That is awesome. But, what derails many people. Are injuries!
If you can’t train consistently, you can’t change your body and health.
No fat loss
No improving your fitness and health.
2 ways not to get banged up are
Trains movements that your body loves.
Let’s start with the warm-up.
A few things we want a warm-up to do.
Warm-up the body temperature.
Loosen tight muscles
Put your joint in ideal alignment.
Practice movements you’ll do later.
Ramp your nervous system, for a great session.
A warm-up should look like this
Exercise 1 – Stretch tight muscles that will limit you. These are often front side muscles like the chest, front hip, and front thigh.
Exercise 2- Core, we want to do an exercise to activate your core. This will get your core muscles ready but also allow your hips to be more flexible.
Exercise 3 Backside, we want to activate the back side. This is due to the backside muscles are often weaker and need more work to get going. Doing so will also put your joints centered for a safe workout.
Exercise 4 Movement prep, is where we practice the most important move, we will do in the workout. This is usually the exercise that you’ll go most intense with. I usually program two exercises here. Example bodyweight squat and pushups for 3 sets of 3. We are trying to perfect our form, so when we add weight later. We are ready to rock.
Exercise 5. Power, we want to get our nervous system ready to work hard, do a few sets of low rep power exercises. Jumps. Sprints or throws. Have these go with what you will train. For example on leg day, do jumps and on an upper day, do throws.
In my next, blog I’ll go over training movements your body loves. But, for now, make sure your warm-up is right.
Here are some same warm-ups examples
Leg day warm-up
Couch stretch 60s per
SidePlank 2x 20s
Bridges 2x 10
Light kb squat 3 reps, then a light kb RDL 3 reps for 3 sets
HIT is regarded as the king of fitness and losing fat.
But, there is something much better.
Actually, when this was taken away from people during the shutdown.
This easily was the reason people gained 10,20 and even 30lbs of fat.
Here is the cool thing, it is not hard to do and it won’t leave you exhausted in a puddle of your sweat.
It is NEAT
Nonexercise activity thermogenesis
Yes, it is better and more effective than HIT in most ways.
NEAT is all the movement we do that isn’t planned exercise. Here are a few examples.
Going to work, walking to your car, then inside the building, then going from meeting to meeting all day or walking stairs, etc….
Small movements you do all day.
It’s leaving your house to grab lunch or dinner, as well as picking your kids up from school. So much of this stuff, we stopped doing.
It is going for walks or walking your dog.
Playing with your kids.
All of this was taken away during the shutdown, people suffered big time.
Now, that people are trying to get back into shape, they are thinking super intense workouts.
There is nothing wrong with that, but if you aren’t back to work, intentionally getting your NEAT up will pay off big time.
NEAT can burn 1000 calories a day or more, where even the most grueling workout will get you maybe 200-500 calories.
If you are not back to work or you have a sit-down job here are two ways to drive up NEAT, get lean and improve your fitness and health.
#1 Track steps on your phone or tracker, shoot for higher daily averages. 10,000 is usually the standard but if you’re doing 2000, and get up to 5000. That is going to make a big impact.
#2 Not into the tracking thing. Start a daily walk practice at least 10 minutes a day. Let’s be honest we all have 10 minutes. Do it in the am, on a lunch break, or in the evening. You’ll be surprised how effective a nice walk can be when done daily.
Before you worry about the HIT sessions, get your NEAT up.
By the way, if you’re looking for a great training program to pair with your NEAT.
I’m looking for personal training clients
I have open session at:
6,7,9am and 430,5,530 pm Mon-Fri
All programs come with a free Saturday Group Workout.
E-mail me firstname.lastname@example.org if you are interested.
Fitness can be broken down into a few modalities Strength Cardiovascular Mobility and flexibility Power/ speed Resiliency injury prevention
Strength training is the only one that will positively affect all 4 in a big way.
This is the reason why most of my client’s workouts are strength-based and why I spend most of my workout time lifting.
To get all the benefits, there is a certain way to lift. Here are the top focused
Mostly compound exercises Lift heavy for low to high reps Lift pristine form and control Rest properly Do more overall work on weaker muscles usually, these are the upper back, hamstrings glutes, and core You warm up properly
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