I just love this weather and you can feel a great summer coming on.
Summer for me is going for a stand-up paddle, snorkelling around the reefs, hanging out down at the beach with my dogs, and wearing cute little tops and dresses.
Summer is also when people become more motivated to start exercising and eating healthy.
I am seeing a lot more joggers, people exercising at the park and the carpark at my local shops is busier beacuse its right next to a gym.
What most people don’t realise is that they are just wasting their time and effort by doing ineffective workouts..
Heres is what my clients tell me when I ask them why they are starting to work out:
“To become more toned”,
“drop some excess body fat”
“and increase their fitness’.
Most of us do not have hours to waste, so it shocks me every time to see people doing workouts or exercises that I know are just not effective.
I remember when I was trying to find the answer to change my body, I was doing everything wrong.
Working out for hours, doing silly classes back to back, moving from one machine to the other in the gym not really knowing what I was doing
And NOT getting a result.
Once I discovered a few workout secrets like dynamic strength training, weights and cardio intervals everything changed.
If you are anything like me or any of the thousands of clients I have trained over the last 10 years you will want the best results for the minimum amount of time.
So if you only have 3 hours a week to spend working out doesn’t it make sense to do 3 effective workouts.
So here are the TOP 3 WORST ways to work out if you are short on time and want to get into shape FAST
1) Stationary machines at the gym – they just don’t offer the same level of movement or range of motion and if you do not adjust the seat and height levels of the machines you may end up over working your joints and not your muscles – get this wrong and you will be creating injury after injury.
Its also easy to become lazy on the machines and you just don’t seem to gain increases in strength as fast as you do with free weights
2) 60min fitball classes (actually Mat pilates classes too)– I was at a gym last week and I witnessed a fitball class. – OK you can get some benefit from a Fitball class but if its 1 out of only 3 of your workouts then this is not the Best use of your time.
60mins of crunches on a fitball and doing a few bounces on it is not going to burn 200 calories so why would you do that over a 45min strength and cardio interval session that will burn over 500 calories?
You can only do so many crunches effectively – once you stomach muscles fatigue you will spend more time working your hip flexors.
No amount of fitball crunches is going to give you abs – but overdoing ab work with excess belly fat will make your stomach stick out even further.
The same goes for mat Pilates classes – not the best use of your time if you only have 3 hours per week
Even the type of pilates that Hollywood celebrities do (Reformer Pilates) will still only get you a result if you are prepared to put in hours and hours in a week.
3) Zumba –Sorry zumba fans but this is a little exercise fad that has become far to over hyped.
If you really want to tone up and drop weight fast thru dance you need to workout like a dancer-putting in at least 10 hours per week to get the ideal dancers body.
Yes zumba gets you moving and that’s a good thing and a bit of shaking your booty and moving around to a beat is FUN –If you have more time and can fit in more hours of exercise then go for it - but again if you only have 3 hours per week this is not the best use of your time.
If you are short on time and want to get into shape fast here is what I recommend:
Dynamic Strength workouts, Weights and short Cardio intervals
Maximum fatloss, Maximum toning and Minimum amount of time.
Free weights – dumbbells and barbells hit your body in a variety of ways and target not only your large muscles but the supporting muscles in your body as well as your core.
This means that you will burn more calories and target your chosen body part more effectively.
You will become strong faster and see more definition sooner with free weights.
Just make sure you keep increasing your weights.
My rule if you doing a set of 10 the last 2 reps should be manageable but hard
If you are doing a set of 10 and could easily do another 3-5 reps then the weight is too light.
Above all do not rush your weights – keep it slow and controlled
For an example of dynamic workouts check out the Exercise page of my blog for some effective workout ideas.
There are also 16 workouts in the Flat Tummy Solution