So in the interest of creating a more lean and defined body there are a few approaches one can take but specifically, the best way to achieve this is by using light to moderate weights with weight training 3-4 times per week and incorporating HIIT (mentioned in last month’s blog) 3-4 times per week. As for specific exercises I will describe in detail two HIIT exercises one can incorporate into daily routines to help design a lean body.
Before I begin, I should reinforce that it is beneficial but not absolutely necessary to join a gym. I have found that those individuals that commit to a gym membership often find themselves more accountable to make use of this investment. Unfortunately, it is far easier to find excuses as to why not to work out, than to list the benefits gained from making the effort to exercise. Until one becomes accustomed to the routine of physical activity, it is imperative that the decision be made solely by our logical being. After that it will be easier to realize the benefits!
The following two exercises are examples of those that can promote a leaner, more defined body, in conjunction with proper diet of course.
1. Stair climbing:
Stair climbing is a fantastic way to burn a large amount of calories with low impact on joints. An individual can burn about 100 calories in 10 minutes climbing stairs. It can provide an excellent form of cardio as well as developing muscle strength and definition. Stair climbing can be further optimized by incorporating HIIT into the workout. For example, a light steady state for one to two minutes can be alternated with a faster climb for one minute to achieve optimal benefits.
The Workout: Climb stairs at a slow and steady pace for 2 minutes. Follow this with a one minute interval of a quick climb (this should leave you breathless). Recover with 2 minutes of slow and steady, and repeat. DON’T STOP! The recovery period should be enough to help you catch your breath. Total workout time should be no less than 20 minutes working up endurance to no more than 40 minutes over time. Most gyms have a “stepmill” or “stairmaster” that works great but this can be replicated indoors or outdoors, either on a stairwell or hill, by increasing your pace intermittently, then “recovering” at a slower pace.
Skipping is often hailed as one of the best forms of cardiovascular exercise and not only is a great form of cardio it encourages the individual to engage so many muscle groups. Arms, legs, abdominals, and back are all used in an effort to skip effectively. Skipping definitely takes practice and often people will become discouraged and stop, but once skipping is mastered it can allow the individual to burn up to 150 calories in 10 minutes. Once again incorporating HIIT into your workout will increase benefits.
The Workout: Skip at a slow and steady pace for one to two minutes, followed by a fast pace for one minute and repeat. Once again this should be done for no less than 20 minutes and no longer than 40 minutes. Skipping rope is inexpensive and accessible but requires perseverance and dedication.
I challenge you to find a set of stairs or a skipping rope this week and see where it takes you...
I am a Registered Nurse, personal trainer and National level Figure competitor. My parents always stressed an active lifestyle but it was not until my early 20`s that I joined a gym and so began my passion with weight training. I have been weight training for nearly 15 years since then. I began to compete in `figure-fitness`competitions in 2009 and am currently training to compete in the Arnold Schwartzenegger Classic in Columbus , Ohio in 2013. I decided to extend my passion for physical fitness and weight training to others and received my personal training certification in 2010 and have been training clients since then. I am always striving to better both myself and this pursuit allows me to pass on my thirst for knowledge to others to help them improve their lives and make astounding changes. No obstacle is ever too big and if you can imagine something, you can achieve it...I am living proof of this.