How To Put A Workout Together
If you’ve been following my posts, you’ll know that Lifting Weights is the gold-standard form of exercise for Weight-Loss.
But what now? As in WHAT do you actually DO? Which exercises?
Well, forget all the weird, butt-in-the-air clowning around nonsense you see models doing on The Gram – what you need is a good solid programme that takes your body through the full array of basic strength movements.
So, here’s a template for you – ain’t I generous
– MOBILISE: prep your body with controlled movements that take your joints through the full range of movement. Stretch especially tight areas.
– SQUAT: Pick a basic version like Bodyweight or Goblet.
– PUSH: Overhead Press, Push-Up, Bench Press.
– HINGE: Start with a Cable Pull-Through, Romanian Deadlift or Rack Pull. Full Deadlifts are risky to the lower-back.
– PULL: Lat Pulldown, Rows.
– LUNGE: Forward, Reverse, Lateral.
– BUTT STUFF: Glute Bridges, Frog Pumps, Side Lying Hip Raises.
– CORE: Planks, Dead Bugs, Russian Twists.
Start with 2 to 3 sets of each and higher reps (say 12-15) with lighter weights, using 45-60 seconds rest gaps.
If you’re pressed for time, leave out the lunges and keep it to 2 sets of each.
When you feel confident, you can start lifting heavier and going for lower rep ranges (say 8-12) with slightly longer rest gaps (60-90 seconds).
And, like that, Robert becomes your mother’s rather fit and trim looking brother