Our own Ballard personal trainer has sent us these work out tips. The new year is here. Time to get in shape.
1. Set safe and attainable goals
Set smaller, step-by-step goals so you can focus on each goal separately, therefore making the process of obtaining your overall goal easier. Set a goal like going to the gym 2-3 times a week for at least an hour. If you have that same goal each week you end up building your “habit” and you’ll be well on your way to obtaining your overall goal!
2. What to do for you
Cardiovascular exercise AND weights need to be done to have an effective workout routine. Start with a light warm-up for 5 minutes of something active (bike, jump rope, body weight squats, etc.) do a total-body weight routine, consisting of 6-12 exercises, and finish with 30-60 minutes of cardio at the end. For those of you worried about “bulking up” the sets and reps are more indicative of how your body will respond than the weights themselves. Do 1-3 sets of 15 or more reps for longer, leaner muscles and sets of 8-10 reps for bigger muscles. By doing your weights first and cardio second, your body will get more benefit as well as burn more body fat calories!
3. Consistency is key
One thing I see many clients do too many times is come in Monday, Tuesday and Wednesday and then not until Monday again. Now, they are getting 3 times a week in, however 4 days off in a row makes progress slow up a bit. It would be like taking 2 steps forward and then 1 step back. If you are able to go in 3 times a week, try and space it out some. A schedule of Monday, Wednesday, Friday or Monday, Thursday, Saturday is more beneficial because there is less “down time” between workouts. Thus, allowing your body to become more receptive to the workouts themselves.
4. Don’t give up!
When your body encounters a physical change (temperature, elevation, workouts) it goes through an adaptation phase. Each adaptation phase lasts around 4-6 weeks depending on the consistency and severity of the change. So when you bust your butt for the first phase, your physical changes will be mainly internal and hard to see visually. Give yourself 3-4 months of hard work so you can see exponentially better results than just working hard for one month (it will stay off longer too!).
5. Sneak it in whenever you can
Parking further out from the entrance of a store, taking the stairs instead of the elevator, stretching while watching TV, etc. All of these activities take so little time it almost seems like there is no point (which is why most don’t do them). Using hypothetical numbers, say you go to the store and park far away from he door causing you to walk further to get in. This makes you burn 35 calories round trip, car to store. Now say you do this 100 times over the course of a year and burn 3,500 calories. Guess what? That is equal to 1lb of body fat! Now if you couple other “sneaky” habits along with a regular workout routine you will see a pretty significant change in yourself.
ERIK HRONCICH, NSCA-CPT
Edge Personal Training, LLC
Studio (206) 782-1505
Cell (206) 854-5967