Do you K.I.S.S your workouts?

Everyday, no matter which gym I am in, I see people doing exercises or following a routine that is not suitable for their fitness goal. They have the best intentions, they have the right attitude and a huge amount of motivation to achieve their dream body, but they’re just not getting value for money out of their workout.

– #360FIT: 20 top tips for keeping fit and healthy during Ramadan 2015

For the women, who want to lose weight, they hit the treadmill for hours every week or they attended the group exercise classes on a regular basis and they wonder why they’re not losing those last few inches around their waist. However, men are just as bad. Guys want big chests, shoulders and arms and because of this, Monday (or Sunday here in the UAE) is “International Chest Training Day” all over the world. Where every guy after weekend, wants to workout and the first body part that comes to mind…..Chest.

That’s why I would like everyone to start following the K.I.S.S philosophy for their training programs, which stands for Keep It Super Simple. By following the advice below, you will be able to get the most out of each and every workout you do.

No matter if your goal is to lose weight, tone up or gain muscle, or whether you’re a man or a woman, the majority of your workouts should consist of compound movements. These are big exercises that work more than one muscle at a time. For example, when you do a bench press, the primary muscles you are working are your pectorals (chest), deltoids (shoulders) and your triceps (arms). By working three major muscle areas at once, you’re making your workout more efficient, rather than just working one (for example, during a tricep kick back).

The movements that should be in everyone’s program are Squats, Deadlifts, Overhead pressing, Chin Ups and Rows. Ensure you have the correct technique by hiring a coach or personal trainer to help you and then lift as heavy weight as you can with perfect form. By working with someone, they will be able to spot if you have some mobility or flexibility issues and then give specific exercises for you to follow. I personally went to see a coach about my lifting technique and now my lifts have improved dramatically.

The bigger the exercise, the bigger the effect it will have on your entire body. By lifting heavy during a back squat for example, you will work your entire lower body (toning and tightening your abs, lower back, glutes and thighs), your upper body will get bigger and stronger (due to the natural growth hormone and testosterone that is released within your organs) and you will lose body fat (due to the sheer effort of that one exercise can have). All from one exercise!

So, have a look at the routine that you’re currently following, and if you don’t have these basic movements incorporated into it, then speak to a coach on how you can. Build your program around the big movements I’ve mentioned and I guarantee that your training will go to a whole new level, and your body will start looking amazing!

James Chandler is the GM of Talise Fitness Emirates Towers