I realise that I talk a lot more about diet than I do training.
This is partly because diet really IS the most important factor when it comes to changing you body, but also because it really DOES tend to be where people go wrong.
Now I’m going to talk about training for your goals:
HEALTH, FITNESS AND WEIGHT LOSS – If you’re trying to get fit and healthy or lose a few lbs, you should be doing some form of exercise at least 3 days a week for about an hour. Try and get some cardio and resistance training in on these days. Circuits are a really great way of killing 2 birds with one stone, you are resistance training by using your body against gravity which will challenge muscle, and you have to keep up the pace which will burn fat. There are great circuit training classes at most gyms, there are also circuits mapped out in the 12 week fat loss plan at the top of this page.
FAT LOSS – If fat loss is your goal, you need be training 5-6 days a week and you need to try and find a balance between cardio and resistance training. 30 minute steady cardio sessions before breakfast and or 20 minutes of HIIT after resistance training are the best ways to burn into that fat. You need to be doing resistance training to get that ‘toned’ look, so once your fat starts to shift you don’t just look ‘skinny fat’. Building a bit of muscle is also a massive metabolic booster and will put your calories to good use. Again, I got through this all in the fat loss plan at the top of this page.
MUSCLE BUILDING – If muscle is your goal you need to be lifting weights 5-6 days a week, training a different body part a day or doing split sessions where you train 2 body parts a day. You need to be doing about 3 sets of 8 reps, as heavy as you can while keeping your form right. Try to increase the weights every few weeks, if you have to drop a rep in order to do so, that’s fine, just keep trying to work your way back up up 8 reps. I will be releasing a muscle building download at the end of September so keep your eyes peeled.
I won’t be posting next week as I’m away, although I will still be answering emails but be patient with me, it may take a few days to hear back.