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.
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Metabolic Rut |
Metabolic Boost |
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Training Split
|
Daily body part workouts |
3 total body workouts per week with ideally 48-hours between workouts |
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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 |
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Rest Periods
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Long rest periods of 2 minutes or longer |
Short rest periods of 30-60 seconds or less |
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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 |
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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 |
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