How to Lose Fat With: Cardio
99% of people do this the wrong way. They try to get on a cardio machine and go for 30-60 minutes in an effort to burn as many calories as possible. Does this work? Yes it does. The problem is that doing long bouts of “same speed” cardio does virtually nothing to raise your metabolism! On top of that, your body rapidly adapts to doing the same cardio workout over and over again. Soon, you have to go longer and harder to achieve the same benefit as when you started!
What Works: Use interval when doing cardio
Using intervals means that you use both high and low intensities. This is great for fat loss with exercise because the high intensity periods are what raises your metabolism so that you can burn calories for hours after you are done working out!
To use interval training, try using an exercise bike and going 2 minute slow followed by 1 minute fast. Repeat this 3-6 times and you have yourself a fat burning cardio routine that will burn lots of calories as well as crank up your metabolism!
How to Lose Fat With: Resistance Training
This is one of the most overlooked ways to achieve fat loss with exercise.
Instead of just using the strength training machines after doing cardio, try doing total body circuit training instead.
What Works: To put it simply, the more muscle you have the more calories you burn! Muscle uses stored body fat as fuel when it is primed to do so.
A great way to use resistance training for fat loss is by doing total body strength training workouts 2-3 times per week. By working your whole body, you will burn more calories and add more lean muscle mass.
Here is an example of what a total body workout for fat loss might look like:
- Seated row
- DB squats
- Ab crunches on a stability ball
- Leg curl on a stability ball
REST: 30-45 secs
Can you see how this type of workout really works your whole body? Remember, the more lean muscle mass you have the more fat loss you will see as a result!