David Ball PT

Storm Fitness PT


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You’re in the gym you’ve got an hour to train, you can only do so much, so what’s the best use of your time? 20 mins on the treadmill, 20mins abs, 20 mins on the bike?

No, no and no.

You’ve got one hour and you need to get the most that you possibly can from that hour so what are you going to do with your time.

Here are some of the basic rules I use for my clients when they are training for fat loss.


  • Start with a big lift. For example deadlifts, squats, bench press, overhead press. We call these exercises compound lifts, you’re having to use many different muscles throughout the body to lift the weight.
  • Overload your body, force it to do something it hasn’t done before. If you want your body to change you have to challenge it and force it to adjust, this will only happen by trying to do more, progressive overload. I wrote a blog on this a while ago, check it out here.
  • Add in supersets where possible, simply put these are exercises put back to back with no or little rest. Instead of completing a set of 10 then resting for a minute, go straight into a suitable exercise and then rest. You’ll get more done in less time.
  • I’m all for a bit of cardio at the end of a session, something to get my clients heart rate right up to finish on a high. My clients will be sure to talk about the euphoria they enjoy from this. But rather than simply sitting on a bike and pedalling steadily i’ll usually have them doing some kind of intervals. For example 5 rounds of 20secs maximum effort bike sprints followed by 40secs rest. Not finding it hard? Your not pushing hard enough, maximum resistance on the bike and pedal AS FAST AS YOU CAN.




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