1) 5-10 mins warm up
2) Max 30 mins resistance
3) Max 10 mins cardio
4) 5-10 minute cool down
IN THAT ORDER.
Keep it efficient. Efficient is effective. No more time wasted.
This shit works.
Remember last week when I posted about Mel who'd lost 4 lb in her first week with me? Well now after 2 weeks she's lost another 3 lb!! Oh my fucking god!! You can totally see the difference as well - her face is thinner, stomach tighter and she's feeling full of energy...
WOOOOOOOOOOO!! Go Mel!!!
Yesterday in our PT session she estimated to be able to leg press between 36 and 52kg. I said bullshit. Apparently she'd managed the latter last week in the gym on her own, doing the program we'd designed for her.
I said she could do 90kg EASY. She wouldn't believe it. So I made her try.
Try harder than ever before at the gym.
Lifting weights and doing resistance training is all about psychology. People around the gym (particularly women) rarely try hard enough when it comes to resistance training.
You can never know how strong you REALLY are unless you push your boundaries.
Don't get comfortable. Comfortable = no results. Start trying. And I mean trying so hard your heart is racing and you're getting a proper sweat on. So hard you have to make awkward faces. So hard you can't breath quietly. That's when you start getting results.
So yeah, Mel pressed 107 kg on her third ever session, and upped her max by over 50%. That's what I call trying.
And that's why she'll end up with astonishing results. Go Mel!! Prouuuuuud!!
Happy week to all!