MY HEALTH AT FIRST

So far if you have been following the programme I've been setting out for you, by now you will have been attempting to get some rhythm and flow to your cardio workouts. I want to stress here that we are working towards three workouts per week that are an hour long and progress you in all the key areas of training.

Doing some kind of progressive resistance workout is essential not only in making you strong but in helping you lose fat. You won't burn that many calories working with weights but it is the long term effect on metabolism and lean muscle tissue that matters here. Research tells us that keeping weight workouts intense and vigorous is the best way to boost metabolism both during and after the weight session. Boosting lean muscle tissue and keeping the metabolism active means your body will burn energy hours after the weights session is over. Over time you want to increase lean muscle tissue and decrease fat. By doing this, you will become more efficient at utilising energy consumed and start to lose weight and tone up.

What is clear is that regardless of your fitness level and ability in the gym, you have to workout as intensely as possible, without causing injury. There are zillions of ways to workout and it strikes me that most of the population do not have the basics in place when it comes to weight training. You must have a balanced all over body workout at least twice per week to progress. Keep the workout thorough and keep it technically sound. Pace and intensity will come as well as variety. There is no point starting with a one legged squat on a bosu for legs. Get the basic squat technique perfected and great legs will be yours.

Most clients I see who want to tone up, improve fitness and become stronger are all put through a workout that hits every muscle group. How many exercises and how many sets and reps are very individual. As long as you have the following in your routine you will have both balance and structure to your workouts. Remember, when using weights, you are there to workout, not chat, not stare at the people in the gym and not to get side tracked fiddling with your i-pod.

You must vary the number of reps you use in the workout. Never just do 20 reps of a light weight thinking it will tone you up, it wont. Variety and shock is what the body requires and not being afraid to push a little towards the end of the sets. For arguments sake, you want to do sets of 12-15 reps and every fifth workout throw in a 15 -20 reps session then follow it with a 10 -12 reps session. Keep the body guessing.
You need to get through the weight workout on twenty minutes, so don't hang around.

Bicep curls
Triceps dips
Press ups
Seated row
Squat and shoulder press
Squat or leg press
Hamstring curl on a Swiss ball

You have to get these basic exercises nailed and create some momentum, pace, intensity, without these nothing ever changes. Then you can move onto more advanced movements, more functional movements. I will introduce stomach and core next week. Building a programme that you know upside down and back to front is essential.

If you have joined a gym, get the trainer to go over the above programme and get them to reiterate the cardio loop I designed.
YOU HAVE TO GET THIS KIND OF PROGRAMME INGRAINED FOR LIFE SO TO BE ABLE TO KEEP CONTROL OF YOUR BODY.

So far if you have been following the programme I've been setting out for you, by now you will have been attempting to get some rhythm and flow to your cardio workouts. I want to stress here that we are working towards three workouts per week that are an hour long and progress you in all the key areas of training.

Doing some kind of progressive resistance workout is essential not only in making you strong but in helping you lose fat. You won't burn that many calories working with weights but it is the long term effect on metabolism and lean muscle tissue that matters here. Research tells us that keeping weight workouts intense and vigorous is the best way to boost metabolism both during and after the weight session. Boosting lean muscle tissue and keeping the metabolism active means your body will burn energy hours after the weights session is over. Over time you want to increase lean muscle tissue and decrease fat. By doing this, you will become more efficient at utilising energy consumed and start to lose weight and tone up.

What is clear is that regardless of your fitness level and ability in the gym, you have to workout as intensely as possible, without causing injury. There are zillions of ways to workout and it strikes me that most of the population do not have the basics in place when it comes to weight training. You must have a balanced all over body workout at least twice per week to progress. Keep the workout thorough and keep it technically sound. Pace and intensity will come as well as variety. There is no point starting with a one legged squat on a bosu for legs. Get the basic squat technique perfected and great legs will be yours.

Most clients I see who want to tone up, improve fitness and become stronger are all put through a workout that hits every muscle group. How many exercises and how many sets and reps are very individual. As long as you have the following in your routine you will have both balance and structure to your workouts. Remember, when using weights, you are there to workout, not chat, not stare at the people in the gym and not to get side tracked fiddling with your i-pod.

You must vary the number of reps you use in the workout. Never just do 20 reps of a light weight thinking it will tone you up, it wont. Variety and shock is what the body requires and not being afraid to push a little towards the end of the sets. For arguments sake, you want to do sets of 12-15 reps and every fifth workout throw in a 15 -20 reps session then follow it with a 10 -12 reps session. Keep the body guessing.
You need to get through the weight workout on twenty minutes, so don't hang around.

Bicep curls
Triceps dips
Press ups
Seated row
Squat and shoulder press
Squat or leg press
Hamstring curl on a Swiss ball

You have to get these basic exercises nailed and create some momentum, pace, intensity, without these nothing ever changes. Then you can move onto more advanced movements, more functional movements. I will introduce stomach and core next week. Building a programme that you know upside down and back to front is essential.

If you have joined a gym, get the trainer to go over the above programme and get them to reiterate the cardio loop I designed.
YOU HAVE TO GET THIS KIND OF PROGRAMME INGRAINED FOR LIFE SO TO BE ABLE TO KEEP CONTROL OF YOUR BODY.

So far if you have been following the programme I've been setting out for you, by now you will have been attempting to get some rhythm and flow to your cardio workouts. I want to stress here that we are working towards three workouts per week that are an hour long and progress you in all the key areas of training.

Doing some kind of progressive resistance workout is essential not only in making you strong but in helping you lose fat. You won't burn that many calories working with weights but it is the long term effect on metabolism and lean muscle tissue that matters here. Research tells us that keeping weight workouts intense and vigorous is the best way to boost metabolism both during and after the weight session. Boosting lean muscle tissue and keeping the metabolism active means your body will burn energy hours after the weights session is over. Over time you want to increase lean muscle tissue and decrease fat. By doing this, you will become more efficient at utilising energy consumed and start to lose weight and tone up.

What is clear is that regardless of your fitness level and ability in the gym, you have to workout as intensely as possible, without causing injury. There are zillions of ways to workout and it strikes me that most of the population do not have the basics in place when it comes to weight training. You must have a balanced all over body workout at least twice per week to progress. Keep the workout thorough and keep it technically sound. Pace and intensity will come as well as variety. There is no point starting with a one legged squat on a bosu for legs. Get the basic squat technique perfected and great legs will be yours.

Most clients I see who want to tone up, improve fitness and become stronger are all put through a workout that hits every muscle group. How many exercises and how many sets and reps are very individual. As long as you have the following in your routine you will have both balance and structure to your workouts. Remember, when using weights, you are there to workout, not chat, not stare at the people in the gym and not to get side tracked fiddling with your i-pod.

You must vary the number of reps you use in the workout. Never just do 20 reps of a light weight thinking it will tone you up, it wont. Variety and shock is what the body requires and not being afraid to push a little towards the end of the sets. For arguments sake, you want to do sets of 12-15 reps and every fifth workout throw in a 15 -20 reps session then follow it with a 10 -12 reps session. Keep the body guessing.
You need to get through the weight workout on twenty minutes, so don't hang around.

Bicep curls
Triceps dips
Press ups
Seated row
Squat and shoulder press
Squat or leg press
Hamstring curl on a Swiss ball

You have to get these basic exercises nailed and create some momentum, pace, intensity, without these nothing ever changes. Then you can move onto more advanced movements, more functional movements. I will introduce stomach and core next week. Building a programme that you know upside down and back to front is essential.

If you have joined a gym, get the trainer to go over the above programme and get them to reiterate the cardio loop I designed.
YOU HAVE TO GET THIS KIND OF PROGRAMME INGRAINED FOR LIFE SO TO BE ABLE TO KEEP CONTROL OF YOUR BODY.