Over the years I have seen hundreds of people make amazing improvements to their fitness levels, sculpt wonderful physiques and lose weight. Equally I have seen plenty fail to achieve any of their goals. During this time I have noticed a common denominator with those that succeed and those that don’t, I call this excellent execution.
Excellent execution is consistently getting the frequency and intensity of your training right, alongside a nutritional plan that is geared towards achieving your goals. The difference between success and failure can often just be a lack of planning. The most common objective I come across is to lose weight, so here are my thoughts on how to achieve ‘excellent execution’ and get results you want for weight loss.
1. Set yourself some goals; don’t just leave it as you want to lose weight, be specific. Think about how much you want to lose and give yourself a timescale for achieving this target. (We will post a blog later on proper goal setting)
2. Get your nutritional plan in place before starting your exercise routine. For weight loss your nutritional choices are as important, if not more important, than the exercise regime.
3. Make sure that you incorporate exercises that use large muscle groups, such as squats, lunges and rows. Working in a circuit format, completing one exercise after another with as little rest as possible – this works really well for weight loss.
4. Think about the frequency and intensity of your training. Three sessions a week Monday, Wednesday and Friday works well for me, but find a pattern that fits into your schedule and stick to it. Keep the sessions fairly short and the keep the intensity high. Give interval training a go, rather than working at one steady pace you’ll find this works better for weight loss.
5. Lastly make sure that all your movements are performed correctly maintaining good posture and technique throughout every exercise. This will ensure that you get the best from your routine and will give you the best chance of remaining injury free.
Keep it simple and stick to the rules.
Kettlebell session for weight loss:
Mobility and dynamic warm up before moving onto the circuit, complete the circuit with as little rest as possible between each exercise:
* Body weight squat 30 reps (add a Kettlebell only when you have perfected the movement)
* Lunge 15 reps on each leg (bodyweight)
* Kettlebell swing 30 reps (choose a weight that is appropriate for you)
* Press up 10 reps (kneeling press up are fine if you can’t manage full press ups)
* TRX row 10 reps
* Rests for 60 seconds, then repeat the circuit 2 more times (3 in total)
Follow the above with this core workout:
* Plank 30 seconds
* Leg lowering 12 reps
* Repeat twice