A healthy routine – nutritious food


To repeat and replicate a movement, Reps is short for repetitions. Repetitions define the number of times to perform an exercise. For example, if you curl the dumbbell 15 times, then you have completed 15 Reps of biceps curls.


Sets refer to how many times you will repeat an exercise for a certain number of repetitions. For example, you do 12 squats and rest. Then you do another 12 squats, rest, and then another 12. You have now completed three sets of 12 reps.


Tempo in weight training is the rhythm at which you raise and lower a weight including the rest time at the top and bottom of the lift. This comes in the form of a numerical scheme. The first number being the time in seconds to lower the weight the second being the pause time before raising the weight again.


the amount of time you rest between sets can have a major impact on how each exercise affects your body . Rest too long and your workouts lose intensity; rest too little and you burn out too quickly. The amount of time can vary a bit, depending on how many sets you’re going for and how heavy the weight is, but 60-90 seconds between sets is a good guideline.


A phrase you will hear often at Gambaru. BodyTyping is a one-off analysis that will access your body type, your dominant gland and your metabolic balance. It gives you an understanding of what foods you should eat for your Body Type and what exercise routines you should follow. It can make a major difference in how effectively you burn fat, build muscle and put an end to yo-yo diets.


In Japanese culture Gambaru is about ‘going beyond what you think you can achieve’. It’s a journey that once started, can take on a momentum of its own. While those outside may scratch their heads at your dedication, within these walls alongside others, you are creating your future – and that is a very powerful thing.