I’ve been hitting the gym for the past 4 years now and have learnt a thing or two. It’s not about HOW long you exercise for, it’s the QUALITY and INTENSITY of your workouts.
And it also depends on your goals. If you want to tone up, lose weight, build muscle – then YOU NEED TO LIFT WEIGHTS!!! I can’t stress this enough. If you want to see results – LIFT THOSE FREAKING WEIGHTS, ladies. Men, it goes without saying.
Oh, you want to know about Cardio. Well, you can forget about looking hot doing ineffective cardio – especially on the cross-trainer. Slaving away for an hour on that without getting your heart rate will not get you muscles or burn fat fast. You sure as hell won’t get the “afterburn”…
And what is afterburn? It is when you are still burning fat up to 48 hours after your workout. BUT it depends on the quality and intensity of the workout. I get this, I usually feel warm the day I do the workout until the end of the next day. This is what you want if you want to get in shape in an efficient and effective manner.
Now, not all cardio is created equal… if you must do cardio, then I suggest you do SHIIT – Short High Intensity Interval Training. Basically you go flat out for a period of time and then rest for about 10 seconds, then repeat for as many rounds fits in about 4 minutes. Some people do 10 minutes or even 20 minutes. Your rest time doesn’t have to be 10 seconds, can be more if need be. It depends on what exercises you are doing.
What I do is I work out the major muscle groups and then SHIIT. An example workout I would do on any given day looks like this:
- Squats at the squat rack with a barbell across my back @ 37.5kg x 8 reps followed by
Bicep Cable Curl @ 10kg x 10 reps then rest for 90 seconds. Repeat another 2 rounds. Then rest a couple of minutes and prep for the next circuit below.
- 45 degree Seated Leg Press @ 60kgs x 10 reps followed by
Seated Calve Raises @ 10kgs x 20 reps. Rest 60 seconds then repeat another 2 rounds. Then rest a couple of minutes and prep for the next circuit below.
- Dumbbell Hammer Curls with Rotation @ 4kg x 12 reps followed by4 Point Punch @ 4kg x 10 reps. Rest 30 seconds then repeat another 1 round. Then rest a couple of minutes and prep for the final circuit below.
- Abs workout:
Butt Ups x 12 reps followed by Bottoms Up x 12 reps. Rest 30 seconds then repeat another 2 rounds.
This takes me about 40 mins to an hour, including some stretching at the end.
What is important when doing these exercises is FORM. Don’t do them fast. You need to do them properly, slowly with good form. Or else you will get injured. In 99.9% of exercises, you need to keep a nice, straight, neutral back. And always keep the core in.
There are many SHIIT programs out in the wonderful world wide web… from BodyRock, DailyHIIT, Zuzka Light, Insanity, Turbulence Training, Tabata training method… it’s endless. A lot of my inspiration and ideas come from the people that have made these programs.
My personal opinion – doing just SHIIT alone, I don’t think it is enough, especially for the everyday person. Then again, it’s really dependent on your goals. I like the pain the next day, and if I don’t feel it, then the quality of my workout wasn’t good enough. Either not heavy enough or intense enough.
I don’t do the same workouts everyday – another day might have deadlifts to work the hamstrings and triceps, then another day will be for back, biceps and shoulders. I also add in an ab workout everyday that I do workout.
My goals are obviously different to most holistic health coaches – I’m in between the holistic and bodybuilding world. I have the best of both worlds 😀
Every Wednesday, I will be posting the Infinite Lifestyle Workout of the Day (ILWoD) and I want you to attempt to do it for a week everyday. Remember, these are small changes – just do it and keep in mind what you are doing it for.