I highly recommend weight training to everyone. On the days when I’m with my trainer, I weight train before cardio. The idea behind this is that you burn off your carbs through the weights and by the time you get to cardio, your body begins burning fat for energy. Some people would disagree with this line of thinking, but hey, my results speak for themselves. And how!
Here is an example of my circuit training from today:
- 12 reps of 50lb leg extensions
- 12 reps of 40lb Smith machine squats
- 4 chin-ups (assisted)
- 12 reps of 10lb tricep crossover extensions
- 12 reps 50lb leg extensions
- 12 reps 40lb leg curls
- 20 reps 90lb leg press
- 2 minutes of running on the box
- 30 rope crunches
- 25 decline crunches with 10lb weight
- 125 regular crunches
- 1 minute rest
For the last 2 circuits, we swapped the tricep crossover extensions with 12 reps of 20lb shoulder presses. I’m getting stronger!
Most days we will do 5 circuits. Each training session lasts about an hour to an hour and a half. We target different muscle groups on different days and there is always plenty of variety. That’s the other key: trick the body a lot. It will love you for it in the long run!
As for my cardio today, I did a 5 minute warmup, followed by running a mile and a half in about 15 minutes. A nice leisurely pace. I finished with 10 minutes of walking as my cool down. I also walk to and from the gym every day, so that’s an additional 2 miles. It works out great.
Just for the record, I hate running indoors. I hate cycling indoors even more. I had a ton of energy today and probably could have used it to run 5K or more, but I just get too hot, too sweaty, and therefore too uncomfortable to run any great distances while at the gym. I absolutely can’t wait for the warmer weather!
One of the greatest ideas ever: treadmills with fans built into the console! 
