LESSON 9:
A TONED BODY
In our last issue, fitness expert, Darren Casey, brought us tips and advice on preparing ourselves with ‘The Basic Guide to Achieving a Toned Body’. This time he teaches us which exercises work in the second of a two part Tutorial…
Here’s the maths: if you walk for 60 minutes, you burn around 270 calories, of which 60% comes from fat. That’s 160 fat calories you’ve just burned from low-intensity exercise.
Weight training itself can burn over 400 calories per hour (running burns upwards of 600) and it also increases your resting metabolic rate (RMR). Your RMR is basically the number of calories that your body burns when you’re at rest. So, lift weights and you’ll burn more calories for longer after you’ve stopped exercising.
You’ve heard that low-intensity training burns more fat, right? This is probably because you’ve heard of something known as the ‘fat-burning zone’.
The theory is that relatively low-intensity exercise, where you work out at around 55-65% of your maximum heart rate (MHR), burns more fat than high- intensity exercise, where you work out at around 80-85% of your MHR.
(To calculate your MHR, subtracting your age from 220 is a basic guide.)
The truth, is that low-intensity exercise burns a greater proportion of fat, but high-intensity exercise burns more calories overall and raises your RMR for longer. This makes it a more effective way of shedding weight.
If you run for the same length of time, only 40% of the calories you burn comes from fat - but you burn around 680 calories in total, which means you’ve burned 270 calories of fat.
So, which exercises actually work?
WHOLE BODY WEIGHT EXERCISES
(Deadlifts, kettlebells, squats, pull-ups, press ups, burpees, Rows). Do back to back from the first then move to the next. Have a brief rest at the end of the circuit, then do it again for 3 completed rounds/sets.
INTERVAL CARDIO TRAINING
(Working very hard, then providing time for recovery. For example, run 30 seconds, rest for 2 minutes x 7 intervals). Progress by increasing the pace of your run, then reduce the recovery time, then the number of intervals.
CIRCUIT BASED
WORKOUTS
(Box jumps, 1 arm kettlebell snatch, press ups, deadlifts, bent over row. Limited rest x 3 rounds).
If you are interested in putting some of this Tutorial into practice, then contact our Master Personal Trainer, Darren Casey, on 07788 58 2728 or email:
fit@eft-gb.com www.elitefitness-online.com
KETTLEBELL
WORKOUTS
Probably the best thing ever and most effective way to tone up! Very fast and effective whole body movements which take your body through explosive (concentric) movements then absorbing (eccentric) movements back to back.
*Only use qualified Kettlebell trainers
How often should I be exercising?
Variety is important. So is the frequency of around 4 times per week. These exercise sessions are usually quite short - between 25-40 minutes. Quick, effective, varied whole body exercises, more frequently constantly MAKE your body adapt.
LIFE - 35
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