Training Tips from Paul Rose

If you've been tucking into PT, come Master Chef, Paul Roses' Salmon Burgers over the last couple of weeks, then congratulations, you are on the right track with your nutrition! In his second blog, Paul continues to concentrate on losing fat, not pounds and focuses on some key exercises you can do to achieve just that.

Stuck on a treadmill?

If you are in the gym, you don't just have to work on your cardio. While it's true that doing something is always better than doing nothing, spending endless hours working at moderate intensity on a treadmill isn't the best way to burn fat, neither will doing hundreds of sit-ups get you a washboard stomach.

Boost your fat loss

To lose fat you should do both cardio and weights training and both should be done to a high intensity with regular short breaks. These exercises will help you achieve an all-round fitness using muscles you might not use every day.

When training with weights try to do lots of compound movements - these are exercises such as squats. They work the big muscles and often involve effort through multiple joints around the body. Remember, big muscles burn big calories!

Track your progress

Try this fat loss workout and make sure you log your weights to track your progress. That way you'll give yourself a boost as you see yourself work your way up the weights rack!

Be sure to warm-up and cool down before training:

1] Barbell Squat - 3 sets of 12 reps, 10 seconds rest

2] Kettlebell Swings - 3 sets of 30 seconds, 60 seconds rest

3] Dumbbell bench press - 3 sets of 10 reps, 10 seconds rest

4] Lat Pull-down - 3 sets of 10 reps, 60 seconds rest


5] Seated Barbell Shoulder Press - 3 sets of 12 reps, 45 seconds rest


6] Deadlift - 3 sets of 10 reps, 45 seconds rest


7] Ab Rollout - 3 sets of 12 reps, 0 seconds rest

8] Hanging Knee Raise - 3 sets of 15 reps, 90 seconds rest

When you finish with the weights do 10 minutes interval boxing, 30 seconds intense then 30 seconds recovery.

Of course if you are not familiar with any of the exercises just ask one of the PTs. We are always happy to help.

Click here for further details about personal training with Paul Rose