BodyTrans Training Guide
Don't be intimidated
Train six days per week. I know that sounds like a lot but it's not all that much when you look at the amount of time involved in each workout. Stagger your workouts with resistance training one day, cardiovascular work the next day. The resistance training (weight training) workouts usually only take about 40-50 minutes to complete. The cardiovascular training only takes 20 minutes to complete. So there you have it, three or four hours per week working out. I told you it wasn't that bad.
Cardio
HIIT (High Intensity Interval Training) is a great way to get your cardio done in twenty minutes and still get the benefits of a longer workout. With HIIT, you exercise at a moderate pace for four minutes and then "kick it up a notch" for the fifth minute. At the end of the fifth minute, slow back down to your moderate pace. Keep this up for twenty minutes and you've got yourself a good cardio workout. You can do HIIT on a treadmill, stepper, elliptical trainer, or just by jogging/running. You get the benefits of a longer workout with HIIT because of that high intensity interval followed by a recovery period at moderate intensity. Your body's metabolism will be raised for several hours after you've completed a HIIT workout.
Resistance Training
Working out with weights is not just for the guys. Research has shown that people of all ages can benefit from weight training regardless of gender. For specific information on this research, check out some of the links in the "Credit Where Credit Is Due" section below.
One of the best things about resistance training is that you can use it to actually change the shape of your body! It makes sense if you think about it. If I lose weight by just doing cardio and eating sensibly, I'll lose fat and muscle because I am not giving my body any reason to build up muscle. So if I'm a "pear shape", I'll just end up being a smaller pear! If I add resistance training to my fitness regimen however, I begin to build muscle. Muscle that defines my shape. Muscle that looks good!
Now I know exactly what some women are thinking as they read these words right now. "But I don't want muscle. I don't want to be a muscular woman!" Well, I'll tell you right now... If you are thinking of muscular in terms of "manly muscle", you're right, you don't want that and you're not going to get it. Believe me when I say the average woman would have to do a lot of steroids to build muscle like a man. If you want to know what resistance training can do for a woman, just check out some of the before and after pictures on www.bodyforlife.com. Those women did not change the shape of their bodies through cardio alone.
So now that we know that resistance training can benefit nearly everyone, where can we get information on weight training workouts? Check out the resources below.
Credit Where Credit Is Due
I didn't just pull this stuff out of the
air. The information in this guide is based on science and real-world
application. A few resources you just might want to check out include:
- BodyForLife.Com
Exercise Guidelines
- Bill Phillip's
Body for Life
- Tom Venuto's
Burn The Fat, Feed The Muscle
-
The Leanness Lifestyle -
David
Greenwalt
-
ABSolution: The Practical Solution for Building Your Best Abs - Shawn Phillips
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