If that is the case then you don’t have to be…
At least not the way that you’ve learnt up to this point…
For some time it has often been well known you will need 1 hour of cardiovascular exercise on a daily basis in your “fat burning zone” to lose weight.
Suppose it was wrong information?
Is aerobic exercise actually the best way to shed pounds?
You ever heard of HIIT? If not then I know you have taken notice of strength/resistance training.
For all those which are unsure about HIIT, it stands for High Intensity Interval Training. It uses the concept that if you workout for short, strong intervals (contrary to long rounds of standard aerobic exercise) that you’ll burn more calories in the same period of time.
This creates a much more competent style of workout regime as compared with your current standard aerobic work out.
Let me explain:
Suppose you had a couple work out regimens to decide from…
1) Run on a cardio machine for 60 minutes – five days a week
2) Do muscular strength resistance activities for about 25 minutes, followed by HIIT for twenty minutes – three days each week
Which of these two would you rather do? One that would be the quickest way to lose weight right?
Clearly you’d prefer to exercise three days every week. I know you (like I) are far too busy to get to a health club five days each week. Our time is precious and we shouldn’t waste it doing exercises superfluously. We should emphasize our time on the most effective exercises possible if you wish to optimize our results.
At this moment you might be suspicious, but don’t be. Studies have verified that interval and resistance training raise your system’s metabolic rate, letting you burn more calories than standard cardio by itself.
It is far better to view through an example…
Perhaps you stroll on a treadmill at a very continuous 4 mile per hour pace. During the period of 1 hour or so, chances are you’ll lose six hundred calories or thereabouts.
Compare and contrast that to walking at six miles per hour for intervals of approximately 30 seconds followed by forty-five seconds of “active rest” (back down at four mph). Try this schedule for thirty minutes and you’ll not merely use up calories when you walk, your rate of metabolism boosts to a level that has you you losing calories long-after you are done, in particular as you sleep.
Just be sure you then have a five minute warm-up (walking a 4 mph or reduced speed) in addition to a 3 minute cool down session (once again at 4 mph or more relaxed rate).
You now have a good work out that is three times more practical and can be finished in literally half the time. You’ll find plenty of new ways to use interval training also – I personally choose a stationary bicycle…
The model I’ve got has a total of eight levels of resistance. I now do my personal intervals on level 6, so not just am I boosting my metabolism with intervals, but the level of resistance is developing my lean muscle mass too.
I try to do interval training for twenty or so minutes. I get started in a slow-moving speed, around ten mph or thereabouts I’d say. My intervals actually run for approximately thirty seconds at just about 15 mph, followed by an “active rest” phase of 45 seconds back down at ten mph.
The stationary bike will probably say I burned up roughly 235 calories as soon as I am successfully finished, but my metabolic rate will nevertheless be cranking when I’m done, so i know I am going to have burned off quite a bit in addition to that when the night has ended.
Suppose I only just rode at 10 miles per hour for thirty minutes, I would barely lose approximately 3 hundred calories total and as a result my body will not end up running as well to recover.
Ideally, you can see using this example, how much more efficient intervals are versus traditional cardio workouts.
The exact same metabolic rate strengths are recieved once you incorporate muscle resistance in your workouts.
You must not concentrate on only cardio exercise, ever. This includes trying only HIIT. Your body ought to be pressed to the max limit.
By pushing your body with resistance, you actually are utilizing increased energy (i.e. eliminating calories) to return your body to its former state.
The metabolic rate enhancementis the key to reducing weight friend, never allow anybody tell you different (coming from an exercise perspective as expected – you still have to maintain a healthy diet).
There are lots of weight lifting programs online for one’s choosing, try to be thorough with your choice. There’s a lot of crap content on the internet and I never want you working with the wrong regime.