Fitness secrets revealed: Weight loss training

February 10, 1:40 PMLA Personal Training ExaminerOzzie Jacobs

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You’re amped up, motivated and ready for your first day of pursuing your healthy new lifestyle. You join a gym that is conveniently located to your home or office and you’re wearing workout gear that makes you feel comfortable and sporty. You are ready to go with towel and water bottle in hand but there seems to be a huge problem…
 

What do you do when you get to the gym? There are so many machines to choose from and you have an hour to get it all done.

Don’t worry, you are not alone.  A number of people feel this way and this is a big reason why most people get frustrated with working out. The key is to back up and consider the fact that losing weight is all about obtaining a caloric deficit. Once you have your diet in line then including a routine that allows you to challenge your major muscle groups (i.e. chest, back, arms, legs, etc.) is all you need.

If weight loss is your goal then I would suggest a total body workout to maximize your caloric expenditure and make your time at the gym as efficient as possible. Start off with doing 15 reps and 3 sets for each exercise with a rest time of 30 seconds between each set.

The Plan
Strength Day One: Include a chest exercise, a back exercise, and a couple of exercises that target the legs. You can break down your leg exercises into two groups one that consists of leg exercises that isolate (i.e. leg curl, leg extension, etc.) and those that work all the leg musculature at once (choose one of the groups for strength day one). 
 

Strength Day Two: Include the smaller arm muscles (biceps, triceps and shoulders). On this day take the second leg option (if you used the machines to isolate certain muscle groups last time, do the squats and lunges this time).
 

At least 3 days a week try to incorporate cardio into your routine, alternate between a low intensity/long duration day with a high intensity/shorter duration day. Cardio days are good to include in between the strength days as your body will need rest.

Remember that variety is key, below you’ll find some links to some of my fitness videos that may give you some ideas.

• Pure Sculpt: Part 1
• Pure Sculpt: Part 2
• Training Session: Part 1 
• Training Session: Part 2
• Yoga-Sculpt Workout