Exercise Design

When it comes to weight loss, you need a plan. You need to know the When, Where and What.

Cardio:

• Get your heart rate up! 
• You don't start burning fat till after 20 minutes of cardio. 
• You need 45-60 minutes of cardio 5-6 days a week. 

Weights:

• At least 40 minutes 4 days a week. 
• Work the major muscles first - Chest, back, shoulders, legs and butt
• Simulate functional movements (aka not sitting on the machine - use bands & free weights)
• Keep your focus on good form 

Metabolism:

• It is like a fire. If you keep adding a log the flame will stay strong. Eat 6 small meals a day to keep the flame burning. 
• Start your metabolism first thing in the morning with eating. If you are going to workout in the morning, have a protein shake
• Stay hydrated! For every minute you work out you should drink an ounce of water.

When?

• Do you plan to workout first thing in the morning? In the afternoon? At night after work?
• What days are you going to work out? Ex. Mon (cardio & weights), Tues (cardio & weights), Wed (Rest day), Thurs (cardio & weights), Fri (cardio & weights), Sat (cardio), Sun (Rest day). 

Where?

• Are you going to work out at home? In the park? At a gym? With a group? 
• Gyms are a good place to encourage you & stay focus -- plan it into your workout. If you go home after work to change for the gym, you can get distracted and not end up going
• Get comfortable on the equipment. Watch others.

What? 

• How are you going to work out? HAVE A PLAN. 
• Warmup for 5-10 minutes to get the blood flowing, then move on to weights (push/pull exercise & abs), then cardio & stretch 
• Don't get bored! Do intervals, run on trails/outside, take classes (kickboxing, zumba, spinning), do calisthenics
• Change up your workouts every 4 weeks 
• Add stability exercise - stand on a bosu ball, stand on one foot
• Increase your weights or increase your cardio speed or incline 

Progress & Regress:

• Progress = challenge yourself to more difficult variations of your exercise. Move from the machine to dumb bells, stand on a bosu ball, stand on one foot, stand on the bosu ball with one foot
• Regress = as you challenge your stability of the exercise, you might have to decrease the weights for a couple weeks 

Nutrition:

• If you don't combine your exercise with healthy eating then you are wasting your time. 
• Always fuel your body before you workout - don't skip meals!