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This weeks workout is an interval training workout on the rower although you can easily replace this with a treadmill or bike and I will show you how. Interval training is simply a form of training that has short bursts of high energy output followed by slower recovery periods. It has been used by athletes and fitness enthusiasts for years to improve aerobic fitness but has now taken off mainstream and is mainly used for fat loss. In this interval workout we are going to use a pyramid system. Warm-Up:
Workout.
As you travel back up the pyramid, try to keep similar times as those performed on the way down. Sprint to your best ability. If you cannot get a rower, use a bike or a treadmill and it would go like: Treadmill:
Bike:
You can decrease or increase the distances depending on your speed level. Cool Down:
Give this a go to break up the monotony of gym cardio. I guarantee it will rapidly boost your fitness and burn a lot of calories and it is low impact on your joints.
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You may have heard that you have stopped losing weight because your metabolism stops or slows down to a point where you cannot lose weight. In this video, I will explain the 4 main ways your body fights against you when you try to lose weight or get leaner and I will also DISPEL the myth that your metabolism SLOWS DOWN to the point where you cannot lose weight. Please feel free to share if this helps. Look at that cute face in that picture. This weeks workout is a quick but intense lower body home fitness workout. You can perform this at home, in the park or on the road for work in a hotel room. It requires no equipment. You can replace the bench with a coffee table or chair for one of the exercises. This workout strengthens and tones the legs and builds some endurance also. Warm Up:
Workout:
Cooldown:
The whole workout should only take about 15-25 minutes.  I will not check my social media while you are training with me. I will never sell you any kind of multi level marketing supplement. In fact, I will never even sell you supplements. I will not judge you if you do Zumba, Crossfit, Running, Cycling, Bodypump or whatever else as I would rather you move regularly than do no movement at all. I couldn't care less if your current diet is fast food every meal of every day. I am here to help and educate you along the way to better health. Everyone has to start improving from somewhere. I will focus on your goal. If you just want to feel better and have more energy, that's cool. If you are not worried about aesthetics I will not pursue that. If you want a 6 pack, that's equally fine. It's your goal that's important to me. I will give a shit and genuinely care about your fitness and tailor your approach to get you there. I will never ask you to eat or train or live in a way that I wouldn't do myself. I will always have a plan and a program for you that's based on your goals. It will never be a random workout that I made up on the day. There will be structure and tracking to make sure you are improving. If you haven't mastered an exercise I won't tell you that you have nailed it. Proper form is essential to your progress, not compliments for the sake of compliments. I couldn't care less if you are the most unfit person on the planet. In fact, I would love that as it gives me a chance to really improve your fitness. I will provide every other workout that you need for outside the session instead of holding things back for fear of losing you as a client. The more information you have, the better results you will achieve. Win win for both of us. I will respect the fact that the gym and fitness may not be your most important priority in life and try to meet you where you are at to help you get to your goals. You will be educated, not just instructed. It's a two way dialogue. I need feedback from you to help improve my service and improve your results. I will keep your training and nutrition as simple as possible so that you barely even have to think about it. If you have an injury I will refer out. It's not my skill set to fix injuries that are complicated and require expert attention. I will make your nutrition and training as simple as possible so that you barely have to think about it. This weeks workout is a time trial workout. See the video below for a quick example. Most people find cardio training very boring. I would too if I ran on the treadmill every week with no idea how to change up my training. Here is one of the many ways you can spice up your cardio workout to make it interesting and challenging. It's called the time trial workout. 1. Pick 3 cardio machines at the gym. It can be the rower, the bike and the treadmill or any 3 you want. 2. Perform a certain distance on each. For example. 1km Row - 4km Run - 5km Bike. Pick a set of distances that you can complete in under 30-45 minutes if you are rushed for time. 3. Note the time it takes from when you start the actual first piece of equipment to the end of the last piece of equipment. This includes rest periods etc. 4. Record the time and try to beat it next time. Now you have a cardio workout with goals attached. You can hit the gym with a real plan and a purpose and continually improve your fitness. We are all innately competitive and we do not like going backwards. I would do this workout for 4-6 workouts as you will inevitably not be able to beat your time after a certain number of workouts. Enjoy and let me know what you choose and how you get on.  1. You have not found an exercise routine that you enjoy doing. One that makes you sweat and exercise 3-6 times per week with consistency.
I don't care if it is Zumba on a BOSU ball. You must enjoy it and get up a sweat. Why do you bother if you hate the current exercise you are doing? There is no exact exercise that gets the best results. If you want to step on a fitness stage then there is no doubt you need to make weight training a key component of your training. For general fitness and weight loss, anything goes. Find that type of exercise that makes you want to do it. 2. You haven't found a diet that you can stick to and fit into your normal busy life. One that doesn't make you feel restricted, deprived or missing out. Your method of eating should be designed even for your busiest, most stressful days. Not the days where you think you have time to make Instagram worthy meals and 6 meals per day. That's a joke. Do not get excited about your friends weight loss if they have a history of trying multiple diets. I haven't changed my way of eating for 10 years. Can you confidently do that when you consider trying a new diet? If not, then don't bother. Find a way that suits your lifestyle and one that is simple and so easy to follow that you could explain it to a 5 year old. Do you have any other reasons why you may not have lost weight? I am keen to hear. |
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