PHITLOSSOPHY GYM

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Role of dietary intake in weight loss

Exercise and Physical activity linked to weight loss

Basics of calorie counting by Harvard Health

Diet and exercise for weight loss - Research paper by US National Library of Medicine

Research on weight loss, diet and workout

Source of food database used in the app

Here’s a list of some world renowned research publications that form the basis of health and nutrition advice presented in this app

Nutrition

Resources

Workouts

Phitlossophy

Jabbaar Tobios

This 21 days program is designed to kick start your health journey using a simple nutritious diet plan and basic exercises using minimal equipment!

21 Day PhitStarter

A gym based program to help you lose weight and body fat whilst gaining muscle tone and strength and improving fitness levels. Get "shredded" now!

Get "Shredded"

This is my most comprehensive program available where we work together to help you reach your physique goals in the fastest possible time frame! 

This membership is exclusive to a limited number of clients where I create a fully personalised program to your lifestyle, resources and preferences.

One on One Personal Training

This is designed to change tempo of training while keeping up the intensity of it...TIME TO GROW

MASS BUILDER

GET PEELED 

Lean Muscle for Women
Think about a lean hour glass shape with very proportionate muscle, small waist, wide shoulders, and thick quad sweeps. When they turn around you see faint hamstring lines, ham Glute tie-in’s 

Female Muscle Builder

Phitlossophy Training Systems 12 Week Program 
If you are a strength athlete or a performance athlete, you need movements performed in training to translate to your sport. Bodybuilding is about growing deeply defined, etched muscle, not performance. We know that you must condition a muscle, strengthen it and then build it. This process takes time. However, the body also adapts very well. We recommend a 12-week training program (split routine hitting each body part once per week and allowing recovery, which is highly notarized by bodybuilders) that will condition, strengthen and build your muscles while on the Phitlossophy Lean Like Me Program. It is known in the Exercise Science realm that repetitions lower than five are designed for strength and power. Muscle growth (hypertrophy) is found in the 8-12 rep range. These are the two extremes. Meaning that if, hypothetically, 100% of strength is found in reps five or below and 100% growth is found in reps 10-12, then it’s safe to say that strength and growth can be attained (not 100% of each) at reps 6-10. This is our focus. We divide the routine into three phases:
 
Phase 1: Conditioning
Phase 2: Growth/Strength
Phase 3: Strength/Growth
Weeks 1-4: Conditioning

During the Conditioning weeks, our rep ranges are 12-15 and we perform three to four sets for all upper body and lower body work. The goal is to adjust the weight (increase the load (weight) as the volume (reps) decreases) to get 12-15 reps on every exercise. Rest 1 minute between sets 


Phit Systems 1

Phit Systems 2

1, we are going to work all angles and all of the muscle groups in the booty! Did you know your booty is the largest muscle in your body? Well the gluteus maximus is.

So we are going to hit 1.)Gluteus maximus, 2.) The gluteus medius and 3.)The gluteus minimus 
We gotta work all 3 muscles in the booty! 


Booty Book 

During the Growth/Strength weeks, our rep ranges are six to ten and five to six sets for all upper body and lower body work. The goal is to adjust the weight (increase the load as the volume decreases) to get six to ten reps on every exercise. Rest 1 between sets
Week 1
The rep range will be ten reps for five sets.
Week 2
The goal is to increase the weight, but you must get eight reps
for five sets.
Week 3
The goal is to increase the weight, but you must get six reps for
five sets.
Week 4
The goal is to increase the weight and to increase the sets, but you must get eight reps for six sets. My philosophy for this program is to stimulate the muscle fiber to recruit more muscle fibers quickly. By increasing the muscle fiber density and recruitment patterns we are creating growth in the muscle. With the increase of growth, we now have the ability to increase strength through greater muscle fiber recruitment. When this happens, growth occurs 


Phit Systems 

Phitlossophy Training Systems 12 Week Program 
If you are a strength athlete or a performance athlete, you need movements performed in training to translate to your sport. Bodybuilding is about growing deeply defined, etched muscle, not performance. We know that you must condition a muscle, strengthen it and then build it. This process takes time. However, the body also adapts very well. We recommend a 12-week training program (split routine hitting each body part once per week and allowing recovery, which is highly notarized by bodybuilders) that will condition, strengthen and build your muscles while on the Phitlossophy Program. It is known in the Exercise Science realm that repetitions lower than five are designed for strength and power. Muscle growth (hypertrophy) is found in the 8-12 rep range. These are the two extremes. Meaning that if, hypothetically, 100% of strength is found in reps five or below and 100% growth is found in reps 10-12, then it’s safe to say that strength and growth can be attained (not 100% of each) at reps 6-10. This is our focus. We divide the routine into three phases:
 
Phase 1: Conditioning
Phase 2: Growth/Strength
Phase 3: Strength/Growth



Jabbaar Tobios

Personal Trainer