This is a question that I am asked a lot. I will answer it for you in simple easy to follow terms, because training for the results you want is not rocket science. Just as good eating also isn’t difficult to understand.
You will already know that you need to have an increased heart rate to burn calories, but you may not know that this can be achieved in many different ways. Weight training for example: There is a direct reference between resistance exercising and losing weight. Even when lifting weights your heart rate increases dramatically for short periods of time which will put you into the “Fat Burning Zone”. And the upside of weight training is that if you have no weight to lose, you can actually gain weight. But don’t stress, this is a good thing. You are gaining muscle, and due to the weight of muscular tissue, you will see an increase in your overall weight.
The number one benefit of having more muscle is that you will burn more calories without even exercising. Yes that’s right, just the fact that you have more lean muscle on your body means that your metabolism is working harder and therefore burning extra calories.
Picking a program that’s right for you:
This is best broken down by what body type you are, and what you would like to achieve. Below is a list of the most common conditions.
If you know that you are obese, then you simply need to start moving. There is always something you CAN do.
If you can’t jog, then walk. If you can’t walk, then cycle. If you can’t cycle, then lift some weights…..and you can lift weights.
If you can lift that bottle of soft drink or pie up to your face, then you can also lift a dumb bell up.
Put simply, if you are in the obese category then find something that you can do. You will be amazed how quickly you can move from your first chosen movement to more challenging exercises. From there it will begin to fall into place for you.
(B) Over Weight:
If you’re in this category then you really have no excuse not to get your body moving. Even if you have an injury, simply find movements that you are able to do. People in this category can do a mixture of aerobic activity (jogging, cycling, rowing etc.) as well as weight training (bench press, squats, shoulder press etc.)
The important thing is for you to find something that you both can do, and enjoy doing. This will help combat any excuses you might try to make not to exercise. Your weight will then reduce to a point where you can increase the variety exercises in your arsenal. The more exercises you incorporate, the more fun you will have.
(C) Toning Up:
This is a common request and you have many options at your disposal. The simplest system is a mix of both cardio and weight training.
Here’s an example; Two 5km runs per week. Three gym sessions per week.
To get the most from your gym sessions focus more on compound exercises (multi joint) and less on isolation movements (single joint). Important compound exercises are; Bench Press, Military Press, Lat Pull Downs, Dead Lifts, Squats & Lunges.
Best numbers for you complete are 3-4 sets of 10-12 reps per exercise. Choose a weight that allows you to complete the first two sets with a small degree of difficulty, and then the last two sets should be a real struggle.
A lot of people want to be able to do more movements for a longer period of time. IE; as many Push Ups in one minute as possible, or 100 Push Ups in as short a time as possible. Good cardio training for this type of fitness would be completing 4 x 400m Runs in as short a time as possible.
A good endurance gym session would consist of 4 sets of 15-25 reps of the compound exercises listed above. Choose a weight that allows you to complete at least 15 reps (20 is more ideal) 4 times.
Lots of people want to be stronger and this is best achieved with weights.
The formula for strength is 1-3 sets of 1-3 reps. You will need to grab the heaviest weight that you can possibly handle for this program.
If you can complete 3 reps in the second or third sets then the weight you have chosen will need to be increased. You can do this at your next session.
In Summary: If you’re Obese, start moving NOW. If you’re Over Weight, find something you enjoy doing and start doing it. If you want to Tone Up, hit the road and the weights. If you want more Endurance, do your chosen activity for longer periods with shorter rest periods. If you want to be Stronger, move the heaviest object you can but only once or twice.
If you would like a program more specific to your needs then please feel free to contact me.