Learning how to do exercises alone is not enough to help you lose weight. You should learn exercise strategies also to appreciate and understand long-term planning. It is like learning how to use a rifle but not combat tactics in warfare. By learning different exercise strategies for weight loss, you can use countless exercises to make up your own workout plan, according to Juan Carlos Santana, director of the Institute of Human Performance. Remember that weight loss occurs when you expend more calories than you burn.
Interval Training
Step 1
Stand with your legs shoulder-width apart, and hold a 30-pound kettlebell in your right hand. Bend your knees slightly. Swing the kettlebell between your legs, and bend your torso forward at the same time. Do not round your back. Swing the kettlebell up until your arm is parallel to the ground, and push your buttocks forward to produce the swinging force. Swing it back down between your legs, and repeat the movement for 30 seconds. Switch hands and do another set for 30 seconds. Rest for 30 seconds.
Step 2
Do jump-roping after the kettlebell swings. Stand with your feet together. Swing the rope over your head, and jump high enough to clear the rope. Jump at a rate of two jumps per second for 30 seconds. Rest for 30 seconds.
Step 3
Hold two 25-lb. dumbbells over your shoulders, and stand with your legs shoulder-width apart. Squat down as low as you can while maintaining an upright torso. Exhale and stand back up. Repeat the squat exercise for 30 seconds, and rest for 30 seconds. Repeat Steps 1 to 3 three times.
Power-Endurance Training
Step 1
Hold a 6-lb. medicine ball, and face a sturdy wall. Bring the ball over your head. Take two steps forward, and throw the ball at the same time against the wall. Catch the ball after it has bounced once on the ground. Repeat the throwing pattern for 30 seconds. Do not rest.
Step 2
Do 60 seconds of jump-roping with your feet together. Jump at a rate of two jumps per second. Rest for 60 seconds after you are finished.
Step 3
Repeat Steps 1 and 2 three to four times.
Tips and Warnings
- Eat a post-workout meal within 30 minutes after your workout, dietitian Ellen Coleman recommends. This helps speed muscle recovery and prevent your body from using protein from your muscles for energy. The meal should consist of lean protein and carbohydrates.
Things You'll Need
- 1 kettlebell, 30 lbs.
- 2 dumbbells, 25 lbs.
- 1 medicine ball, 6 lbs.
- 1 jump rope
References
- "Essence of Program Design"; Juan Carlos Santana; 2004
- "Ultimate Sports Nutrition"; Ellen Coleman; 2004
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