Week 9

Last week we took a look at how exercise plays a role in fat loss. Although there are no exercises that specifically elicit fat loss (which means you can do whatever exercise you fancy), there is one form of exercise I recommend to everyone. And that is resistance training. (As well as walking & your activity target of course)

You may have noticed the only training programs in this programme are resistance based. The reason for that is it has the most pros and the fewest cons for people no matter their goal.

If someone wants to be able to move better, have fewer niggling pains, improved posture - resistance training will help.

If someone wants to improve their longevity and quality of life, resistance training will reduce the risk of things like arthritis and osteoporosis.

If someone wants to look better, they want to “tone up”, resistance training will help.

It has a lot of mental health benefits too.

The confidence it gives people when they can feel themselves getting physically stronger.

The feeling of accomplishment when you can comfortably do an exercise that before you struggled with.

The focus and presence of mind required during a workout, that allows you to switch off from what is going on elsewhere in your life and gives you that bit of You time.

It is because of all of these benefits, that resistance training is what I recommend for your training on this programme.

Now as I have mentioned previously, enjoying the training you do is essential for maintaining the results you get.

Which is why to get you started, I recommend some resistance workouts that I think will work best for you. We take into consideration whether you will be training at home or in a gym, how long you have to train, and also your training experience, to ensure you always feel comfortable and confident in anything you are doing.

However, if you don’t enjoy these workouts, then again that is no problem. Don’t force yourself to do anything you don’t enjoy doing.

Sticking to your calorie target, and step target is enough for you to achieve your weight loss results.

But if you are interested in getting into resistance training, then the place to start is with your recommended workouts and also watching the videos in the course “An introduction to Resistance Training”.

Summary Week 9

• Watch course “An introduction to Resistance Training”
• Get your recommended workouts (if you haven’t already)