People often associate getting lean and thin with doing cardio, but building lean muscle mass is also important if you want to lose weight and look toned. Building lean muscle mass through strength training helps you manage your weight and improves your overall health. If you want to get thinner and lose fat, you have to do exercise that will build your muscles while also burning lots of calories.
Do the Circuit
Circuit training involves moving from one exercise to the next without any rest instead of performing a certain number of sets before moving on to another exercise with breaks in between. By moving from one exercise to the next with no rest, you increase your heart rate rapidly, so you're strengthening your muscles but also getting a cardio workout, burning more calories and fat than you would lifting weights normally. An easy way to create your own circuit at the gym is to move from one exercise machine to the next without taking any breaks. Rest for a minute a two, and then repeat the circuit for a total of three to five times.
Enter the Ring
Boxing, like circuit training, is an effective exercise for building muscle and burning fat at the same time. It provides a challenging cardiovascular workout that also taxes your muscles. You can spar with a partner, take a boxing class at your local gym, or simply pound away on a heavy bag at home. According to HealthStatus.com, a 150-pound adult can burn approximately 200 calories in 30 minutes by working out on a punching bag.
Sprint to the Finish
It's no accident that sprinters have great physiques. Sprinting is an intense form of cardio that will keep your body burning calories at an elevated rate for hours after you've finished your workout. It will also help you build lean muscle mass that will increase your resting metabolism. You can gradually increase your speed to make the workout more challenging and burn more calories.
Go for the Burn
Swimming is a total body workout that builds lean muscle and burns fat. Swimming is an ideal choice of exercise for anyone who has bad joints or is concerned about injury, because it is low impact. For maximum fat loss, former Navy SEAL, Stew Smith recommends swimming with maximum intensity for the first 20 to 30 minutes of your workout, then swimming at a light to moderate intensity for another 20 to 30 minutes. By doing this, the first half of your workout is a muscle building phase that primes your body for the second half, which is a fat burning phase.