WORKOUT GUIDELINES A shorter sessions usually means pinpoint focus and higher intensity.
Training Sessions must be intense
Intensity is the most important variable for fat loss. The simplest way to increase your intensity is to shorten your rest periods. There is no need to throw up but scrolling through Facebook in between sets is a no-no.
Training must be consistent
If you want to see results, you must do the work and do it often. You can have the best program in the world, but if you do not do it consistently, the program is rendered completely ineffective. A high level of frequency ensures a consistently elevate metabolic rate, and a tremendous surge of EPOC, which means you will burn calories long after you have stopped working out. Any activity is better than NO activity. I can find you something to do even if you have 10 minutes spare.
Your Body must recover
Usually, your strength training workouts will be 48 hours apart. If you are still sore and fatigued/exhausted on a strength day, let me know.
Unless you are training for a long distance event, cardio workouts should be intense, alternating with short rest periods Studies shows that HIIT (High Intensity Interval Training) is about 9x more effective for fat loss than traditional distance cardio (endless boring walks on the treadmill or the elliptical). Boring, ineffective and time consuming. SAFETY GUIDELINES
Since I am not physically with you during your workouts, it is important you build upon the skill of "listening to your body" If something "doesn't feel right", don't push it; your body is usually trying to tell you something.
Mild discomfort is part of the exercise process and is necessary for the improvement of performance and physique.
The BURN is good pain, it should be short-lived and during the exercise only.
FATIGUE after a workout should leave you exhilarated, but not exhausted. Fatigue that lasts days means you have been excessively challenged and your muscles and energy stores are not be replenished properly. Chronic fatigue is referred to as "over-training" and is not good.
SORENESS is common, especially for muscles that have not been exercised for long periods of time, or when you perform an exercise you are not accustomed to. Soreness typically begins within a few hours, but peaks after 48 hours after exercise. This is referred to as "Delayed Onset Muscles Soreness" and is normal the beginning a new fitness program.
BAD PAIN - usually caused by the improper execution of an exercise. Nothing should really HURT.. Notify me immediately and/or a physician of any sharp or sudden pains, swelling, or any unnatural feelings in your joints and ligaments.
It is recommended to perform each exercise with NO WEIGHT to famliarize yourself with the movement pattern, and to mentally and physically prepare you for the tasks ahead. Warming up is a crucial part of injury prevention and prepares your body for exercise by lubricating your joints. Notify me of extreme soreness that may occur. Mostly it's counter-productive to train through soreness.
SLEEP There are countless studies of why sleep is important for you, so no science stuff, however if it vitally important for both fat loss and muscle gain to get 6-8 hours of quality sleep every night..
Having trouble falling asleep early? Form a sleep ritual. That means two hours before you want to go to bed, dim the lights and unplug from all electronics. Try sleeping with your cell phone in another room. Replace the TV with some light reading.
If you still have trouble, try supplementing with Melatonin and/or drinking Chamomile Tea before bed.
A very common mistake people make, is NOT EATING ENOUGH !!
I want to quickly define some terms that will be used throughout. To give you the best workout possible, I give guidelines on a number of different factors behind sets and reps. Below are definitions of some terms used in my workout shorthand.
Rep - one performance of a single exercise
Set - the number of repetitions performed without stopping.
Tempo - the speed at which the repetition is performed.
There are other abbreviations which from time to time will pop up, For example, if we refer to a RDL, this is a Romanian Dead Lift. and I will ensure that you have the written explanation of the shorthand in your workout.
NOTES ON GYM ETIQUETTE
We have estalbished that I will not be with you during your workouts and I feel that its important to ensure that you understand the "unwritten" rules. You might notice other breaking the "laws of the iron but I want you to feel comfortable and at ease in the gym.
Here are the most important rules;
Respect the top-lift zone
Don't ever lift a weight within 5 ft of the dumbbell rack. It doesn't matter if you are doing a shoulder press, split squat, bicep curl or goblet squats or anything else. Pick up your weight and take 5 giants steps back.
Avoid the "ab-Zone"
Most gyms have a designated are for mats; balls, BOSU balls etc. Don't bring heaving weight into that area. It is designated for stretching and ab work. By taking up they space, your force them to take up your space (see next point(
Keep your mats out of the way
Don't set up a mat in between two benches in the free weight zone and do crunches unless you want a weight dropped on your had.
Even if the gym is empty, set up your mat out of the way. Either stick to the ab zone or place your mat in a corner out of the way. Think proactively, think about others.
Avoid walking in front of somebody else in the middle of a set
If someone is the middle of their set NEVER cross their field of vision. Take the long way abroad if you have to. If you can't take the long way around, wait for them to finish their set before walking in front