If you walk into your local gym and get a little overwhelmed...I completely understand.
There are weight machines, cardio equipment, stretch areas and a bunch of people "who seem to know" exactly what they are doing.
The truth is, many people aren't completely confident that their daily routine is going to produce the results they want. In fact, often times when exercise and nutrition aren't structured properly, results will never come at all!
If you can relate to that situation, it's not your fault. After-all, if you're reading this, you're probably not a health and fitness expert. But if you keep reading, you will be a heck of a lot more informed and prepared for the next time you step foot into the gym.
A few blog posts ago, I talked about three things that sabotage weight loss. One of the easiest things you can change right now is simply to reinvent the way you do cardio! The biggest mistake many gyms are making these days is putting TV's on cardio equipment. Chances are you joined their gym to workout and lose weight...not to watch the tube?
And...if you're currently watching the Today Show on the treadmill and barely breaking a sweat, it's going to take you an eternity to see results.
To truly burn a meaningful amount of calories, the bodies core temperature needs to get up above resting levels. And the best way to make that happen is to cut out all of the distractions and do 30-minutes of interval training.
Plus as an added benefit, after 30-minutes of working out hard, the core temperature gets elevated and remains elevated in the hours following the workout.
Yes! That means you're still burning calories at a higher rate even after your workout. It's been termed "Afterburn" and it's as real as it gets.
Here's an example interval training workout you can try out next time you hit the cardio equipment!
So now that you've just cut your cardio time in half, here's what I want you to do with that extra 30- minutes...
Now, I'm not implying that you need to lift like a body builder or pro athlete, but if you're not strength training at least 2 days/week...you're missing a huge opportunity. Adding lean weight (i.e muscle and bone mass) to your body is indisputably the most potent way to increase metabolism.
And all it takes to enjoy these benefits is a full body routine, 2 days/wk. I strongly recommend using body weight and free weight exercises because they impact bone strength better than machines. But, if you must use the machines, it's better than nothing at all.
Here's a basic strength training template you can use to get started. Just simply insert an exercise for each exercise type on the left and go to work!
So now you've got a complete one hour workout! Try this structure the next time you go to the gym and I guarantee you will be much more excited and engaged with your workout session.
And remember, if you want to take it a step further, I'm always here to help! Many of my clients succeed with Thunder because I maximize their time and investment. I can do the same for you :)