Do you often spend hours and hours in the gym doing cardio only to get mediocre results for your efforts? I’m not saying cardio exercise is bad for you, just that it won’t give you the results you’re after. There are some exceptions – if you are training for a long distance event, then you should train specifically for that event. A good example of this would be a marathon – to get good at running you have to run – there’s just no other way.
But if you’re goals are not event-related, such as, fat-loss, increased muscle tone, increased metabolic rate… then you need to do some form of resistance training. It is really not that complicated so let me explain…
More muscle = A Faster metabolism…
A faster metabolism = More calories burned…
Burning more calories than you eat = Fat-loss!
The more muscle you have, the faster your metabolic rate, the more calories you will burn every day (even at rest). That’s awesome, right? Now, I know what you thinking ladies, (“If I lift weights I will get too muscular?”). Let me just say, it’s not going to happen!
Doing resistance training doesn’t mean you have to lift a lot of weights, but your exercise regime should include some of the following:
Body weight training
You can do this with minimal equipment on your own or in a class setting. Bootcamps and HIIT classes use body weight training, and are a great way to meet new people and learn moves that you could use at home or at the gym in your own time.
If you are local to Guildford, why not join my Tuesday morning HIIT class at 6.45 or my Thursday morning body blitz class also at 6.45am? These classes combine weight training and body weight training. So whether you’re just starting out or you’re more advanced in your training, this will definitely help you.
The best thing about this type of workout is that if you know what you’re doing, it can be done in 30-45 minutes! The only cardio you have to do will be in your warm-up and cool-down meaning you will be in and out of the gym in one hour tops!
You can use kettlebells, free-weights, medicine-balls, tyres, etc. – the options are endless. To build muscle you want to use a weight that allows you to complete 6-12 repetitions with great form. The amount of weight is different for everyone, so don’t feel you have to be doing the same weight as someone else – it’s your body and you will be different!
Now you know what you can lift and what repetitions to use, have a look at the workout below where I have mixed bodyweight training and weight training together:
All exercises to be done back to back with no rest until all are completed (1 round). Rest until you feel good to go again and repeat for up to 5 rounds.
1 Goblet squat 1×12
2 Press-ups 1×12
3 Standing single arm row 1×12 each side (another option is to do them on a bench)
4 Single leg hip raises 1×12 (do 12 each leg)
5 Side plank (45 secs each side)
Training with resistance can be a lot more fun, and you will get better results for your efforts. You also will spend less time in the gym so you will have more time to do the things you love doing.
“If you struggle with planning for your workouts and finding the balance between weights and cardio, book for a free online training consultation. If you would rather see me in person come meet me at the Spirit Health Club Guildford where based on your goals and a current fitness level, I can advise you on the best workouts that will work for you!”