This weeks workout is a 20 minute express fat loss workout using one implement, a Kettlebell.
The workout is called EMOM or Every Minute On The Minute.
The idea is that you can get in, work up a sweat and be back at your desk within 30-45 minutes.
It burns a lot of calories and uses a lot of muscles. If you cannot get a Kettlebell you can switch exercises and perform push ups and squats or lunges and rows etc.
How To Progress The Workout To Improve Your Fitness.
Like all my workouts that I give out (see this page for 50 Free Fitness Workouts) I like to progress the workouts over 3-4 weeks to ensure I am getting fitter.
Here are 3 ways to progress this workout.
There is nothing better to motivate you than progress and this is how you do it.
Enjoy the workout.
This week we are highlighting some of our success stories from last year. These clients have made great strides with their fitness and health and have had some amazing results.
Michelle always trains hard and has a laugh along the way. She is a joy to train and has pushed through some rehab and pain barriers to succeed.
Here is Michelle's story.
I was getting back into Jujitsu, mid 2017, after an ACL reconstruction and I needed to lose weight and get fit again in order to complete my Black belt training. I was at my heaviest weight ever and hated seeing myself that way.
I started with the 28day program to see if I would like it…and I did. I liked that the programs were different each day and that they were challenging.
I found that going to the gym on my own , even with a personal trainer giving me a program was boring and I found it hard to keep motivated.
John and Julia keep me motivated and encourage me to push myself beyond my comfort zone. I’m lifting heavier weights then I’ve ever lifted before and feeling so much stronger!
I’ve lost nearly 10 kilograms (with more to come) and most importantly my body fat and measurements have decreased significantly. I’m back to fitting into clothes that I haven’t worn in over 2 years.
I would absolutely recommend the training at Human Design. The best thing is that I’m even doing morning sessions, which I’ve never done it the past.
With the programs all set out for you, I can get there and just do it without having to think too much, which is sometimes hard so early in the morning.
I’m feeling fitter, stronger and actually enjoying my morning sessions. I have more energy during the day and I’m eating better because of it
I would not have achieved this success without someone pushing me consistently.
Michelle McKenna - General Manager - Knowledgeone Corporation
If you finally make 2019 the year for you to change I encourage you to stop trying any diets at all and start thinking about why you make the food choices you do and how to change your environment to make healthy eating easier for you.
Your environment can be set up to make life easier.
As for why you make food choices, I suggest you start reading habit and change psychology books to understand what triggers you to do the things you do.
Awareness and tracking will show you patterns of behaviour that you didn’t even know existed. You know what I mean. The bites and treats throughout the day. The 3pm munchies. The late night snacking.
These two major habits, discovering why you overeat and changing your environment will have more of a long term impact that any diet for weight loss.
Why do Personal Trainers promote weight training so much when it comes to losing weight and getting in shape?
We all know that DIET is the number one priority when it comes to losing weight but when you follow a weight loss or diet program you will often lose fat and MUSCLE.
When you put the weight back on you will regain proportionately more fat than muscle, thus making you not only heavier but looking fatter over time.
This has negative consequences for cardiovascular health, can increase the risk of fatty liver disease and exacerbate the risk for diabetes.
Weight training increases the amount of lean muscle tissue on your body or preserves the all important muscle tissue when you are on a diet and in a calorie deficit (taking in less calories than you need with the goal of losing weight).
Ideally you would want to be losing fat and muscle at a ratio of roughly 4-1. 4 parts fat to 1 part muscle. Most of you diet too hard and do too much cardio and end up with little muscle tissue.
Muscle is a bit more metabolically expensive to maintain in your body so it helps toward preventing weight regain.
Weight training is the only way to give you shape to your body.
Most of you wanting to lose weight usually want to look better in your clothes or naked and toning your body gives you a more athletic, fit look, and brings confidence and improvements in self-esteem. Weight training does this.
If you hate weight training I suggest you find an activity that not only helps you to lose weight but also prevents any muscle loss and this could be dancing, boxing, mma, kickboxing, triathlon, circuit training with weights and bodyweight exercises.
This is why us trainers love a professionally designed, progressive weight training program for our clients.
It helps them achieve most of their desired outcomes.
Please don't overlook the importance of a weight training program as part of a well designed weight loss program.
Circuits are good but they will only get you so far. Weight training can be progressed more safely.
Right now you may be someone who is starting a NEW YEARS FITNESS Resolution.
You may not have trained for a few months or years.
I encourage you NOT to train 5 times per week and push yourself hard during January.
Instead, train 1-3 times per week with at least one days rest between your training sessions.
You are not FIT enough yet to be pushing hard everyday.
When you train, your body breaks things down and goes into an ALARM stage. It then recovers, rebuilds and super compensates by getting everything ready for the next training session.
You will disrupt this natural rebuilding process if you train everyday especially when you are de-conditioned our out of shape.
By having rest days during January you will be better equipped to handle the training load and not get hurt or demotivated when busy life takes over and you cannot make your 5-6 sessions that week.
Anyway, if it's weight loss you are after, it will be your nutrition that makes the biggest dent with your goals.
Instead of giving up everything and making yourself depressed, why not make 1-2 major changes and get started that way.
I am willing to bet that most of you can make 1-2 changes to get good initial results and then you can fine tune.
Trust me, when you get to February you will have lost 1-3kg's, you will be feeling rested and fitter and you will want to continue for the rest of the year.
Most people will hammer themselves during Jan and either get hurt or give up because their bodies just cannot last that pace.
You have all year to get fit and make changes. Most of you won't be fit enough yet to handle five training sessions per week without your body breaking down.
Try not to get to February thinking that "you are done with this fitness thing" already.
That is the clearest sign that you have done too much too soon.