ben burnett bicepsOne of the reasons that most people do not join a gym is simply because they do not know what to do while they are there. It can be intimidating to walk in and look around and see all these different machines and free weights and suddenly be wondering what exactly you should be doing. There are so many different ways to workout, the fun part is figuring out what works for you and your goals!

Weight loss:

If your goal is to lose weight then your focus in the gym should be to burn as many calories as you can! Majority of people hear “burn calories” and head straight for the cardio section; although cardio should be a part of your workout routine, that is not all you should be doing to lose weight! Circuit training is an amazing way to burn calories and build lean muscle at the same time. The more lean muscle you have, the more calories your body will burn throughout the day! In a circuit, a good rule of thumb is to make sure you are doing an exercise that will work each muscle group; meaning you work your legs, back, chest, shoulders, arms and core. Choose 4-6 exercises to perform all in a series with very little to no rest until you have completed all the exercises. Rest as needed and then run through the circuit 2 more times, then after that, it is time to do your cardio!

Gaining muscle:

Everyone should be striving to put on lean muscle on their body, however for some people; their interest is not losing weight but gaining weight in muscle. For this you would be better off creating a split program where you focus on one to two muscle groups one time a week. A good split start can be working out 3-4 days a week.

An example of a 4 day split could be:

  • Monday: Back and biceps
  • Tuesday: Shoulders
  • Wednesday: Rest day or cardio
  • Thursday: Legs
  • Friday: Chest and triceps
  • Saturday: Rest or cardio
  • Sunday: Rest of cardio

Here we can focus on building one muscle group at a time with 3-4 exercises for each muscle! This allows us to tear apart the microfibers in the muscle and then let them repair so that we can attain new muscle growth!

The key is to figure out what your goal is and then to figure out what routine would work best for YOU, everyone is different. Try a routine and stick to it for 4-6 weeks and notice the effects it has on your body. It is important to note that each of these routines can work for anyone; however, your desired results will also be determined by your nutrition as well! A good combination of cardio and resistance training makes for a great workout routine!

Tweet your questions and challenges to @T_Holt21 #DapperFit. Each of you should consult your physician before beginning any exercise or lifestyle change.