How many times have you tried a workout program, committed to doing it for a while, but eventually fell off track?
- Too much work
- Bored with the workouts
- Not getting the results you wanted
- Results are coming too slow
- You begin to plateau and get discouraged
- You get injured
- Lack of time
- Cost and money become a problem
At Fusion Fit Gym we’ve developed a Small Group Training Program that beats ALL of the above challenges that may cause you to fall off track and quit working out! In this guide, we will show you how to begin doing it yourself!
The Plan Guidelines:
· 3 strength training workouts weekly
· 1-2 metabolic training workouts weekly
· 1+ hours walking or leisure movement daily
· Use cardio as a supplement, and do it sparingly
That’s it! Now, let’s break it down so you can begin your workout program!
3 Strength Training Workouts Weekly
Strength training, known by resistance training or weight lifting, is the magical part of getting results with your training. Strength training is going to help you boost and maintain metabolism, maintain muscle mass, allow you to change your body shape, and tone and define your body! Plus, remain strong, pain and injury free, and promote healthy aging, fitness, and performance. Sorry, but Cardio and aerobics just don’t cut it!
- Use heavy weights – heavy for “you” that is! Ladies, I bet your purse or grocery bags weight more than 5 pounds, therefore the weights you pick up should be GREATER than this!
- Feeling those muscles working – feel the burn. This means you must be moving at a steady tempo and avoid swinging your arms, legs, or body to use momentum to get the weights up. Instead put that mind-muscle connection into action and do your best to complete those reps using those muscles. Intention and mindfulness are important.
What weight should you choose?
- Something you can do 10-12 reps of. That means by the time you get to 10-12 reps you should NOT be able continue going much more because you feel the burn and the weights feel somewhat heavy. If you complete a set and get to 12, and you don’t feel those muscles working, then it’s time to bump up the weight.
- Since you’re doing 3 weekly Strength Training Workouts, you can split up your exercises a few ways.
o Upper body day, Lower body day, Total body day
o Push (chest, triceps, shoulders), Pull (back, biceps, abs), Legs and Lower body
o Total body with an emphasis on: Back, Chest/Shoulders, Legs
- Whichever split you choose, select 5-10 exercises per workout to complete. Do 2-4 sets of 10-12 reps (as per what was said above).
- Be sure to warm up using light movement/mobility and SMR, and cooldown with some light movement, SMR and stretching.
1-2 Metabolic Training Workouts Weekly
Metabolic Training emphasizes four things:
During a metabolic training workout you will achieve each of these four factors. You will also practice Rest-Based Training, which means you will push and work until you absolutely need to rest, and rest just long enough until you can continue to work. You will do this for a timed period – 20 minutes is what we will use in this program.
- Compound exercises – these are upper and lower body exercises. Think squat press, deadlift row, chest press crunch, lunge and flye/row, burpees, squat jumps, inchworm burnouts, etc.
- Pick exercises that are simple enough that as you get tired your focus and form will not be significantly sacrificed. Avoid picking new exercises you haven’t yet mastered (save them for your Strength Workouts instead) so you can really push hard and avoid injury due to poor form.
How it works:
- Choose FOUR compound exercises
- Set a timer for 20 minutes
- Complete 10 of each exercises in a circuit
- Rest only as needed
- Choose a weight you can complete for 10 reps, but avoid dropping weight once you begin. Instead, if you get to a point where form is lacking or weights are too heavy, that’s a sign to take a rest/pause, then continue back when you can.
- Repeat for entire length of time.
1+ Hours Walking or Leisure Movement DAILY
Movement is a non-negotiable part of healthy living, maintaining a healthy weight and fitness level. Our body’s are MADE TO MOVE! Sedentary lifestyles are a greater factor in pain, injury, and sickness than movement is.
Therefore, this plan must work in regular movement. That means one hour PLUS of leisure walking, light activity, or enjoyable movement DAILY.
- NEAT is also factored into movement. NEAT stands for non-exercise activity thermogenesis, and it accounts for fidgeting, little movements, standing versus sitting, etc.
- Implement movement into your day THROUGHOUT the day.
o Take the stairs instead of elevator.
o Bike to work.
o Walk over to a coworkers desk instead of calling
o Stand or walk while on the phone instead of sitting
- Housework and yardwork also count as movement!
- Simply committing to getting 10,000 steps each day is a start!
Movement can factor into your total calorie burn, therefore helping you lose weight (those extra couple pounds) or push past a plateau! Plus, it’s calming and relieves stress, especially when you get outside in nature and sunshine!
Use Cardio as a Supplement, and do so Sparingly
Here’s the truth and why Cardio is noted last here. If you have all of the above components of your training program in place. Your are being consistent, and truly working effectively. You are eating consistently and for your goals. Then you DO NOT need much cardio, if any!
Cardio used to be THE way to shed weight and lose those inches, but hours of cardio has negative effects too:
- Makes you hungrier if you do too much and too long
- Adds another stressor to the body
- Negatively influences hormones necessary for fat burning and metabolism
- Too much may limit muscle mass or cause loss of muscle mass
- All of this, may yield you losing ‘weight’ but not ‘fat’ thereby leaving you with a ‘skinny-fat’ figure. One that is the same ‘shape’ as you were before, but with more flab and skin, and less strong and toned.
Instead, do just enough cardio that you enjoy and that doesn’t cause you more problems.
Your better way of doing cardio is Intervals.
- Choose a mode of exercise – running, biking, rowing, jumping rope, etc.
- Go all out for 20-40 seconds of that cardio exercise.
- Rest for 20-60 seconds
- Repeat 5-10 rounds.
- This WILL be hard! And doing extra afterwards will likely not be on your agenda which is just fine.
- You can do cardio intervals 1-2 times weekly.