Fist things first; The magic 4: training

Get it done B*tch!

Go to the gym, work out, and see results!

When you want to become fit, you have to work for it! The fist step is: find a gym that suits you! I used to train at one of the large commercial trainings centres. Training there was fine, although during peak times is was vey busy and it was like doing the chair dance with others! The equipment was sufficient for me to train every body part and there were plenty of cardio machines. During my search for a coach I came across a local fitness centre, about 10 minutes biking from my house. This training enter has a no-nonsense attitude and had way more unique equipment than at the commercial gym. It felt good to work out there.  That’s where you can find me now, almost every day!

The second step is: go to the gym! When you find the gym that suits you and where you feel good at, you should go there! I personally go to the gym almost 6 days a week. I do weight training 3 times a week and cardio 3 times a week as well. When it is good wheatear I love to do my cardio sessions outside though. Find your own motivation to go to the gym, get inspiration and get it done! It might also help to go to the gym with a training partner. This person should be as motivated as you though, so you could go to the gym together and support each other.

Here you see the typical difference between a marathon
athletes and a sprinter. The sprinter has visible more
muscle development. Training type matters!

The third step is: match your training schedule with your goals! I love the classic example of sprinters and marathon runners. Both sports are amazing and require dedication and commitment. However, the looks of both athletes differ greatly. Marathon runners are very slim and showing few muscles, while sprinters are shredded with muscle development. This example shows how different trainings affect your body differently. Important is to balance weights training and cardio.

Weight training

Like I mentioned I do weight training 3 times a week. I do a full body workout; this means I work all muscle groups during my workout. Another option is to do different body parts on different days. For example, 1 day leg day, 1 day back and triceps, 1 day chest and shoulders. When working out, choose to do the larger muscles (quads, chest, back, shoulders, hamstrings) first, and that one or more smaller muscles (triceps, bicep, calves, forearms, traps). This is recommended because it is mostly the exhausted smaller muscles holding you back doing exercises.

Cardio

I try to keep my cardio and weight trainings separate. If you don’t have the time or opportunity to do that, you can also choose to do your cardio workout after you weight training. It is better to do this afterwards, so you can use your power at the start of the workout for your weight training. For cardio, you could do anything, like running, biking, cross trainer etc.  I perform a short and steady high intensity cardio workout 2 times a week. I prefer the bicycle because it is less destructive for the joints. The other time I like to do sprints outside. Near my house there is a 100 meter training track where I like to go run with friends. This is an interval training (high intensity for 10-60seconds and moderate intensity 30-60seconds). I usually try to keep my cardio sessions short and intense for about 20-30 min (excluding warming up and cooling down). 

Set your goals, plan your trainings, and get it done B*tch!