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PODCAST

The College of Health and Fitness

The College of Health and Fitness Podcastwww.cohaf.edu.auA dedicated podcast channel for students of The College of Health and Fitness, providing exclusive access to:Course Summaries and Outlines: Detailed summaries of key course materials, helping students review and reinforce their understanding of complex concepts.Research Article Summaries: Concise summaries of relevant research articles, enabling students to stay up-to-date with the latest developments in the field of health and

education

All Episodes

14:25

The Detriments and Alternative to Bulking and Cutting

The College of Health and Fitness ·

2025/12/15

The source provides a critical analysis of the long-standing bodybuilding practice of bulking and cutting, which involves alternating periods of calorie surplus and deficit to gain muscle and then lose fat. While acknowledging the theoretical simplicity and popularity of the approach since the 1960s, the text argues that modern research reveals significant negative impacts on both mental and physical health. Specifically, bulking and cutting cycles are linked to a higher risk of developing eating

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14:49

Carbohydrates and Athletic Performance

The College of Health and Fitness ·

2025/12/09

The source provides an extensive overview of the role of carbohydrates in the human body, particularly focusing on their function as the main energy source for athletes. It explains that carbs are broken down into sugars and are categorised as either simple or complex, with varying rates of digestion and different applications for fuelling exercise. The text addresses the daily requirement for carbohydrates, suggesting an intake of around 55-60% of total calories, adjusted for an individual's

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11:24

Five Minutes to Fitness: The Power of Brief Daily...

The College of Health and Fitness ·

2025/12/02

This podcast examines a study investigating the impact of just five minutes of daily bodyweight resistance training on previously untrained adults over four weeks. Participants completed one set of four exercises, emphasising slow eccentric movements, and progressed by using more challenging variations. The research measured various physical and mental well-being metrics, including strength, endurance, flexibility, cardiovascular response, and self-reported feelings. Although no significant changes

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18:46

Reverse Dieting

The College of Health and Fitness ·

2025/11/30

The concept of reverse dieting is explored in this episode. Reverse dieting suggests gradually increasing calorie intake post-diet to repair metabolism, prevent weight regain, and allow for higher calorie consumption without fat gain. The author argues against these claims, stating that metabolism isn't "broken" but adapts to weight loss and mostly recovers at maintenance. It's explained that metabolism cannot be boosted beyond what's proportional to body composition, with any significant increase

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21:27

Minimal But Meaningful: Training for Busy Schedules

The College of Health and Fitness ·

2025/11/23

How time-efficient training methods can help individuals achieve significant fitness results, even with limited schedules. It presents five minimal-dose strategies for strength building, including single full-body weekly sessions and "exercise snacks," supported by recent research. The document also provides practical programming principles for busy clients, emphasising the use of compound lifts, supersets, and focused warm-ups to maximise workout effectiveness. Additionally, it offers sample

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16:38

Mediterranean Diet, Exercise, and Type 2 Diabetes...

The College of Health and Fitness ·

2025/11/16

This session outlines research investigating the effectiveness of a modified Mediterranean diet combined with exercise in preventing type 2 diabetes (T2D) among adults who are overweight or obese and have metabolic syndrome. The study, a secondary analysis of the PREDIMED-Plus trial, compared an energy-reduced Mediterranean diet with physical activity and behavioural support against a traditional Mediterranean diet with ad libitum caloric intake. Researchers found a 31% reduced risk of developing

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12:29

Dietary Fat's Impact on Testosterone Levels

The College of Health and Fitness ·

2025/11/09

This source examines the connection between dietary fat intake and testosterone levels, a widely recognised hormone important for male physiology and muscle growth. It highlights a meta-analysis that investigated the impact of low versus high-fat diets on various testosterone measures. The findings suggest that higher-fat diets, specifically in the range of 30-40% of total energy intake, tend to modestly increase testosterone levels compared to lower-fat diets. However, the article also cautions

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11:17

Fasted Training: Research on Muscle Gains and...

The College of Health and Fitness ·

2025/11/03

This podcast explores the effects of fasted versus fed training on muscle gain, fat loss, and strength. It reviews research findings to challenge common beliefs about intermittent fasting's impact on exercise outcomes. One study by Vieira et al. (2025) compared resistance training in fasted and fed states, showing similar improvements in muscle and strength, with a slight lean mass advantage for the fasted group. Conversely, research by Triki et al. (2023, 2024) examined training during Ramadan, a

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15:16

Pauses for Progress: Intermittent Training and Plateaus

The College of Health and Fitness ·

2025/10/29

The source explores the concept of plateauing in strength training and investigates whether taking breaks from consistent training can help overcome this. It references research, such as a study by Ogasawara et al., which compared continuous training to intermittent training, finding similar overall gains in muscle and strength despite periods of detraining in the intermittent group. Two primary theories are discussed: resensitisation, suggesting muscles become more receptive to growth after a

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15:51

Resilience and Grit

The College of Health and Fitness ·

2025/10/26

This excerpt features a discussion encouraging students to attend the Connect + Convert Sydney training, highlighting its core benefits. The number one reason to attend is the impact it will have on creating a thriving business and a bright future, achieved by mastering the "forever client matrix" and building strong relationships. This methodology ensures continued success even amidst disruptions. The training also heavily focuses on developing resilience and grit. Resilience is defined as the

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12:38

Artificial Sweeteners: Harmless or Helpful?

The College of Health and Fitness ·

2025/10/21

This explores the ongoing debate surrounding artificial sweeteners, often referred to as non-nutritive sweeteners. It addresses common concerns regarding their impact on health, including chronic diseases, food cravings, and the gut microbiome. The source highlights the importance of distinguishing between observational studies and randomised controlled trials, suggesting that many negative associations are due to reverse causation. Ultimately, the text concludes that artificial sweeteners appear to

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11:32

Preparing Graduates for Workplace Challenges

The College of Health and Fitness ·

2025/10/13

The provided source features an interview with Conor and Kallum, the founders of Connect and Convert, a company that assists businesses, particularly those in the fitness and coaching industries, in bridging the gap between theoretical knowledge and practical application. They discuss common workplace challenges such as client retention and attracting new clientele, offering strategies to overcome them. Their core philosophy centres on masterful communication and understanding the psychology behind

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13:11

Unlocking Sales Influence: Psychology, Brand, and...

The College of Health and Fitness ·

2025/10/05

This episode outlines a three-day program designed to enhance sales and marketing skills by applying psychological principles and practical strategies. The first day focuses on understanding psychological phenomena like the Zeigarnik effect to influence customer engagement. Day two covers building a strong business brand and establishing personal authority to stand out in a competitive market. Finally, the third day is dedicated to integrating all learned concepts into a complete sales cycle

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19:37

The Essential Role of Sleep in Body Composition and...

The College of Health and Fitness ·

2025/09/29

Sleep plays a pivotal role in both body composition and athletic performance, though its importance is often underestimated despite being a free and accessible aid. The relationship between sleep and these aspects is complex and often reciprocal, with improvements in sleep tending to positively influence other areas of well-being.

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10:43

Hypnosis for Peak Sales Performance

The College of Health and Fitness ·

2025/09/22

The source clarifies common misconceptions about hypnosis, explaining that it is not a form of mind control but rather a cooperative "do with" process where individuals willingly follow instructions to relax their minds and accept suggestions. It is emphasised that participants retain full control and will not act against their values or moral compass. This style of light hypnosis is presented as a mental performance technique, akin to those used by top athletes, aimed at rewiring the mind for

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12:03

Optimal Rep Ranges for Muscle Growth

The College of Health and Fitness ·

2025/09/15

The provided sources consistently advocate for a moderate rep range of 6-12 repetitions per set, using weights that are 70-80% of your maximum, as the optimal strategy for muscle growth. This approach effectively balances muscle tension and metabolic stress, two key drivers of hypertrophy. The texts emphasise the importance of training close to failure (RPE 8-10, or leaving 0-2 reps in reserve) and performing 3-6 sets per exercise to maximise gains while managing fatigue. While acknowledging that

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10:18

Repetition Drop-Offs in Multi-Set Lifting Protocols

The College of Health and Fitness ·

2025/09/07

The source explores normal repetition drop-off during multiple sets in weightlifting, referencing a meta-analysis by Nuzzo that investigated how many repetitions lifters typically lose on subsequent sets when maintaining the same weight. It provides average percentage reductions for protocols ranging from four to six sets, suggesting that while there's some variability, set two typically yields around 70% of set one's reps, with a fatigue plateau appearing after approximately five sets. The text

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9:22

Diet Drinks: Weight Loss Ally or Foe?

The College of Health and Fitness ·

2025/09/03

The episode addresses the common misconceptions surrounding artificially sweetened beverages and their impact on weight loss. It highlights how these drinks are often mischaracterised as detrimental, despite a lack of scientific evidence to support such claims. The source then references two clinical studies (Peters et al., 2016; Harrold et al., 2024) that investigated the role of diet beverages in weight management following an initial weight loss program. Both studies demonstrated that

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27:48

Strength Training Research: Volume, Hypertrophy, and...

The College of Health and Fitness ·

2025/08/25

The provided texts explore the relationship between training volume, muscle hypertrophy, and strength gains, challenging common assumptions in strength training. They argue that higher training volumes generally promote greater muscle growth, contrary to the belief that gains plateau at moderate volumes due to factors like muscle swelling or sarcoplasmic hypertrophy. The sources also highlight why strength increases don't always directly reflect muscle growth, explaining that strength is influenced

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49:09

Mastering the Deadlift: Technique, Biomechanics, and...

The College of Health and Fitness ·

2025/08/22

This guide offers a comprehensive analysis of the deadlift, covering fundamental physics principles like force and moment, and their application to human movement. It details the anatomy of key bones, muscles, and joints involved in the lift, explaining their roles. The text then explores the biomechanics of both conventional and sumo deadlifts, including discussions on stance, grip, breathing, and bar path, while also providing strategies for diagnosing and correcting common weaknesses and

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74 results

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