Not sure which workouts you should be doing to reach your goals? Don’t worry– I’ve got you covered!
Check out my infographic to learn the frequency and exercise modalities that are best for your goal. It’s important to note that these are GENERAL guidelines. You may need a little less or a little more of a certain exercise modality depending on your specific needs.
Basic Health: If you don’t have specific fitness/physique goals then at a minimum I suggest walking approximately 10,000 steps a day. Walking is great for overall health and is the perfect exercise to get your body moving and keep you active. I also recommend some sort of stretching routine (check out some stretches here). You can add resistance training and cardio IF you would like to. The resistance training doesn’t *have* to be lifting heavy weights (although that is my preference) – in fact it can be just your body weight or light weights if you want to.
Fat loss: First of all, if fat loss is your goal, you’ve got to make sure that you understand nutrition is really 90% of the work!! When it comes to working out, finding balance is key. I am a BIG advocate of resistance training. Resistance training has SOOOO many benefits. Not only will it make you stronger, but it will boost your metabolism, can help you get leaner, and will protect your bones. Also, you might be surprised to learn that cardio is NOT necessary for fat loss. The truth is, TOO MUCH cardio can be detrimental to your goals as it can make you hungrier (thus you overeat), and it can also put your body in a state of stress which will make it harder to lose your goals. If fat loss is your goal, you can implement SOME cardio IF you want to (I recommend some sort of HIIT training).
Muscle gain: If muscle gain is your goal, first, you’ve got to make sure you are eating in a caloric surplus (and eating mostly nutrient dense foods to keep fat gain at a minimum). I do not recommend doing any formal cardio while trying to put on muscle as it will make it harder for you to make “the gains”. I do recommend weight training 4-5 days a week and walking 10,000 steps a day during this time.
Body recomp: Like any physique goal, make sure you have your nutrition in check (lots of nutrient dense foods etc). A solid resistance training plan of 3-5 days a week, and 10,000 steps a day will set you up for success. Like fat loss, cardio is not necessary here and should not exceed 2x per week unless you are under the supervision of a trained coach. (I recommend some sort of HIIT training).
Training for a sport/race: Training for a specific sport or race requires more specific planning. I recommend working with someone who can help build you a program for your event.
**Adding in “extras”**: I actually love pilates, yoga and barre and think they are great compliments to any workout plan as they can help with alignment and flexibility. Add them AS you like, IF you like.
For more information, or to dive deeper into your specific recommendations, you can contact me for your free consultation!