You probably know someone who has lost a lot of weight and gotten into better shape, seemingly overnight. Sometimes it is just "good" genes that allows them to meet their goals quickly, but other times it comes down to how they are working out. Adhering to certain workout and diet tips can lead to faster weight loss.
Interval Training
High intensity cardio training works off many calories, but that lost weight is mainly glycogen and water. Although it is appropriate to train at a high intensity level to burn calories, low and medium intensity levels should also be incorporated because they utilize fat as well as carbohydrates at 50/50. The National Strength and Conditioning Association explains that by training at all three levels each session, fat can finally be included in the equation for calories lost.
High Repetition Workouts
When high repetitions and low weight are used instead of low repetitions and high weight in workouts, the body responds by leaning out. The National Academy of Sports Medicine states that all resistance training workouts leads the muscles to be microscopically torn, and how they grow back depends on whether low weight or heavy loads are used. Using low weight and high repetitions leads the muscles to repair in a way that looks more lean and toned, while heavy loads yields a bulky look to the muscles. Regardless of weight and reps used, stick with the maximum amount of weight that can be properly lifted.
Order of Workouts
Because resistance training utilizes glycogen as its source of energy, doing it before cardio training will allow fat to be burned later. By pushing the body when using weights and resistance bands, the body depletes its glycogen reserves, so when cardio training begins, the body will have to depend on fat for its new energy source. This way, all calories that are lost are now fat instead of glycogen or glucose.
Final Preparations
Speak with a physician or certified personal trainer to ensure that a new form of weight lifting is appropriate. Use all resources offered by a gym when consulting a personal trainer, especially weight training and aerobic classes. Often, exercising with a group provides extra motivation to work harder and longer than a solitary workout.
References
- "Essentials of Strength and Conditioning"; Thomas R. Baechle and Roger W. Earle; 2000
- 'NASM Essentials of Personal Fitness Training'; National Academy of Sports Medicine; 2007
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