The words: “I just want to lose weight and tone up” is one of the most commonly heard phrases used by people across gyms worldwide. The mystery usually lies in how people will reach that goal as more often than not they go about it in an ineffective manner. As a current practising and certified personal trainer, with a Bsc Hons Degree in Applied Health and Exercise Science, teamed with many years, days, hours and clients of all ages and ability levels, I hear this one too often. When the best and most effective protocols are used, you will start to achieve the weight loss and body composition changes you first set out achieve… but what are the right ways to do it? Nutrition has a huge part to play within a weight loss and lean muscle seeking venture; from reducing calories and saturated fats to swapping high-sugar foods for complex carbs. Proven many times through research, practical exercise is the critical variable in optimising body composition changes with weight loss (Hills & Wahlqvist, 1994). Gym personalities often display a split of cardio-bunnies pounding the treadmill who work up a sweat in fear of the weights room, in comparison to those who simply weight train, trying every muscle-gaining split going. Debates then arise from one side of the gym persona commenting how the other form of training will not help them reach their goal; whether they are scientifically right is another matter.
For this particular discussion, in terms of weight loss and overall health, are weights or cardiovascular training more beneficial? Exhausting your body will allow for a better night’s sleep making it more likely to sleep closer to the recommended 7-8 hours sleep per night. The method of cardio, cardio and more cardio is usually recommended by the likes of the ACSM, who advise that a minimum of three 20-30 minute sessions per week are good grounds for weight loss. In terms of programmes that promote weight loss, they often advise five 30-minute sessions per week to achieve maintainable and consistent results. I see it often – once the weight starts to drop a little and confidence increases, goals go beyond decreasing the number on the scale and more towards building lean muscle and adding shape to physiques. Resistance training – incorporating weights into exercise routines – can benefit those who can’t seem to budge any more weight or achieve further results, no matter the levels of cardio, however many times a week. Including weights in an exercise routine will target and strengthen different muscles in the body with the sole purpose of building muscle mass.
These aspects are beneficial for overall health and in aiding weight loss, so surely it would make sense to team resistance with cardio for maximum results?
Incorporating resistance training into your routine will significantly help the growth of lean muscle mass if done correctly and consistently. Focussing on compound moves and working large muscle groups with free weights or weight machines will kick start a medium between increased fitness and strength as a whole. Tip: Performing full body workouts to start with should get all of your muscles working and familiar with the change in training. Concentrate on high volume and frequency to maximise overall calorie expenditure and to hit maximum muscle fibres per session.
Rep range, sets, rest period, frequency and load all need to be tailored towards weight loss. Information regarding combination training may be seen as bias, however, it is been proven that a 12-week training program comprising of resistance or combination of cardio and resistance exercise, at moderate-intensity for 30 min, five days per week resulted in improvements in the cardiovascular risk profile in overweight and obese participants.
The same study also showed significant improvements in body weight, total body fat, body fat percentage, abdominal fat percentage and cardio-respiratory fitness. In addition to the study, as a practicing trainer myself, I have found the combination of cardio and resistance training more beneficial and effective for clients wanting similar goals. This training theory, in addition to taking supplements such as L-Carnitine, Impact Diet Whey, Mega Green Tea Extract and BCAA+, has worked better for myself and clients in achieving and maintaining weight loss and contribute to lean muscle gains. Whether you begin with low intensity steady state (LISS) or high intensity interval training (HIIT), depending on your current fitness levels and time availability, team it with a compound heavy, high volume, full body focused, circuit-style resistance training plan and with consistency, good nutrition and hard work you can achieve those results you want. Physical Fitness Stack Exchange is a question and answer site for physical fitness professionals, athletes, trainers, and those providing health-related needs. I'm currently doing hot yoga to increase my flexibility but as for weight loss I'm doing cardio with some weight lifting but not seeing the results I would like to see.
I've also changed my diet, times I've been eating and the amount I eat to a healthier diet with smaller amounts about 5 times a day.
Currently I hit the gym 2 to 3 times a week and yoga every other week, I would like to do more of both but being a dad of four, time is limited.
You can try lifting your kids in sets of 50, if you do all 4 of them that's a nice workout! Once you get your diet squared away, then you will really start to see the benefits of your exercising.
When you do an Aerobic workout, not only will the workout burn a lot of energy itself but it will continue to burn energy for the rest of the day. So that takes care of initially burning off the excess energy (fat) but how do you keep it off in the long term without having to go to the gym 3 times a week (for your 30-60 minute cardio run)? The reason I say to feel it out when you first start is, your body is most likely in poor working shape.


At that point the workout doesn't need to get any longer (the sprints only get more difficult if you choose to push yourself). The benefits are, your body will naturally burn more energy because of the increase in muscle mass and if you quit for a while you still won't get chubby.
My general rule for muscle mass is, it takes 3 times longer to lose it than it took to build it (that's what I find at least). As for diet, increase lean protein sources and decrease carbohydrates and fatty meats (like beef).
Another thing to make sure of is, always do cardio on an empty stomach (don't eat within 3 hours of a workout). As for lifting weights, if you plan to do it for an extended period of time you may need to eat before. Note that in the modern diet (for the last few hundred years) people eat incredibly more carbohydrates than this amount each day, so for a week you will feel you are eating strangely, then you will feel in perfect health (and easily eliminate body fat each week).
You can't target the fat in your belly as everyone has pointed out, however you can do certain exercises that are best for fat burning.
High impact aerobic exercise is better for fat burning than low impact - an example of low impact is swimming.
However, taking part in a form of exercise is key to achieving your ideal physique, built solidly from a specific training routine.
As a by-product, your mood will improve and your mind will feel refreshed and revived to allow for a positive outlook on the day ahead.
Although I think this seems about right, I’ve experienced people feeling deflated when reaching a plateau. Whether you’re male or female – the more muscle tissue you have, the more calories you will burn… even when resting!
Be brave, leave the ego at the door and prepare for high reps, high volume, short rest periods and that deep burn of lactic acid and blood filling those muscles. During the last 10 years I have gained a little more weight around the mid section but have been actively trying to lose the weight but with little success. When it comes to losing fat, exercise has relatively a much smaller part to play than dieting. In fact, there is no exercise that will specifically target weight loss in any part of your body. I would suggest doing a lot of different exercises in the beginning and there are many to try. A healthy weight loss routine would have you losing a maximum of 2 pounds per week on average. Youi might think that a year is a long time just to lose x number of pounds but by changing your lifestyle you will keep the weight off. I did say to look at his diet and that 2 pounds per week on average is a good healthy weight loss amount. Knowing the difference between good and bad sugars is crucial, especially when you are trying to limit your daily sugar intake. Try taking your heart rate a few hours after you finish running, you'll find that it's still chugging along burning energy.
I'm talking about the Type 2 fast twitch muscles that use tons of energy just to maintain themselves.
The problem with the generic chart above is it assumes that you're in good health and average everything when in fact you're not (especially when you're out of shape). Because it's not used to the strain of exercise, it won't be adapted to the high demand of oxygen. Start out with the aerobic stuff and wait until it starts to feel easy until you introduce the harder workouts. The sprint involves a mile to warm up (and to gradually get up to speed) a mile on full speed, and a mile to cool down (and gradually reduce the speed). The sprint takes about 15-20 minutes to accomplish (less if I the warm-up cool-down phases are shortened) and you don't really need to do it that often for maintenance (max 2 times a week).
Meaning that if you work out and continue to improve over a 3 month period it'll take 9 months until you fall back into bad shape (a really bad diet can make this worse). Running builds muscle all throughout your body whereas lifting weights only targets individual regions. By lean protein I'm referring to eggs, tuna, edamame, beans, chicken (if it's cooked right).
I thought that by skipping a meal your body stores more fat as it thinks it's not getting enough food, is this correct? You might say "OK, I'll eat zero carbohydrates" but that simply won't work (it's simply impossible to have that much willpower). The only reason people have hunger, and "want to" eat more than they need to (why would your body possibly make you want to do that?) is because they eat incredibly high daily amounts of carbohydrates.


If you drink 2-3 pints of beer three times a week, being alcohol free for a week will lose you 0.25kg. The general idea applies though, which is interval training is more effective for fat burning. I would almost go so far as to say: get your diet sorted first, then start thinking about exercise. If you want to get down to 190 again, you're looking at around a year or more of a dedicated lifestyle change in order to accomplish that. Obviously you will lose more at the beginning than at the end, that's why I said average.
When you hit your aerobic range you start breathing harder because your body requires more oxygen to meet the performance needs of your workout. You'll find yourself gasping for oxygen even on easy workouts and everything in the chart gets shifted because your VO2 max is much lower. You shouldn't need a whole lot of energy if you're not exercising for an extended period and this will force your body to burn the energy it has readily stored (fat). Your VO2 MAX is the point where your body's oxygen uptake reaches it's maximum so it has to fire up your anaerobic metabolism to compensate.
My take with this is, burn off a lot of excess but, more importantly, get your body into shape first with the aerobic exercise.
Most information about stuff like V02 Max and BMR (Basal Metabolic Rate)are plain wrong because they calculate values based on you being average everything. Most likely you are already fasting 8-12 hours at night, so you could just extend it into the morning some days or every day.
With a regular routine exercises such as walking, jogging and other cardio exercises, approximately 20 minutes per day. Food you buy at the grocery store and cook yourself are often healthier than what you would get at a fast food joint because they haven't been processed as much. While the weight burning zone is good for burning fat while you work out, it isn't really optimal for weight loss because as soon as you stop your body will go back to it's normal resting heart rate. Your body also needs to cleanse itself of toxins like crap in your lungs and vascular system. Even if you're gasping after the mile at full speed force yourself to follow the gradual decreases in speed (unless you physically can't). Save the meal for right after the workout, within 45 minutes after a workout is the period when nutrient uptake is at its greatest (and if feels the most satisfying). This 'correct' classification of this would be the borderline between your aerobic and anaerobic zones. Then, work up to the higher intensity workouts to build muscle mass thereby burning more energy and keeping it off when you aren't working out. In reality it's possible to dramatically change these values to increase your energy consumption so you can get off the bird dieting.
Because fat storage is regulated by hormonal signals that are influenced by WHAT you eat, I have some different recommendations. Furthermore, if you don't eat anything at all your metabolism will actually increase for the first couple days and only begin to decrease after that, so yes, skipping breakfast is OK. With a proper and balanced diet, a good sleep and a decrease of stress in your life can help you attain your fat loss goal faster.
For many people, cutting out most of the sugar in their diet (obviously not sugar from fruit and other healthy sources) is an excellent way to lose the weight. The anaerobic range is when your body loses its ability to break down lactate at a fast enough rate and it starts to accumulate in your blood stream.
It's good that you split your 3 big meals into 5 smaller ones, but make sure your 5-meal calorie count is really less than your 3-meal plan. Lactic acid is a byproduct of anaerobic metabolism and one of the reasons you feel sore the day after a hard workout. A higher anaerobic threshold means you'll feel less sore and you'll be able to work out harder without feeling fatigued in the future. Skipping breakfast is a form of intermittent fasting, and makes your body burn fat throughout the morning. Eliminate processed carbohydrates from your diet and you will probably find that your energy levels are more steady and missing a meal will not bother you.
Instead of hours of cardio that can just end up making you eat more the next day, do some high intensity interval exercise, with or without weights.
I have had good success with these methods and the most important factor for me is the short duration of the workouts.




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