Week 2 down now and as we enter into week 3 you should really start to feel the body changing, energy levels increasing, appetite feeling controlled and sugar cravings diminishing.
We will kick off week 3 with a few points on the different benefits of strength training and cardiovascular training and why it’s important to do both in your weekly training plan.
Let’s start with strength training the real key to helping improve body composition.
A lot of us tend to believe weights will make us bulky and avoid them in favour of traditional cardio running or walking for example.
This is one of the main misconceptions, weights increase our body’s lean tissue which increases our metabolism leading to less fat and reduced limb circumference with good tone while no resistance training will do the opposite.
My advice after you’ve started the basic resistance training and we have provided is to get a specially designed programme from a qualified trainer who can oversee your development. We always tell clients in Bodybyrne that if you can only spare time for 2 workouts in the week make them resistance training based.
So where does cardiovascular training come into our plan, well after resistance training there are also many benefits to adding in cardiovascular based training in particular interval based which we will discuss in more detail in week 5.
We’ve all heard of the runners high that feeling, that rush of endorphins we get whilst on a run and after.
This positive effect on our mind and body would be the main reason for adding in cardio as well as the benefits to heart and lungs improving our cardio respiratory system which will help in all aspects of life.
To conclude I feel both forms of training have there place I would personally advise strength training if tight for time but remember if you like to run and don’t like weights do the activities you enjoy as chances are you’ll keep them up but be sure to try all forms of training before sticking with one.
On the nutrition side this week I would like to discuss hydration, drinking water, one vital area which is often overlooked.
Why is it important to keep the body hydrated?
Well in short the main reasons
1. Reduces hunger levels ( many times we are not actually hungry it is our thirst that has us reaching for the press for food this can be avoided if we stay hydrated )
2. Lubricates joints and muscles
( staying hydrated will ensure a faster recovery in between sessions )
3. Flushes toxins
( toxins accumulate in kidneys and liver but an adequate water intake will help remove this build up )
4. Increases energy levels
( hydrating your body helps it function more efficiently which will lead to increased energy levels )
How to stay hydrated?
Start with adding two litres of water to your intake, on training days add in an extra 500ml-1litre to account for loss through perspiration.
The easiest way to remember to drink is keep a bottle handy through the day so on your desk at work or somewhere you know you will pass numerous times.
Best of luck with week 3 next week we will design a new training plan for you along with discussing portion control!