Body sculpting entails eliminating body fat. While weight lifting builds muscle, it also helps with fat loss. Body sculpting requires a mixture of resistance training, aerobic or endurance training and proper nutrition. Performing a good circuit-training routine along with proper nutrition will maximize your results.
Strength Training
Building muscle contributes to fat loss by burning more calories during a workout. In addition, lean muscle burns more resting calories than fat. According to Fitness and Health Science, people who weight train lose fat during muscle gain and often lose a couple of pants sizes after they start. Fat is bulky and takes up more space than muscle. A pound of lean muscle is 30 percent smaller than a pound of fat.
Spartacus Workout
To sculpt your body and build muscle with the Spartacus workout, you work every part of your body with a high intensity circuit with 60-second stations. In addition, this strengthens the heart and lungs and improves endurance. Military.com recommends this circuit three days a week. Perform one set at each in station. Complete as many reps as possible in 60 seconds and move to the next station. You rest 15 seconds between stations. Then, rest for two minutes after you have completed one circuit. Repeat twice. If you cannot go the full 60 seconds, rest a few seconds, resume until the 60 seconds at that station is up. Use a weight you find challenging and perform 15 to 20 reps.
Choose 10 exercises that hit all areas of your body, upper and lower, making sure to cover all the major muscle groups.
Interval Training
Get the most from your sculpting routine by incorporating cardio exercises into your program. When compared to weight training, cardio burns more calories and reduces fat, producing a better-formed physique. However, to obtain the maximum results, you must reduce fat while toning and building muscles. Mayo Clinic recommends interval training to strengthen the heart and lose fat. Interval training is alternating bursts of high activity followed by lighter activity. If you are walking to burn calories, step up your activity in intervals by jogging for a few minutes, then resume walking. This routine is adaptable to any aerobic style exercise. It will increase aerobic capacity and burn more calories. Use this routine on your off days from resistance training.
Nutrition
While resistance training and cardio will burn extra calories, you can avoid re-gaining those calories with proper nutrition. The Mayo Clinic suggests these basic guidelines for proper nutrition; eat plenty of plant foods, cut back on animal foods, substitute plant fats instead of saturated and trans fats, cut back on sweets and salt, and control portion size and calorie intake from over-eating.
Warnings
Before starting any exercise program, check with your doctor. If you experience any severe pain, dizziness, nausea, chest pains, severe headaches stop working out and seek immediate medical attention.
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