Weight Loss Series: Entry III; Exercise
We have looked at how important it is to develop healthy habits and keep your diet in check. Hopefully by the time you arrived here, you have already begun making positive changes in your daily routine and lifestyle Let's look at how you should program your workouts to maximize your time in the gym and calories burned. I will provide a good sample fat burning workout below!
In order to make your workouts most efficient in the gym, your goals should be to keep your heart rate elevated for the majority of your workout. The ultimate goal here is to burn calories as you perform multi-joint and dynamic exercises in circuits or intervals. By recouping multiple muscle groups at once, you will raise your surface temperate quickly and receive an almost immediate boost to your metabolism. You will become fatigued fast with this approach. However, It is important to keep great technique and form as you perform all your exercises throughout your entire workout routine. The weight isn't near as important as it is to keep strict form. You will actually find that most of your exercises in this modality of training may not require any additional weight at all.
Weight loss can be achieved in many different ways inside and outside of the gym. Again, diet trumps everything but when it comes down to your training, make it pair well with your dieting to create a lethal combination. Your time in the gym should be maximized by not focusing on one particular muscle group. There will definitely come a time to do such workouts but as the end all be all goal is to lose that body fat, we should focus on the big picture. Evaluate your goals but I believe these "weight loss" workouts should be performed by anyone in order to keep their heart healthy, body functional, and also allow for some workout variance. These workouts we combine aspects of resistance training, cardio, and plyometrics.
Sample Workout:
Warm Up:
- Dynamic Stretches
- Stationary Bike, Stair Master, Treadmill, or Elliptical- 15min at moderate pace
Working:
Circuit 1: 3 Rounds, 15 reps each exercise, 10 sec rest between exercises
- Weighted Squats (use dumbbell, barbell, or kettlebell)
- Weighted Box Step Ups (use dumbbells or kettlebells) - 15 reps each leg
- Weighted Russian Twist (use medicine ball, kettlebell, or dumbbell)
Circuit 2 : 4 rounds, 40 secs working with 20 seconds rest between exercises
- Mountain Climbers
- Squat Jumps
- Medicine Ball Slam
- Plyometric Box Jump
- Plank
Circuit 3: Finisher ; 3 rounds, 40 secs working with 20 sec rest between exercises
- Bodyweight Push Up
- Sit up or crunch
- Dumbbell Push Press
- Lower Abdominal Leg Raise
You are done! This workout is made to keep you heart racing as you go through many different movements. Take longer rest intervals as needed until you get acclimated to these workouts. Form is function so do not lose that aspect of any exercise throughout the whole routine. If you find yourself breaking form, take a break, then pick back up where you left off. Major notes:
- Stay Hydrated. Another huge aspect of losing weight is water consumption. If you have to, carry a gallon with you to make sure you have water at all times. It may sound silly but by drinking more water, you encourage your body to lose water weight and provides another boost to your metabolism!
- Keep the rest low. When you are doing these routines, stay in the zone and focus on finishing each circuit before you take any significant break (anything more than 3-4 minutes).
- Set up your circuits before you begin in one general area so you aren't running around from one end of the gym to the other. Once everything is set up, then begin.
- Cool Down. Make sure to stretch and foam roll after each and every session to help tense muscles and boost recovery time.
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