HOT: Metabolic Resistance Training (MRT)
Would you like to lose fat and gain muscle at the same time? Metabolic Resistance Training is the answer. MRT uses functional exercises performed in a circuit like fashion. Varying modalities are used such as dumbbells, body weight and kettlebell exercises. Exercising this way keeps your heart rate elevated and you'll burn more calories in less time. In fact, studies show that you'll continue to burn calories for up to 38 hours after a single 30 minute MRT session - a phenomenon known as the "afterburn."
NOT: Body Part Training
The days of isolating muscle groups and training certain muscles on certain days are long gone. The muscles of the human body form complex relationships with each other and are designed to work in synergy, therefore they should be trained as such.
Training muscles in isolation fails to produce a hormonal environment conducive to fat loss and muscle gain and can predispose you to muscle imbalance and injury. A well designed exercise program should comprise at least 80% compound, multiple joint movements. These are functional exercises such as lunges, squats, rows and presses and provide the most "bang for your buck." For best results think movements not muscles.
HOT: Strength Training for Women
Move over guys. The second hottest trend in 2012 is that women are moving to the gym floor in record numbers as they realise the benefits of lifting weights are far superior than a "cardio only" approach. No longer buying into the myth that weight training adds muscle bulk, many women are achieving that fit, toned look and transforming their bodies in record time with as little as 2 or 3 strength training sessions per week. In the process they're boosting their metabolism, decreasing their risk of osteoporosis, diabetes, heart disease and cancer.
HOT: TRX Suspension Training
TRX suspension training is the fitness sensation that's being used by many pro sports teams, coaches, and top trainers around the world.
TRX suspension training uses gravity and your own body weight to build strength, endurance, balance, flexibility, coordination, core and joint stability.
Thanks to the TRX training system, mainstream exercises such as the bench press, squat, lunge and row can all be replicated to provide a full body, time efficient workout.
HOT: Interval Training
Interval training is an extremely time efficient form of cardio whereby periods of high effort are interspersed with periods of active recovery.
The most significant study to document the fat burning effects of interval training was published in the journal "Metabolism" in 1994. This study compared 20 weeks of long duration steady state cardio with 15 weeks of short duration interval training. Amazingly, the interval training group lost nine times more body fat than the endurance group.
Interval training also has pronounced cardiovascular benefits, produces anti aging youth hormones, increases immunity and more.
NOT: Long Steady State Cardio
Have you noticed that many people who slave away on the treadmill, elliptical trainer and stationary bikes for hours on end have great difficulty shedding fat?
Long steady cardio is NOT the most effective or time efficient way to burn body fat. In fact more and more studies reveal that too much steady state cardio can lead to reduced heart and lung capacity, increased inflammation and weight gain.
HOT: 30 Minute Workouts
The research is compelling. With the right mix of exercise, short duration 20-30 minute workouts can produce twice the results in half the time (such as when you combine MRT and interval training).
Unfortunately hour long workouts have become the accepted norm, therefore it's no wonder that many individuals fail to start or sustain an exercise program because of the perceived time investment.
Whether you're a stay at home mum or a busy executive, there's ALWAYS a way to find the time for a 20-30 minute workout 2 or 3 times per week.
NOT: Long, Low Intensity Workouts
The belief that working out for longer leads to better results is simply not true.
Exercising for long periods raises levels of the stress hormone, cortisol which is associated with fat storage and loss of muscle tissue. Do yourself a huge favor and save your valuable time by being more efficient in the gym.
Unless your goal is to compete in a marathon, consider hiring the services of personal trainer to design an exercise program that focuses on quality - NOT quantity.
HOT: Kettlebell Training
For a change of pace try a kettlebell workout. The unbalanced nature of kettlebells forces your body to compensate with correct posture, keeps your body guessing and your muscles challenged. Use kettlebells to add new and exciting exercises to your workouts to help build strength, explosive power, and endurance while actively engaging your core.
HOT: Boot Camps / Small Group Training
Fitness boot camps have experienced a huge surge in popularity in recent times. Boot camps are often held in outdoor settings and novel exercises provide plenty of variety. Working out in small groups is also extremely cost effective making group training a popular choice for many individuals.
HOT: Zumba / Dance Classes
Another group trend that continues to grow in popularity is Zumba. The Zumba program has become nothing short of a revolution, spreading like wildfire and positioning itself as one of the most influential movements in the fitness industry. This Latin-dance-inspired class has moved into this year's list of the top ten fitness trends.
NOT: Ab infomercial machines
The slick marketing hype of these infomercials is something to behold! Top models display their wash board abs and "satisfied customers" reveal how they lost 100 pounds using machine XYZ.
If a rock hard mid section was only a few hundred crunches away, then why do so many people end up disillusioned that they're unable to obtain the look of their favorite fitness model in only a matter of weeks? (as stated by the infomercial)
It all comes back to the myth of "spot reduction." The reality is that the only way for those ab muscles to be revealed is to lose overall body fat through proper nutrition and an effective total body conditioning program..
HOT: Paleo Diet
The Paleo Diet consists of the foods our hunter gatherer ancestors ate thousands of years ago. Therefore you'll find plenty of wholesome natural foods such as fruit, vegetables, meat, seafood, berries and nuts. Since grains and dairy are a product of modern agriculture, these are not part of the Paleo Diet. By eliminating (or at least cutting back on) dairy, grains and processed foods, you'll create a more alkaline environment conducive to weight loss and for your overall health and energy levels to thrive. Best of all, the Paleo Diet is sustainable. (unlike most diets)
NOT: Extreme Detox Diets
Celebrity endorsed detox diets were trendy for a while, however the actual benefits of such diets hold no credibility in the fitness world. Dramatically reducing calories with liquid or single only nutrient diets results in many side effects. These can include low blood sugar, extreme tiredness, headaches and nausea - just to name a few.
Although you will lose weight on a detox diet, you're not losing fat, only fluid and protein as a result of glycogen depletion and muscle tissue breakdown. And since extreme calorie restriction can adversely affect your metabolism, there's a very strong likelihood you'll regain the weight you've lost (and sometimes more) as soon as you resume normal eating.
