If you have an important goal like getting back into your notorious black dress, you just need to take a number of steps to get into great shape. Believe it or not, it’s easier than you may think.
Well, let’s be realistic here. Change takes work and consistency. Nevertheless, this article will teach you a shortcut and why all those hours spent logged on the treadmill may be a waste of your time. In fact, you can actually get better results in less than half the amount of exercise time.
Would you like to know these basic steps that could get you to your goals quicker? If yes, this is the article for you.
Up The Training Intensity
The first thing to think about is your training intensity. You see, many women go to the gym, but spend too much time there. And they could have a much better workout and get better results by performing the same routine in less time. This simply means that they would increase their intensity level.
What is Intensity?
The intensity rate is the amount of work that you do and the amount of effort that you put into the training session. In simple terms, you should work on increasing your intensity level at the gym. If you do this you will transform your body (if you have been going at a slower pace during your previous workout sessions).
The Best Cardio is High Intensity Interval Training
Do me a favor, forget what you’ve read about different “fat burning stages” and the other classifications plastered on every treadmill. That’s science from when Jane Fonda made her first workout tape (VHS). I’m going to be blunt. You’re there to burn as many calories as possible. Higher intensity does just that.
Now, if you are heart healthy, I recommend to cut your cardio time and to go after it high intensity style. Start with intervals and crank the speed up. A great program to start with is intervals of 3 minutes (high) every 10 minutes or so. Keep the total duration short (under 30 minutes). You won’t believe the cardio workout you get.
One Set Versus Four
The next thing that you need to think about is working on the quality of your training program, over the quantity of the work done. With that in mind, if you focus on each exercise that you perform and put more effort into it, you will find that you don’t need to spend as long in the gym. Honestly, this will increase your fat loss and also save time. In fact, research has determined that one set to muscular fatigue, which is defined as a break in proper form during the movement pattern, can be nearly as effective when compared to the traditionally recommended 3-4 sets per exercise. In case you were wondering, the research did include advanced and beginning weight trainers.
In other words, if you have chosen the right weight for your needs, then all you need is one all-out set in many cases. This potentially can decrease your time spent strength training by two thirds or more.
You also need to think about the types of exercises that you are doing. The exercises need to fit with your goals. Regardless, you should definitely reduce the number of different exercises that you do and work on increasing the quality.
Women’s Workouts & Heavier Weights
For women, it is also a good idea to gradually increase the weights that they lift. You can do this a few pounds at a time, each time you go to the gym. If you do this, you will train your body to become stronger and more resistant to the force you place on it. And that’s not all. It will also help to increase your muscle to fat ratio, which will speed up your metabolism.
In reality, it’s just as important for women to build strength and muscle as men. The benefits are numerous: from osteoporosis prevention to slowing weight gain that typically happens with aging. You and I both know; more women need to strength train period!
The Recovery Time Women Need
Recovering from your workouts is also very important. This is something that few people discuss or talk about. More exercise is not always better. Without proper recovery you will be in jeopardy of over training your body and actually can do the opposite of what you intended. Everyone needs to have adequate time for recovery in order to get the body that they desire.
The key factor in the recovery process is the time involved. You need to simply recover properly before going through another workout session. Recovery time should be enough to let your muscles, nervous system, immune system and hormonal system recover. Each person is different and based on your strength training plan; your recovery time will completely vary from one person to the next.
In summary, the above steps will make your plan more efficient by cutting your workout time in half or more. Your exercise program will also be more effective due to your increased intensity. Plus, these simple changes will make working out a lot more realistic for your current lifestyle, male or female. Besides, we all need more time. It’s our most valuable resource. Who wants to spend it running on a treadmill, or pushing weights up and down? Not I and I’m a fitness professional.
Need Help from Us? Not so Fast!
We may not be the service for you. We do not sell mysterious pills that include ingredients found in remote areas of the world. We also do not believe in a “magic solution” that will work for all. We believe that everyone is completely different and so should be their program. We are nutrition and fitness pros that create and manage exercise and meal plans for our clients based on the specific needs.
Matthew Johnson (Google+) is a certified personal trainer, nutrition expert and an on-line fitness consultant that started ChangingShape.com back in 2001.