BEHIND THE SCENES

A behind the scenes look at a fitness shoot for Lagree Fitness.

OUTDOOR WORKOUT

You don’t always need a gym membership to exercise.

POST WORKOUT MEAL

Be lean. Eat clean.

KEITH DAVID

Keith David came to class today and worked hard. Check out his new show ENLISTED. The series premiere is Friday Jan.10 at 9:30/8:30c on FOX.

Full Body Workout

Here’s a full body workout you can do entirely from home. If you want it, go get it!

WEEKLY RUN

Run faster than your belief will allow on this week’s run. Do not settle for mediocrity. Strive for greatness.

HOW LONG SHOULD YOUR WORKOUTS BE?

Photography by Kurt Boomer

So you’ve got your gym membership, you’re ready to go, but have no clue how long you should workout for. You aren’t alone. A question I am frequently asked is “How many times per week should I workout and for how long?” The answer varies greatly and depends on what your fitness goals are. Below I list three basic types of goals and the recommended time frames:

Let’s say you just want to lower your cholesterol or you just want to be healthier and don’t necessarily care much about your physique, you’re probably okay with doing cardio and light resistance training for 30 to 45 minutes (including cardio) 2 to 3 times per week.

If you care more about aesthetics, weight loss and want to be ripped – being lean and not necessarily concerned with having big muscles – you can probably get away with doing one hour long high-intensity workouts 3 to 4 times per week. I would highly recommend super-setting (exercises performed back to back) with very little recovery. The idea being keeping your heart rate up to burn fat while you resistance train to build muscle. Remember to keep the burn alive!

If you want to be all around muscular, build size and have an awesome physique it’s going to require a great deal of work. Personally I log in about 10 hours per week at the gym. That’s approximately 2 hours per workout. When I train I do what’s called priority training. That means one entire workout session is dedicated to chest or whichever muscle group I’m focusing on that day. I train like a bodybuilder and so should you if you want the type of physique. Having lean muscle tissue in your body means a faster metabolism because muscle requires lots of protein and calories to sustain itself. As long as you’re eating clean and healthy food, have at it! Lastly do lots of ab work every single workout. I work on my abs every gym session. Remember if you WORK HARD you’ll LOOK HARD. If you HALF-ASS it, that’s also how you’ll look. Good luck and kick ass!