Jan. 2015 is at the door, so lets talk fat loss. I dont care who you are, fat loss is hard work. So I want to break down some gym basics to help make things a little easier for you. 1. A major focus should be to constantly keep moving. Your rest period should be as much time as it takes to walk to the drinking fountain and then get back to it. If you arent thirsty, then just enough time to catch your breath. Rest while standing up, we sit enough. 2. Incorporate the jump rope, box jumps, squat jumps or some other activity to keep your heart rate up in-between your resistance training movements. This effectively reduces training time because you can get your cardio and weights in together. Then if you choose to do cardio on top of it, you only need 15-20 minutes tops. 3. While personal training I was often asked which machines are best? My answer… All of them. Do all of the machines, do the cables, do the DBs and Barbells, try it all. Get out of your comfort zone for a week and youll find that the super scary weights area isnt all that bad and youll look forward to learning and trying new things. 4. Train to complete exhaustion for everything. Ive witness so many people short change themselves because the weight they can lift is intimidating. If you are aiming for 15 reps and find that you can rep more weight, do it! Increase the load. The 15th rep should be your failure point and if you can rep beyond that, you need to increase your load. 5. Cardio doesnt burn the most fat, compound movements do. A compound movement is anything that recruits multiple joints. Examples of these are your shoulder and elbow joints for bent over barbell rows, lat pull downs, chest presses, shoulder presses. Your hip and knees for squats, Olympic dead lifts, lunges, leg presses. The majority of your resistance training program should be from compound movements because they recruit the largest amount of muscle tissue, and that burns the most calories which in the end burns the most fat over time.
Posted on: Sun, 28 Dec 2014 00:22:16 +0000
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