Hello, and good morning. I want to welcome you to the Body By Patrick podcast. My name is, Patrick Ocheni. Today. I want to talk to you guys about how to structure your workout for maximum results.
Remember, every time you step into the gym, you want to focus on maximizing your time and being very efficient.
It’s not about how long you spend in the gym. It’s about the quality of time that you spend in the gym. If you’re spending more than one and a half hour in the gym, there is something wrong with your programming.
Unless you are a super athlete or you’re training for a movie or something like that, your workouts should not be more than one and a half hour if you are trying to lose weight or maximize fat loss.
Whenever I see somebody spending three hours in the gym, I’m like, why are they here? Now, if you’re trying to avoid going home and you just want to hang out in the gym, then go ahead and spend as much time as you want in the gym.
The first thing you always got to do is warm up. We want to get some blood flow throughout the body. That way the body is awake, and ready to do some work. You don’t want to go more than five to 10 minutes for a warmup.
The second thing you want to do after a warmup is what’s called, a dynamic stretch.
A dynamic stretch is any kind of stretch that involves movement, and that also simulates the exercise you’re trying to do.
An example of a dynamic stretch would be like air squats. If you know that in this workout you’re going to be doing squats. Well, you want to do air squats to simulate the actual weightlifting squat exercise that way your body is ready for that movement.
After that, you always want to lift weights first before doing your actual cardio program. Now, what kind of weight lifting should you do?
So you want to be doing a circuit training workout when it comes to lifting weights in order to maximize fat loss. You want to lift reasonably heavy based on your fitness level.
After your weightlifting, then you do your cardio, if you want to burn even more fat.
Speaking of cardio, you don’t want to exceed 30 minutes because we want to make sure we don’t get our body in what’s called a catabolic state.
Finally, you want to then do a static stretch at the end of your workout to minimize soreness.
Basically, that’s what you do every single workout consistently over time. This is how I train my clients.
This is exactly the same kind of structure I did myself when I lost 60 pounds in 180 days. And, most importantly, it prevented me from having any kind of injury. There’s no point in getting injured while trying to workout. Injury is not a fun thing. You want to try to avoid it as much as possible.
This kind of structure helps you maximize result in the gym while avoiding injuries.
Talk to you soon.
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