Okay guys, here's my plan:
About once or twice a week I'd like to post an exercise tip to help you. Obviously if I try to post too much too soon its going to be hard to take in all the info. I'd also like to leave some time between each new post so you can apply the information to your workouts (if you wish) and then add new information gradually as we go along. If anyone has any questions, comments or thoughts on this please let me know how I can improve my help to you.
So today, Total Body Training, from hereon refered to as TBT (get used to this acronym as it may be the MOST important single factor in fat loss exercise!)
As mentioned a few times already, when training for fat loss you need to keep reminding yourself this:
The MORE muscles you use, the MORE calories you burn.
Please please please do whatever you can to keep that in your minds! Repeat it to yourself, write it on your walls, get it tattooed, whatever! I cannot stress how important it is.
When you are exercising (or doing anything for that matter) always ask yourself: "Is what Im doing using as many muscles to get the job done as possible??"
I've made some example with regards to resistance training (such as why a Squat seems the same as a Leg Press but is actually much different) but it can also apply to Cardio.
Everyday I get asked what is the BEST cardio machine for losing weight, and I have two answers:
1. The best exercise is the one in which you ENJOY the most and therefore put the most effort into,
and
2. The Rower.
I think answer number 1 explains itself, but the rower takes a little more expansion.
In the Principles of Fat Loss Exercise post I wrote that as well as using as many muscles as possible you should also use the biggest muscles as much as you can, which are the glutes (hips and butt), chest and back muscles.
Now a Step machine would use the glutes, and the bike just your legs, but a rower uses your legs AND your back muscles, making it the winner in this case.
That of course is based on the equipment available at my gyms. Usually I would bring people away from cardio equipment (as many tend to do too much anyway with no results) and use different methods for cardio training (which I will go into in a later post).
For now though, I just want to go into how to structure a TBT resistance program, and go through the process of putting it together.
1. List all appropriate exercises:
These are exercises that challenge an adequate amount of muscle groups. Don't fret, I'm going to do it all for you here:
-Squats
-Deadlifts
-Press Ups
-Rows / chin ups / lat pulldowns
-Jumping Jacks
-Mountain Climbers
-Burpees
Now obviously this isn't an exhaustive list, but it'll make do for now. Basically choose a number of exericses that challenge your whole body.
2. Divide them into 4 Catagories:
The catagories I use are these:
-Lower Body Quad-dominant
-Lower Body Hip (Glutes) dominant
-Upper Body Push
-Upper Body Pull
So here's what your exercise list may look like:
-Lower Quad: Squats, Lunges
-Lower Hip: Deadlift, Step Ups
-Upper Push: Shoulder Press, Push Up, Chest Press
-Upper Pull: Chin Ups, Lat Pulldown
Now, we will create supersets (one set of an exercise followed immediately by a set of a different exercise) based on opposing categories. For example:
1a. Squat (Lower Quad)
1b. Shoudler Press (Upper Push)
Rest 30 seconds
So, in this superset you would perform the amount of squats specified, then go straight on to shoulder presses, rest 30 seconds, then repeat for the number of specified sets (we'll discuss sets and reps later!)
The second superset will involve the other two muscle groups:
2a. Deadlift
2b. Lat Pulldown
Rest 30 seconds
Its important to realise why I divide the groups up as above. This is for a couple of reasons:
-First, it allows you to work longer as you can work your legs, then let them rest whilst you work your upper body. This saves time in the gym and allows more time later to do other things.
-Secondly, swapping between upper and lower body exercises causes a big metabolic distubance to your body. It doesn't know where to send the blood for the muscles, and this creates a higher build up of lactic acid, which leads to mroe fat being burned.
Okay, now that the Upper and Lower Body exercises are sorted, the last piece of the TBT equation is that bit in the middle - the Core.
In my personal definition, an exercise can only be classed as a 'Core' exercise if it engages BOTH the lower back and abs at the same time. Alas, crunches and sit ups are out. Instead we have:
Planks, Side Planks, Reverse Crunches, Woodchops (there are more but these are the ones I've found to be the msot effective)
Core exercises can then be added onto the Upper and Lower Body super sets.
So, overall, our session now looks like this:
1a. Squat
1b. Shoulder Press
1c. Plank (hold for 15 seconds rather than reps)
Rest 30s
2a. Deadlift
2b. Lat Pulldown
2c. Reverse Crunch
Rest 30s
As for volume, initally we'll keep it simple and go for 3 x 12 (3 sets of 12 repetitions) for each super set.
So you would complete 12 reps of 1a, straight to 12 reps of 1b, then 1c, then rest. Complete this twice more (for 3 total sets)
Then move onto the second superset and repeat the process again.
There you have a Total body Workout that uses ALL major muscle groups in your body, and should take no longer than 30 minutes! Who needs Curves lol.
------------------------------------
Now this is just a template but its also a solid workout if anyone wants to give it a go. If you do want to try the above workout, or need some help picking the right exercises just let me know.
I'd recommend starting at just 3 sets of each superset (exactly how it is written above) and see how you get on. It will probably be a lot harder than it looks here. If anyone gives it a go let me know what you thought!
Justin
About once or twice a week I'd like to post an exercise tip to help you. Obviously if I try to post too much too soon its going to be hard to take in all the info. I'd also like to leave some time between each new post so you can apply the information to your workouts (if you wish) and then add new information gradually as we go along. If anyone has any questions, comments or thoughts on this please let me know how I can improve my help to you.
So today, Total Body Training, from hereon refered to as TBT (get used to this acronym as it may be the MOST important single factor in fat loss exercise!)
As mentioned a few times already, when training for fat loss you need to keep reminding yourself this:
The MORE muscles you use, the MORE calories you burn.
Please please please do whatever you can to keep that in your minds! Repeat it to yourself, write it on your walls, get it tattooed, whatever! I cannot stress how important it is.
When you are exercising (or doing anything for that matter) always ask yourself: "Is what Im doing using as many muscles to get the job done as possible??"
I've made some example with regards to resistance training (such as why a Squat seems the same as a Leg Press but is actually much different) but it can also apply to Cardio.
Everyday I get asked what is the BEST cardio machine for losing weight, and I have two answers:
1. The best exercise is the one in which you ENJOY the most and therefore put the most effort into,
and
2. The Rower.
I think answer number 1 explains itself, but the rower takes a little more expansion.
In the Principles of Fat Loss Exercise post I wrote that as well as using as many muscles as possible you should also use the biggest muscles as much as you can, which are the glutes (hips and butt), chest and back muscles.
Now a Step machine would use the glutes, and the bike just your legs, but a rower uses your legs AND your back muscles, making it the winner in this case.
That of course is based on the equipment available at my gyms. Usually I would bring people away from cardio equipment (as many tend to do too much anyway with no results) and use different methods for cardio training (which I will go into in a later post).
For now though, I just want to go into how to structure a TBT resistance program, and go through the process of putting it together.
1. List all appropriate exercises:
These are exercises that challenge an adequate amount of muscle groups. Don't fret, I'm going to do it all for you here:
-Squats
-Deadlifts
-Press Ups
-Rows / chin ups / lat pulldowns
-Jumping Jacks
-Mountain Climbers
-Burpees
Now obviously this isn't an exhaustive list, but it'll make do for now. Basically choose a number of exericses that challenge your whole body.
2. Divide them into 4 Catagories:
The catagories I use are these:
-Lower Body Quad-dominant
-Lower Body Hip (Glutes) dominant
-Upper Body Push
-Upper Body Pull
So here's what your exercise list may look like:
-Lower Quad: Squats, Lunges
-Lower Hip: Deadlift, Step Ups
-Upper Push: Shoulder Press, Push Up, Chest Press
-Upper Pull: Chin Ups, Lat Pulldown
Now, we will create supersets (one set of an exercise followed immediately by a set of a different exercise) based on opposing categories. For example:
1a. Squat (Lower Quad)
1b. Shoudler Press (Upper Push)
Rest 30 seconds
So, in this superset you would perform the amount of squats specified, then go straight on to shoulder presses, rest 30 seconds, then repeat for the number of specified sets (we'll discuss sets and reps later!)
The second superset will involve the other two muscle groups:
2a. Deadlift
2b. Lat Pulldown
Rest 30 seconds
Its important to realise why I divide the groups up as above. This is for a couple of reasons:
-First, it allows you to work longer as you can work your legs, then let them rest whilst you work your upper body. This saves time in the gym and allows more time later to do other things.
-Secondly, swapping between upper and lower body exercises causes a big metabolic distubance to your body. It doesn't know where to send the blood for the muscles, and this creates a higher build up of lactic acid, which leads to mroe fat being burned.
Okay, now that the Upper and Lower Body exercises are sorted, the last piece of the TBT equation is that bit in the middle - the Core.
In my personal definition, an exercise can only be classed as a 'Core' exercise if it engages BOTH the lower back and abs at the same time. Alas, crunches and sit ups are out. Instead we have:
Planks, Side Planks, Reverse Crunches, Woodchops (there are more but these are the ones I've found to be the msot effective)
Core exercises can then be added onto the Upper and Lower Body super sets.
So, overall, our session now looks like this:
1a. Squat
1b. Shoulder Press
1c. Plank (hold for 15 seconds rather than reps)
Rest 30s
2a. Deadlift
2b. Lat Pulldown
2c. Reverse Crunch
Rest 30s
As for volume, initally we'll keep it simple and go for 3 x 12 (3 sets of 12 repetitions) for each super set.
So you would complete 12 reps of 1a, straight to 12 reps of 1b, then 1c, then rest. Complete this twice more (for 3 total sets)
Then move onto the second superset and repeat the process again.
There you have a Total body Workout that uses ALL major muscle groups in your body, and should take no longer than 30 minutes! Who needs Curves lol.
------------------------------------
Now this is just a template but its also a solid workout if anyone wants to give it a go. If you do want to try the above workout, or need some help picking the right exercises just let me know.
I'd recommend starting at just 3 sets of each superset (exactly how it is written above) and see how you get on. It will probably be a lot harder than it looks here. If anyone gives it a go let me know what you thought!
Justin
