Most of us are striving for that at some point in our lives. We all have those extra LB’s that we want to get rid of for good. Even trainers would like to tweak their physiques a bit.
One of the questions I get asked the most when it pertains to weight loss is, how often and how much do I have to workout to get this weight off?
First, you can never, and I repeat never, outwork a bad diet. That means you can workout for 4 hours a day and still gain weight if you’re eating terribly.
Now that we have covered that, we can begin to talk about the workout portion of weight loss. You do NOT have to spend hours or even an hour a day in the gym. Yes, you read that correctly.
The reason for that is this:
Not a lot of people have that much extra time. We are a society of people who have very little time to ourselves. We have work, pets, hobbies, friends, family, kids, coaching, sporting events, holidays and somehow we have to fit our own personal workout in there somewhere.
So here is what I recommend:
1. Make sure you warm up first. A dynamic warm-up is key to make sure you are ready to workout hard. A dynamic warm-up consists of key movements like high knees and butt kicks jogging, lateral slides, front/back and lateral leg swings, shoulder circles, and some walking lunges to get your muscles warm with actual movements and muscles you will use for your workout.
2. Once you are thoroughly warmed up, pick anywhere from 5-7 movements, some people call this a circuit. My recommendation to get the most out of your workout is to pick movements using big muscle groups, or multiple muscle groups. Think squats or lunges, Leg press, squat to overhead press, lunges with ab twists, bench press to pull aparts etc. These movements will eat up the most calories during AND after your workout.
3. Don’t take any breaks. With good form and good tension in the muscles make sure you are performing all movements correctly and squeezing the specific muscle group each time. After each set of 5-7 movements, count to 10 in your head and then start the whole set over.
4. Get your heart rate up. You will want to lift weights heavy enough to get to that uncomfortable “burn” each time. Every single movement should suck by the time you get to the end of your reps. With movements that are using multiple muscle groups like a squat into overhead press, you want to make sure you are performing this fast enough to elevate your heart rate.
5. End with a 5 minute interval on the treadmill, elliptical or bike. My favorite finisher is a 5 minute interval on the cardio machine of your choosing. Again, try not to take a break in between your movements and your cardio (please always rack your weights, bands, and anything else you used to its proper place). Once on your cardio equipment, increase your resistance or your incline until you feel your legs burn.
Once you set your resistance do 5 minutes of 30 seconds slow, 30 seconds sprinting. Do this for 5 minutes and you have yourself a phenomenal workout.
Lastly, you want to make sure you stretch after each workout. This will take you only a few minutes and is as important as your workout so don’t skimp on your stretching.
If you pick your 5-7 movements, repeat these without rest for 20-25 minutes, get 5 minutes of interval cardio in and stretch 3-5 days a week, you will be well on your way to your weight loss goals.
It’s as simple as that.
Get in the gym, work hard, keep your heart rate up the whole time, feel the burn in your muscles, and stay consistent. No hour long workouts needed.
If you need help developing workouts for yourself, call me up and we’ll get you moving!
As always, keep working hard!
Megan Williams Training