5 Training Tips For Resolution Success!

Ok... so last week we talked about nutrition but who made a fitness resolution this year?? Here's how to get the most bang for buck when it comes to choosing the workouts for your bod. Welcome to part two of our big New Year Health & Fitness Face Off… time to see how your training options stack up. 

1. Long Jogs vs Sprints

Long jogs are great for improving heart health and endurance. They’re also an excellent way to create a little “you time” and an awesome excuse to get out in the fresh air! But as a weight loss and toning tool, long and slow jogs will only be effective during the first month or so of training, unless you’re covering a serious number of kms!Sprints are perfect for more advanced fitness levels and those wanting to blast fat fast. Studies show that women can get up to 9 times better fat loss results by incorporating sprint intervals into their training… that’s a LOT of extra bang-for-buck! Going too hard too early can encourage injuries though and you don’t want to train with intense intervals every day, for risk of burning out and losing motivation. Build up slowly and leave enough time for recovery, for best results.BUF VERDICT: For beginners, longer and slower cardio builds a good base and gets your body used to moving but once your fitness starts to pick up, interval training is the clear winner to boost fitness and fat loss results, while maintaining lean muscle. Try incorporating sprint training (on foot or on a rower/bike) into your fitness plan just a few times each week and notice the difference. Need ideas? Try going as hard as you can for 30 seconds, then recovering for a full minute… repeat a total of 10-15 times and voila! 

2. Heavy Weights vs Light Weights

Heavy Weights are definitely not just for the boys! They build strength, increase lean muscle and some studies show women who lift a challenging weight for 8-10 reps will burn almost twice as many calories as those pumping out 15+ reps with a much lighter weight. By going heavy, you also create an, ‘after burn’ effect, as your body works hard to recover long after your workout’s done. But lifting heavy too early can mean injury, so always lift under the practiced eye of a good personal trainer. And we admit, if lifting heavy weights is all you ever do, some body types may stack on a fair bit of muscle, so if that’s not a goal of yours, you need to mix it up.Light Weights and bodyweight workouts are great for adding tone and definition, while shedding fat and increasing endurance. Do them right and you’ll also get a killer cardio workout, perfect for girls who don’t love running! But if you’re only ever doing the same high rep workouts, with the same weights and moves, a plateau is likely at some point. So again, mix up the way you’re moving and the number of reps and weight you’re lifting for best results!BUF VERDICT: Because they’re less intimidating and you can do more functional stuff with them, if we have to choose then we’re voting for lighter weights. Increase the difficulty by adding more reps, or moving more slowly through each movement to increase time under tension. Our top tip: don’t work the same muscles over and over again (i.e. don’t just rely on Body Pump classes for your resistance training). For the leanest, most symmetrical body and to avoid plateaus, you need to work not only the major muscle groups but the little stabilisers that pull everything in too. Ideally, a mix of light, heavy and bodyweight training or yoga/dance, plus cardio is best for us gals. 

3. Crunches vs Plank

Crunches get a bit of a bad rep these days. It’s true, they won’t land you a six-pack on their lonesome but they’re still a good addition to a well-rounded fitness program and will certainly help to tone and tighten your tummy when done correctly. Plus, they’re satisfying… there’s nothing quite like feeling your abs the day after a workout!Plank and its countless variations is one of the best exercises you can do for your bod. It works your core, shoulders, back, arms and glutes and importantly, really switches on your inner core muscles, which support your back and pull in your waist to give that petite, girly look. We like!BUF VERDICT: They’re both important but plank is literally one of the best exercises you can do for your body and it’s our clear winner in this battle. Plank works your entire core girdle, from shoulder to hip and with so many variations, you can target your trouble spots from every angle. A word of warning: although crucial to creating a lean, fit, injury-free body, neither crunches or plank will strip fat from your tummy all by themselves. To really lean out, you need to watch your nutrition and make sure you’re getting in a mix of resistance and cardio training each week… consistency is key! 

4. Bikram vs Regular Yoga

Yoga is a gift in any form but to get to the bottom of this one, we picked the brain of Bondi Yogini, Abi Davey. Here’s what Abi says about the two different strands of yoga:Hatha (regular) Yoga classes are tailored to the time of day they’re taught, the experience level of the participants and the season. There will usually be a particular focus or theme for each class, like hips and hamstrings, heart opening, balances, or core and each teacher will have a different style and way of instructing, using the opportunity to weave in yoga philosophy, or benefits of the poses. It’s a more tailored approach but can be intimidating for some people, especially guys!Bikram Yoga definitely has its pluses – the heat allows beginners to get into poses more easily and that helps build a curiosity that often leads to a deeper yoga practice. It’s also a more familiar environment for sporty types who feel like they want to “get their sweat on” and is a treat in the middle of winter too! Bikram, however, is often talked about in yoga circles as “McYoga” because of the way it’s franchised. Every class is the same - 90 minutes, 26 poses, always in the same order regardless of the season, participant skill level, or time of day and the temperature is always pumped up to 40 degrees. Not exactly a tailored, unique, or spiritual experience.BUF VERDICT: In the long term, regular yoga practice wins out because it will take you on a personalised journey to bliss-ville, while making sure your practice is tailored to your needs. Abi says, “Back bends, for example, are very stimulating, so you wouldn't usually include a lot of those in a late evening class because they can keep you awake. Bikram doesn’t take this into consideration”. We hear ya! But in the middle of winter, when it’s oh-so-cold outside… we’ll take a little dose of Bikram too, thanks! 

5. Home Workout vs Personal Trainer

Home Workouts are a growing trend and we admit, we LOVE them! They’re cheap (or free), mostly good quality and good fun too. Plus, if you’re pressed for time, you don’t have to leave the house to get active – a lifesaver for time-pressed corporates and mums who can’t exactly leave their bubs alone at home while they jet to the gym.Personal Trainers are clearly an awesome asset to have on your side. They’ll assess your fitness, body imbalances, food intake and current training status and then create a personalised program designed to get you the results you’re after. The cons? Undoubtedly the dollars involved! At anywhere from $70 to $120+ per session, a PT takes some serious commitment in the financial stakes.BUF VERDICT: For accountability more than anything, we’re going with the PT! But if you’re motivated enough, home workouts are a great option. Of course, there’s a third option that’s a winner all-round, a little something called small group fitness, but you already knew we’d vote for that one, right? ;)