Tip Workout Tip #1: Workout Harder NOT Longer!
You now know that cardiovascular exercise is an important part of your weight loss program. The problem is you may have been told the wrong way to perform it.
You now know that cardiovascular exercise is an important part of your weight loss program. The problem is you may have been told the wrong way to perform it.
The old rule of thumb for fat loss was you needed to be able to talk comfortably while exercising. The reasoning was based on how fat is released for energy in the body. Fat is released and used for energy during aerobic respiration.
Without getting too technical, exercise that lasts longer will use aerobic respiration while exercise that is done in shorter durations like sprinting or weight lifting uses anaerobic respiration.
Without getting too technical, exercise that lasts longer will use aerobic respiration while exercise that is done in shorter durations like sprinting or weight lifting uses anaerobic respiration.
It all has to do with availability of oxygen for energy production. Since fat is released during anaerobic respiration researchers thought that exercise should be completed in lower intensities for longer durations.
That is why they had the "talk" test. If you couldn't talk while exercising it was thought you were working too hard to effectively release and burn fat.
Well scientifically the theory looked great on paper, but you have to look at the big picture. The fact that fat is released during aerobic respiration is not enough. It all comes down to the total amount of energy used during and after exercise.
Well scientifically the theory looked great on paper, but you have to look at the big picture. The fact that fat is released during aerobic respiration is not enough. It all comes down to the total amount of energy used during and after exercise.
Working at a higher intensity will not only burn more calories during exercise but will also help burn more calories after you're done. The good news is you don't have to work out for hours. A half hour at a higher intensity will actually be more effective than an hour at a lower intensity.
Top Workout Tip #2: Try Interval Training!
Some of the best cardiovascular exercise programs for weight loss incorporate a technique called interval training. Interval training is where you work at a higher intensity for a short period of time then slow back down to a lower intensity. This procedure is repeated several times during the workout. See a fitness professional for more details on specific workouts. I have found the best results with utilizing this form of training.
Top Workout Tip # 3: Try Jumping Rope!
This is an incredibly effective form of cardiovascular exercise that is often overlooked. You can get just as good results with a $10.00 jump rope as you can with a $3000.00 treadmill. Remember keep it simple. You can burn 10 calories a minute with a jump rope while sculpting your arms, abs, legs, and butt at the same time. Try doing that on a treadmill! It's also great for improving your coordination, agility, and balance.
Top Workout Tip #4: Change Up Your Workouts!
I have to say that the biggest mistake people make with their resistance exercise programs is getting stuck in a routine. They'll perform exercises over and over using the same weight and the same reps. Not only is this boring but it's ineffective.
It's easy to just look at doing your 3 sets of 10 on each exercise instead of focusing on working the muscle. Forget about the numbers! You have to always be changing things up. Your muscles will adapt to a certain workload after a while.
To continue improving you'll need to give your muscles something they're not used to. Keep them guessing and you'll see better results.
Top Workout Tip #5: Increase The Intensity As You Get Stronger!
Don't be afraid of increasing the weight as you get stronger. You need to give your muscles more workload. There's a fear of getting big muscles if you increase the weight. It's just not that easy.
There are several factors involved in hypertrophy or increases in muscle size. Don't be confused by thinking "toning" means using light weights. You will need to workout with intensity to effectively tone and shape.
You're not going to increase your lean muscle by always doing sets of 15 reps with ease. This will not create an adaptation within the muscle. As you get stronger you'll need to increase the weight. As a general rule, if you don't struggle a little bit with the last two reps of a set, the weight is probably too light.
Top Workout Tip #6: Decrease The Amount Of Rest Between Sets!
This is another common mistake I see a lot when watching people working out. You don't need 2-3 minutes of rest between sets. That much rest is only needed for powerlifters or bodybuilders when making heavy lifts.
Workouts designed for weight loss and toning and shaping should be fast paced. You should try to minimize rest to keep your heart rate up. I recommend progressing to supersets where you'll combine exercises back to back.
Increasing the intensity will help you to burn more calories. It can be easy to get distracted while working out in a gym. You'll be tempted to talk to other people and get sidetracked. Be polite and tell them you'll talk later. Remember you're there to work not socialize. Get after it! .
Top Workout Tip #7: Give Your Muscles Time To Recover An Rebuild!
More is not always better. It took me years to learn this hard way. Working the same muscle groups with intense weight training without adequate rest will result in overtraining.
You need to give muscles time to rebuild for best results. You're much better off concentrating on different muscle groups at each workout. Most individuals will see good results completing weight training three days per week with adequate rest in between.
The only exception to this rule is if you're completing bodyweight exercises. I love bodyweight workouts because you can complete them everyday without fear of overtraining.
If you're constantly sore chances are your muscles need more recuperation. It's a misconception that you're building muscle while working out. You're actually breaking the muscle down. You'll be building it back up when you sleep. That is why nutrition and sleep is so important. Hit it hard then give the muscle time to rebuild.
Top Workout # 8: Complete Circuit Training Using Supersets!
Don't let anybody fool you. Circuit training is the best approach for losing weight and getting in shape. The key is learning how to complete the circuit properly.
A well designed circuit routine will incorporate functional exercise with bodyweight and free weight training. I always recommend incorporating "supersets" to help increase caloric expenditure and to further overload the muscle.
Remember you won't see changes in your muscle unless you break them down by giving them something they're not used to. "Supersets" are a great way to overload.
All you do is combine two exercises back to back without rest. There are two ways to complete a "superset." First you can combine two compound movements working the same muscle groups. An example would be combining a single leg squat and step-up's.
All you do is combine two exercises back to back without rest. There are two ways to complete a "superset." First you can combine two compound movements working the same muscle groups. An example would be combining a single leg squat and step-up's.
The idea is to pre-exhaust the quadricep muscles with the single leg squat then overload them with a compound movement like step-up's. Complete the first movement to momentary muscle failure then proceed immediately to the next exercise.
At this point the target muscle is too fatigued to continue but the compound movement will use additional muscle groups and push the pre-exhausted muscle into a new level of fatigue. I have listed some common supersets using this technique below.
| Quadriceps Hamstrings Shoulders | Single Leg Squat with Step-Up's SB Hamstring Curl with Lunge Barbell Push Press with Push-Up's |
Another way to superset is to combine two exercises back to back that involve opposing muscle groups. An example would be a superset that combines the chest muscles with the back muscles. You would complete a movement to momentary failure then immediately completSe an exercise working the opposing muscle group. This is a great way to shock the muscle groups involved. I have listed some common supersets using this technique below.
| Biceps/Triceps Quadriceps/Hamstrings Chest/Back | Barbell Curl with Tricep Pressdowns Front Squats with Stiff Leg Lifts Bench Press with Lat Pulldown |
A word of caution though, this type of training is not for the weak of heart. It provides excellent results but it's not easy. The muscle groups you train will more than likely be a little sore the day after.
The residual soreness should go away and not be much of a problem after the first week. However, due to the increased intensity of super-setting; I would recommend you only proceed to this after several weeks of regular total body workouts
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