WHY DO YOU EXERCISE?

To Keep Fit?

To Stay Lean?

To Lose Weight?

To Help Stress Levels?

Just for the Love of it?

Whatever your motivation you want your efforts to be rewarded with great results don’t you?

Exercise can be sometimes as contradicting as what foods we should and shouldn’t eat.

Some people say running is great, others strongly disagree.

Cardiovascular exercise helps burn calories so that must mean it burns fat…right?

Lifting weights increase muscle mass and will bulk us up…right?

The truth is exercise effects our hormones and the way our metabolism works so in effect what exercises we do tells our body whether to burn fat or store fat.

Long sessions of cardiovascular exercises such as running burns a lot of calories but what we don’t see is it raises our levels of cortisol (our stress hormone). This directly effects our insulin levels which play a vital role in weight loss. Too much cortisol released regularly can tell our bodies to store fat rather than burn fat. This is NOT to say don’t run or do CV sessions but instead think about other ways to exercise to give your body a good overall workout.

Walking and higher intensity activities such as weight training and interval training helps lower your stress hormones, sensitizes insulin and helps ensure a constant and steady release of metabolic messengers. These activities stimulates the nervous system and creates growth whilst helping your metabolism to burn fat! Just what we want!

So here are my top tips for a FAT burning workout:

1. Make your workouts both Interval and Weights based in one 30-minute session.

2.Choose a weight heavy enough that allows you to perfectly perform 12 Repetitions but to exhaustion (last rep can be correctly performed but exhausts the muscle).

3. Pick 4 Hybrid Exercise for each circuit. Hybrid exercise are those that combine more than one muscle group per move eg. Squat with a Shoulder Press or Chest Press with a Abdominal Crunch.

4. Warm up by completing each of the 4 chosen exercises WITHOUT weights. Spend 5 minutes preparing the body.

5. Complete the circuit of 4 exercises and continue repeating for 20 Minutes.

6. Use the Rest Based Principle. This means even if you are 5 reps in to one of the 4 exercises and you lose form, stop, allow your muscles to recover and start again from that point, i.e. rep 6, before moving on to the next exercise.

7. After completing your 20 minutes walk slowly for a minute or 2 to allow your heart rate to recover.

8. Ensure you stretch all your muscles.

Enjoy your body striping Fat by making your workouts effective and time efficient.

Have a great weekend, enjoy the sunshine (we hope!) and see you all next week at Bootcamp x

P.S. Had your free first trial session with us yet? Why not come along and have ago!

p.p.s You can unsubscribe from these emails if you think that we don’t know what we are talking about. Just hit the unsubscribe button below. Simple>>>>>>>>