Some people will never find it within themselves to follow regimented eating plans and strict training protocols on a daily basis, week in week out. That’s fine, after all we are all different and our lifestyles often make it easier for some than others to do so. In this instance we can focus on habits rather than rules. Things which you just get into the ‘’habit’’ of doing frequently, if not daily. We can divide these new found habits down the middle – training and eating. Today we will cover training habits.
So following a weekly training split isn’t for you, nor is timing your cardio sessions at specific times of the i.e. before breakfast, going for a fast walk for 25 minutes. That’s fine, instead try and incorporate some of these habits into your day to day life and watch the body fat fall!
1 – Basic Cardio
Get moving more is the initial message here. This means getting out for brisk walks with the family, dog or even by yourself. At least a handful of times per week get out in the great outdoors, walk fast, clear your mind and help the body torch some fat.
2 – Getting Intense
Once you can tick the above box some people might find that getting out of their comfort zone once every 7-14 days is something they like to do! For the duration it will probably feel like a bad idea but all the science tells us is that a small amount of high intensity cardio work burns fat like nothing else!! This might mean getting a quick sprint workout in one morning. As we said, once every 7-14 days is more than adequate. Try 15 seconds all out, resting for 45-60 seconds and repeat for 10-15 minutes. That’s a fat burning habit to get into!
3 – Add Resistance
We can’t tell you train on specific days because that isn’t your forte; it won’t work for you and will ultimately lead to meltdown! Instead what we can do is outline some of the benefits of using resistance training and encourage you to use a few of these habits!
Resistance training helps us burn more fat around the clock than regular CV work (cardiovascular). With that said we think 2-3 full body circuits in the gym are ideal for you! That’s 45-60 minutes, hitting all the major muscle groups with exercises like squats, deadlifts, shoulder press, bench press and the likes of. Use a rep range of 8-10 per set, rest for no more than 45-60 seconds between sets and make sure you really control each rep! You will notice the difference within weeks rather than months!
There you have 3 fantastic habits to get into in regards to the exercise you currently do!