People generally use cardio for weight loss and avoid using weights. Although weighted exercises are more effective for burning fat, they are sidestepped because of the associated with building muscle. Women are more inclined to use the cardio option because of the fear of getting “big”. Take note though weights and cardio mixed (cross training) together may shed the weight, but it is an intensive route to take. I personally make all my clients use weights in their weight loss programme, due to its effectiveness, but if you still don’t want to then lets at least use the cardio effectively and correclty.
How to use cardio for weight loss
Cardio is a great way to lose weight, if used correctly. Too many gym users can be seen going at such a slow pace, that it would be more worthwhile just stepping out your door and going for a walk. My biggest annoyance in the gym is seeing people holding onto the treadmill and walking on a slight incline. You don’t use a frame when walking normally and you’re stopping all the muscles above the waste working properly, thus reducing your weight loss! So please if you’re someone who does this then...........STOP!
Anyway less of my rambling and back to the facts of how to be successful with reducing your body fat percentage. There are 2 things we need to look at, intervals and the intensity at which we perform them. Interval training is where you have short periods of high intensity work, followed by a period of slow work (recovery). Not only does this help you burn fat and tone up faster, it improves your fitness and endurance. Below is a beginner’s example.
· Cross Trainer: 15 seconds sprint, 45 second slow. Repeat this sequence for 10 minutes.
I have used a cross trainer here because it is easier to maintain a good pace once fatigue starts to set in. You would progress the above section by increasing the level and increasing the sprint time, whilst decreasing the rest period. It is important that you keep the intensity of the routine up throughout in order to maximise the weight loss. If you feel like you really need a rest then just slow it down for 1 – 2 minutes, but don’t stop.
Another piece of equipment that is good for all levels is the rower. Again using intervals we can improve our fitness faster and burn more calories because of the increased intensity. An example of this is set out below.
· Rower: 150m / 30 seconds rest X 5 -10 Intervals.
As well as performing the intervals for your weight loss you should have some continuous cardio.This will build and improve your different energy systems (anaerobic and aerobic), which means increased all round fitness. Take a look at our
workouts and start losing the inches.
Increase your weight loss potential
To ensure you are getting the most out of your weight loss programme, try to
integrate weights between your cardio exercises, this is a type of cross training. Cross training is the most effective type of weight loss and will leave you functionally fit, with great muscle tone. Try a circuit class for a basic cross training session.
In addition to this take a look at the
weight loss diet section and
recipes section to make sure you’re not wasting the hard work. We also have herbal weight loss
supplements (Herbal life), which are completely natural in their ingredients, helping you shed the pounds safely.
