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Q&A With Sydney’s Best PT

Everything you need to know to get your fitness routine on point! ?

Living in Sydney,  you only have to swing your handbag around a few times before smacking a PT in the chiselled jaw.

With a slew of fitness crazes hitting us every year, the rise of the PT is bigger than ever and unfortunately, most of them seem to know absolutely nothing about what they’re self-professed ‘experts’ at.

So who the deuce can you trust!?


This guy.

Luke Horder trained my lazy ass for almost 3-years and although I refused to run up hills, lift heavy weights, do burpees… Actually, the list of things I refused to do is quite long… he was always a bloody awesome trainer and really knew his stuff.

So in line with our new ‘Be Active’ collection, I thought I’d sit him down and get some fitness advice for myself you lot. Keep reading to find out the best exercise for fat loss, the best time of day to train and the BIGGEST fitness misconceptions around.

Hint: Protein shakes aren’t all they’re cracked up to be…


S: Have you always been interested in exercise? How did you get into PT?

LH: I have two older brothers so as a child I was always riding bikes with them and getting up to no good :p I lived on the Central Coast in Avoca, which has a strong surfing culture, so I grew up riding waves and playing sport with my mates. I loved soccer and progressed to the highest rep team, NSW State team and won many premierships along the way. The feeling of winning a sporting match, riding awesome waves and riding bikes with my brothers made me realise how much I enjoyed exercise and keeping fit. People saw how much I loved sports and exercise, and were always asking about my training routine so I decided to start my PT business. This has led me to pass on my experience to others and make a business out of it, living the lifestyle I always dreamt of.

S: What’s the best and worst part of being a PT?

LH: The worst part is definitely getting up at 4.30am in the middle of July when it’s raining, cold and dark. I just have to keep thinking of the reasons why  I  do this job and that’s what gets me out of bed. Now the BEST part is the beautiful summer days when I get to train people on the beach. I love jumping in for a swim or surf afterwards at Bondi Beach and look over to the city just thinking of the thousands of other people sweating in their suits and stuck in their corner offices.

^ Gee, thanks Luke… 0a87a759c6af4a774cff021161e39fab.png

S: Where do I start if I’m new to fitness!? 

LH: Getting out and going for a walk, trying to do as many 1 minute jogs as possible. Then the next day – go out again and just do a little more than the day before. The first two weeks is just about getting out there and getting into a routine and then after two weeks, you’ll be ready to start a more intense cardio and gym program.

S: How important is diet when training? Some people say they can eat whatever as long as they train, other people say it’s 80/20 etc HALP! 

LH: To be honest I average around 22,000 steps a day, I surf ski paddle in the mornings and I do short gym/weights workouts in the afternoon. This allows me to personally eat whatever I want and get away with it. If your actively level is low and you want to lose weight I believe it’s 80% diet. If I was moderately exercising 3-4 times a week I would say it’s 50% diet, 50% exercise.

S: How many times per week should I train?

LH: In my opinion, I think you should exercise every day just to feel good and to receive all those health benefits that exercise gives you. Obviously, the more duration and the higher intensity the greater those health benefits will be, however just getting out there and doing something is better than doing nothing.

S: What time of day is best to train?

LH: I have always been a person who exercises early in the morning. Most of your food has already digested during your sleep, which in turn burns more calories from your fat stores. I find that having a small juice or snack before I train gives me enough of an energy spike to have a good, solid workout. I also believe that the muscles have been well rested and this would lead to better performance within your workout.

S: What’s a realistic timeframe where you can expect to see results?

LH: The science shows – most results are clearly shown in the 4th-8th week. This is under the assumption that in the first 4 weeks you have started from a low base and have been building into a structured program, as when you reach week 4 you would be in full stride as you take on the exercise regime.

S: What 5 things do people need to do to lose weight? 


  1. Portion control.
  2. Eat more low G.I. foods.
  3. Do low-intensity exercises for longer than 1.5 hours.
  4.  When doing high-intensity exercise, push your heart rate above 90%.
  5. Write an exercise plan for each day for a month that progressively increases each week and stick to the plan no matter what.


S: What are your top 5 exercises for weight loss?


  1. Long distance running.
  2. High-intensity interval skipping.
  3. Triathlons or the like, where you run, swim and bike.
  4. Large muscle group weights.
  5. Getting out there and being active with your kids!

S: What are the biggest misconceptions about fitness?


  1. The whole theory on protein shakes. There still isn’t convincing evidence that they work.
  2. Yoga as a fat burning workout. Sure, it’s a great flexibility and strength type of exercise, and I recommend it to everybody, however, it’s not going to help you for weight loss.
  3. 5 or 10-minute workouts. These short high-intensity workouts that the media promote, can give you health benefits as you are exercising. However, it’s not going to help if you’re trying to lose body fat in a short period of time.


If you’d like to be trained by Luke, check out his site here. Check out our slick new activewear here.

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