Rescu. had a chat with former Sharks rugby player and co-founder of Sydney’s Flow Athletic, Ben Lucas, to talk all things fitness, health and fat burning tips!
Read below to find out Ben’s trick to a healthy and balanced diet, the quickest way to burn tummy fat and the winter workout you need to know to get summer ready, now!
RESCU: How did Flow Athletic come to be?
Ben Lucas: In 2011 I was living in North Bondi and training for an100km Ultra marathon. I was getting quite sore from running 150km+ a week. A friend of mine had recommended a local Yoga studio because they had an incredible teacher there. So I started Yoga there and found that it really helped with my running. I became quite friendly with the Yoga teacher Kate Kendall and started Personally training her. She found that the strength and cardio work really helped with her Yoga practice. Collectively we believed that we could help the community by creating a beautiful facility that combined the best aspects of Yoga, Strength and cardio training … and Flow athletic was born.
RESCU: What’s a typical workout in a week for you? Do you switch it up or do you have a fairly strict routine?
Ben Lucas: I love all movement but because of my hectic work schedule I really have to plan my training in advance. Currently I am training a group of 60 for the city 2 surf so I run 3 mornings a week with them. I also love my strength training so I will do an hour of weights 5-6 days a week. With work, I take 3 spin classes and to balance it out I squeeze in 2-3 yoga classes
RESCU: What’s the top tip for anyone looking to burn fat quickly?
Ben Lucas: Stop eating crap
RESCU: What is a typical day on a plate for you?
Ben Lucas: 3 Bigger meals morning noon and night containing grilled protein and veg. A green juice morning tea and a protein shake in the afternoon. I love structure.
image via pinterest
RESCU: What is your guilty pleasure food?
Ben Lucas: Ice cream. All of them
RESCU: What is the best fat burning routine if you had to get trim in two weeks?
Ben Lucas: Start with your nutrition. You CANNOT out train a bad diet. Cut out alcohol, processed foods and dense carbohydrates. 3 Full body strength workouts every other day. Morning fasted cardio daily for 45min – 1 hour. BANG!
And here is Blake’s Workout!
Blake’s 500 Workout
10 push ups
10 jumping lunges each leg
10 bodyweight rows
10 burpees
10 sit ups
200m run x 10 rounds.
This is a great workout for people at all levels of fitness, you just want to time your workout and make sure you are improving every time you do it.
If you were to do it weekly for 4 weeks that would be a great work out!