Decided to repost the Spaghetti Squash Pizza receipe since a lot fo people want to try. Go crazy with the veggie toppings and make it your own.
In my recent blogs I’ve primarily discussed HIRT training or high intensity resistance training. Basically, I’ve focused on how to treat your weight training like intervals to increase strength, muscle mass, and decrease body fat.
Today, I’ll discuss where to fit the HIIT training in or high intensity interval training.
Say you want to get a little more lean a little quicker. It’s hard to get both your resistance training in 4-5 plus days a week and 15-25 minutes of HIIT training in 2-3x/week. You want to maintain and build on all the muscle you’ve been working on but you want to drop some body fat to look more cut and defined.
Typically I recommend 2 HIIT training sessions a week no more then 25 min. If you can do more then that you aren’t working hard enough. But you find yourself exhausted if you do them before your workout and even more if you try to do them after and hitting the gym twice a day is not happening.
We’ll many athletes and competitors have found that throwing in 10-15 minutes of HIIT training at the end of your resistance training can really help with the whole leaning out process. Imagine if you did that after every lifting session? That would surpass the 2x/wk that I and many other professionals recommend by a lot. Plus, you could work harder because you are doing it for less time. Really allowing you to train at max effort and stress your phosphogen system to the max (read previous posts).
Personally, I work harder and mentally can handle the idea of busting my ass for ten minutes post workout to get leaner.
Here are a few examples to try:
15 secs on 30s off, deadmill sprints15-20 rounds
15-20 seconds of double jumps, 40 secs regular jumps 10-15 rounds
Stair stepper 20-30s highest intensity, 40 secs lower intensity 10-15 rounds
(Examples from Joseph c. Donnelly)
Also, think Tabata intervals or 20s on 10s off of almost any exercise. Burpees, mountain climbers, squat jumps, planks, almost anything works.
Just make sure you have some sort of timer to keep you on track, you are working as hard as you can, and work periods are no longer then 20-30s. You can not work at max intensity after that point. You are training your phosphogen system which NEVER adapts!
I posted a few weeks ago on why trainers charge what they do, what all those letters mean behind their name, and why investing in the right one is essential to meeting you goals.
I’m glad that answered most questions but I have been getting a few more. Specifically pertaining to pricing.
Here’s what goes into my training packages and costs and I’d assume most of my colleagues as well.
1. I work in a private studio and have to pay rent. My clients don’t pay a membership. They only pay for training. So that factors in.
2. Constant nutritional supervision. I have my clients sent me a log (via lose it) daily that I have to review, send feedback, make constant adjustments, recommend foods, recipes etc.
3. People coming to me with injuries, postural problems, and weak points. I have to increase your flexibility, mobility, endurance, strength, posture, make you lose weight, feel like you had a good workout all in the 60min you are there. That is not an easy feet. Clients want a physical therapist, kinesiologist, exercise physiologist, doctor, and a drill Sargent.
4. If I travel to you. Gas, maintenance on my car, parking etc.
5. Constant resistance periodization, researching new workouts, and corresponding with other health professionals on the best plan on treatment for each individual client.
All of this factors into personal trainers/strength coaches pricing structure for their clientele. So consider what kind of support you are getting when determining a trainer. More support, correspondence, and overall corrective and lifestyle coaching will show up in your price.