JOSH BURNS
Shape Fitness Australia
www.shapefitness.com.au
Meet: JOSH BURNS
Age: 26
Occupation: Personal Trainer (Owner of Shape Fitness)
Years training: 7 years
Sport: Body Building
Training information
How long have you been training?
I have been involved in sports my entire life where gyms were occasionally used. But training consistently in a gym for 6-7 years (hardcore training for 4 of those years, weights, diet, sleep, no partying!) I haven’t tasted the cake at my own birthday party for the past 7 years. I don’t have much of a sweet tooth but would prefer to abstain from something that will not benefit me. I have never been able to approach any task half assed and with bodybuilding being such a full time sport, mentally, nutritionally and physically, I found something that appealed to my obsessive compulsiveness… sleep, eat, train, repeat (eat and eat and eat)
Type of training:
I Have been involved in a range of sports since I was about 6 years old. Predominantly Football (Aussie rules, for 15 years) and Muay Thai, for 5-6 years. Other sports I have played include basketball, rugby, tennis, soccer, baseball and cricket. I also participated in many track and field events through primary and high school, in these I would usually excel in strength based events such as discus, javelin, shot put, high jump etc. I’ve never been much of a natural marathon runner. Now, its generally hypertrophy based training with a rep range between 6-12. However, im a big believer in mixing it up. I have never had two sessions the same and I barely count my reps
Training Split:
This can change around quite a lot. I generally train whatever muscle isn’t still fatigued; when I have no options left, I have a rest day… But mostly I rotate a split similar to this: Monday – Legs (quad dominant) / Abs and sometimes Biceps Tuesday – Chest / Triceps Wednesday – Arms / Calves Thursday – Shoulders / Abs Friday – Back / Traps / Forearms Saturday – Legs (Hamstring dominant) / Abs Sunday – Can be a rest day or I will have an odd isolated split… something like rear delts, calves, abs… etc
Best advice for newcomers:
As far as bodybuilding; firstly, MIND TO MUSCLE! Understand what muscle you are targeting and learn how to best isolate it. Too often people get wrapped up in lifting more than the other guy and often lift too heavy and never isolate the muscle, just invite injuries to come and visit.
Secondly, understand your food. Micronutrients, macronutrients, amino acids etc. Understand how they are processed by the body, how they help the body. Understand good sources of fibre and why you need it etc etc etc. I have been reading up and studying nutrition for over 6 years and I am nowhere near understanding it all. Everyone is built differently, with different lifestyles, strengths/weaknesses, goals, habits and genetics. So you need to learn what foods best respond to you and your body.
- Josh Burns
Meet: TRINITI-JEAN NAGEL
Age: 28
Occupation: Dental Nurse
Years training: 9 years (weight training)
Sport: Formally Body Building, Fitness.
Training information
How long have you been training?
I have always been the sporty type of kid. Growing up I gave most sports a go, Netball, Softball, Touch Footy, Aussie Rules Footy even Soccer. I stuck with Netball and played this throughout Primary and Secondary school as well as for a club in the hills region. I was a center court player, therefore my training was very cardio and ball skills based. I didn’t pick up a weight or step foot in a gym till I was 19. The first 4 years of my weight training were pretty mediocre and not typically structured, however for the last 5 years I have been competing in body building competitions so my training has been quite the opposite - very intense and structured. I started in the ‘Fitness model’ division and progressing to what my body type is more suited to, the ‘Figure’ division. I have also recently competed in the ‘IFBB Fitness’ division, which includes not only quarter turns but also a high energy aerobics routine. Having a dancing background really came in handy for this division. I’m a self taught dancer and have been working in clubs and at events around Adelaide since I was 18 – a great way to keep fit and get paid for something you love!
Type of training:
I love to run, ride, swim, surf, beach walks, push myself with circuits, sled training anything that gets my heart beating and sweat dripping! The last 5 years have been very structured to my fitness goals so it has been a lot of heavy weight training, intense cardio at times and training usually 7 days a week. At the start of my body building journey I was doing a typical ‘training split’ different muscle groups on specific days but in recent times as my goals and competition division changed, my training has also changed. I was doing more high intensity weighted circuits keeping my heart rate up whilst still lifting moderately heavy weights. This is training on a whole new level!
Currently I enjoy mixing my training up, keeping my body guessing and shocking it every now and again so as not to plateau. Ill give most things a go but Ill give you the hot tip, I’m done with Bikram Yoga!
Training Split:
As mention previously I used to have a set training split when I was competing in Figure divisions in Body Building competitions. Nowadays I like to totally mix it up. The common question I get asked is ‘How many days do you train? – I train most days, to me keeping fit and healthy is a constant not a fad or stage in my life, it will always be this way.
Best advice for newcomers:
In regards to body building – do your research on coaches/training groups, find someone that has your best interests at heart not only to get you comp ready but also do it in the healthiest way possible. To me no comp is worth ruining your body for, especially females.
Towards fitness in general, get motivated!! Be self motivated. Watch youtube videos, follow fitness social media pages and talk to other athletes in the industry. Although I am very self motivated I love to scroll through Instagram and see peoples transformations, journeys and tips for training; it’s definitely inspiring. The start is always the hardest, you have to stick it out! Grab a friend and keep each other accountable for rocking up to training and push each other on. It’s a cliché but its true, once you see results it becomes an addiction and you will see the benefits that keeping a fit and active lifestyle bring.