This week The Interlude was fortunate enough to do a Q&A with Sydney-based super PT Tyson Brown, one of the most skilled and down to earth PT’s I’ve come across. He’s committed to ensuring his clients achieve real results, dedicated to learning everything there is to know about the human body and, even better, he’s one of the friendliest guys in fitness.
Check out the below as Tyson shares his top fitness and nutrition advice about exercise, breakfast, carbs, protein powder, foam rolling, whether eating dinner late at night is bad and much more!
Why did you decide to become a PT?
After a few years of working out and finally seeing results I started to love spending all of my spare time in the gym. I loved researching about nutrition and fitness and sharing what I had learned. I was spending hours in the gym after work training myself, my friends and family and helping other people achieve their results. A lot of people told me I had a natural act for it and I loved the feeling of helping people make changes in their lives.
What’s the best and worst part of the job?
The best part of the job being able to positively impact peoples lives every day. Knowing that I’m helping them move better, live longer, feel better and look better is the most rewarding thing I could ask for.
The worst part is the late nights. I love waking up early and I’m happy to start the day at 4:30 but staying late really wears me out. The only reason I say that is because I love going to bed early and waking up early. Sometimes I have to sacrifice my sleep in order to see all of my clients but their health is worth it!
What are some common fitness mistakes you see being made?
- People not doing the fundamental exercises and using machines – Free weights are the best options for building lean muscle, burning fat and the fastest way for people to get results. We sit down at computers all day and when we go on to the machines at the gym where we sit down and work little muscles you’re not going to get the best results.
- Too much cardio – Too many people think in order to lose weight they need to do cardio more than weight training. The problem with this is that cardio helps you lose weight but it also causes you to lose muscle mass, which means you don’t get that toned body you’re after. You should focus on doing more weight training first, because it’s much more beneficial, and then cardio comes second. You can also get better results from H.I.I.T routines as opposed to running on a treadmill for 30 – 40 minutes. 4. What are your top nutrition tips?
- Don’t eat low fat! Low fat yoghurts, no fat energy bars, and things that are advertised as fat free are full of crap! If you look at the nutrition labels they’re just full of sugar and other additives in there that are bad for your health. Choose full cream milk, grass fed meat and eggs, full fat yoghurt, coconut oil, avocadoes and all of those healthy fat options because fat is very important for your hormones and metabolic function.
- Keep your carbohydrates for after your workouts – A lot of us are sitting at a desk all day and we don’t use a lot of energy which means we don’t need to consume carbs. I suggest saving your carbs for around your workout because that’s when they’re going to be the most beneficial for your body. When you have carbs after your workout it’s going to spike your insulin and when you spike your insulin and combine that with protein this will help you gain lean muscle and recover faster
- Eat a high protein breakfast – A lot of people think that muesli, fruit and nuts is a healthy breakfast and that’s what we’ve been tricked to believe. The problem with this is that when you look at how many calories and carbs your breakfast consists of you’re going to be very shocked. Once you eat carbs in the morning you will also start to crave more sugar during the day and it becomes a vicious cycle.
What I suggest is choosing a breakfast that’s full of protein and healthy fats because it will keep you fuller for longer and have less calories. Good options are:
A protein smoothie for e.g. – mix 1 scoop of protein, ice, some kale, a piece of fruit and some flax seeds
two eggs and some veggies
A piece of grass fed meat
What are your top exercise tips?
- Always stick to big compound movements first – Squats, Deadlifts, Chin-ups, Military Press, Lunges, Farmers Walks etc.
- Do something active every day – go for a walk, workout, do yoga, try pilates – just do something to move everyday
- If you want to burn fat do H.I.I.T training twice a week and strength training 3 times a week. Always do research on how to do an exercise, don’t just guess because you can hurt yourself.
What’s the go with foam rolling?
Foam rolling is better than regular stretching in my opinion. Everyday I spend 10 – 15 minutes foam rolling my body. If you want to improve your posture, reduce back and neck pain and start to undo the damage of sitting all day I recommend you foam roll.
Should people be scared of eating carbs? People shouldn’t be scared of eating carbs, but they should be smart about when they consume them. A lot of people eat more carbs than they need and that’s why they struggle to lose weight. I always recommend people consume good sources of carbs from potatoes, pumpkins and other starchy vegetables as opposed to pasta and rice because grains and pasta contain a lot more calories at less volume.
What’s the go with protein powder? Protein powder is a supplement to your diet and not a necessity. I don’t recommend it to people if they already get enough protein from whole foods. If you’re not getting two palm serving sizes of protein from meat, dairy, eggs, fish etc then protein powder can be a good option. It will not make you big or bulky (I wish it did haha) but you shouldn’t be scared of it.
Are you a fan of crossfit? Crossfit is a great way to keep fit and to learn how to use barbell exercises. I used to be very skeptical about crossfit but after doing my research and going to try it I have changed my opinion. You need to do your researc and you need to learn how to do movements safely first. The problem is when us average people walk off the street and don’t know how to exercise that’s how injuries occur.
Does it matter if you eat dinner late at night?It doesn’t matter when you eat, it matters how much you eat during the day. Think about this : IF I didn’t eat all day and I burned 1200 calories through just living and moving around and then I eat 1200 calories late a night before bed I’m not going to put on weight because I’ve burned as much as I consumed. However if I didn’t eat all day then I went out to drink and binge on food and I consumed 2400 calories a day then you will put on weight.
Want to learn more or train with Tyson?