This is a blog post by Bayswater personal trainer, Grant Lofthouse
Ten minute arms.
Eight minute glutes.
Six minute abs.
Truth is losing fat, getting strong and reshaping your body takes hard work and lots of time.
How many Fit Bodies have been built in just a few short, workouts per week?
None.
You need about 4-6 hours of total activity in a week that gets our heart rate elevated and our muscles burning to achieve our best body composition.
So today I’m going to break down what those 4-6 hours should look like, and give you your new weekly fitness schedule.
Let’s get started.
Strength Training
This is where most of your time is going to be spent.
To achieve your best body, the average busy parent or professional would be best served by doing 3-4 strength training training sessions per week.
At Strength Squad, our private Bayswater personal training facility our clients train with us 3 times per week – Monday, Wednesday, and Friday.
Nothing less because it’s hard for me to look at my client in the eye, and say that we can help them lose that 5-10 kilos.
And nothing more because we want them to have a life outside of the gym. This is very important to us.
Low Intensity Cardio
At Strength Squad we call it ‘Easy Cardio’.
High intensity work is great but too much isn’t, as it’s harder to recover from and can stress the joints and nervous system, and since all of our client aren’t 18 years old any more this is a key.
Low intensity work actually enhances your recovery between hard workout sessions. So make some time at least 2 days per week to go for a long walk, hike, bike ride, swim, etc. for 30-60 minutes.
I recommend to do this outdoors in sunlight whenever possible, nature trail walks are my go-to, while listening to a positive audio book.
It’s been shown that the more you expose yourself to natural light the better you will sleep. So low intensity outdoor exercise has two major benefits.
Mobility Work
In addition to strength training and conditioning everyone needs to make time for mobility work.
Your mobility generally gets worse as you get older.
This is largely due to a sedentary lifestyle and years of bad habits/postures. If you don’t make the time to undue this on a daily basis you will constantly be in more and more pain.
That’s why at Strength squad we always start our workouts with a 10 minutes of movement prep.
And that’s about all you need, just 10 minutes per day, every single day, to do mobility and flexibility work that consists of various movement drills, stretching and foam rolling your unhealthy tight muscle tissues.
Putting it All Together
Here’s what you should be doing each week:
* 3-4 strength training workouts
* 1-2 low intensity cardio sessions of 30-60 minutes
* 5-7 mobility/stretching/soft tissue foam rolling sessions of 10 minutes
That may look like a lot but it’s actually quite doable and pretty easy to fit in. There should be time scheduled into every single day for some type of fitness or movement.
It’s as important as brushing your teeth.
Like one of the most experienced training coaches, Dan John said “if it’s important, do it everyday”
You only get one body.
You only get one life. (as far as I know)
You have to prioritize your health and fitness if you want to look and feel like a Fit Body.
Talk soon,
Grant
P.S: Whenever you’re ready… here are 3 ways I can help you with your weight loss and fitness goals:
1. Grab a free copy of my new book, The Fat Loss Cheat Sheet
It’s a easy to read book revealing the 5 systems you need to turn your body into a fat burning machine. – Click Here
2. Watch this for instant motivation
It’s an interview with one of my clients, Emma, who spills the beans on how she lost 8 kilos in 6 weeks from following our formula. If you want some fitness motivation – Click Here
3. Claim Your 2 Week Try Out
Come train at our private personal training facility, Strength Squad, on the house for the next 2 weeks and see what the fuss is all about. – Click Here