This article first appeared on Pear Sports in November 2013
Three important factors to achieve workout
Women are the most determined, powerful, strong willed creatures on this planet. When we put our minds to something – watch out! Anything is possible, we can take over the world. But when it comes to weight loss, understanding what works versus what doesn’t is half the battle! Often times people jump from one workout method to the next without sticking to something long enough to see substantial results. I’ve narrowed down what I think are the most important factors, what I call the “3 Ms” that will provide the building blocks for any good fitness regiment.
MINDSET | MAP | MUSIC
GET YOUR MIND RIGHT from the start! Know that reaching your goal will take work. It will not be easy, it will not be free. No one is going to give you anything. You must do it yourself. So get it in your head that you need to spend 30-60 minutes working out 3-5 days a week. The harder you work, the better and faster the results. Working out is rewarding, therapeutic, and empowering. Don’t look at it as a punishment; look at it as 30-60 minutes that you get to take 3-5 times a week for just YOU. No significant other, no job, no kids. Let this be the time you can take care of yourself.
MAP OUT YOUR GOALS so you know what success looks and feels like. What gets measured gets managed, so be clear in setting your goals. Use the SMART method when it comes to setting your objectives. SMART is an acronym that stands for specific, measureable, attainable, realistic, and time-specific. Once you have established a goal, draw your map. It should consist of an exercise plan combined with a steady dose of exercise.
In my professional opinion, HIIT (High Intensity Interval Training) is definitely the best bang for your buck if you are looking to promote lean mass while torching as much fat and calories as possible. HIIT protocol is pretty basic. Plain and simple, you spike your Heart Rate up and drop it back down, then repeat over and over. These intervals can be cardio or weight focused. My clients have seen best results from spiking their heart rate into Zone 5 and then doing an active recovery until they drop into the bottom of Zone 3 and then repeat. I always practice Zone 5 to Zone 3 method with active recovery in between.
If you are like me and need someone in your ear telling you what to do, I would strongly recommend using PEARsports App and heart rate strap. On the Pear App you can download several HIIT workouts for free. You can purchase the heart rate strap at www.pearsports.com for $80 plus free shipping (use the promo code Halterman002). The professional coaches will do all of your intervals for you. Just choose your workout hit start and the real time coaching will take care of the rest.
Here is a weekly workout plan you can do that is available for FREE on the Pear App that is all HIIT based training and will give you this sought after burn.
Monday: Core-Cardio 6 pack (34 Minutes)
Tuesday: Fat Burn 2 (45 minutes)
Wednesday: Quick Tone (40 Minutes)
Thursday: Tempo Treadmill (35 Minutes)
Friday: Recovery 3 (40 Minutes)
MUSIC MUSIC MUSIC!!! Who says working out needs to be boring? Have you ever tried working out in total silence? Yeah, me neither. Don’t be afraid to spice up with your favorite music! Studies have shown that upbeat music helps you workout harder and longer than without music. One of my favorite DJ’s is DJ Role Model. He posts monthly free podcasts if you are looking for a motivating high energy mix to carry you through your workouts!
You can download the Podcast App for free. Once you download, search “DJ RoleModel”. He has endless remixes that are an hour long that will sky rocket your energy and keeps you in the ‘zone’ throughout your workouts. Best of all they are ALL FREE! You can play these during your Pear workouts. Just turn your podcast on first, and then start your workout in the Pear App! Get your workout on!