What a Proper Training Routine For Toning & Fat Loss SHOULD look like
Hi, I’m Alex.
In case you don’t already know. I specialise in getting busy London professionals into their best physical and mental shape. A big part of this is me teaching clients how little time per week it actually takes to get them results they want.
What’s required?
Effective/efficient training + the correct food and lifestyle habits.
Now, if your goal is to tone up and drop body fat, your workout routine needs to firstly…
Have the following components:
1. Full Body Workouts – Big muscle groups burn the most calories and have the biggest impact on increasing full body strength. Whether you’re a man or woman, if you are stronger and able to lift more, then you can create a greater calorie burn in each session.
2. Have Limited Rest – allow enough rest so that you can still lift a reasonable amount of weight for a few sets but still keeping it short enough that you work up a good sweat throughout the session. Our goal here is to work as many muscles as we can to about 80% fatigue. Rather than working only 1 muscle to 100%. All the other muscles left neglected means less calories burned 🙁
3. Work in Super-sets – 2 carefully selected exercises performed back to back result in your heart rate remaining high, as if you had just been sprinting from a lion! Although, you must be careful not to select 2 of the same muscle groups back to back as this will result in too much fatigue on those muscles. If you have too much fatigue on 1 muscle group then you will either have to rest for too long to or not be able to work it hard enough since its so tired. In both these scenarios, the total calorie burn is less because the WHOLE BODY is working less. If you are a bodybuilder that wants to destroy one that particular muscle to stimulate size it’s a different story but not good for us that want to tone and drop bodyfat.
Secondly, I recommend you get a coach or trainer to go through this with you so your form and everything is okay.
Here’s an example for an average 35 year old, 3x per week gym user (before Covid)
- 4 sets of (Squats 10 reps immediately into Assisted Pull-ups 10 reps using resistance band, rest 90 sec)
- Then, 3 sets of (DB Bench press 10 reps immediately into Romanian deadlifts 10 reps, rest 90 sec)
- Then 3 sets of (Military press 10 reps immediately into walking lunges 20m, rest 90 sec)
Something along the lines of that, 3 days per week is ideal!
If you want me to look at what your currently doing or really feel you have no idea what you should be doing. Then perhaps you should book in a Free 15 min Coaching Call with me to go through it with you.
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