 This is a question that comes up a lot. In fact, the fitness industry often swings in favour of one of these methods of training but what does the science say. According to Dr Martin Gibala and Professor Stu Phillips of McMasters University, the science suggests the answer is both. The best thing for your health to ensure that you live a long and healthy life is to regularly perform both strength and cardio training. They go to say that in one March 2018 study researchers used UK data on about 80,000 unique participants. Regular people who researchers followed for years to track their health, their cardio and strength fitness, whether they died and if so, how? Now as you might expect, higher cardio-respiratory fitness was associated with a smaller risk of dying from either all-cause death or cardiovascular disease or cancer. The more in shape you were, the longer you live basically. Something similar happened to people the stronger they were. The strongest people tended to also be the ones least likely to die from all-causes. But the people who were least likely to die from all-causes as well as cardiovascular disease were the ones that were both in shape and strong. The point is that strength and cardio fitness both were important. The same results have been replicated time and time again in different sorts of studies called randomized controlled trials. For example, a 2012 Australian study put several groups of overweight and obese people through 12 weeks of training. One group did all cardio, one did all strength training and the third group did a combination. The combined group saw greater benefits for weight loss, fat loss and cardio-respiratory fitness. Another Australian study found that combining strength training with aerobic training featured something of a multiplier effect in populations with coronary heart disease. Essentially, the finding was, cardio will make you fit and strength training will make you strong and both cardio and straight training together will make you even more fit and strong than either alone. Now you might read this and think, "Well John, I am super busy so how do I include both in my routine?" That is a great question and I will share some tips about how to do this in my next blog. References. 1. March 2018 study used UK data on about 80,000 unique participants https://academic.oup.com/aje/article/187/5/1102/4582884 Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off.
1. Here is our youtube channel which has over 100 videos including 55 workouts and other educational videos. 2. We now offer ONLINE 1-1 Personal Coaching. Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 personal training via our TRUECOACH online platform. Check it out here 3. Check out our small group coaching sessions (max 4-10 people) Small Group Coaching. 4. 1-1 Personal Training at our Studio in North Sydney. Our top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at our boutique studio in North Sydney. Check out our Personal Training Options here:
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This weeks workout is a home bodyweight strength workout for muscle toning. It is a simple program with 6 exercises divided into 3 pairs. Perform each pair of exercises for the number of sets prescribed in the video below. You can make this program harder by adding a backpack full of books to add extra weight to your body or you can add repetitions to each set of exercises. It is tough to do back exercises without any equipment at home so the choices are limited. I would encourage you to purchase a suspension trainer or set of resistance bands for future workouts. You can warm up by performing each exercise for 10 repetitions for the upper and lower body exercises and for 15-20 secs each for the core exercises. See the video below for the exercises and the program. Enjoy the workout. Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off.
1. Here is our youtube channel which has over 100 videos including 55 workouts and other educational videos. 2. We now offer ONLINE 1-1 Personal Coaching. Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 personal training via our TRUECOACH online platform. Check it out here 3. Check out our small group coaching sessions (max 4-10 people) Small Group Coaching. 4. 1-1 Personal Training at our Studio in North Sydney. Our top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at our boutique studio in North Sydney. Check out our Personal Training Options here:  This is a great question I received from a reader. Without delving too much into the science of training and nutrition, here is the quick summary. 1. Toning up is all about reducing your extra layer of body fat to reveal the toned muscle underneath. Think of a sculptor chiseling away at a marble block to reveal a beautiful statue underneath. 2. You need to use a combination of diet, weight training (super important) and cardio to get this result. It can be done without cardio but I like to include both types of exercise for overall health. 3. The typical approach to toning up is to do tonnes of cardio and diet, with weights being done if people have a spare 30 minutes. The optimal approach would be to optimise your weight training over cardio. I would aim for a minimum of two full body weight training sessions per week but would prefer 3 to get better results. 4. In order to lose fat and keep your muscle it is imperative to eat less calories than your body needs and to keep your protein intake high. I don't mean astronomical levels of protein. For our clients we like to use 1-2 palm sized portions of protein per meal. This is great because you are all different sizes and this can be individualized to the size of your own hand. Protein is essential to keep muscle protein synthesis happening which is the natural rebuilding process of your lean muscle tissue in your body. In fact, some people have actually gained a little bit of muscle while being eating 1000 less calories per day and the main reason they could do this was because they did weights 3-4 times per week and upped their protein intake. https://www.sciencedaily.com/releases/2016/01/160127132741.htm We need the calorie deficit because we want to lose the excess body fat. Also, by eating less you will not be able to add size to your body, you will keep your lean muscle, make it harder and firmer because you are constantly doing weights and you will look smaller and fitter and more toned. 5. So, here is how a weekly schedule could look like.
That's too much for me John, I can only train three times per week. Cool, simply knock off the cardio, keep the weights, eat in a calorie deficit and keep your protein high. Add in 5,000-10,000 steps per day to increase your energy output and reduce stress and you will still get great results. What If I can only train twice per week? You can do it, but the results will take a hell of a lot longer to get and you will have to progressively train harder in those two sessions. In summary. 1. Eat in a calorie deficit and keep your protein intake higher than normal (eat 1-2 palm sizes of protein at every meal). 2. Prioritise weight training over cardio and aim for at least 2-3 sessions per week. 3. Constantly aim to progress your training so that you are lifting more or moving faster every month. Does this make sense? If you are stuck for programs, here is a great example of a weight training program for fat loss and muscle toning. Let me know if you have any questions about toning up without getting big muscles.
Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off. 1. Here is our youtube channel which has over 100 videos including 55 workouts and other educational videos. 2. We now offer ONLINE 1-1 Personal Coaching. Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 personal training via our TRUECOACH online platform. Check it out here 3. Check out our small group coaching sessions (max 4-10 people) Small Group Coaching. 4. 1-1 Personal Training at our Studio in North Sydney. Our top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at our boutique studio in North Sydney. Check out our Personal Training Options here: This week we have a superset workout designed to save time, burn fat and increase your lean, fit looking muscle. Some of our small group clients and many of my PT clients would have tried this workout and it is tough but very good for results. What are Supersets? SUPERSETS Supersets is a training method where you pair two exercises together and perform them back to back. Typically this is performed with a muscle group that opposes the action of another (think biceps and triceps, quads and hamstrings, back and chest) but can be performed with the same muscle group. This works to improve the overall time efficiency of a training program. How to Perform Supersets (see the video below also). Choose two exercises in the same or varied muscle groups (for this example we will use the same muscle groups) and perform one after the other in an alternating fashion with an appropriate rest period between sets. E.g., A1) Dumbell Chest Press: 8-10 Reps x 3 Sets; rest 10 Secs. A2) Push Ups: Max Reps x 3 Sets: Rest 90-120 Secs. So, you would perform A1, transition to A2 and then rest for 90-120 seconds and repeat 2 more times. Then you would move on to the next exercises. The Warm Up:
The Workout:
The Cooldown:
How to progress this workout. As with all weights workouts I like the rule of "two". If you can perform your exercise for 2 more reps with the existing weight, it is time to increase the weight. For the push ups and the swiss ball leg curls, you can add 1-2 reps each week. Change the workout after 6-10 workouts but keep going for up to 12-16 workouts if you keep making progress. Enjoy the workout and the video will help with all the exercise demonstrations. Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off.
1. Here is our youtube channel which has over 100 videos including 55 workouts and other educational videos. 2. We now offer ONLINE 1-1 Personal Coaching. Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 personal training via our TRUECOACH online platform. Check it out here 3. Check out our small group coaching sessions (max 4-10 people) Small Group Coaching. 4. 1-1 Personal Training at our Studio in North Sydney. Our top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at our boutique studio in North Sydney. Check out our Personal Training Options here: |
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