How To Write A Workout
Writing workouts is what a large portion of what my job consists of. My clients appreciate it when they come in and their workout has already been thought of and written out for them ahead of time. I wanted to go over some key elements that I think should be in your workouts to make sure you’re getting the most out of your time in the gym.
#1 Work Major Muscle Groups!
If your main goal is to lose weight and tone up then you don’t need to be spending time working on your biceps and muscles of the forearm. It takes the body more calories to maintain muscle mass than it does fat. In other words, the body will burn more calories the more muscle it has to maintain. So, you want to build the big muscle groups in as little time as possible so you can achieve the weight loss and toning as fast as possible. If you’re spending a lot of your time working biceps and triceps and not focusing on the three largest muscle groups in the body (chest, legs, and back) it will take you a lot longer to reach your goals.
#2 Minimum Rest
I saw a post on Facebook a couple of weeks ago that went something like this:
Question: “What do you do to workout?”
Answer: “I lift weights.”
Question: “What do you do for cardio?”
Answer: “I lift weights faster.”
Simple yet there’s some true in that. You do need bouts of cardio within your week to burn a large amount of calories at one time and to strengthen your heart. Two very important things. There’s yet another way to burn more calories while lifting weights and that to lift weights faster. I don’t mean to do a bench press as fast as possible, what I mean is to move from one exercise to the next with as little rest as possible. In order to be able to do that you need to alternate the muscle groups between upper body and lower body. Do an upper body exercise followed by a lower body exercise without rest. This will get your heart rate up, increase your metabolism, and burn more calories all while building muscle. A perfect combination!
#3 Complex Movements
Similar to what I talked about in the previous paragraph, the idea here is to do something that increases the heart rate, increases the metabolism, and burns big calories. A complex movement is when the upper and lower body are working at the same time. This way you work a large amount of muscles at one time. An easy example of a complex movement is a squat press. Stand with a pair of dumbbells held at your shoulders and go down into a squat. As you stand back up press the dumbbells over your head making sure it’s all one smooth movement.
Here’s how I put it all together: 12-15 reps each, minimal rest, 3 times through.
Squat Press (complex movement)
Wide Lat Pulldown (back-upper body major muscle group)
Deadlift (legs-lower body major muscle group)
Bench Press (chest-upper body major muscle group)
Have Fun!! Live Life Better!!