BY EMMET RUSHE: There are only 44 days until Christmas.
That may excite some of you.
It may also leave some of you rolling your eyes.
Bah Humbug to you!
Whether you like it or not, with Christmas also comes Christmas party season.
Whether you are a man or a woman, you will always want to look your best when you meet for the seasonal gathering with your work colleagues.
I am going to outline a few strategies below that may help you to shed a few lbs and leave you ready for the big night out in December.
These are example programmes; if you want a more structured training program you can contact me through the link at the bottom of the page.
I would strongly recommend that you consult with your physician before beginning any exercise program.
You should be in good physical condition and be able to participate in the exercise.
These are 2 different training varieties that I use with my personal training clients and I have found them to be very effective at shedding unwanted lbs.
This is a beginner to intermediate training option.
METABOLIC RESISTANCE TRAINING
I liked M.R.T so much that I started a class of it when I worked for a leisure centre in Letterkenny.
M.R.T is a form of circuit training where you will be training 3-4 of the major muscles together with little rest in between them.
In my classes I used to do the exercises for time, but with clients I use reps so I can maximise their strength gains along with their fat burning.
The way this will work is you will choose a weight that you can lift for each exercise between 12-15 times (reps). After your first exercise you will take between 15-20 seconds to change to the next exercise and then do the same for the last exercise.
Once you have all 3 exercises completed you will rest for 60 seconds and then repeat for 2-3 more rounds.
A1) Goblet squat 12-15 reps A2) Dumbbell bent over row 12-15 reps A3) Dumbbell Incline chest press 12-15 reps
You can put any 3-4 exercises together to make up an M.R.T workout, but try and choose exercises that work the larger muscle groups as this will maximise your calorie burn.
This is an intermediate to advanced training option.
DENSITY TRAINING
I love Density training. My clients, not so much! (They do really…)
There are differing types of density training, but I will be showing you a timed version.
The type that I like to use and that I will outline here is a 3 exercise mini circuit.
You are going to select a weight that you could do for 10-12 reps for each exercise.
You will only be doing between 4-6 reps on each exercise with these weights due to the time period and to prevent fatigue setting in too quickly.
Set a timer for 6 mins, (that’s right, 6 mins) you will transition smoothly between each exercise with little to no rest until the 6 mins is up.
A1) Dumbbell Reverse Lunge 4-6 reps A2) Barbell Row 4-6 reps A3) Dumbbell Chest Press 4-6reps
Once you have completed the full 6 mins, rest for 3-5 mins, increase the weight of each exercise by 10% and repeat for an additional 6 mins.
This type of training is really taxing on the body, preferably you would have some training experience before attempting Density training, but it is a simple but effective method for burning fat quickly.
Again, you can put any 2-3 exercises together to make up a Density Training session, as with the M.R.T training, try and choose exercises that will tax the larger muscles to maximise your calorie burn.
These are two options that when used with the right nutrition plan can get you really great results and leave you looking great at the Christmas party.
If you have any questions on either of these types of training or you would like a personalised training or nutrition plan for yourself drop me a comment through the link below.
#TrainSmart
https://www.facebook.com/pages/Rushe-Fitness/120518884715118
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