRAM ⇒ www.instagram.com/bradnewtonofficial

YOUTUBE ⇒ www.youtube.com/bradnewton

As a night shift worker, I know how tough it is to try and get into the best shape.

Everyone around me was telling me how it was impossible to lose weight on night shift given the nature of the job. I eventually figured out what I needed to do without having to quit my job, and then go on to compete in various fitness model competitions (while still doing night shift!)

You don't have to quit your night shift job. Let's just start with that.

In this audio, I will discuss the strategies of what you need to do to lose weight as a shift worker.

You'll learn;

- how many calories you need to eat in a 24 hour period

- to let go of the belief that you can't eat carbs after 8 pm. I eat most of my calories from 8 pm until 7 am

- there's no meal frequency concerns. You can eat as many meals as you like during your night shift roster, provided you don't exceed your calorie target.

- to try and be within 100 calories of your calorie target

- to be patient for 4-6 weeks to start seeing results

WEBSITE ⇒ www.bradnewton.tv

SNAPCHAT ⇒ SeekFitLife

INSTAGRAM ⇒ www.instagram.com/bradnewtonofficial

YOUTUBE ⇒ www.youtube.com/bradnewton

If you are struggling with a sugar addiction, this audio will help you! I was once sugar addicted and couldn't resist party mix lollies and other junk food.

I would eat bags and bags of sugar from week to week. I grew up drinking Coca Cola with my father and buying lollies from the convenience store with my pocket money. In fact, I continued this bad habit right through into my mid 20s.

I would even eat lollies for "dinner"... Wtf!? Yeah! I had crazy spikes in my energy levels and was also in and out of hospital with chest infections.

I talk about how I used Caprylic acid to kick my sugar addiction and allow myself to start a journey of getting into the best shape possible.

I was taking NOW foods Caprylic acid and several tablespoons of coconut oil everyday. I did this for about 5 weeks before I started to notice my addiction to sugary food drop quite dramatically.

WEBSITE ⇒ www.bradnewton.tv

SNAPCHAT ⇒ SeekFitLife

INSTAGRAM ⇒ www.instagram.com/bradnewtonofficial

YOUTUBE ⇒ www.youtube.com/bradnewton

In this audio, I talk about how I trained myself to become more consistent with my training over time.

You will learn the following;

- how to show up every day to the gym or to a meal plan or diet.

- how I started by making the commitment of going to the gym once per week

- how to not think of it like an on/off switch or all-or-nothing. Slowly build consistency over time.

- how I started my fitness journey by doing group classes which helped me build momentum that led to training 5-6 days per week consistently.

WEBSITE ⇒ www.bradnewton.tv

SNAPCHAT ⇒ SeekFitLife

INSTAGRAM ⇒ www.instagram.com/bradnewtonofficial

YOUTUBE ⇒ www.youtube.com/bradnewton

In this audio, I will give you 5 simple steps for how to build muscle without needing to take steroids.

As a natural fitness competitor that has built my body without taking any steroids and competes in a natural (drug-tested) Federation, I know exactly what it takes to build muscle.

Here are the 5-steps;

1) Strength training 3-6 days per week (1 day off weight lifting per week)

2) Improve/increase the amount of weight you are lifting on those compound movements every week

3) Calculate calories for a calorie surplus

4) Get enough protein

5) Being very super patient

If you have any questions, head over to my site and drop me a question :)

WEBSITE ⇒ www.bradnewton.tv

SNAPCHAT ⇒ SeekFitLife

INSTAGRAM ⇒ www.instagram.com/bradnewtonofficial

YOUTUBE ⇒ www.youtube.com/bradnewton