Fay's Fitness Tips
As part of my Instagram and Facebook Series ‘Fay’s Friday Fit Tips’ I wanted to provide a little more information this Friday than I could fit into one social media post!
This Friday Fit Tip is actually made up of 5 tips to help you to get the most out of your strength workouts! Let’s get stuck in:
1. Working Out With Light Weights & High Reps
A lot of people weight train with light weights doing 10-12 reps to ‘tone’ up and avoid ‘getting massive’. To gain strength you need to push your body hard enough to burn fat. Lift a heavier weight and perform fewer reps. You won’t get huge! You will just get stronger and leaner.
Try lifting no more than 5 reps with slightly heavier weights than you have used for your 10-12 reps. A good workout range would be 5 sets of 5 reps. You should be finding the fifth rep heavier and harder to lift. To progress try to increase the weight each time you go to the gym (if it is safe to do so and your form and technique is not compromised).
2. Working Out Sitting Down
Gym machines are not a reflection of real life. Day to day we do not do anything sitting down and isolating one muscle at a time. Instead we are required to call on many muscle groups to complete a task and use our core to support us as we reach, lift, pull, push and twist.
Step away from the gym machines and use the free weights. Barbells, dumbbells, medicine balls and kettlebells are all great options to make your weight training more functional and athletic, as well as encouraging you to engage your core.
3. Lifting Alone
Many people may choose to use gym machines as they do not want to lift alone. This is a wise decision as it is dangerous to lift heavy weights alone without someone to spot you.
Workout with a training partner. Work together to support each other during your workouts and watch each others form. This will further motivate you to keep to a regular routine. If you do not have any buddies who lift, speak to your gym who will hook you up or get a couple of personal training sessions where you can work on your technique and form with a Personal Trainer. Another option is to join a local group or exercise class to learn together and make friends with like minded people who want to train.
4. Working Out Without With A Plan
Working out whether it is in a gym, at home or outside without a plan is a sure fire way to see no results! Walking into the gym and doing a couple of reps on one machine then walking over to some weights and doing a couple of exercises here and there will not get you anywhere. Even if you do not have a specific event you want to train for, a goal of improving an exercise, developing skills, losing weight or building muscle can all be used to plan and structure goals.
Make SMART goals - specific, measurable, achievable, relevant and time-bound. For example, if you want to be able to do 10 pull ups then work out how many you can do now then set a date for when you want to be able to do your first 10. From that date work back to implement a plan with workouts and exercises which will develop the strength you need to achieve your goal.
5. Working Out Tired
If you are super busy in your home and work life and you keep hitting your workouts tired you will not be able to perform each workout to your best ability, meaning you will not see the results you want.
Make your workout at a time when you are feeling most awake and motivated. It may be in the morning, at lunch or straight after work. Find a routine that works for you and try to stick to it. Alternatively think about whether you really need to take a rest day to recuperate and reset so you can start to work at achieving your goals with more energy.
Good luck with your training guys! As always if I can do anything to support you further then give me a shout on email or message me on facebook or instagram! Happy Friday!