Starting exercising can be a daunting prospect, with so many options available where is a girl (or guy) to start?
Setting a target plan of 4-6 weeks is a great way to encourage yourself because in this time if you stick with the right plan you will see your arms getting more toned, your booty looking bootiful (see what I did there?) and your strength increasing.
If you really want to see results then aim for 4-6, 30-45 minute workouts a week, if that sounds too much then go for the minimum of three, with two being strength training sessions. Bottom line is if its results you want then the more you move the more toned and trim you’re going to look. But that said if you are totally new to exercise give your body time to recover before the next workout.
In 2-3 of those 45 minutes I want you to use some form of resistance, (a dumbbell, kettlebell or your body weight).
The best way to burn fat is to build muscle, think about increasing your strength; if you train to get strong you will build muscle and start to burn more fat – even when you’re sleeping! Don’t be afraid to go heavy with the weights, even the ladies!
Cardiovascu
lar exercise (the stuff that gets you out of breath) will give you the best results done in short sharp bursts, going to the gym and boring yourself senseless on the treadmill for 45 minutes everyday is not going to give you’re the fast, body transforming results you are looking for and you could die of boredom before you see that fat come off!
Aim for 2-3 cardio sessions a week, these should be interval based workouts, that last no longer than 30 minutes. If you’re new to HIIT (high intensity interval training) then 20 minutes may well be enough in the first few weeks.
A simple beginner’s strength training session would look something like this
A Squats
B Deadlifts B Barbell Chest press (or dumbbells)
C Lunges C Bentover rows
Alternating between the two exercises with the same letter, until three sets of each are complete. You should aim to complete between 8-12 reps of each exercise.
Each rep should be preformed at a slow pace in a controlled manner. Ladies use at least 8kgs of weight when doing these moves, Men, use as much as you can without compromising technique.
A beginner’s cardio workout may look something like this
Aim to do 8 sets of 30 seconds hard work & 90 seconds rest; this could involve any of the following
Skipping with an active march for 90 seconds in-between,
Remember to do a steady warm up and cool down afterward, and if you are new to exercise or very over weight speak with your doctor first before starting a program like this.
Quality over quantity is the key with any workout program, if you feel tired or are really struggling stop, you don’t want to over do it, however, on the other hand, you should feel that you are pushing yourself with every workout, when doing your 30 second interval you should be working as hard as you can, unable to hold a conversation, but able to speak. The idea is that at the end of the session you are whacked out – your tank is empty and you couldn’t do another interval!
Do cardio sessions on alternate days to your resistance training not the same day so you are ready to maximum effort into each workout.
Ideal workouts, to enhance metabolic conditioning and increase your fat burning potential are kettlebell or boxing classes, these are great ways to keep your workouts from getting stale and ensure you get maximum results. Bootcamps are a great way of doing this as they mix everything up and can give awesome results
If you live in the Leatherhead area and want to enhance your training and results then you may want to think about our Yummy Mummy Bootcamp as a way to burn fat, transform your body and have fun at the same time.
As always let me know how you get on, or mail me any questions
Take care
mail@personaltrainerleatherhead.com
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