Workout Smarter

Resistance Training (weight training) Exercise

In order to keep things simple here, I’ll just hit on a few key tips and an example workout. For more extensive workout programs based on your goals, please click here.

Workout 1: 3 sets of 15 reps per exercise

Leg Press

Chest Press

Seated Row

Dumbbell Sumo Squats

Dumbbell Lat Rows


Workout 2: 3 sets of 12 reps per exercise

Lat Pulldowns

Romanian Deadlifts

Squat with Shoulder Press


Back Extensions

When performing resistance training, make sure you keep your rest to a minimum – resting only when needed. By keeping the pace moving, continue burning calories more effectively than just resting. Take your time moving through the range of motion in order to make the most of muscle contraction and subsequent calorie burning.


Cardio Exercise

Whether you’re brand new to exercise or want to compliment your weight training program, cardiovascular exercise can be a great addition. When performed correctly, you can make the most of your time on the treadmill, elliptical, bike, stairs, or whatever you choose to use. There are two main types of cardio that can be applied to any cardio machine: steady state cardio and interval cardio.

Interval Cardio (recommended): This cardio is performed by varying the level of intensity throughout the duration of the workout. In order to make the most of this workout, alternate between periods of intense/vigorous effort and periods of recovery/easier effort. You can change the incline and speed to make things more or less challenging. Fit tip: do not hold on to the machine while you do the workout.

Steady state cardio: This cardio is performed at a constant pace for the duration of your workout. This form of cardio is recommended to do following a workout in a “cool down” fashion. If you perform only this type of cardio for extended periods of time, you risk increasing stress in the body, which in turn, increases the hormone cortisol. This can lead to overeating, increasing fat storage, and breakdown of bone and muscle.


For more detailed workout options and plans that are customized for your goals, CLICK HERE.