I have received many questions on what exactly I do at the gym, so I’ve decided to give you all the main idea of what I try to achieve by going to the gym. I alternate between four day splits however I have been going six times a week at the moment because I have so much time! You can achieve your goals with four great sessions a week, so don’t get too overwhelmed. A few things to incorporate into workouts are as follows;
HIIT– High interval intense training in a popular method used to burn fat. If your goal is to shed excess body fat, I would strongly suggest you throw this into your routine once or twice a week. HIIT training involves alternating between moderate to high levels of intensity and has been shown to burn fat more effectively than regular cardio. Aim to avoid being in a steady catabolic state that many can associate with jogging. The aim is to keep shocking your body with bursts of exercise to increase fat burn. HIIT training is recommended for anyone who is unsatisfied with fat loss. Types of HIIT include kettle bell swings, heavy rope training, boxing and my go to- Sprints. I love sprinting because I find it the easiest to throw into a workout. I sometimes only add 10 minutes of HIIT to the end of a weight training session!
An example of my HIIT training on a treadmill involves warming up with a brisk walk for around 2 minutes, followed by a moderate jog for another minute. I then go into a sprint for 30 seconds and jog for 30 seconds. This is continued for ten minutes on/off.
Cardio acceleration – I find this tough when I decide to add this to a full weight training session. Instead of taking a break in between sets, I add cardio such as kettle bell swings or burpees. I must say that I am truly wrecked after a CA workout but the results are great and I feel fitter since I have started this! I like to add this at least once a week because I don’t really run anymore and find it more time efficient in a busy week.
Super setting – I absolutely love supersets. A superset is when two exercises are performed in a row without a break. For example I would do 8×3 reps of shoulder press followed by 8×3 sets of bench press consecutively.
Light V Heavy – I highly recommend doing lighter weights with high repetitions followed by another day with heavy weight and low repetitions. I find I become stronger faster when I alternate between both. When I lift a heavy weight I am only able to complete 3-4 sets however you should be hitting 10-12 reps with a lighter weight.
Plan your workouts- I urge each and every one of you to make a plan for the week. There is no point walking aimlessly from machine to machine for an hour and then heading home to demolish a chicken fillet roll. It won’t work. You need to pick certain muscle groups and even pair them for a session. I also train legs and abs together because I find it works best for me. If I’m training my back, I would usually train my chest as well. Trial and error will enable you to see what works best for you and don’t be afraid to ask for help and advice.
Please remember, setbacks will happen. That’s life. Your success mirrors how your respond to your failure. Take breaks and rethink your plan. If you aren’t seeing results, gather yourself, regroup and start again. Do not give up, you will get there so commit to your plan and start training!