Train to achieve your goals – don’t follow the crowd

What kind of body do you want? When you decide on a training programme, that’s the first question you need to ask yourself. The wrong type of type of training can destroy your goals. Not sure which is best to meet your needs? Well, let’s find out.

I want to have huge, defined muscles!

Well, then bodybuilding is the way to go. If you’re not sure where to start, get some advice from bodybuilding guru and former Mr California, Rich Piana. His informative, practical videos will help get you started, explain the nutrition you need as well as the best exercises for muscling up your body.

I want to be defined, toned and lose body fat!

CrossFit, HIIT – these are some of new terms have become commonplace in the health and fitness world. They are training programmes that will help you achieve your goal. So, is it just another fad or is it the evolution of a healthy lifestyle? Let’s take a look and you can decide whether it’s for you.

What is HIIT?

HIIT stands for High Intensity Interval Training and focuses on bursts of exercises, lasting for short periods of time. Also, the breaks between exercises are specifically timed.

Who can do HITT? OR When should I choose HITT? OR something of the like.

If you want to burn more calories in a short time. This is ideal if you have a busy schedule, and you’re trying to lose weight.

What should I remember if I do HITT?

It sounds great, but it’s a programme that you need to be committed to – a couple of sessions followed by a 4-day break will not give you the results you want.

According to the American College of Sports Medicine (ACSM), the benefits include:

  • Aerobic and anaerobic fitness
  • Lower blood pressure
  • Cardiovascular health
  • Lowering of cholesterol
  • Burning abdominal fat and body weight
  • Maintaining muscle mass
  • It can be adapted to any fitness level
  • Group training – helps if you need motivation

BUT, the way that you’re able to burn all those calories in a short time is because the foundation of HIIT is to perform these exercises between 80% – 95% of your maximum heart rate.

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The logic behind this makes sense, but what if you have a heart condition? Could it make your condition worse?

Let’s answer this with a question: Do you have any or have a family history of the following?

  • High blood pressure (and are on medication for it)
  • Joint pain
  • Asthma
  • A heart condition
  • Other prescribed medication

If you’ve answered yes to any of these, HIIT may not be for you because your body may not be able to handle the high intensity programme. See your doctor to get a complete check-up and advice before you decide to begin an HIIT programme.


This training programme is completely different to HIIT. It’s called the “Sport of Fitness” and focuses more on exercises that build and strengthen many muscles at the same time. It’s an overall functional strength boot camp and is made up of:

  • Compound movements (exercises that work multiple joints)
  • Pushing large amounts of weight in short periods
  • Optimising overall physical performance

According to its founder, Greg Glassman:

“It is used by many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.”

So, the bottom line is simply: what are your goals? Do you want bulging, defined muscles or a toned, low- body-fat physique, or better fitness for your sport? Whatever it is, it’s available to you – the choice is yours.

If you feel these intensive training programmes aren’t for you, have a look at our easy-to-do 10min combo work outs as well as our time-saving 7-minute workout.

Do you want more information about effective workouts? Well, why not give us a call! By downloading the Hello Doctor app and subscribing to our services, one of our doctors is just a text message or phone call away!

Any advice you receive remains private and confidential and we are here to help you answer any question you may have. We are looking forward to hearing from you!

Sources: Shape, ACSM, Crossfit Tokai, Crossfit