I train corporate executives and CEOs for a living and have done
for 10 years. These people are very busy and are generally Type A
personalities so they want fast results with the minimum expenditure of
time. Over the years I have designed several express workout programmes
that deliver results for my clients which keeps them happy and
motivated. I'm going to discuss the ideas behind the design of these
workouts in this article.
One thing I learned many years ago was the effectiveness of putting various exercises together in a circuit type workout with minimal rest periods. Not only does this get the client sweating and feeling like they've trained hard but it increases their total work output for the session and obviously increases their metabolism. I use compound exercises such as squats, press ups, deadlifts and pull ups as they involve multiple muscle groups which again increases the total amount of calories burnt.
I generally make the circuits comprise of 5-6 of these types of exercises and get the client to perform multiple circuits with less than a minutes rest between circuits.
Another technique I have used for many years to increase workload and calories burned is interval training. Interval training can be defined as a form of exercise where the participant performs short bursts of intense exercise followed by varying periods of rest. For example, I get my clients to run as fast as they can on the treadmill for 45 seconds and then they are allowed to walk for 75 seconds to recover. Twenty minutes of this type of workout delivers so much better results than the equivalent time of steady paced running!
This workout works on a bike and a cross trainer but I find it works best on the rower. Most gyms come equipped with some sort of rowing machine. I get clients to build up to ten 200 metre sprints on the rowing machine with only 30 seconds recovery between bouts. This type of workout whilst being exhausting delivers great results.
An exercise regime that I really like and use with my clients are Kettle bell workouts. These single handled, weighted implements can be used for a variety of exercises and movement patterns. They come in various weights and I often use them to work squat patterns, hip thrusts, press ups and power cleans. Because of the nature of kettle bell exercises being explosive it only takes a few of these exercises per workout to really get my clients fired up.
The combination of these three tips will help you get lean and strong. Any weight loss programme will no doubt require some nutritional intervention but with that said these exercise tips will help you drop some body fat and gain some lean muscle tissue which is imperative if consistent long term weight loss is to be achieved. Try adding some of these techniques to your own workouts in the next few weeks and watch the pounds begin to melt away. I know you'll be happy with the results.
One thing I learned many years ago was the effectiveness of putting various exercises together in a circuit type workout with minimal rest periods. Not only does this get the client sweating and feeling like they've trained hard but it increases their total work output for the session and obviously increases their metabolism. I use compound exercises such as squats, press ups, deadlifts and pull ups as they involve multiple muscle groups which again increases the total amount of calories burnt.
I generally make the circuits comprise of 5-6 of these types of exercises and get the client to perform multiple circuits with less than a minutes rest between circuits.
Another technique I have used for many years to increase workload and calories burned is interval training. Interval training can be defined as a form of exercise where the participant performs short bursts of intense exercise followed by varying periods of rest. For example, I get my clients to run as fast as they can on the treadmill for 45 seconds and then they are allowed to walk for 75 seconds to recover. Twenty minutes of this type of workout delivers so much better results than the equivalent time of steady paced running!
This workout works on a bike and a cross trainer but I find it works best on the rower. Most gyms come equipped with some sort of rowing machine. I get clients to build up to ten 200 metre sprints on the rowing machine with only 30 seconds recovery between bouts. This type of workout whilst being exhausting delivers great results.
An exercise regime that I really like and use with my clients are Kettle bell workouts. These single handled, weighted implements can be used for a variety of exercises and movement patterns. They come in various weights and I often use them to work squat patterns, hip thrusts, press ups and power cleans. Because of the nature of kettle bell exercises being explosive it only takes a few of these exercises per workout to really get my clients fired up.
The combination of these three tips will help you get lean and strong. Any weight loss programme will no doubt require some nutritional intervention but with that said these exercise tips will help you drop some body fat and gain some lean muscle tissue which is imperative if consistent long term weight loss is to be achieved. Try adding some of these techniques to your own workouts in the next few weeks and watch the pounds begin to melt away. I know you'll be happy with the results.
Chris Hines is an expert Personal Trainer based in London. You can visit his website at http://www.citypersonaltrainer.com
Contact him today to begin your fitness and fat loss journey.
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Contact him today to begin your fitness and fat loss journey.
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