Video Transcript

In today’s transformation coaching session you will learn how to effectively use exercise to increase your fitness, help you tone up and burn body fat without, I repeat, WITHOUT spending hours a day working out. Sound good?

Definitely, sure who has hours to spend working out every day? I know I don’t.

Me neither

And even if I did, I wouldn’t want to anyway. I have plenty of other things to be doing. And anyway, too much exercise will leave you exhausted

And have you reaching for the sugar or caffeine for energy, which will cause energy spikes and crashes, having you reach for the sugar and caffeine again, putting you on an energy rollercoaster all day.

Besides, unrealistic training schedules will have you demotivated and more likely to quit coz it’s too hard – remember efficiency is the key.

Cardio is not the only way to lose weight.

Resistance Training which can be anything from bodyweight exercises like push-ups and squats to resistance bands or working out with weights will help you increase muscle density. Having more muscle tone will increase your metabolic rate

Because muscles require energy, this means that even when you are not training, so sitting down watching tv, you are burning more calories. Fat doesn’t require energy to survive.

There are a number of ways we can make training more efficient:

One of those ways is Concurrent training.
This is where you combine cardio and resistance training which builds cardiovascular fitness and tone at the same time.

Win Win

Then there is one of my favourites – HIIT
High Intensity Interval Training. This involves short periods of intense exercise alternated with recovery periods.
HIIT workouts are great when you are short on time.

Also, HIIT workouts have an EPOC effect. This stands for Excess Post Exercise Energy Consumption. Basically, after an intense workout, the body requires extra calories to bring it back to homeostasis (or its base level) so for hours after your workout, you will still be burning calories.

Now you know why I love them so much.
So we mentioned you wouldn’t have to spend hours a day working out. You also don’t need to workout every day. Rest days are very important. This is when the body recovers, heals and repairs so you can keep up with your training.

So just to summarise:

No need to train hours on end

Take rest days because we need them to be able to continue with our program

Resistance training will help with increasing calorie burn even when we are not training

HIIT training will help by utilising the EPOC effect, again burning calories even when we are not training

This is how we maximise training efficiency & minimise time spent working out.

Remember one meal, one workout, one day at a time.