Whether you are new to exercise or have been training for a few years – if you want to get results you need to make your exercise routine work for you! I have seen a lot people in gyms over the years training hard – day in and day out – and they have never lost any weight or changed their body shape – they are literally stuck on the treadmill going nowhere.
If you want to make exercise work for you – there are a few things you need to do. Start by asking yourself a few questions: Why do you want to lose weight, reduce bodyfat, increase muscle mass? Are you training for a specific event?
What sort of training is best suited to help you reach your goals? This question may seem simple – if you wanted to lose weight you would do cardio right? Mmmm sort of, cardio does burn calories, but what about lifting weights? I know what your going to say girls – you don’t want to lift weights because you don’t want to bulk up. Listen up girls (should I put this in bold) strength training when utilised correctly (proper exercise selection and technique) will not add bulk to your legs, hips or bum! I give my female clients a money back guarantee. Strength training tones muscle and actually burns more calories than cardio – when you finish strength training you body continues to burn calories for around 4 – 6 hours.
But why choose one or the other? Why not do both. Say you get to the gym 4 days a week , strength train Mondays and Thursdays, and cardio training on Tuesdays and Fridays – now you get the best of both worlds and cover the full spectrum of training. You could get really creative and design circuits or split routines, I could go on and on – but won’t.
Now that you have embraced both strength training and cardio training into your routine – you are ready for the second and equally important phase. Doing the same thing day after day is not making exercise work for you, periodisation is what you need. Periodisation means to change your training program, and this needs to be done every 4 to 6 weeks.
The body is an intelligent system – and it adapts quickly. When you perform an exercise for the first time your muscles are not use to the exercise and the next day or two you are sore from the stimulus of the new exercise – remember the first time you did walking lunges and hobbling around for a week – then the next time you perform the exercise you were not as sore because your body is begining to adapt to the exercise. To make exercise work for you – change your routines regularly – once you have adapted to them.
If you want to get results – start making you exercise routines count – start making exercise work for you.