Eastern Suburbs Boot Camp Trainer Reveals His Top 7 Exercises For Shedding Fat and Builing Lean Muscle

As a personal trainer and owner of Sydney’s best boot camp I have helped hundreds of people lose thousands of kilos of fat, I know a few things about exercise selection and I'm going to share some of my favourite exercises that you can use in your own workouts today to breakthrough any training plateau.

They are the exact exercises that I have used to help my hundreds of people lose thousands of kilos of fat.

I'll try and keep this easy for you, the best exercises for increasing muscle are also the best exercises for losing fat.

All these exercises have one thing in common: they work many muscles at once and are very challenging to the body.

Scientific research and in the trenches experience shows us that total body workouts are the most effective form of training for fat loss and muscle gain. But lets take it further...

Your results can substantially increased by using TOTAL BODY EXERCISES within TOTAL BODY WORKOUTS! For example, squats are one of the best exercises for building lean muscle whilst shredding unwanted fat. So… what if we took the squat and combined it with an upper body movement like a shoulder press. Now this exercise becomes unstoppable for getting you the desired results. It’s plain to see that by incorporating your upper and lower body into one movement you’ll reap even greater rewards.

Here’s The Fantasy Body Equation below:

By Performing Total Body Exercises in Every Total Body Workout you will:

more muscles worked = more calories burned + more lean muscle = more fat loss + more muscle gained

To be totally honest I have a big love hate relationship with the exercise I’m about to show you.
Firstly I love them because of their ability to burn unparalleled amounts of fat, secondly for their muscle building properties that keep me in great shape. On the other hand I hate them because they break me every workout (but in a nice way) – be warned these exercises are NOT for the weak minded.

So without delay, let me present my top 7 exercises for shedding fat and building lean muscle.

1. Olympic Lifts: Dumbbell or Kettlebell Cleans, Snatches, High Pulls or a combination of all.

2. Wood Chopping exercises: Dumbbells, Kettlebells, Med Balls, Bands, or Sandbags

4. Press Up Combination Exercises: Press ups with knee raise, Push up with Row, Push up with burpee etc..

6. Med Ball Snatch with Slam Combination

7. Squat combination exercises: Squat and press, Squat and row, Squat and curl etc…

If you incorporate these exercises into your workouts I guarantee you'll see better results faster.

Train Hard!

Dan Clay

Boot Camp Eastern Suburbs
Personal Training Sydney
Corporate Fitness Sydney

Eastern Suburbs Boot Camp Instructor Shares 4 Biggest Fat Loss Mistakes

Finding it tough to lose those last remaining kilos? Cant seek to budge that flat stomach or lose the excess fat on the hips and thighs?

My clients often ask me the same questions about fat loss and after reviewing their nutrition and exercise log I see the same mistakes made time and again.
Here are a few of the most common mistakes I see people make and how you can solve them.

1. Not training consistently enough. When training for fat loss you need to increase your metabolism, the higher your metabolism the more calories youll burn. If you dont train consistently enough your metabolism wont increase to desired level. Consistent training has a cumulative effect resulting in more calories (fat) being burned. Train a minimum of 3 times per week.

2. Not calorie counting. To lose weight you must create a calorie deficit through exercise and nutrition. A calorie deficit basically means you burn more calories than you consume. You cant out train a poor diet, you need to know how many calories youre consuming on a daily basis otherwise how are you supposed to know whether youve created a calorie deficit? Everyday keep a nutrition log of your diet.

3. Drinking too much alcohol. This one ties in with fat loss mistake number 2 but deserves special mention. Alcohol is full of empty calories with no real nutritional value and will therefore increase fat storage.
Drinking too much alcohol reduces the amount of fat your body burns for energy and while the liver is metabolizing alcohol youre unable to metabolize fat. If youre trying to lose fat you need to completely cut out alcohol.
1 glass of wine (average): 130 Calories
Regular beer: 150 Calories
Pre-Mixed Smirnoff Raw, (all flavors): 230 Calories

4. Not changing your exercise program regularly enough. Ever wondered why you hit a plateau? Typically you need to mix up your program after every 6 exposures. Once youve performed the same exercise for 6 times or more in a row you need to do one of the following.

a) Change the exercise
b) Change the reps
c) Change the sets
d) Change the tempo (lifting speed)

5. Giving up too early. Theres no quick fix solution when it comes to losing weight, if you’re serious about losing weight it takes determination, commitment and patience. After a few weeks of training youll begin to notice changes happening which will motivate you to try even harder. Don’t expect things to happen overnight and STICK with it.


6. Spot reduction. I must have heard people say a thousand times “ I need to do more crunches I can feel myself starting to get fat”. Doing set after set of the same exercise to try and lose fat in some areas just doesn’t work. Unfortunately the body doesn’t work this way, when you begin to lose weight you are unable to determine which area your body will lose fat.


If you make these changes to your weight loss program I guarantee youll instantly see better results, FASTER.

Train Hard!

Dan Clay

Eastern Suburbs Boot Camp
Sydney Personal Trainer
Corporate Health

Eastern Suburbs Personal Trainer Reveals 6 Tips You Must Know Before Signing Up For ANY Fitness Boot Camp

Outdoor Fitness Boot Camps are growing in popularity throughout Sydney's Eastern Suburbs for many reasons. Firstly they’re cheaper than traditional 1-1 personal training. They also offer more comradeship between participants and are more fun whilst still providing the same expert coaching.

Unfortunately, there are one or two downsides to fitness boot camps. Too many personal trainers wanting a piece of the very profitable boot camp pie are getting into boot camps without having the adequate skill, knowledge or experience to design workouts for large outdoor groups. These 6 tips will guide you on how to choose the right fitness boot camp that will ensure you get great results and at the same time keep you safe.

6 Tips You Must Know Before Signing Up For ANY Fitness Boot Camp

1.) Looking the Part. If the boot camp instructor is serious about health and fitness and they know they’re stuff they should be fit and healthy themselves. Why would you want to be trained by someone that isn’t in shape themselves?

2.) Fully Qualified, Insured and Registered with Fitness Australia. There are too many boot camp instructors out there without the necessary qualifications and insurance. Be careful of these instructors as they don’t have the proper knowledge or understanding of safe training methods. Also if you were to hurt yourself you wouldn’t be compensated for your injury.

3.) Bodyweight Before External Weight. A trainer that knows their stuff will never load you with external weight before you have mastered the exercise with bodyweight first. If you can’t control, stabilize and move your own bodyweight through basic movement patterns such as push ups, bodyweight rows, lunges, squats and chin ups they should never ask you to add external resistance.

4.) Nutrition Plans. Nutrition is about 70-80% of the fat loss program, if your nutrition isn’t right you’ll never be able to lose weight - YOU CAN’T OUT TRAIN A POOR DIET! The nutrition plan should be easy to follow and give you the tools you need to calculate your calories and give you advice on what types of food you should eat.

5.) Client Testimonials. If the boot camp program is effective then there should be testimonials from satisfied clients. There should be before and after pictures posted on their website with information about how much weight they lost and in how much time.

6.) Free Trial Or Your Money Back. If the boot camp company is confident about the services they provide they will offer you a free 1 week trial, your money with no questions asked or both.

If you have any questions please feel free to contact me.

Train Hard!

Dan Clay

Boot Camp Eastern Suburbs
Personal Training Sydney
Corporate Fitness Sydney