It’s evitable. After an hour long sweat session on the treadmill, a member or two will ask me why they still have a muffin top, saggy butt, or jelly arms. Quite frankly, they need to do more than cardio.
Weight training is as important, if not more, than cardio. All you need is twenty minutes, 3 days a week. But those twenty minutes need to count.
How can you gain muscle, lose fat, and fit in those jeans?
Lift weights. Science has proven lifting burns calories during and up to 24 hours after. Take that cardio! Complete 3 sets of 8-10 reps. Make sure those last reps are a challenge. If you feel you can power through the last reps with no sweat, pick up a heavier weight. Remember to always allow 48 hours in between workouts.
Work all the muscles. Don’t just focus on your arms or your abs. Burn some serious calories by working on your larger muscles, the upper legs and butt. The bigger the muscle, the more calories expended.
Add variety. Sure you have your favorite exercises, but change it up to confuse and challenge your muscles. For example, don’t just use barbells. Adventure out and try the kettle ball or weighted bar. Or instead of the basic bicep curls, do hammer curls by rotating the wrist inward, palms facing each other.
Double the workout. Don’t just squat. Squat and perform lateral raises. When you work your upper body with your lower body, you burn more calories, since lifting just the upper part of the body, the smaller muscles, burns less. Plus you can get in double the workout in half the time.
Move. Sure I have been gloating about weight training as the trick to slimming down, but cardio has benefits as well. Try to squeeze in 30 minutes of moderate cardio, 3-5 times a week. Power walk around the block at lunch time, tale Fido for a light jog, or jump on the elliptical while catching up with the Kardashions. Whatever you choose, just move. Cardio helps the heart, releases stress, and keeps you limber. The only difference now is you don’t have to jog endlessly on the treadmill or climb a million steps. Incorporate cardio before or after your weight training routine or alternate days.
Don’t forget calories count. I laugh when I see members dedicate a full hour at the gym, every day of the week, and then compensate their calories burned by inhaling a double cheeseburger, large fry, extra-large drink value meal. It’s simple math: calories in, calories out=weight loss. Follow a reasonable low-calorie diet, meaning no lower than 1500 calories a day, but no more than what you take in. Every body is different, so make an appointment with a certified nutritionist who can create a diet that fits your needs and lifestyle.
Check out tips on how to power walk and how to weight train
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