January 9, 2010
Topic:
Fat-loss and weight training
We’ve heard traditional cardio training is the best way to lose weight but what if there was a way to adjust your weight lifting so that you never have to set foot on the treadmill? Would you do it? With us today is our fitness expert, Wes Cole to tell us how to shed pounds without cardio.
1. Combination exercises - When lifting for strength or muscle, I try to organize the exercise for maximum energy efficiency so you can lift your heaviest. But this isn’t for fat-loss. You want to purposely pick very energy inefficient exercises that force your body to burn a lot of calories. Try these.
2. Rest reduction and high reps – Naturally when you’re tired you don’t want to be lifting super heavy weights so keep the reps in the fifteen to twenty rep range because, remember, your goal isn’t so much muscle building as it is calorie reduction. Also, be sure to move quickly from one exercise to the other.
3. Lots of leg and back exercises - Why does running burn so many calories? Because, it’s working large muscle groups. When your goal is to burn calories in weight training, try to include a lot of lunges, squats and rows in your circuit. In no way should a fat-loss circuit include arm curls. That’s too small of a muscle group.
4. Find a circuit training class - This is a very popular form of exercise because it works. You get a little more muscle than you would in regular cardio and it’s a lot less mind numbing so because of this boot camp classes and circuit class are all over the place combining sprints and weight training in a calorie burning mix. Be warned some can be challenging but they work.
5. Marathons aren’t for everyone - Getting fit requires you to understand yourself. I myself can do martial arts for hours but get super bored if I run anything over two miles. Others are the opposite. If running on a stationary bike or treadmill sounds like watching a turkey roast, circuit training is a great alternative to shed pounds.
Question from viewers:
Paula Reed
Do the new round-bottomed shoes that claim to shape up and tone the body simply by walking really work, and if so, how?
(Are they any more effective than just regular walking?)
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