 Joining a gym is exciting. Embarking on a weight loss journey is motivating. Doing the same cardio every week can be boring and drain both excitement and motivation quickly. Here are five simple ways to mix up your cardio to rapidly improve your fitness, motivation and fat loss. 1. The AMRAP Method. Popularised by Crossfit, AMRAP stands for As Many Rounds As Possible. You pick 1-4 exercises or more and perform as many rounds as you can for a set amount of time. The aim is to beat the rounds when you train again. Having targets is important with fitness as you can constantly strive to get a little bit better every week. Here is an example of an AMRAP workout for the gym.
2. The Mini Triathlon. Have you ever admired the physique of a triathlete. They are lean, fit and toned. This is because they mix up their disciplines and use many muscles every day. This also helps with recovery and it burns a tonne of calories. In the gym, here is a great example of a mini triathlon workout. 3. The Multi Mode, Multi Duration Cardio Sprint Workout This is a fancy term for saying that there is a mixture of sprint lengths, rest periods and equipment to be used. I love these types of workouts as research has proven that using multiple pieces of cardio equipment burns more calories than a single piece of equipment at a given intensity. These workouts also move faster as you are moving through different equipment and making it varied. It's also great for fat loss and fitness. Here is an example of this type of workout in action. 4. The Ascending Cardio Workout In this workout I pick 4-6 cardio exercises and I perform 3-4 rounds of each but every exercise increases in distance for each round. You can also start at the highest point and do a DESCENDING CARDIO workout. See below: Round 1:
Round 2
Round 3:
Round 4:
By increasing the distance, I am making the rounds harder. It becomes more challenging but it is a great feeling to finish it all. It is also quick. 30-45 mins all up after a warm up. You can choose any 3-6 machines that you want depending on availability. The variety is endless. 5. The Mini Time Trial Workout. With this workout you can pick 3-6 exercises. Perform the exercises and record the total time it took to complete the entire workout (including transition times). Try to beat your overall time the next time you perform the workout. Here is a great example of this in action. Cardio training has many benefits. It can help you to maintain your weight, reduce the risk of heart disease, improve your mood and of course increase your daily energy. I encourage you to mix up your training. Try not to get stuck doing the same machine for the same length of time for the same intensity every week. This will fast track you to a serious lack of improvements and a stall in your weight loss. I hope these help and let me know if you try any of them. 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 multi-mode multi sprint duration type interval training workout. This is a fancy term for saying that there is a mixture of sprint lengths, rest periods and equipment to be used. I love these types of workouts as research has proven that using multiple pieces of cardio equipment burns more calories than a single piece of equipment at a given intensity. These workouts also move faster as you are moving through different equipment and making it varied. It's also great for fat loss and fitness. The Warm Up:
The Workout:
Cooldown:
You can perform this workout 1-2 times per week with at least 24-48 hours rest between the workouts. It will vastly improve your fitness very quickly and it will burn a tonne of calories. You have variety, a good challenge, a range of sprint lengths and it keeps your exercise fun and motivating. Comment below if you have questions. Good luck. John. 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: Strength Training Workout To Get Lean And Fit This week we have an intermediate to advanced strength workout to get lean and fit. When I say advanced, I do not mean complicated. It is a simple routine consisting of 6 exercises performed in 3 pairs. The video below shows all the exercises with proper technique. The repetitions are roughly 10-12 per exercise which means you should use a challenging weight in order to complete each set. You should be finishing each set with roughly 1-2 reps left in reserve. As always, keep perfect form. The Warm Up:
The Workout:
The Cool down:
How To Progress This Workout. Every time you train is a chance to improve on what you did previously. This ensures that your body is adapting and progressing to help you increase your strength and fitness. With this workout you can progress by:
Hopefully you will try this and reap the benefits. Let me know how you get on. I would love to hear. 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: Here is a Multi Duration Sprint Rower Workout. It is a fancy name for performing different lengths of interval sprints within the same workout. It is quick, but very demanding and burns a lot of calories. It is brilliant for improving your aerobic fitness very quickly. Perform this workout twice per week on non-consecutive days for 4 weeks then change your program. Warm up with a gentle paced 300-500m row and then begin your workout. Stand up and get off the rower after each sprint unless you want the sorest bum in the world. If you like these weekly workouts but you need more help with your fitness, here are four ways I can help you:
1. Here is my youtube channel which has over 100 videos including 55 workouts and other educational videos. 2. I 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 my small group coaching sessions (max 4-10 people) Small Group Coaching. 4. 1-1 Personal Training at my 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: Hello everyone. This week we have an EMOM Home fitness workout. EMOM stands for Every Minute On The Minute. Basically you perform a series of two to three exercises and whatever time you have left in the minute is your rest period. You repeat that for the desired time range. In this workout, we have two rounds of ten minutes with three exercises in each round. It is a short but very effective workout that can be performed anywhere without equipment needed. If you want to have a quick, sweaty, effective workout, this is ideal for you. The Warm Up:
The Workout:
The Cooldown:
Progressions. You can progress this workout by adding an extra minute to each 10 minute round. Or you can perform more reps of each exercise. For example:
Give the workout a go and comment if you need exercise alternatives. 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: Here is a fantastic weight training workout that works really well for weight loss and toning. It is comprised of 10 different exercises arranged into 5 pairs. Each exercise is performed for 2 sets each and the repetitions sit at around 15-20 for each exercise. This means that you will perform roughly 300-400 repetitions during the session. This ensures a high energy output and lots of calories burned but more importantly, because you are lifting weights, you will not lose any muscle. This workout can be performed 1-3 times per week on non-consecutive days to give your muscles a rest. See the video below for a demonstration of all the exercises. How to perform this workout. The Warm-Up:
The Workout: (See the video below).
The Cooldown:
How to progress the workout. It is important to either increase the weight used or the number of reps each week in order to make the body change and adapt and also lose weight. Keeping the same reps or weight every week will not help you in the long run. Failing to make the 20 reps in some sets is a good thing. Enjoy the workout and let me know how you go. 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:  I put out a survey to my clients a few weeks ago and this question came from several of them so I thought I would put together some good tips to help with this.
First of all, you must look at how you are approaching your weight loss and diet from the get go. This is what I commonly see and you probably know people who have tried to change this way. People try too hard and they go from 0 - 100 overnight and make too many changes that are way to drastic way too soon. They want to change everything because they are highly motivated to change. You feel highly motivated early on and you find it hard to fathom that you will be de-motivated in a few days, but there will come a time when you won't feel motivated any more but you have committed to doing this tough diet thing. This is called the "Hot and cold effect" - it is when you are unable to empathise about how you will feel in a different situation. Initially you are highly motivated so you will commit to this extreme behaviour change and you are unable to fathom how you will feel in a few weeks time. It is a psychological phenomenon. When things don't go as planned, you try to exercise more, cut out more calories and then you realise that you cannot keep this up. Mainstream media does not help at all. Our thinking is that it should be extreme and hard and if you are not suffering you are not doing enough. You do not have a diet or weight loss problem, you have a diet or weight maintenance problem. I know that moderation and slower progress is not sexy and appealing and no one wants to say, I did little things over a period of months and years and I was consistent and just stuck with it. First and foremost, to stick with your diet, it starts with the right mindset. If you do not have the right mental tools to execute a diet and training program consistently, it does not matter how good the program is. You must find a way to enjoy the process. Find ways to enjoy workouts, to enjoy eating etc. Secondly, putting certain foods and food groups off limits is not a long term approach to healthy eating. This is not a good mindset approach. At some point you will get yourself into trouble and at some point you will find yourself in a situation where you are presented with ice cream (wine, sweets, biscuits, crisps) and you will binge. You can have ice-cream and there is nothing inherently wrong with it - the devil is in the dose. I would rather that you had ice cream or pizza etc, a couple of times peer week instead of restricting yourself from Monday to Friday afternoon and then going crazy from Friday evening until Monday morning and blowing out your calorie budget. You must include treats in your diet to increase your adherence. Thirdly, can you see yourself doing your diet/food approach in a year or 5 years from now? If not, then you must quit that approach. There is no point in repeating the same behaviours and trying multiple diets every year if none of them are going to stick. The only caveat to this is if you need to get in shape for a wedding day or photoshoot or something like that and you know that you will go back to a more sustainable method after this goal is achieved. A fourth tip is that sometimes you just don’t feel motivated to stick with your diet. Some days you wake up and the last thing you want to do is eat the salad and do the work. What hopefully happens is that you establish day in and day out routines and build simple habits that keep you on the straight and narrow so when you don’t feel motivated you are almost in cruise control. Focus on a short list of those habits. Some people have their ideal healthy day in mind but life always kicks you when you least expect it. If you can narrow it down to 1-2 habits that could keep your head above water no matter how crazy life gets, then you would be set in the most part in a positive direction. My minimums are:
These anchors and minimums can keep you on the straight and narrow and help you not to veer off the path completely. Lastly, the most important tip of sticking with your diet is learning how to deal with lapses. It is a 100% certainty that you will mess this up, but you will only mess this up if you mess it up. I know that sounds Irish but follow my logic here. If you have a bad start to the day and you have 2 slices of raisin toast or a mc muffin breakfast, why is it imperative that you ruin the rest of the day. Why can't you wipe the slate clean and move on? It's like saying, "well, I am late for work so I may as well not bother going in". Nothing in life is a straight line. We have ups and downs in every area of our lives. We have good intentions that go out the window at the best of times. But for some reason people feel that they are not allowed to have these real life things apply to weight management or their diet. We are always supposed to be on and never stray from our diet, that we are never supposed to have weeks where we gain weight. This concept of always being on and always being perfect and if you fall off you are done, is toxic to long term success because if you actually look at the graphs of people who lose weight and keep it off, it is never a straight line. Often times there will be large regains but like any important relationship in life(marriage ups and downs, short fights and long fights) it is time to get over things and move forward. The most important tip for long term outcomes is how you get over the times when things do not work. I hope these tips help you to stay on this fitness path for the long term and maintain your results. Every week we bring you a new fitness workout at Human Design. We try to mix it up with home workouts, weights workouts and cardio workouts. For this week we have a simple, fast and powerful interval program. You will work up a sweat in no time, burn calories for hours after and improve your fitness in as little as 2 workouts per week. The Ten x One Minute Interval Protocol. This workout was popularised by Prof Martin Gibala - author of the "One Minute Workout" and one of the worlds leading researchers into the practice and benefits of interval training. The Warm Up:
The Workout.
The Cooldown.
You can progress this workout by increasing your speed each week or couple of weeks. It is perfect for people who are stuck for time but want a health and fitness inducing cardio workout and did I forget to mention that it will burn a lot of calories. 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 weeks workout is a home fitness challenge program. The idea is to work downwards in numbers from 100-10. Set a timer and see how long it takes and try to beat your time when you repeat the workout again. You still have to perform the exercises with perfect technique regardless of how fast you go. If you feel really fit you can work back up the numbers during the same workout. See the video at the bottom for all the exercises and demonstrations. The Warm Up.
The Workout:
The Cool down:
How To Progress This Workout. You can progress this workout by performing it faster and trying to beat your time. You can go down the reps and then back up the reps. The goal is to work the whole body to improve your fitness and stamina and get a good sweat on. Email john@humandesign.com.au if you need some suggestions for alternative exercises. 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: What Nutrition Plan Do You Think Works Best In Your Experience When Trying To Achieve Fat Loss?6/12/2019  This is a really difficult question to answer as many people who know me, know that I am DIETNOSTIC.
I do not believe that there is one best diet or nutrition approach for fat loss because everyone has different tastes. However, outside of that boring answer, here are the main things you need to think about and I will recommend a well balanced diet at the end. 1. All diets get you to lower your energy intake. It's as simple as that. Taking in less energy than you need is the master regulator for fat loss and sustainable weight management. It is not about hormones or cleanses or detoxes etc, it is your ability to lower your calorie intake in as healthy a manner as possible in order to release fat from your fat cells, mobilise it and use it for energy. 2. Your nutrition plan must focus on whole foods. Lowering your calorie intake is tough. Your body will fight you every step of the way. Your brain plays a huge part in this and it will start a cascade of hormones throughout your body whose job is to tell you to eat more and get back to your weight. You can control the release of these hormones by eating the right types of food. Your body wants to protect you and lowering energy intake means it thinks that you are starving and not getting food, so it will try to hold on to fat and and slow everything down to do so. In order to fight these hormones and resist the urge to eat a block of chocolate when you get hungry, you should eat whole foods because they make you feel full between meals and they tell your brain that you are getting enough nutrition. Highly palatable, processed foods can often override your bodies normal biological feedback mechanisms and make you feel like you want more. The brain is getting the message that it's getting calories but not nutrition so it wants more. The good thing about focusing on whole foods is that you get to include:
The fat loss plan should not make you eliminate food groups as all of them have healthy components that contribute to your fat loss physiology. If you want to learn more about the brains impact on your diet and weight loss, read this book: https://www.amazon.com/Hungry-Brain-Outsmarting-Instincts-Overeat/dp/125008119X 3. It must be a plan that you can comfortably do for the next 5-10-20 years. There is no point in going extreme and restricting food groups. You are not going to do that forever, despite your best intentions after reading your latest wellness magazine at the weekend. Ask yourself - "Can I confidently see me doing this way of eating for the rest of my life?" and if you cannot answer with a confidence level of 9 out of 10, forget about it. I think that one of the best plans to follow is the good old fashioned Mediterranean Diet. Perhaps the world's healthiest diet, the Mediterranean Diet is abundant in fruits, vegetables, whole grains, legumes and olive oil. It features fish and poultry—lean sources of protein—over red meat. Red wine is consumed regularly but in moderate amounts. I am pretty sure that is as good as it gets. It is well proven and has been around for many years and is not a fad approach but we seem to forget this simple approach to fat loss because everyone is slamming the low carb mantra down our throats. Balance - consistency - practical - and long lasting should be the approach you take and this is as good as any I have seen. Thanks for your questions. Email any questions to john@humandesign.com.au and I will do my best to answer them with blog posts and email. |
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