Switch Out Weight Training With Compound Strength Work
It’s now a well-known fact that you experience increased weight loss when you mix strength training in with cardio. Muscle tissue burns more calories than fat — even while resting — so the more muscle you have, the more weight you’ll lose.
Even though simple weighted exercises (think bicep curls) are good for building strength, they don’t offer the same level of weight loss benefits as compound strength exercises. Compound work is all about training more than one muscle group at a time, increasing the results of each session. Examples include:
Switch Out Running With Low-Impact Cardio
Running is a great method for burning calories, but it’s also pretty risky. More than half of runners suffer from one or more running-related injuries each year. And when this happens to you, it means you’re sidelined while the injury heals, putting an abrupt stop to your weight loss and fitness goals.
Instead of risking a serious injury that could derail your progress, opt for cycling or elliptical work. When done at the same intensity as running, these workouts yield similar results. And since the chance of injury is smaller, you’ll be able to keep at it consistently and boost your results.
Switch Out Regular Cardio With HIIT
You’ve probably discovered that high-intensity training (HIIT) is all the rage these days. There’s a good reason behind the hype. Running burns an average of 100 calories per mile, while HIIT often burns upwards of 300 calories in a quick 20-minute session. No wonder people are trading in their treadmills for exercise mats.
HIIT consists of several different exercises done at maximum intensity for short bursts of time. The rotation of different workouts keeps your body guessing (which is great for weight loss), while the intensity bumps up your heart rate.
If you’re having trouble seeing real results with your workout routine, it may be time to change things up. Talk to personal trainer Ralph Roberts for a customized approach that will get you feeling the burn. Subscribe to my newsletter for more health and fitness advice.