Sydney-based personal trainer
Rachael Attard says the optimum amount of exercise is different for
every person, and overdoing it in the gym could actually be causing you
more harm than good.
The women’s fitness expert revealed how much
you should be exercising to lose weight and shared an inside look at
the best workout for each body type.
HOW MUCH EXERCISE IS NEEDED FOR WEIGHT LOSS AND TONING?
As a rule, Attard said consistent weight loss requires five days a week commitment.
“If
you really want to see results and continue to make progress, I would
recommend that you work out around five days a week with one or two rest
days,” she said.
To shed those last stubborn pounds and tone up
all over, Rachael recommended a combination of cardio and resistance
training, some low-intensity and some high-intensity exercises.
Low-intensity
workouts like swimming, jogging, power walking and cycling burn fat and
help you stay lean. High-intensity workouts like weight training,
interval training, sprinting and long-distance running build muscle and
tone the core, arms and legs.
“One without the other leaves a huge gap in your fitness routine,” Attard explained.
THE BEST WORKOUTS FOR EACH BODY TYPE
Ectomorph: Ectomorphs are
naturally slim with little body fat, which means they don’t need much
cardio to stay lean. However, because cardio is good for overall body
function and cardiovascular health, Attard advised fitting in two to
three low-intensity cardio sessions a week alongside three to five
resistance workouts. Ectomorphs should focus on body weight exercises
and HIIT sessions with at least one recovery day a week.
Mesomorph:
Mesomorphs can lose and gain weight relatively easily, which means
their bodies respond quickly to diet and exercise. Attard recommended
regular low-impact cardio for mesomorphs to keep them lean, as well as
three resistance training sessions a week to help shed fat fast.
Mesomorphs should have one recovery day per week.
Endomorph:
Endomorphs naturally have a higher fat and muscle content than their
ecto and meso counterparts. Endomorphs build muscle easily, but also
find fat difficult to lose which means a large dose of low-impact cardio
like walking is important to keep weight off. Attard said endomorphs
should avoid running or other high-intensity cardio exercises, as this
can build unwanted bulk in the legs. She advised combining this with
three sessions of resistance training per week, using light weights with
high reps. Endomorphs should avoid heavy exercises like squats, lunges,
dead lifts and burpees. One active recovery day is recommended.
RULES FOR FIRST TIME FITNESS ENTHUSIASTS
While
it might be tempting to dive head first into six days a week of
rigorous training, Attard said it’s best to ease into a new fitness
routine. To start, she recommended three to four days a week of solid
exercise taking one or two days rest in between.
“This lets your
muscles recover and gives you a chance to start making strides without
pushing yourself to the point of injury,” she said.
For first time
fitness enthusiasts, Attard suggested trying yoga or mid-intensity
hiking as an efficient method of burning calories without straining the
body.
EXERCISING TWICE A DAY – YAY OR NAY?
According to Attard, upping your exercise game with two workouts a day is all fine, depending on your fitness levels.
She
said while twice daily sessions might be too much for beginners, adding
a second workout could help more seasoned gym bunnies overcome a
frustrating weight loss plateau.
For those injecting a second
workout into their day, Attard recommended a low to moderate intensity
cardio session in the morning followed by an evening of resistance
training.
