Make the training specific to you.
It is all very well watching your favourite Instagram model or even a close friend train, and thinking “That’s how I should be training”. But when it comes to it, their style of training may not be the right one for you or your goals. Everyone is different, as we know, which means that we would all have individual differences. Certain needs which are not always seen by the naked eye. For example, if you have an issue breathing, or your blood circulation is not as efficient, you may not be able to do certain movements. Not because you are unfit, but just that you need to work on certain aspects more than others.
Therefore we have created a small guideline for the most common fitness goals that will get you on the right track. All you have to do is decide which category you fit into, and get started on changing your life. Try to focus on what you need and want, as oppose to trying to compete or live up to someone else’s expectation.
Training for Weight Loss
Weight loss can cover a huge variety of training methods. However, the key is to make sure you are burning the most calories possible, both before and after you train (EPOC effect). Therefore, you want to maximise the use of every muscle at one time – with full body movements. As the act of contracting a muscle is a fat burning process, lifting weights and performing resistance exercise will only speed up you results. The alternative benefit to this is that you not only decrease the overall size of your body, but you also sculpt it in the exact way you want to.
Type of training
Combination of Resistance and Cardio (Intervals)
Time of day
Morning to Midday – To allow your body to continue burning calories throughout the day and overnight
Frequency
At least 3 times per week
Example Workout
3 Compound lifts – 3 sets of 10-15 reps
Once glucose reserve is used up
- Intervals on Stairmaster/ Cross Trainer (10 mins)
- Treadmill intervals (15 mins)
Run/ Sprint (2 min) – Walk (1 mins) Alternate for total time
Training for Muscle Gain
Training to pack on the pounds can be just as hard as training to lose them. Therefore you will have to hit the training with similar, if not more, intensity. The main focus to lift big and lift heavy. By overloading the muscle, you force it to be broken down. This process then forces the body to adapt, rebuild, and be stronger for the next wave of anticipated onslaught. Although, you will want to make sure you create an even spread of muscle across the body, so be sure to make time for each body part. Then you create a wonderful symmetry within the body.
Type of training
Resistance Training
Time of day
Morning or Evening – After eating for the best use of the energy you have consumed
Frequency
At least 3 times per week
Example Workout
4 Compound lifts – 3 sets of 6-8 reps
- Squats
- Chest press
- Deadlifts
- Shoulder press
3 Isolation lifts – 3 sets of 10-12 reps
- Split lunges
- Hamstring curl
- Lateral raises
Sports Conditioning training
A much more specific type of training. One which of course depends on the sport you are looking to improve on. The main aspect of this type of training is that you a) recreate the scenarios of your sport. This creates the images in your brain, then when it comes to the real life situation, your brain is much more mentally prepared to deal with it. Then b) Work on your technique from a fatigued state. By this we mean – work the body hard first, then perform your skill drills. This again adds to the creation of real life situations. No one is completely fresh at all times during their particular sport.
Type of training
Motor skill training / Sport specific technique training
Time of day
Morning – When you are most alert and responsive to direction and instruction
Frequency
1-2 times per week
Example Workout
This will depend on the sport you have chosen
- Start with overall fitness and stamina work
- Then work on skill and technique once the body is fatigued
Gain more energy
It is not always the case that you want to train for the purpose of “looking better”. In a way a much better reason to train is to increase you energy day-to-day. It is one of the most positive effects of physical training, and one that should be embraced by everyone – no matter what your goal is. Certain hormones are released during exercise, these are the exact substances that turn a bad morning into a fantastic week. The best way to tap into this source of energy is by doing hard and fast movements that get the muscles firing and heart pounding. These all send the right signals to brain to go ahead and release the “feel good” hormones.
Type of training
High Intensity Interval Training
Time of day
Morning to Midday – When you perform high intensity training close to when you go to bed, you may disrupt your hormones before you go to sleep. Leaving you tired in the morning.
Frequency
1-2 times per week
Example Workout
Circuit 1
- Box jumps
- Battle ropes
- Squat jumps
- Press ups
Circuit 2
- Walking lunges
- Leg raises
- Burpees
- Tyre flips
Timings
- 45 seconds per exercise
- 15 seconds rest between exercises
- 3 rounds on each circuit
- 1 minute rest between rounds
- 2 minutes rest between circuits
Relax the mind
Another great benefit to physical exercise is that it is a major stress relief. With busy day to day lives, making fitness your relaxation time can really add value to your life in so many ways. The hormones we previously spoke about are not only energy booster, but they are also mood boosters. Performing slow moving exercise can also wind down the mind from a stressful day. As well as winding down, you can also set yourself up for an optimal day.
Type of training
Slow moving practises (Yoga/Pilates/Tai Chi)
Time of day
Morning to Midday – Quiet times, and you rid the hormones that add to stress from your sleep
Frequency
1-2 times per week
Example Workout
- Personal sun salutations
- Meditation practices (stationary or movements)
- 20-30 minutes
Don’t forget the other fitness aspects.
Now although the physical part of training may seem like the one and only reason people actually achieve their goals – especially with common catchphrases like “Go hard or go home” or “Beast mode”. This is far from the truth. It is of paramount importance that you get the training method that fits you, but it is even more important to create a well rounded lifestyle. Be sure to have your nutrition in check before you start training. Eating well but not training will work to certain point. Training well and eating badly will not work to any point. Eat well and train well, and you create a win/win situation for you and your life.
You must also make sure you are taking care of your mental health as well as your physical health. Being healthy on the outside can be extremely hollow if your mind is struggling to keep up. You will also find that you can push yourself much further. Propelling your results through the roof, when you have your mind and body on the same parallel track, to the same destination.
