Knowing what to do when we go to the gym is one thing, but making the most of our time there is another. There will be days when your motivation is high and other days when you need exercise like a hole in the head. This newsletter will teach you the 3 absolute essentials you need to do when you exercise.
Warm Up Properly
Warm up is often overlooked as part of exercise. It can be time consuming and feel like a waste of time. "Why am I using these foam roller things again?"
The reason warm up is so important is that it prepares your mind and your body for what is to come. Just the habit of popping onto the foam roller can switch your brain into workout mode.
The foam rolling is for breaking down fascia (connective tissue), increasing blood flow and giving your muscles more elastic potential.
The dynamic warm up is important to get the muscles and joints ready for physical exercise.
I like to use a simple formula with clients
Squat, Pull, Hinge, Push, Core, Carry, Crawl
Any movement that suit the client's level in these patterns will do.
This simple warm up will reduce the chances of injury and even enhance your performance during the workout. you have rehearsed the movement patterns, mobilized the joints and activated the muscles we need.
The warm up should take 10-15 minutes. If posture is your priority then the warm up will take 5 minutes more. (I will cover this specific warm up in another newsletter).
Lift Or Carry Something Heavy
When it comes to fat loss strength work is one of the best things we can do. this is for several reasons.
Firstly the metabolic cost of lifting/ carrying something heavy is huge. You will burn far more calories from lifting something heavy than pounding away on a treadmill for an hour.
Secondly, you will save a huge amount of time. Lifting/ Carrying something heavy will take you 20-25 minutes of intense work. You can spend that 35 minutes after that recovering or doing anything else.
Thirdly, strength builds confidence in both men and women of all ages. It is so amazing to see people lift things they never dreamed of. The look on their face of utter astonishment...that big smile that follows ...priceless.
Regardless of your sex or age, being strong will build your self esteem and prepare you for life. Something as trivial as being able to carry a heavy suitcase that you could not before, or lift a heavy uneven object above your head. Even something as trivial as just picking something heavy off the floor with ease.
Finally, being strong gives you a much better chance of being leaner. By lifting/ carrying something heavy, you recruit more muscle, which costs more calories, which will have a higher chance of putting you in a calorie deficit.
Train With Intensity
There will of course be days when we have slept badly, not eaten enough, feel under the weather or just aren't feeling it. For the days when you are in the zone, go for it!
My own workouts are now just 45-50 minutes. I used to worry if this was enough, but now after training with more intensity, it is more than enough!
An example from one of my own sessions
Set yourself a time limit for being in the gym and whilst you are there really go for it.
One technique I like to use ,after learning it on a recent seminar, is to include 5 minutes of heavy carries near the end of the session. It can be as simple as
KB Farmers Carries or Waiters Carry for 4x 20 yards
pair that with
A set of 10 Burpee or 10 Push ups
Set the timer for 5 minutes and get as many rounds done as possible (with good form of course).
The final thing to do with intensity is cardio. Aim to to this for 3-5 mins at the end of your session. It doesn't really matter what you do, just go hard.
You could do 4x 200m rowing sprints with 30 seconds rest per set.
Or
You could try the X trainer with 30 seconds on and 30 seconds off
Or
10 KB swings followed by 10 push ups for 5 sets.
Follow any one of these 3 essential principles when you next train and you will start to notice quite a difference to the effectiveness of your workouts, The results you yield from them will surprise you.
Yours In Health
Patrick Fallis
Founder of Leaner
www.leaner-uk.com