If the body uses very few calories per day to maintain 1 pound of fat and it uses many more calories per day to maintain 1 pound of muscle, why are women so afraid of muscle? Because somewhere in the not-so-distant past we were told that we would “bulk-up” if we lifted anything heavier than the pastel weights at the gym. In fact, we have been fed the same line of misinformation for decades, and since humans are not so keen on change, we keep doing the same old tired cardio routine with less and less to show for it. When I ask women if they workout, 9 times out of 10 I get the same answer, “I do cardio at least three times a week.” Cardio is a sacred word among women. Where would we be without cardio, right? Wrong, and I will tell you why in a minute. Another question I ask is, “if you have one hour to hit the gym and fat loss is your goal what would be the most effective way to spend that hour?” Hands fly up at this question and I hear everything from elliptical to treadmill to STAIRMASTER!!! With self-assured smiles every woman is convinced her answer is correct. “Okay” I say, “let me ask you another question. Who has more lean mass and less body fat, a marathon runner or a sprinter?” In excited unison, “MARATHON RUNNER!” At this I smile, I can’t help myself because I know that I am about to blow their minds and flip a switch that will, hopefully, point them in the right direction at the gym. “Close your eyes” I say, “and picture a marathon runner, now picture a sprinter.” Eyes pop open and I know I’ve got them right where I want them. Weight training is number one in my fat loss toolkit, number two is HIIT (high intensity interval training) and number three is AIT (aerobic interval training). If you have 1-3 hours per week to hit the gym I suggest sticking with some form of total-body resistance circuit training. If you have 3-6 hours per week I strongly suggest adding in HIIT & AIT into your program. In just 4 short weeks you will not be looking longingly at the cardio section when you enter the gym because you will be too distracted by the lean hotness strolling alongside you in the mirror.
Here’s the breakdown:
If you have three hours per week: use Total Body Resistance Circuits. This can be three one-hour training sessions or four 45-minute training sessions. Work the big muscles using compound movements and lifting heavy enough to disturb your muscles and wake them up. With circuits there is no rest in between exercises - You will go hard and rest at the end of the circuit for 1-2 minutes and go again.
If you have three to five hours: use TBRC plus High Intensity Interval Training (HIIT). You are looking to burn up more calories and continue to elevate EPOC. HIIT can be done anywhere, outside, the gym, a good set of stairs. The key is to go as hard as you can and recover, go again, recover, etc. Typically HIIT only needs to be 20-30 minutes or less. Intervals can be done in 10 second to 1-minute increments. Typically, recovery takes twice as long as your interval, thus, if you sprint all-out for one minute you should be able to fully recover in two minutes or less.
If you have five to six hours: add Aerobic Interval Training. Aerobic intervals burn more calories than steady state aerobic training. With aerobic intervals you will pick up the pace just above comfortable and hold on to it for 2-5 minutes, recover and go again. Aerobic intervals can last 30-40 minutes or less.
Here’s what it looks like if you have 3 hours:
M-W-F: 10 min warm up and core – TBRC: Legs, Chest, Back, Shoulders, Legs / 2-5 sets of 15-5 reps.
Here’s what it looks like if you have 5-6 hours:
M-T-W-F: 10 min warm up and core – TBRC: Legs, Chest, Back, Shoulders, Legs / 2-5 sets of 15-5 reps. When finished with your TBRC add in HIIT. On days not listed you can throw in some Aerobic Interval Training if you wish.
