3 STEP GUIDE TO A SUCCESSFUL TRAINING PROGRAM

STEP 1

STEADY STATE CARDIO

(45-60MINS)

Method: steady state cardio has its best results on a empty stomach first thing in the morning.

It is to be performed at a low intensity and can be done by any of the following:

  - walking outdoors

  - cycling outdoors

  - swimming

  - treadmill walking at approx 4.5-6kph between a 5-15%

    incline depending on fitness levels

  - stationary bike level 5-10

  - Xtrainer level 5-10

Trainer Tip: caffeine beforehand will help mobilise fat cells (have a black coffee)

STEP 2

RESISTANCE TRAINING

Method: There are many different ways to to do resistance training. choose one of our experienced trainers from ' Trainer profiles' to find out exactly what you should be doing and how frequent.

Trainer Fact : resistance training can have a positive effect on osteoporosis, if performed frequently it will improve bone density so you will have a less risk of fractures if that doesn't excite you, then maybe a

much more aesthetic physique will?

STEP 3

HIIT TRAINING

(HIGH INTENSITY INTERVAL TRAINING)

Method: once again there are lots of different methods for HIIT training, the way it works is you blast yourself on for example a exercise bike for 20/30 seconds have a short rest period while pedalling slowly and the blast yourself again. Repeat this around 10 times.

Trainer Tip : HIIT training doesn't take long, around 10 minutes so try doing it at the end of your resistance workout.