Video below shows some progressions towards December 2013 advanced exercise video. Link to Dec 13 Advanced Home exercises - https://www.youtube.com/watch?v=ZRobBj0vvyg
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1) Trying to tone a specific body part
Working the muscle with high reps (20+reps) on a lighter weight will not tone that area. You CANNOT manipulate where you lose fat. You can only create a toned appearance by either 1) Lowering your overall body fat % or 2) If your fat layer is thin enough to start to see the underlying muscle, developing that muscles size can also give a more toned appearance. 2) Too much anterior muscle work . . . (Chest, Quads, Abs) in relation to posterior muscle work (Upper Back, Lower Back, Glutes, Hamstrings). This will cause structural imbalances which lead to, poor posture, injury & reduced exercise performance due to mechanical inefficiencies causing loss of power, strength & range of motion. 3) High volume of training but low volume of recovery The higher the volume & intensity of your training, the higher the volume & effort your recovery plan needs to be. This includes getting adequate sleep, stress reduction strategies, appropriate nutrition plan, myofascial release work (foam rolling or sport massage) & stretching. 4) Going on a low fat diet This leads to excessive consumption of carbohydrates. This creates to major problems: (1) Any carbohydrates that are not used will be converted into and stored as fat (2) Frequent & excessive consumption of carbohydrates reduces your insulin sensitivity. This creates a whole article’s worth of health problems, one of the big ones is a reduced ability to process carbs & use them for fuel in your muscles, meaning your body stores more of what you consume as fat. 5) Not training with a purpose You should have a plan of what you’re going to do before you train. Your workout should be designed to progress you towards some long term goal. Too many people turn up & just do what they feel like on the day. ‘Failing to plan is planning to fail’ - Winston Churchill Written by Tom Peto (See 'Services & Prices' for more info on personal training) If you haven’t read last month’s article yet, scroll down and have a quick read as this is an expansion on many points within that article. As previously stated it is important to pick your desired training outcome and tailor your workout program to compliment this.
“If you don’t know where you are going, you will probably end up somewhere else” - Laurence J. Peter I have put together a basic guide for different types of training in order to help you design effective sessions for your desired outcome. Training for Strength Who is it for? - Athletes who want to increase their power, speed or max strength - Strength training is also incorporated into those aiming for muscle growth; however, it is not their main focus and does not make up the bulk of their training What are the guidelines for a strength training workout?
Examples: Deadlift, Squats, Barbell Bent over Row, Military Press, Pull/Chin Ups, Bench Press
Training for Hypertrophy guidelines Who is it for? - Anyone wanting to increase the size (cross sectional area) of their muscles - This can be for improvements in your metabolism - This can help aid strength gains alongside strength training - This can be used for aesthetic reasons What are guidelines?
Training for Fat Loss & Cardiovascular Benefits Training for fat loss is often similar to training for hypertrophy as one of the main goals of the workout in to increase the muscles size in order to improve your metabolism. However, when the primary goal is fat loss there are a few changes such as larger movements, higher intensity & more energy expended per workout. Who is it for? - Anyone looking to improve their metabolism to aid fat loss - People wanting to maintain their muscle tissue during weight loss - Anyone wanting to use resistance exercise to improve their cardiovascular system What are guidelines?
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Author - Tom PetoAvailable for magazine & website articles Categories |