Finding your goal is certainly needed to know how you're going to be training. Anyone can walk into a gym and walk on a stair climber, but why? The majority of my clients are there to lose weight, so I'm going to talk about that. That's a specific way of training, so if that's what your goal is…listen up.
You are going to want to do a mixture of resistance and cardio training. Before we get to the meat and potatoes of a workout program, we will need to lay some ground work. Depending on you and your history and/or current situation, we will need to train to overcome certain things. Example would be range of motion from say a shoulder injury. We would need to correct that issue before getting into the grit. Once your issue is corrected and the foundation has been laid, we will lift as heavy as you can, generally for as long as you can. I believe in going to muscle failure with each set. Now remember, this is a weight loss client. We are going to do total body routines coupled with cardio, whether that be HIIT or a 20 minute stair climber or treadmill beat down after your resistance workout. I guess the moral of this would be to decide what you want to do, whether that be to lose weight, compete in a body building show, run a marathon or do a power lifting meet. You need to decide what you want and go from there. So I will leave you with an example of a weight loss workout:
- Dumbbell Squats 3x12
- Lat Pulldown 3x12
- Dumbbell overhead press 3x12
- Seated Cable Row 3x12
- Walking Lunge 3x12
After this is complete, jump on the stair climber for 10 minutes, alternating the level from 6 to 10 every minute. For those who don't know, (3x12) means 3 sets of 12 reps. Take a 30 second break in between each set or longer if needed, but keep your intensity as high as you can. 12 reps is just a guide in this case. Remember, with me you're training to muscle failure. Good luck!