Your workouts should be a blend of cardio and resistance training. If you have an hour for the gym, 30-40 minutes should be used weight training and do cardio for the remaining 20-30 minutes. Begin your workout with a 5-10 minute cardiovascular warm up to get blood flowing to the muscles and to raise your body temperature. This will help reduce the chance of injury. Unless you have a muscle imbalance, save your stretching for after the workout. There is plenty of research showing that stretching before lifting weights reduces the strength of the muscle and its overall performance.

A good training split to follow is: Upper-Lower-Rest-Upper-Lower-Rest-Rest, rinse and repeat. On days labeled “Upper” you will focus on upper body exercises exclusively. Stick with compound movements that target the large muscle groups (chest and back). Do about 3-4 exercises each for chest and back, 2 exercises for shoulders/traps, and 2-3 for biceps and triceps. Abdominal and core training can be done with upper body or lower body but should not be done everyday. Many people will say that you can train abs everyday. You can, but how effective will it be? Your muscles don’t grow in the gym. The gym provides the stimulus for growth but it is your rest time outside the gym and good nutritional habits that will build lean tissue.

Lower body days will focus on your legs. Incorporate some balance and reactive (plyometric) training. Don’t forget to do single-leg exercises regularly to prevent muscle imbalances. It is estimated that some people who do bilateral exercises exclusively can have an imbalance with one leg up to 10% stronger than the other. This can lead to an awkward looking size difference or injury. Try to do around 8-12 total exercises during leg day. Play with the rep ranges frequently but try to stay in the 8-15 range for legs. From my personal experience, I have noticed that they respond better to slightly higher reps. That could be do to their constant use and supporting our body-weight on a daily basis.

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There are many variables that influence your Resting Metabolic Rate such as your sex, age, lean body mass, and overall weight. Men tend to have a higher RMR than women due to the increased muscle mass. As you age, your RMR decreases. One fact I find interesting is that the more you weigh, the faster your metabolism. The excess weight makes your body work harder to support itself. I know there are probably some readers out there who have just lost their favorite excuse for being overweight, but don’t kill the messenger! You can use that information to your advantage. If you cut back on your calories and increase your activity level, it will help you lose weight even faster. That is one of the reasons people say the last 10 pounds are the hardest to lose. The metabolism will slow down with the decrease in weight so you have to work out harder and/ or further reduce calorie intake to continue progressing.

The factor that you have the most control over in regards to your RMR is your lean body mass. Your metabolism increases as you put on lean muscle. Studies have shown that for every one pound of muscle you gain, you burn an additional 10-50 calories per day. So if you add 10 pounds of muscle, you can expect to burn an additional 100-500 calories per day while you sit around and do nothing. That is why you must do resistance training if you want to keep the weight off. The biggest mistake I see people making in the gym is doing the same cardio routine for months on end to no avail. Don’t get me wrong, cardio is very important when you are trying to lose weight because of the calories you burn while doing it but it doesn’t have the residual effect of weight training. For optimal results, they should be used in combination. A good example to illustrate is looking at them like working income (cardio) and residual income (weight training). You get paid (burn calories) when you show up to work but not when you go home or call out. With residual income, you get an upfront reward (burning calories) and still reap those benefits year in and year out as long as you keep the investment (muscle).

To keep your RMR up, you also want to avoid restrictive/ crash diets. Have you heard of people who lost weight initially on a diet and then gained it right back plus some? That’s because most of the weight people lose initially is due to muscle atrophy which slows down the metabolism. The metabolism is also lowered by the body to adjust to the lower caloric intake and skipped meals. It is a process called “starvation mode”. Our bodies have evolved over thousands of years to protect us in times of famine so when you simulate those conditions by skipping meals, it starts to hold on to every calorie you eat. Guess what it will store those calories as? Muscle, you wish. It stores it as body fat because it doesn’t know when the next meal is coming and it wants to keep you alive. Our bodies care about us or they could just be saving their own tail but whatever the reason starvation mode is not good. The best way to avoid this is to eat small frequent meals, 4-6 over the course of the day. You want to graze not gorge.

I mentioned earlier that the RMR accounts for 65-75% of your daily caloric needs. The amount of physical activity you participate in and the thermic effect of food take care of the rest. Physical activity includes your normal daily activities along with a structured exercise routine. The thermic effect of food is the amount of calories it takes to process the nutrients you intake. Typically, 15-25% of calories of the calories you expend are burned by physical activity and the thermic effect of food is responsible for around 10%. I will go more in depth about the thermic effect of food later in the week.

If this post has helped you in anyway, please feel free to make a donation to our “Lose Weight, Save A Child” fitness challenge. We are raising money to help those who need it the most. Thank you.