The Best Workouts for Weight Loss
Not all workouts are created equal
by Mark Hedegore RD, LD, CSCS
Your probably busy and don't have hours to spend at the gym trying to get a lean, toned physique. If so, it's important to know that some types of working out are much more efficient than others. To get the most out of your limited time, try the tecniques below; especially if your goal is to lose weight and unwanted body fat.
1. High Intensity Interval Training (HIIT):
short bursts of intense exercise alternated with light activity. Not only does this method of training burn more fat, it builds muscle, forces your body to produce more human growth hormone and improves insulin sensativity. HIIT training also improves cardiovascular fitness faster than doing your typical cardio at a steady pace (not that there is anything wrong with that), while making you stronger. Other health benefits generally include: improved blood pressure, lower HDL cholesterol, higher LDL cholesterol and reduced stress. An effective workout can be performed in as little as 20 minutes! HIIT training can be done with traditional cardio equipment, weights (such as kettlebells), kick boxing and non-traditional equipment like battle ropes and a landmine 180 system.
2. Circuit Training:
If you're doing traditional weight lifting and your primary goal is fat loss, you should be doing circuit training. Try putting together 2 or more multi-joint exercises like a squat, chest press and pulldown and performing all the exercises before you take a break. This method is proven to burn fat, improve your cardiovascualar fitness and overall health.
3. Explosive/ Power Training:
The key is to use weights that are about half of your max amounts. Many exercises can be done in a quick, expolisve movement such as cleans, jerks, snatches, step ups and pushups. Not only do you burn more fat, but other benefits include improved cardiovascular fitness, bone density, balance and strength gains.
Combined with a solid mediteranean style nutrition plan, these workout methods can help you get lean, be stronger and healthier in 2018! As always, if you need help or have questions feel free to CONTACT US
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