weight loss training: what you need to know!
metabolic weight loss training made easy!
In my experience, the basic training formula for fat loss is a foundation of strength training and hypertrophy (growing lean muscle), to which we would add weight training based circuits (I don’t mean circus tricks on balls and cables), and then cardio would be just a teeny-tiny supplement to all of that.
Other activities such as yoga, the occasional group fitness class, and certainly some outdoor activity, could also be included.
the ‘perfect’ weight loss training weekly plan
- Between 2 and 5 weight training sessions a week, depending upon how conditioned you are, your availability, and your goals. Many of my fat loss clients find they have great results with 3 sessions a week provided they are ‘quality’ sessions.
- 2-3 interval based cardio sessions in addition to that
- And/OR 2-3 metabolic workouts
- A recovery session once every 1-2 weeks
- Other (incidental exercise/group fitness/sports and recreation)
Now I can’t really cover everything about all of those methods in one blog post, so today I’d like to share one of my favourite workout methods with you, and show you a sample workout.
sample ‘metabolic’ weight loss workout
You will need a basic level of body awareness and fitness to complete this workout, but the good news it can be adapted to suit beginners right through to elite sportspeople!
A1: Kettlebell swings
A2: Decline push ups
Pop your feet on either a ball or a bench. Keep your back straight and your eyes down, and lower your body slowly to the floor.
This is really simple – just squat down, jump your feet out behind you, jump them back in, and then jump up into the air. Repeat.
A4: Seated row
A5: Farmers walk
This just means carry 2 dumbells up and down for at least 20 metres – the heaviest you can handle!
A6: Lying leg raises
weight loss training notes
Take 50 seconds for each exercise; and repeat the whole thing 4-6 times (aim for 30-45 minutes in total). You’ll notice all exercises begin with ‘A’. This just means do them all back to back without going back to A1 until you’ve got to A6.
If you’re new to this style of training you may have 30-60 seconds rest between each exercise, and 90-120 after A6 before going back to A1.
If you’re a bit of a fitness queen try having as little as 10 seconds rest between stations (which really means just enough time to move to the next station!), and up to 30 seconds rest after A6.
So what are you waiting for – get out there and smash it!
And remember –
Life is Now. Press Play.
PS: In my upcoming manifesto “The Truth About Female Fat Loss”, I go into more detail on all of those forms of weight loss training – stay tuned; ’cause it’s set to be released this September 19. And it’s FREE!
PPS: If you like the idea of getting regular video workout plans in your inbox then you’re going to love what I have in store for you with the Woman Incredible VIP Platinum Mentoring program. October 2 is the day to mark in your diary … and trust me, weight loss training won’t be the only world suddenly made super-accessible to you with this one of a kind program!