Are you working hard enough? Or too much? Should you being doing cardio, or weights?! It’s all so complicated. The lovely Tim Robbards (ex Bachelor + sensational chiropractor) takes us through it…

This is an interesting question because the answer will be different for everyone.

When planning your ideal workout week, there are 5 key considerations that you should keep in mind. They are:

  • How big are your goals?
  • What is your time frame to achieve those goals?
  • Where are you currently sitting in relation to your goal? For example, what is your age and fitness level. Also so you have any injuries or health conditions?
  • Are you balancing out the rest of your life, or are you just burning out in one area?
  • Are you eating like a horse but living a largely sedentary lifestyle? It’s important to note that input needs to balance out with output!

Further to the above, the amount of exercise that you should be doing would also depend on your current fitness level and your strength as well.

If you’re a relatively healthy 30 year old female who spends a good amount of time desk bound at work, you often deal with work and personal stress and want to lose 5kg of body fat healthily over the next 2 months… Then assuming your nutrition and sleep are fairly good, I would recommend completing 3-4 x 45 minute workouts that are a mix of cardio, strength and mobility. HIIT is the most efficient way, which is why all of my TRM workouts are based around this style of training. It’s about training smarter, not always harder.

I would also recommend that you make an effort to be active for at least 45 – 60 minutes per day even if you are not exercising that day. This could be as little as a walk.

It’s also important to note that taking time out to rest, focus on mobility and flexibility is also an important element to add into your weekly training plan.

Remember that lifting something heavy, regardless of whether it’s a big piece of steel in the form of a dumbbell, or your own body weight, is a stress on the body. The body has an amazing ability to adapt to stress and it does this by increasing the nerve activation to contract more muscle fibres and increase the size of the muscle cells, but it also needs time to recover.

Good luck guys! Crush your training, smash your goals and live an inspired life!




Don’t forget to sign up to Tim’s 8-week summer body challenge which commences on October 30! The winner of our challenge, as chosen by a panel, will win a trip for two to Yosemite, CA!

The Robards Method is a wellness program developed by a sports chiropractor and biomechanics enthusiast Tim Robards. The idea behind it is to help you ‘build your best body’ through functional fitness, sustainable nutrition, a love yourself mindset and Tim’s fun health hacks. As the workouts were written by a sports chiropractor with a holistic and educated approach that caters for everyone from absolute beginners to elite athletes, rehab patients and everyone in between.


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