Rilinger suggests adding weight training to your routine at least three times a week. Plus, if you're lifting at a high intensity, you get the added bonus of the " afterburn effect," which is when you've put down the weights but your body is still using up extra energy. Plus, more muscle means you can go harder next time, increasing your weight, and getting even more out of each workout. The effect isn't enormous, but building muscle means more muscle mass to churn through calories as you go about your day. Lifting weights has been shown to increase your resting metabolic rate, which means your body burns more calories even when you're not working out. Resistance training, whether it's with your bodyweight alone or with added weights, is an effective method to help build muscle and burn fat. Weight TrainingĬonsider weight training "the mother of all weight-loss techniques, the highest in the workout food chain, the top of the totem pole," says Rilinger. And if you want to skip the equipment altogether, this 10-minute lower body bodyweight interval workout is a good place to start. If you're more of a treadmill person, this 20-minute treadmill interval workout will kick your butt in the best way. Try it: Here are 4 fat-burning stationary bike workouts that you might like. "And the more energy you use, the higher those calorie-burning numbers climb. "The more muscles you have to incorporate, the more calories you're going to burn because those muscles all require energy in order to work," she says. She also notes that cycling requires you to use various muscles in your body-quads, hamstrings, glutes, and core, for starters-which once again translates to weight loss. Another popular one is indoor cycling, though this workout leans heavily toward cardio over strength training, Rilinger explains. High-intensity interval training, or HIIT, is one of the many styles you can do. You need to take it down a notch-OK, several notches-before ramping back up to a higher intensity interval. This generally means going hard for a set interval of time (hence the name), followed by active rest, then going hard again. What's that? "Any form of exercise where your heart rate spikes and then comes down repeatedly," says Rilinger. The number one training method the experts turn to again and again for weight loss: interval training. Here are the types of exercise trainers recommend to get the most out of your gym (or park, or living room) time. These workouts tend to have a couple elements in common: They're generally high-intensity and they burn a lot of calories in a short amount of time. Keeping in mind the eating well and the sleeping enough, there are certain exercises and workouts that can be particularly useful in helping you lose weight or burn fat or change your body composition. Now that we've set the expectations a bit (sorry if it sounds a little womp womp-this stuff is complex!), let's get to the workouts. You may not have found an instructor you love yet, and that can make or break your goals. If you've tried one of the classes here and there and didn't really love it, don't give up on the sport or practice altogether. Below are 10 workouts that will help you reach your weight loss goal. When you enjoy doing it you'll be more likely to stick with it. "Finding a trainer or workout that makes you happy is actually really important to weight loss," says Rilinger. You'll need to find a workout you genuinely enjoy if you have any hope of sticking with it. "Decide when you walk through that door you are going to give it 100 percent the entire time, and check in throughout your workout with one simple question: Can I give more?"Ĥ. "I'd rather see you do balls-to-the-wall workouts three times a week than see you give 50 percent for five days," says Rilinger. It's kind of a big deal that you bring your A-game to each and every workout. You'll need to really push yourself in every workout you do.
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