Be it body toning or weight loss, it depends on different body types and how much fat you need to lose to and how much time you have available.
Beginners who need to lose 5-10 kg need to begin with 2-3 strength and conditioning sessions with your personal trainer in Dubai, and add 2-3 x 30-45 minutes low intensity sessions, so the body warms ups and recovers. One of the biggest excuses ‘I don’t have time’, come about as obstacles that you need to face and overcome.
A person who wants to stress less and work more, should be working out 3 times per week with their fitness coach and spend at least 2,3 months adapting to it. It gets difficult to not show up when you’ve hired a personal trainer and committed to it. Make sure your Dubai personal trainer is well qualified and knowledgeable to begin with.
The trainee can later do unsupervised low to moderate intensity cardio-training 2-3 times a week. To keep the momentum going it is a great way to continue training on your own as well. It’s always wise to be realistic about your goals and have a sustainable way to achieve it. Looking good is important but feeling good is also as important. To start with little steps rather than follow a complex program that overwhelms you.
As a personal trainer in Dubai, I would say that the frequency of training is vital for body toning. For a beginner it’s important to train at least 3 times a week but not more than that as it could be overwhelming. For example, going for 5 high intensity trainings a week, such as CrossFit – is a great idea for a month or two, considering that you are healthy, young individual and you have to use 5 kgs urgently for a wedding maybe. You need to back away from this sort of high intensity routine and get proper sleep (at least 7-8 hours) while training hard with sufficient nutrition. If you’re looking to improve your lifestyle and health in the long-term, the great way to start is from a mix of strength and cardio training 3 times a week.
Life will be happening to us in many ways, but we should keep up this routine even when we think we have no time. Start walking and jogging when you can’t get a coach and gym is far for you. When the time is better, you have already begun the baby steps of working out so joining a gym or hiring a qualified personal trainer in Dubai won’t be difficult.
The number of reps is more important for the kind of person who wants to tone up. If you are slim and you want to tone up, then the target is to gain muscles. You won’t need to much cardio here. Always starting with endurance reps 12-20 and body weight or small weights and then to build up towards hypertrophy reps 6-12. If we are looking at hypertrophy training which is a very common training cycle, looks more like split-routine, for example; legs and core one day, upper body and arms every other day repeated 2-3 times.
It can be organized in a different way of course. But this way it is time-consuming and usually used by bodybuilders to provide the recovery for one body part, while other is involved. For the people who want to have toned body and look good, split-routine will be too time-consuming and ineffective as not many will be able to train 5-6 times a week, that’s why I would always prefer 3 times a week involving big muscle groups such as legs, back and chest and the rest of the body as circuit or include it in conditioning piece.
The same way this kind of training will suit to those who need to lose body fat, though the ratio will be a bit different. For example, if for toning-muscle building will be 70-80% lifting component, 30-20% conditioning. As for toning-fat loss will be approximately 30% lifting and 70% conditioning.
Looking for a personal trainer in Dubai? Get in touch with us to book your FREE consultation with a qualified pre and post-natal fitness expert today!contact us