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When planning your workouts there are a few key steps to follow:

REPS: (repetitions)

This is the amount of times you will do that exercise before you stop for a rest, the total amount of reps will make up 1 ‘set’.

When planning the number of reps you wish to perform, work on a using this as a simplified guide:

1-6 This rep range targets strength training- (1 being the absolute maximum weight that a person can lift whilst maintaining correct form)

6-8 Is the range for a combination of optimal strength gains, along with

hypertrophy (meaning increase in muscle size due to the increased size of muscle fibers)

8-15 Reps is the best rep range for hypertrophy (muscle gains) which in turn leads to increased overall strength

15-20+ Reps are targeting endurance based strength gains.

So the lower the repetitions the more it is targeting your strength, mid range repititions are a combination of strength and muscle gains and the higher reps are for endurance based training.

Choosing the right reps ranges and exercises according to your goals: Strength Training

Higher Weight, lower reps. Compound exercises develop strength faster than isolation exercises as they naturally use heavier loads and require more energy systems.

Hypertrophy (Muscle Gains)

For maximum results a variety of different weights and different rep ranges should be included to stress all elements of the muscle cell and all types of the muscle fibres. However stick to mixing up the mid-range repitition range of 6-15. By constantly changing and using a variety of exercises your muscle fibres are forced to constantly adapt and grow. Both compounding and isolation movements can be used to increase muscle mass. Compounding exercises use a large muscle mass which leads to more fibres being forced to adapt. Whereas isolation exercises allow for a more focused, targeted muscle fibre breakdown. Weight Management

The benefits of weight training to assist in fat loss occur in the period after your workout when your body has had a metabolic response to the weight training session. When weight training is combined along side my clean eating guidelines the optimal fat loss results can be achieved.

The main goal in fat loss is achieving an increase in the total caloric expenditure during your workout. More reps burn more calories due to the total amount of work being performed. Larger muscle groups are most effective in burning more calories as they utilize larger amounts of muscle mass.

plan how many ‘sets’ you will perform. Some people may need to perform a number of sets in order to achieve the results they are working towards, whereas others may only do 2 or 3 sets. As a rule of thumb, if you are doing a lower number of reps per set you will need to increase the amount of sets you perform. In return, if you are doing a large number of reps per set, you will do fewer sets. If you are a beginner, start with a low number of sets and work your way up to more. Injury may occur if you are fatigued, so

Rest

Ever see someone sitting on a machine, having a drink, looking around?

Did you know that the resting time in between your set is actually an important factor when writing your personalized plan? Rest intervals are very important and are often over looked. A rest in between your set will allow your energy system to maintain more of a complete recovery of energy systems and the nervous system to ensure you perform at your peak for your next set.

Longer rest periods in between your sets (greater than 3 minutes) will allow for an

increased testosterone release, which is desirable for those whose goals is strength training.

Shorter rest periods of less than 1 minute lead to an increased release of human growth hormone and increase in waste production. Short intervals are therefore

The body is given time to cool down and the muscles are elongated after shortening during the workout. Stretching is essential for muscle health and the prevention of injury.

Cardio

The 2 cardio choices that I include in my personal training programs are:

• High Intensity Interval Training

• Fasted Morning Cardio

Description

This is performed before you consume any food or drink.

Using a treadmill set the incline between 8%- 14% (depending on personal fitness levels)

Set the speed at a moderate walk (around 60-70% of your maximum) Time 30-45 minutes

Tips

If you get into a habit of doing this every morning, it becomes and amazing routine that is a great way to start your day.

2- HIT (High Intensity Interval Training)

I recommend this for those who do their cardio after weight training. Using a treadmill, place your feet on the sides of the belt, set the speed at a fast sprint/running speed. Between 11km/ph- 18km/ph.

Sprint for 20 seconds as fast as you can, then place your feet back on the sides of the best. Rest for 10 seconds.

This combo is great, as you will essentially be hopping on at every 30-second interval, which is easy to remember.

It’s a short burst of running, so is great for the beginner right through to the advanced fitness levels (at a faster speed)

Fitball Feet to hands Sit-Ups

Alternate Heel Touches Weighted Side Crunches Leg Raise/Bottoms Up Bicycle Crunches Decline Crunch Exercise Ball Crunch Butt Ups

Weighted Oblique Crunches V-Up

Ab Pull-ins Fitball Plank

Cable Oblique Crunches Cable Ab Twists

Hanging Leg Raises Kneeling Cable Crunch Decline Oblique Crunches 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23