Does Your Workout “WORK”?

Does Your Workout “WORK”?

 

Have a look at the chart below to assess the current metabolic status of your fitness routine. If your main goal is to improve your body composition (burn body fat and build lean muscle) and rev up your metabolism then you absolutely must structure your workouts to fall under the metabolic boost column.

 

Metabolic   Rut

Metabolic   Boost

 

 

Training   Split

 

 

Daily body part workouts

3 total body workouts per week with   ideally 48-hours between workouts

 

 

Length   of Workout

 

 

60 minutes or more

30-45 minutes or less

 

 

Exercise   Selection

 

 

Single-joint, isolation exercises that   address only

 1   plane of movement

Functional multi-joint, compound movement   patterns that address all 3 planes of movement

 

 

Exercise   Intensity

 

 

Low-intensity work periods of over 2   minutes to burn fat

High-intensity work periods of 20-60   seconds or less to burn calories at a high rate

 

 

Rest   Periods

 

 

Long rest periods of 2 minutes or longer

Short rest periods of 30-60 seconds or   less

Exercise   Order

Straights sets of a single exercise

Circuit Formats:

Alternating sets of non-competitive   exercises

 

 

Periodisation

 

 

Perform the same fitness routine for over   6 weeks

Change your fitness routine every session

Motivation

Left to your own devices in the gym or in   a large studio class.

Small Group Personal training with   individual attention and loads of fun

 

Jackie Allen     FitnessSolutionsUk.com     101110 ©

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