Don't you know a full body workout is one of the best exercise regimes in the gym ? 
Some of the benefits of a full body workout are increased energy outputs resulting in continued energy expenditure after training, overall muscular development, reduced risk of muscle imbalances and cardiovascular improvements.
Here are 10 basic tips for a full body workout :-
1) Stick to ONE exercise for each muscle group at a time. Do 10-15 repetitions per set and it is important to choose one exercise per muscle group in your training programme. There are seven major muscle groups to work on in one single fully body workout (Legs, Chest, Back, Shoulders, Biceps, Triceps & Core/Abs).
2) Start BIG! Start exercising your big muscle groups first and start with your legs. Exercising your bigger muscles requires more energy consumption. When you start exercising bigger muscles first, you can perform with bigger loads than other smaller muscle groups which fatigues you faster.
3) Do THREE sets of each exercise for each muscle group. The goal here is to maximise the intensity for each set of exercise.
4) Try to use more of the free weights, your own body weights or some cable machines such as Freemotion.
5) Do not perform the same routine two days in a row. You are working every muscle group in each workout and a full body workout can put additional stress on your body if you do not let your body rest for at least 2 days.
6) Go for compound movement or known as multi-joint exercises. A full body workout allows you to optimise your time in the gym, maximise the number of muscle fibers you recruit and to build core stability. Avoid isolation exercises and instead focus on compound, multi-joint movements — such as dumbbell chest presses, squats and lunges.
7) Choose the right weights. Use a weight that allows you to perform between 8-15 repetitions. This can be modified to target strength or endurance. However, during the initial stages of a full body workout (first 4-6 weeks), you might want to focus on building your strength first (8-10 reps per exercise).
8) Super set your exercises. For example, if you have just completed a set of dumb bell chest press, go immediately to perform a set of pull-ups for your back and then return to the bench for your next chest set. Super-setting with other exercises between sets or limiting your rest periods will keep your heart rate up - good for fat burning if your goal is to reduce your body fat percentage.
9) Minimise rest time between exercises. Ideally 60 seconds is the best. You need to keep your workout intensity high at all times.
10) Eat right. Full body workouts are intense and require extra energy to keep your workout fueled. Make sure to eat a balanced pre-workout meal with a balanced combination of protein and complex carbohydrates. For post work out, go for protein like whey protein and some simple carbohydrates to aid your recovery.
To find out more details, just approach any of our personal trainers in your club.
Written by Swee Tiong Young, Senior Fitness Manager, Fitness First Menara Manulife RB
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