Spring Into Summer: The Exercise Element
16:41 11 March 2014
Nutrition has the largest influence on losing weight and getting healthy. The second thing you should consider to speed up the process of losing fat is taking regular exercise.
The most common question is “what exercise is best?” The truth is there is no one exercise that works best for everyone. Moving more is a place to start. Walk places instead of drive, carry things and keep active whenever you can.
In terms of what yields the fastest results while spending the least amount of time training, a strength based programme is best.
Our fitness camps are solely based on resistance (strength building) exercises. The benefits of resistance training are three fold.
1. They demand lots of work from your muscle tissues which burns a lot of fat in a short period of time.
2. They improve overall muscle strength - when you’re stronger you use more of the muscle you already have. This keeps your metabolism fast which means you burn more fat, even when at rest.
3. When done correctly resistance exercises produce ‘after burn’. This is the process of your body repaying oxygen after training. It requires your body to burn fat at a faster rate than at rest and can last for up to 36 hours post workout.
Resistance training is impossible to prescribe generally as the resistance is always relative according to a person’s current strength levels.
My advice is to start with body weight exercises and then progress.
Exercises like squats, push ups, planks and lunges are good starting points for total body strength movements.
Start out by doing less to begin and add more each time you train – you will improve.
My suggestion for super fast results is to work your whole body with resistance exercises three times per week for 45 minutes at a high intensity (in relation to your fitness levels).
This is what we do at Fitness Camp and sees people regularly lose one stone in four weeks.
It will also keep you in good shape forever if you keep it up.
Here is a four minute workout you can do anywhere:
Warm up and mobilize the body for 3-5 minutes
A. 20 seconds squats 10 seconds rest
B. 20 seconds push ups 10 seconds rest
Then repeat the process four times.