Gyms can be intimidating sometimes but we are all there for the same reason & I love getting stuck into my own little circuits. Daytime TV favourite Josie Gibson wrote this on a recent where she detailed her workout routine. She said she had decided to post it in response to all the questions about her recent weight loss.
Simple Techniques That Truly Work
She said she hopes this will inspire someone. Last year she was diagnosed with Lipoedema but she had always suspected it. Her body retains fat differently than a normal body does so the struggle is very real. During the workout Josie described her routine of running 500 meters on the treadmill before moving to weights.
She completes three sets of 20 repetitions for each exercise. The video shows her performing dumbbell squats that target the glutes & quads while also engaging the hamstrings and core and calves and back. She also does lat pulldowns that work the side back muscles and upper back and biceps. The routine includes tricep pushdowns that strengthen the triceps with help from the shoulders & core.
Short Routines With Maximum Impact
Her approach focuses on the benefits of short intense full-body sessions that are simple & easy to follow. Trainer and The Body Camp co-founder Rick Parcell has worked with Josie and shares this same philosophy. Rick tells WH that he advised Josie to keep things simple with three or four different exercises done in sequence three times a week on Monday Wednesday and Friday. For example you could do 10 squats then 10 push-ups and 10 sit-ups.
That’s the basic concept. Just pick three or four exercises and rotate them for 10 to 20 minutes maximum. When Parcell takes Josie to David Lloyd’s he picks four different machines and they do 10 or 20 reps on one machine before moving straight to the next machine for another 10 or 20 reps. They continue this pattern through all four machines. The only rest comes from walking between machines. Parcell recommends three relatively short sessions like this per week for women over 40. He prefers old-school bodybuilding training style that focuses on high intensity & pushing your body hard for a short time. The key is doing it properly and intensely before finishing up and leaving.
Building a Strong Foundation First
If you already have a good fitness foundation and walk regularly and are comfortable with exercise then you can try high intensity training says Parcell. He notes that without this foundation you will probably find higher intensity work too difficult which is why building a solid base first matters so much.
For weight training Parcell suggests pushing your muscles quite hard to challenge the aging process and reduce the natural loss of muscle mass that comes with getting older. He recommends doing a maximum of 10 repetitions when using dumbbells since you can lift heavier weights with them.
5-minute routine after 55 trims belly overhang better than ab workouts and supports better posture
However when using machines he suggests doing 20 repetitions because you can handle more volume since machines give you better control and are simpler to use. Dumbbells and bars are excellent tools but they demand more balance so you will typically complete fewer repetitions while lifting heavier weights he explains.
