RodrigoPeres.com: New Year, New Life, NEW TRAINING ROUTINE

New Year, New Life, NEW TRAINING ROUTINE

HAPPY NEW YEAR EVERYONE!!!

We were waiting restless (at least I was, to be over - just kidding) for the festive season and it seems like long gone now…

Deadlift | R-P-T.co.uk

Well back to life, back to reality and I hope you are back 100% to your training routine after all the festive foods and treats. Please have a look here for my Xmas EXTRA Calories Blog.

I hope you haven’t forgotten your New Year Resolution yet, know what I mean J?

BUT are you back doing your OLD training routine?
Are you still doing the same OLD exercises?
Are you doing the same sit ups?
Same OLD arms exercises?
Are you still jogging around the same roads/lanes even the same way round?
Are you doing the same programme "fat burner or Hills" on the Treadmill, Cross Trainer or Stepper?
Have you changed your speed or incline at all?

New Year, New Life and you need a NEW Training Routine as well.

I am sure you are eager to reap the health benefits that your routine can bring. The time it can take for your body to adapt to the exercise depends on a few factors.

How you manipulate the variables of intensity, duration and frequency along with your present levels of fitness will affect the time it takes your body to adapt.

Our bodies can adapt to an exercise as quickly as 3 weeks and after that you might NOT benefit from the training at all.

How long have you been doing the same exercises now?

Women’s best friend at the gym seems to be cardio, but that’s not all it takes to get the lean, cut, body that all women desire.

Another factor to consider in maximizing your workout and minimize your time at the gym is by doing compound movements instead of focusing on smaller muscle group exercises - Bicep Curls vs Chin Ups/Pull Ups.

See the Bicep Curls as your French Fries and the Chin Ups/Pull Ups your beans. You know the beans are better but you like and insist in having the French Fries. You know there is no nutritional value in French Fries and you are damaging your health, on the other hand, beans are known to lower cholesterol, fight heart disease and it is loaded with protein, fibre and all the goodies.

Yet some people still chooses to do biceps curls!

Compound exercises (Dumbbell/Bench Press, Deadlifts, Lunges) not just saves you time in the gym, it makes you burn more calories, tone, strengths your whole body and much more effective for weight loss. I don’t really have to talk about strength and bulking for the guys do I, good, because it is obvious.

Please GIRLS don’t say that you don’t do it because you are scared and you don’t want to look like a Body Builder. That is one of the most ridiculous things people say in the gym as there is NO CHANCE in happening, well there is but the chances are the same as in winning the lottery. Are you that lucky?

Are you going to try or are you going to keep training with half of the benefits?

Just one more factor to consider for today but rather important.

I am sure you heard many times before about training at an x% of your maximum heart rate if you want to burn fat, right? Right!

Let’s say YOU jog/run at that x% for 45 minutes.
Now, let’s say your neighbour is next to you doing the same 45min but above the x% recommendation to burn fat, in fact your neighbour doesn’t even know about the %, never heard of it.

At the end of 45 minutes;
YOU have burnt +or- 350kcal.
Your neighbour around 550kcal.

Please note: The calories above is for illustrative purposes only, even the calories showing on a piece of equipment are just estimates using a built in formula. If I walk 5min at speed 6 and you walked for 5min at speed 6, according to the machine us both would have burned the same amount of calories.
Calories vary from person to person due to height, body weight, age, muscle mass, level of fitness etc…

Also, let’s say you spend 45min on a CV equipment at you x% and your neighbour spends only 20min on the same equipment but really pushing it. Your neighbour is going to burn about the same amount of calories as you and IN LESS TIME.

At the end of the day what counts is the overall calorie deficit and not where it comes from!!!

Remember, just burn it… but see your hear like an engine in a sports car. The engine was built for speed but if you push beyond the limit even a good engine can blow.

High Intensity Interval Training is said to be the most efficient way to burn calories - read the blog here

If you follow these tips I can guarantee you are on the right path to a good start in 2013.

If you need some help, see me in the gym or send me a question!

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