Health and Fitness

weight loss training: what you need to know!

metabolic weight loss training made easy!

weight loss training
What I’m about to share with you is an overview of how a smart and fat-burning orientated approach to training should look.

In my experience, the basic training formula for fat loss is a foundation of strength training and hypertrophy (growing lean muscle), to which we would add weight training based circuits (I don’t mean circus tricks on balls and cables), and then cardio would be just a teeny-tiny supplement to all of that.

Other activities such as yoga, the occasional group fitness class, and certainly some outdoor activity, could also be included.

the ‘perfect’ weight loss training weekly plan

  • Between 2 and 5 weight training sessions a week, depending upon how conditioned you are, your availability, and your goals. Many of my fat loss clients find they have great results with 3 sessions a week provided they are ‘quality’ sessions.
  • 2-3 interval based cardio sessions in addition to that
  • And/OR 2-3 metabolic workouts
  • A recovery session once every 1-2 weeks
  • Other (incidental exercise/group fitness/sports and recreation)

Now I can’t really cover everything about all of those methods in one blog post, so today I’d like to share one of my favourite workout methods with you, and show you a sample workout.

sample ‘metabolic’ weight loss workout

You will need a basic level of body awareness and fitness to complete this workout, but the good news it can be adapted to suit beginners right through to elite sportspeople!

A1: Kettlebell swings

A2: Decline push ups

Pop your feet on either a ball or a bench. Keep your back straight and your eyes down, and lower your body slowly to the floor.

A3: Burpees

This is really simple – just squat down, jump your feet out behind you, jump them back in, and then jump up into the air. Repeat.

A4: Seated row

A5: Farmers walk

This just means carry 2 dumbells up and down for at least 20 metres – the heaviest you can handle!

A6: Lying leg raises

weight loss training notes

Take 50 seconds for each exercise; and repeat the whole thing 4-6 times (aim for 30-45 minutes in total). You’ll notice all exercises begin with ‘A’. This just means do them all back to back without going back to A1 until you’ve got to A6.

If you’re new to this style of training you may have 30-60 seconds rest between each exercise, and 90-120 after A6 before going back to A1.

If you’re a bit of a fitness queen try having as little as 10 seconds rest between stations (which really means just enough time to move to the next station!), and up to 30 seconds rest after A6.

So what are you waiting for – get out there and smash it!

DON’T FORGET –

Life is Now. Press Play.

Kat

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