Torres column: Save time by compounding muscles or using circuit training
The other day I was talking to Britney, who told me that she knows some people who have been drinking a popular shake and doing a popular cardio workout for years now. She said that even though these people have lost weight, they don’t seem healthy, and their bodies don’t seem to be toned. She wanted to see better results in less time, and she also mentioned that due to time constraints it was an issue for her to exercise for more than an hour.
I replied that many people focus on the scale, and the feeling of losing weight is what motivates them. If that is what they want, I think they should continue practicing their habits, drinking shakes and dancing to their favorite music for an hour or hour and a half. That is their goal.
Britney noticed that many of my clients have lost weight and also toned their body, looking stronger, healthier and ripped. She asked me what the difference was between my training and her friends’ workouts. Her goal was not only losing weight but having an attractive body as well.
I explained to her that any exercise coupled with proper, healthy eating habits will help with weight loss. However, if people are looking to tone their body, cardio alone won’t do it. So I gave her an awesome workout for losing weight and toning muscles:
Weight lifting is the key, and it is very simple. You can even save time if time is an issue for you. Get your pen and paper out and take notes:
“Work all your muscle groups, increase your weight as you become stronger, do three to four sets of eight to 15 repetitions. If you want to save time, work all your muscle groups in 40 to 60 minutes by working three muscle groups in circuit training and resting one minute between sets. Oh, and mix different muscles within the set.
Are you taking notes?
So work your chest, legs and biceps:
10 push-ups, 10 squats and 10 bicep curls
Do four sets, resting a minute between sets as I mentioned before.
Then work your back, hamstrings and abs:
10 bend over rows, 10 Romanian dead lifts and 20 crunches.
Do four sets with rest in between.
Then your last set can be:
Triceps, core and shoulders:
10 overhead triceps extension, 60 seconds plank and 10 military press.
Do four sets with rest in between.
You can find more exercises for the same muscle groups and change your program every week, so you don’t get bored and drop the program. You will start seeing results within a month.
You can also go to my Custom Body Fitness YouTube channel if you need to find out about the exercises’ form and performance.
Did I answer your question?”
Britney nodded, and she repeated all her notes to me and asked me how many times a week she should do this program and if dancing will help, because she loves to dance.
I replied that three workouts a week will deliver results, and dancing will add to her results.
Sandro Torres is owner of Custom Body Fitness in Carbondale, author of the book “Lose Weight Permanently” and a Watch Fit columnist. His column appears on the second and fourth Tuesdays of the month in Body & More.
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