Bee Active Personal Training 8 Week Challenge Nutrition Handbook - Sept 2013 | Page 30

Exercise

T

ransforming your body takes a
good balance of both eating (up to
70 or 80% of the big result) and
exercise. Committing to your exercise
program as well as healthy eating plan is
a must though. For optimal results aim
for at least 4 hours per week.
Cardiovascular training (cardio for short)
is ideal to improve overall fitness and get
your heart pumping. It needn’t take all
day & is better for maintaining muscle
whilst burning fat if kept short and sharp.
Running is a great fat burner but
cross training with cycling, rowing or
bootcamps will keep things interesting.

Resistance or Weight Training

Exercise...

Increasing muscle mass (toning) is done
by conducting 3 weight training sessions
per week for approximately 30-45
minutes per session. This will improve
your metabolism and body strength.
Resistance training refers to the
application of weight to apply resistance
to the muscles. This type of training is
best for increasing muscle size, strength
and endurance. Women need not worry
about becoming bulky due to less
naturally occurring testosterone than
men.

Weights should be chosen so that
you can complete 3-4 sets and 8-12
repetitions per set, at Bee Active your
trainer will devise the correct program
for your goals. Rotation of exercises
is important as this gives the muscles
a chance to recover and repair before
being trained again. Each workout
should lead to an increase in strength.

Interval Training
The most effective strategy for weight
loss and burning fat is high intensity
interval training. This means doing short
bouts of high intensity exercise followed
by lower intensity exercise. Interval
training is best done with any type of
cardio exercise equipment or by periods
of walking and running outdoors. Ideally,
you should aim for 20 to 30 minutes of
interval training 3 times a week.